"I want you to take and be happy" is the valued dream of every woman.And what is it, is this female happiness?Certainly everyone has their own, for which the completeness always lacks something.It is enough to change happiness to change the hairstyle or buy new shoes, the other - to achieve career heights, the third is required to lose 10 kg.First, we all use the help of friends and receive dozens of contradicting tips from you.Then we turn to the Internet where tips and recommendations are more hundreds of times.The locations are full of different diets - fast and slow, stiff and not very, the "professionals" and "minuse" of each of them and warning about all types of difficulties that not everyone can overcome.
But nobody says that it will be easy, you have to go to your dream, overcome obstacles, to sacrifice something if this is a real dream, and not a fleeting morning mood.Sit in a cozy chair with a cup of coffee and a box of sweets while dreaming of how to lose 10 kg - agree to a situation that resembles a scene from the theater of absurd.First of all, you have to get up from your favorite chair, to all your snacks on the run, the everyday tea drinking with "tasty" with colleagues at work and a number of products that are consumed every day.
Recommendations of doctors and nutritionists
Many people dream of rapid weight loss, but this approach can have a negative impact on their health - a strict diet is always associated with the intensive elimination of liquid from the body and loss of trace elements.In response to a strict restriction, the body is rebuilt and slows down the metabolism.
When a person leaves the diet, the body begins to collect fat reserves with even more efforts.Therefore, there is a high probability that body weight increases.Nutritionists say: The main rule for gradual weight loss - energy consumption should be greater than consumption.Food habits are adjusted for this.
A balanced diet is required in which proteins, fats and carbohydrates are optimal.It is necessary to limit the addition of salt to dishes, to reduce fried food and dishes that irritate the digestive tract, the number of products that contain simple carbohydrates.
Make sure to drink at least 1.5 liters a day.This removes toxins and toxins from the body, preventing trace elements and nutrients and accelerating the metabolism.
All fatty foods are a taboo if you drop weight, but you can use vegetable oil in a small amount.Flour products should be given up.The focus should be on grain, vegetables and seafood.They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but you shouldn't fall below 130 g.A significant decrease in your number affects the absorption of minerals negatively.
Can I lose weight without special diets?
A large number of diets are presented on the Internet.But not everyone has the option of calculating the amount of fats, carbohydrates and proteins and observing a schedule for the food.You cannot waste time for a diet, but you have to adapt your food.To do this, you have to have a snack.Real light snacks with fruit, vegetables or natural juices can improve the metabolism, which contributes to weight loss.Mark the menu for a week or a month.This avoids additional calories in nutrition.One person knows exactly what they will cook so that you can buy the required products in advance.Those who cannot give up sweets should be consumed by 12 p.m.Try to find products that could be painlessly replaced by your favorite dish.You have to chew slowly with careful food.Some experts recommend using a teaspoon or Chinese food rods.
Make sure you motivate yourself.It is necessary to set a clear goal that is recorded on paper.It should be written positively.Below are certain steps and daily actions.Such a leaf should always be in front of the eyes.You can place photos of people with perfect body shares on the fridge.Such events will help to finish laziness.
Calia calculation
This is the basis of many diets.Calories are required because all products have a different energy value.If you want to lose 5 kg per month, the daily calorie consumption should not be more than 1,600 units.
When calculating calories, they do not violate their body and plant it on hard diet.The calculation method includes a reasonable approach without stress and serious restrictions.You can eat your favorite dishes.The only thing you have to insert in the framework of the calorie corridor.
Which products should make a diet from?
Protein is the main element of all nutrition.Studies have shown that it enables them to maintain a feeling of saturation longer, to consume less food and to accelerate metabolic processes in the body.
There is only lean protein.It is contained in seafood, eggs, low -fat pork, legumes, low -fat dairy products.
Vegetables and fruit are ideal when you decide at home to lose additional pounds.They contain a minimal number of calories, many fiber, vitamins.They fill the stomach perfectly, saturate the body.Every time half of the food should be assigned with food for such products.You can eat 1-2 portions for any meal.
It is better to choose whole grains than processed.They contain more fiber, protein and other nutrients.However, most useful components disappear when heat treatment.It is therefore necessary to minimize grain consumption.Numerous studies have shown that low carbohydrate diets with grain restriction are more effective.
Soups can be prepared in every broth.By adding greens you can delete your appetite faster.What dishes can be eaten with weight loss?Breakfast can be different.Low -fat cottage cheese, egg, a little cheese or oatmeal can eat.Brei can be seasoned with a small amount of dried fruits.You can drink a glass of milk or green tea.Try not to add sugar to drinks.
A second meal occurs a few hours after breakfast.At this point, it is optimal to use apples, dried fruits, berries or buckwheat.You should also drink a glass of grapefruit juice every day.
Lunch can consist of light vegetable soup or broth with chicken breast and herbs.Make sure to eat salads because they are a source of vitamins.Make them out of cabbage, cucumbers and other green vegetables.Use a low yogurt or a small amount of olive oil as a refueling.
Baked apples, several medium -sized award winners and a sauce of pure apples are suitable for an afternoon snack.The afternoon snack should be perceived as a mandatory snack that enables you to correctly satisfy the feeling of hunger.
The dinner are diverse.You can cook low -fat meat, cooked chicken fillets, baked vegetables and cheese.You can use mineral water or juice as a drink.
Delicious dietary dishes recipes
It will be easier to keep a diet if you diversify the diet with interesting dishes.Try to cook celery soup.It not only optimizes metabolic processes, but also helps to clean the body of the toxins.To prepare it, you need celery, onions, cabbage, tomatoes, green peppers, salt, pepper.Wash and cut vegetables.Immerse yourself 3 liters of water, let it boil for 10 minutes.Salt, if desired, add other spices.
You can cook oat jelly as a drink.Take oats to grind it.Pour warm water into a large glass (with a volume of 3 liters).Add kefir, sour cream, a piece of bread, mix well.Close with a lid, give a warm and dark place to thin out for 2 days.Cook the filtered liquid.The resulting jelly is eaten 20 minutes before meals.
You can make the sunny salad.Grind Beijing Kohl and pineapple.Add corn.Mix garlic and yogurt in a separate plate.Add to the salad.Pour the entire lemon juice over it.
What else is needed to lose 5 kg per month?
We have to devote time and physical effort.Exercises should be every day and duration - not more than two hours a day.Good results can be achieved through cardio training.It is based on a high degree of intensity with a slight load.Fat deposits are burned due to aerobic glycolysis.
The simplest way of such a load is a coward, swimming, cycling and jumping with a rocking rod.In any case, physical activity should start with a warm up.
After all the recommendations, you can lose additional pounds.In order to maintain the result, you should not forget the measure of nutrition and continue to adhere to the fractional diet.You should give up fast food or semi -fixed products.First and foremost, protein feed and dishes with complex carbohydrates and fibers should remain.
Do not refuse breakfast, it should be tight.Before you take the food, you can eat a small piece of pineapple.This leads to better assimilation of the protein.It burns fat and grapefruit perfectly.If you believe that excess weight is associated with metabolic disorders, add sweet green pepper to the nutrition.
Still drinking mode after the end of the diet.Water helps to remove slags, toxins and salt from the body, improves the digestion of food.
Fasting should not be allowed.This is the reason for a decrease in blood sugar.If you want to have beautiful muscles, the sugar indicator should be stable without sharp jumps.
First organize your four meals for four times at about the same time and only stop this rule.It will be much easier if you immediately state the support of relatives or find allies among friends or work colleagues.It is necessary to live and you have to eat properly.Breakfast is necessary, this is the golden rule.In your morning menu, turn on grain, fruits, natural yogurt instead of sandwiches with butter and smoked sausage.Our body has to wake up from sleep and get it up to run.Lunch should not be missing, no matter how much the day goes out.What will consist of lunch is advisable to think in advance: it can be a plate with a hot soup, vegetable salad, low -fat meat and a few slices of dark bitter chocolate, jam or marshmallows as a dessert.Dinner should be easy.Let dinner fried as a few vegetables and a piece of fish or meat on the grill.Don't forget the usual snacks between the main meals (fruits, dried fruits, nuts).The only and important condition - not too much to eat!
It is not worthwhile to raise traditional tea drinks with colleagues, as it is not just a drinking of coffee or tea together - this is pleasant communication and the exchange of the latest news.Do not withdraw this pleasure, drink natural coffee, preferably with milk or green tea without sugar.If there is not enough willpower to give up a piece of the cake, eat it and remember that the resulting additional calories have to be spent somehow output: For example, go to the house after you have gone before several stops.And in general, more and more move, do morning exercises or at least a few physical exercises for warm -up during the day, this will significantly accelerate the implementation of the plan.
Eat more fresh vegetables from green and all types of useful "grass", including wild houses - a warehouse of vitamins.Fruit and berries are also advantageous and, as you can see, great joy.Once a week, arrange fasting days: potatoes, kefir, meat, dairy products, vegetables, fruit ... as you can see, there will be many innovations in your life.But since the previous lifestyle and nutrition led them to additional kilograms, this means that it was wrong and has to be changed.
We all know that an important illness for weight loss is the creation of a calorie deficit.To provide it, you first have to eat less and secondly burn the energy with physical activity.For another reason, sport is needed: if you lose weight without it, the skin can sank and the body becomes thin, but it doesn't become nice, because in parallel fat fats we also have to make muscles to sound.Sport should not only bring advantages, but also pleasure, so it is better to choose what you like.A good way is to ride a bike for weight loss, which enables the results that are not worse than long training in the fitness halls.In addition, you can spend more time in the fresh air and enjoy the beauty of nature.Cycles use several bathroom groups at the same time and improve the operation of the breathing and cardiovascular system, which causes active burning of fats.After a month of regular courses, you will notice obvious results that are both when reducing body volume and strengthening the muscles.
How can you lose weight with a bike?
The calf muscle and the quadriceps of the thigh will receive the greatest load during driving.At the same time, they are not afraid that the bike will pump up huge legs - because these have to train with scales for a long time, and bicycle rods are a cardio training that aims to burn fat.At the same time, they strengthen the muscles, pull them up and ensure their attractive elasticity.
In addition to these muscles, the muscles of the buttocks take part in the pedaling process.And the backs, press, hands and shoulders are included in the work to keep the balance.Almost all muscle groups work during class, which makes it effective for weight loss.
If you ride a bicycle at a speed of 10-15 km/h, the heart rate rises to 150 strokes per minute.If you support such a pulse for an hour, you can burn around 300 kg.The exact value is determined by its weight and other functions.It is very important to control the impulse, especially during its first trips and the optimal speed for yourself. Let it not exceed 180 strokes per minute, otherwise you can damage your own health.Many cannot decide what is better to lose weight: running or bike.With regard to energy consumption, they are approximately the same in terms of effectiveness.A kilometer of the run burns about the same calories as three kilometers on a bike, although the second option takes less time.The advantage of the bicycle is that it is less exhausted than running.In general, however, it is better to choose what you like more, but you can alternate this type of activity.It is important to take into account that not everyone can drive to weight loss.Serious diseases of the joints and spine are differentiated under the contraindications.Bicycle sport is also possible for heart and vascular diseases, but everything is individual.In some cases, such problems will only be useful in some cases, so that moderate bicycle rods will only be useful so that it is recommended to consult a specialist.
You can choose another way to fall a diet with a quick weight loss in about 5 to 10 days to sit down in a strict frame and to limit yourself.This path, maybe fast, but dangerous.The weight losses that have replaced health problems are useless for them."Almost" diets are effective, but they have to enter and come out of them, which carefully prepared and studied some information.So let's convert our eyes into long diets that gradually reduce the weight and achieve long and persistent results.There are many such diets.
Canadian diet
A day when you have to drink 1.5 liters of pure water (this standard includes green tea and juice that is diluted with water, but coffee is excluded) so that the body does not experience a lack of water and does not keep it in the body.It is necessary to dedicate 20 minutes of physical exercises three times a week.The protein does not disappear with such a load, but fat.It is advisable to eat dinner 3-4 hours before going to bed after nothing can be eaten, still fruit, still side dishes or bread.Use this diet for three weeks.
Breakfast: Coffee or tea, rye or rye white bread, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of fruit (except melon and banana).
Dinner: Lean meat (chicken breast, veal, lamb) or fish.On the side dish - cooked rice, macarons made of solid wheat, baked potatoes, salad.And all of this without bread.Lunch can be divided into 2 cans.
Afternoon snack: unsweetened juice, green tea.
Dinner: Salad or steamed vegetables (without potatoes and carrots), fish or meat, green tea, water without gas.Use at least 1 tablespoon of olive oil during the day (in a salad dressing).
Chinese diet
They have found that they are very rarely hit by a full person among the Chinese.Although, as the Chinese say themselves, they eat "everything that flies, except for aircraft, and everything that floats except for steamers."The fact is that all products you use are mainly on plant or seabed with a low calorie content.The diet is designed for 2-3 months.Three times a week (on Monday, Wednesday and Friday), immediately after waking up, drink 2 cups of hot water.This helps to rinse the intestine and promote better digestion and absorption of nutrients.The main components of Chinese nutrition: rice (Chinese panacea of everything and for everything) and mineral water, which maintains a healthy body state and chases it.
Monday
Breakfast: 150 g white cabbage salad, 1 stack.Mineral water.
Dinner: 4 tablespoons.Kocher Reis, 150 g of fresh carrot salad, seasoned with olive oil, 1 stack.Mineral water.
Dinner: 150 g of cooked fish, a piece of bread, several leaves salad and only 20 ml rice codka.
Tuesday
Breakfast: 150 g of fresh carrots with vegetable oil, toast made of black bread, 1 stack.Mineral water.
Dinner: 200 g fresh vegetable salad (cabbage, carrots, lettuce leaves, celery), a piece of bread, 1 stack.Freshly pressed apple juice.
Dinner: 100 g cooked rice, 4 lettuce leaves, ½ grapefruit, 1 stack.Mineral water.
Wednesday
Breakfast: 200 g of fresh fruits, 1 stack.Orange juice.
Dinner: 250 g of boiled asparagus, 150 g of cabbage salad with lemon juice, a piece of bread, 1 stack.Mineral water.
Dinner: 250 g fried mushrooms, a small cooked potato, 1 stack.Mineral water.
Thursday
Breakfast: 1 stack.Apple juice, 1 orange, 1 apple, 1 toast black bread.
Dinner: 300 g of boiled asparagus with rice and basil, 1 apple, 1 slice of bread.1 stack.Mineral water.
Dinner: 2 cooked potatoes, 200 g cooked fish, 1 slice of bread, 20 ml rice codka.
Friday
Breakfast: A small plate rice porridge on the water, 1 stack.Mineral water.
Dinner: 200 g salad made of sea cabbage and fresh white cabbage, a piece of bread or a cake made of rice flour, 1 stack.Mineral water.
Dinner: 200 g fresh cabbage, carrots and lettuce green, seasoned with vegetable oil, 1 cake made of rice flour, 1 stack.Mineral water.
Saturday
Breakfast: A small plate rice porridge on the water, 1 stack.Apple juice.
Dinner: 200 g cooked seafish, 150 g fruit salad, 1 stack.Orange juice or mango juice.
Dinner: A piece of little fat fried meat, a piece of bread.4 lettuce leaves, sprinkled with lemon juice, 1 orange and another 20 ml rice codka.
Sunday
Breakfast: 250 g fruit salad, 1 stack.Mineral water.
Dinner: 150 g of cooked rice with fruits and 1 tablespoon.Honey, 1 stack.Mineral water.
Dinner: 150 g cooked seafish, 200 g white and sea cabbage salad, 1 cake made of rice flour, 1 stack.Mineral water.
Scottish diet
Buy bread with floor grains, small grains and bran for this diet.The Scottish diet prefers grain made of coarse grain such as buckwheat and pearl barley.It contains fruits that were recommended to eat with the bowl.You have been able to "sit" on such a diet for some time and lose kilograms slowly and without damage to the body.
Monday
Breakfast: A plate porridge of oatmeal.
Dinner: Fresh cabbage salad, 150 g buckwheat porridge, 1 cup of apple juice.
Dinner: 3 cooked potatoes, 2 fresh tomatoes, 1 disc black bread.
Tuesday
Breakfast: A small plate of bran (pour a tablespoon of bran, pour a glass of warm water and leave it), 1 stack.Orange juice.
Dinner: A small plate with a brain porridge, a salad made of fresh vegetables, 1 cup of mineral water.
Dinner: 200 g fruit salad, 1 cup of orange juice.
Wednesday
Breakfast: A plate with oatmeal porridge made of 1 teaspoon honey, 1 cup of low -fat milk.
Dinner: 200 g cooked fish, 2 cooked potatoes, 1 grapefruit.
Dinner: 150 g buckwheat porridge, 1 slice of black bread, 1 apple, several leaves salad, 1 stack.Apple juice.
Thursday
Breakfast: Soft egg, slice of black grain bread, 1 stack.Milk.
Dinner: 250 g of vegetables, 1 stack.Tomato juice.
Dinner: A plate of wheat porridge with bran, a piece of black bread, 1 apple, ½ grapefruit.
Friday
Breakfast: A plate of oatmeal with grated apple, fruit and forest nuts, 1 stack.Apple juice.
Dinner: 150 g buckwheat porridge, a piece of black bread, 150 g salad fresh vegetables, 1 stack.Strong tea.
Dinner: A small piece of lean chop, a piece of bread with cable, 100 g finely chopped lettuce leaves with lemon juice, 1 stack.Orange juice.
Saturday
Breakfast: A plate with buckwheat porridge on the water, 1 stack.Milk.
Dinner: 150 g potato puree, a piece of black bread, several leaves salad.
Dinner: 200 g cooked fish, 150 g vegetable salad with vegetable oil, 1 stack.Grape juice.
Sunday
Breakfast: A plate of wheat porridge with bran, a piece of bread with caraway, 1 stack.Grape juice.
Dinner: 200 g cooked or steamed cabbage, a piece of black bread, a glass of apple juice.
Dinner: A small lean chip or schnitzel, 150 g vegetable salad with lemon juice, 1 cup of grape or apple juice.
Diet for weight loss at 10 kg, designed for a month.
Everything is very easy for the menu for 3 days in the course of the month.
The first day
1. Breakfast: 1 banana, 2 tablespoons.Oatmeal, 1 cup of kefirical kefir.
2. Breakfast: 1 orange or apple.
Dinner: 2 tablespoons.Liver paste, 150 g salad made of vegetables, 2 slices of rye bread, 1 stack.Low milk.
Afternoon snack: An apple or a pear.
1. Dinner: 50 g cooked rice, 100 g cooked or steam fish, 100 g of cooked vegetables.
2. Dinner: 1 cup of low yogurt.
The second day
1. Breakfast: 3 el.Mureli, 1 banana, 1 cup of low -fat milk.
2. Breakfast: 1 apple or pear.
Dinner: 100 g chicken or veal, 2 slices of whole grain bread, 150 g vegetable salad.
Afternoon snack: Orange or grapefruit.
1. Dinner: 1 small baked potatoes, 150 g vegetable salad.
2. Dinner: A glass of low kefir.
The third day
1. Breakfast: 3 el.Mureli, 1 glass of low fatty milk.
2. Breakfast: An apple or a pear.
Dinner: 100 g of cooked beans, 150 g fresh vegetable salad, 1 cup of kefish, low -fat kefir.
Afternoon snack: 1 cup of low yogurt.
1. Dinner: 1 baked potatoes, 2 slices of black bread, 100 g beef or chicken meat.
2. Dinner: 1 cup of low kefir.
If you take advantage of the proposed diets, you don't have to go crazy with hunger and act as a victim that requires beauty.The menu of each day is at least a little, but differs from the previous menu, which drops the loss of 10 kg with an interesting profession.