“I wish you take it and become happy” is the dear dream of all women.And what is this, is this feminine happiness?Certainly each one has his own, for the integrity of which we always have no somewhat.It is enough for happiness to change the hairstyle or buy new shoes, the other - to get career heights, the third is necessary to lose 10 kg.First of all, we all resorted to the help of friends and received dozens of contradictory tips of them.Then we go back to the internet, where tips and recommendations are hundreds of times more.The places are full of various diets - fast and slow, rigid and not much, showing the "professionals" and "less" of each of them and warning about all kinds of difficulties, that not everyone can overcome.
But no one says it will be easy, you need to go to your dream, overcome obstacles, sacrifice something if this is a real dream, not a fleet of the morning.She feels in a cozy chair with a cup of coffee and a candy box, while dreamed of how to lose 10 kg - I agree, a situation similar to a scene from the absurd theater.First of all, you need to get up from your favorite chair, remember all your escape snacks, day -to -day tea, drinking with "tasty" with colleagues at work, as well as a set of products consumed every day, your promises are not harmful chips and dogs -trying to play a new strategic action plan for the near future and start taking the first steps to "our happiness".
Recommendations of doctors and nutritionists
Many people dream of rapid weight loss, but this approach can adversely affect their health - a strict diet is always associated with intensive body fluid elimination, loss of stroke elements.In response to strict limitation, the body is rebuilt, slowing metabolism.
When a person leaves the diet, the body with even more effort begins to accumulate fat reserves.Therefore, there is a high probability of increasing body weight.Nutritionists say: the main rule for gradual weight loss - energy consumption should be greater than its consumption.For this, eating habits are adjusted.
A balanced diet is required, where proteins, fats and carbohydrates are in the ideal proportion.It is necessary to limit the addition of salt to the dishes, refuse fried foods and dishes that irritate the digestive tract, reduce the number of products that contain simple carbohydrates.
Be sure to drink at least 1.5 liters a day.This will remove toxins and toxins from the body, prevent the excretion of elements and nutrients and accelerate metabolism.
Any greasy foods are a taboo while falling weight, but you can use vegetable oil in a small amount.Flour products must be abandoned.The emphasis must be in cereals, vegetables, seafood.They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but should not fall below 130 g.A significant decrease in its number negatively affects mineral absorption.
Can I lose weight without special diets?
A variety of diets is presented on the internet.But not everyone has the opportunity to calculate the amount of fats, carbohydrates and proteins, observe a schedule to eat.You can't waste time with a diet, but you will have to adjust your food.To do this, you must have a snack.Correct light snacks using natural fruits, vegetables or juices can improve metabolism, which contributes to weight loss.Highlight the menu for a week or month.This will avoid extra calories in the diet.One person knows exactly what will cook, which allows you to buy the necessary products in advance.Those who cannot abandon sweets should be consumed by 12 noon.Try to find products that can be replaced without pain by your favorite plate.You need slowly, with careful food chewing.Some experts recommend using a teaspoon or Chinese food sticks.
Be sure to motivate yourself.It is necessary to define a clear target that is recorded on paper.Must be written in a positive way.Under it you need to designate specific steps, daily actions.This sheet must always be in front of the eyes.You can put pictures of people with perfect body proportions in the refrigerator.Such events will help deal with laziness.
Calia Calculation
This is the basis of many diets.Calories are necessary as all products have various energy value.If you want to lose 5 kg per month, daily calories consumption should not exceed 1,600 units.
When calculating calories, you do not hurt your body, planting it in a difficult diet.The calculation method involves a reasonable approach without stress and severe restrictions.You can eat your favorite dishes.The only thing you need to fit into the calorie corridor structure.
What products do a diet?
Protein is the main element of any diet.Studies have shown: allows you to keep a sense of satiety longer, consume less food, accelerate metabolic processes in the body.
There is only lean protein.It is contained in seafood, eggs, low fat pork, vegetables, low fat dairy products.
Vegetables and fruits are ideal if you decide to lose extra pounds at home.They contain a minimum number of calories, many fibers, vitamins.They perfectly fill the stomach, saturate the body.Each time, half the meal with food should be allocated to these products.You can eat 1-2 portions for each meal.
It is best to choose whole grain products instead of processed.They contain more fiber, proteins and other nutrients.However, in the heat treatment process, most useful components disappear.Therefore, it is necessary to minimize grain consumption.Numerous studies have shown that low -grain -limited carbohydrate diets are more effective.
Soups can be prepared in any broth.The addition of vegetables will allow you to draw your appetite faster.What dishes can be consumed with weight loss?Breakfast can be varied.It is allowed to eat low fat cottage cheese, egg, a little cheese or oats.Porridge 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 the drinks.
A few hours after breakfast, a second meal occurs.At this time, it is ideal to use apples, dried fruits, berries or sarracene wheat.Also, every day you should drink a glass of grapefruit juice.
Lunch may consist of light vegetable soup or broth with chicken breast and herbs.Be sure to eat salads as they are a source of vitamins.Make them out of cabbage, cucumber and other green vegetables.As a refueling, use low fat yogurt or a small amount of olive oil.
For an afternoon snack, baked apples, several medium primaries and a pure apple sauce are suitable.The afternoon snack should be perceived as a mandatory snack that allows you to properly satisfy the feeling of hunger.
The dining options are diverse.You can cook meat with low fat, boiled chicken fillets, baked vegetables, cheese.Like a drink, you can use mineral water or juice.
Delicious recipes of food dishes
It will be easier to handle 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 toxins.To prepare it, you will need celery, onion, cabbage, tomato, sweet green pepper, salt, pepper.Wash and cut the vegetables.Dip 3 liters of water, boil for 10 minutes.Salt, if desired, add other spices.
Like a drink, you can cook oat jam.To do this, take the oats, moa -a.Pour into a large glass jar (with a volume of 3 liters), pour warm water.Add kefir, sour cream, a slice of bread, mix well.Close with a lid, place a warm, dark place for thinning for 2 days.Boil the filtered liquid.The resulting jelly is consumed 20 minutes before meals.
You can make the sunny salad.Moa the cabbage and pineapple of Beijing.Add corn.In a separate plate, mix garlic and yogurt.Add to the salad.On top, pour all the lemon juice.
What else is needed to lose 5 kg per month?
We will have to devote time and physical effort.The exercises should be every day, duration - no more than two hours a day.Good results can be obtained by cardio training.It is based on a high degree of intensity on a slight load.The burning of fat deposits occurs due to aerobic glycolysis.
The simplest type of this load is a coward, swimming, cycling, jumping with a balance sheet.Anyway, physical activity should start with a hot -up.
Following all the recommendations, you may lose extra pounds.But to maintain the result, you should not forget the sense of measure in nutrition, continue to adhere to fractional nutrition.You must completely abandon Fast Food or semi -agreed products.Firstly, it should remain food and protein dishes with complex carbohydrates, fibers.
Not refusing breakfast, it should be dense.Before you have food, you can eat a small piece of pineapple, this will lead to better protein assimilation.It burns perfectly with fat and grapefruit.If you think overweight is associated with metabolic disorders, add sweet green pepper to the diet.
After the end of the diet, keep watching the way of drinking.Water helps remove score, toxins, body salt, improves food digestion.
Fasting should not be allowed.This becomes the reason for a decrease in blood glucose.If you want to have a beautiful muscles, the sugar indicator should be stable, without acute heels.
First of all, organize your meals four times during the day at the same time and follow this rule.It will be much easier if you immediately recruit the support of loved ones or find allies between friends or co -workers.It is necessary to live and you need to eat correctly.Breakfast is necessary, this is the golden rule.In your morning menu, instead of butter sandwiches and smoked sausage, connect cereals, fruits, natural yogurt.Our body must wake up from sleep and make it work.Lunch should not be missing either, no matter how day the day appears.What will consist of your lunch, it is advisable to think in advance in advance: it can be a plate of hot soup, vegetable salad, low and low meat and some slices of dark dark chocolate, jelly or marshmallows as a dessert.Dinner should be light.Let dinner serve as a pair of vegetables and a piece of fish or fried meat on the grill.Do not forget the usual snacks between the main meals (fruits, dried fruits, walnuts).The only important condition - not eat too much!
It is not worth lifting traditional tea drinks with colleagues, because it is not just a joint coffee or tea drink - this is a pleasant communication and the exchange of the latest news.Do not deprive yourself of this pleasure, drink natural coffee, preferably with milk or green tea without sugar.If there is not enough willpower to abandon a piece of the cake, with it, remembering that the resulting extra calories will have to be spent in some way: for example, walk to the house, having left before several stops.And usually move more and more, do morning exercises or at least some exercise during the day to heat, this will significantly accelerate the implementation of the plan.
Eat more fresh green vegetables and all types of useful "grass", including wild sports - a vitamin warehouse.Fruits and fruits are also benefit and, see, great pleasure.Once a week, organize fasting days: potatoes, kefir, meat, dairy, vegetables, fruits ... As you can see, there will be many innovations in your life.But since the previous way of life and nutrition led him to extra kilograms, it means it was wrong and needs to be changed.
We all know that an important condition for weight loss is the creation of a calorie deficit.To supply it, you need, first, to eat less and, secondly, to burn energy with physical activity.For another reason, the sport is needed: If you lose weight without it, the skin can give in and the body will be thin, but it will not become beautiful, because parallel with burnt fats, we also need to bring muscles to the tone.The sport should bring not only benefits, but also pleasure, so it is better to choose what you like.A great option is to ride a weight loss bike, which can give no worse than long training in gym halls, and this will allow you to spend more time to fresh air, enjoying the beauty of nature.Cycles use various toilets at the same time and improve the operation of the respiratory and cardiovascular system, which causes active fat burning.After a month of regular classes, you will notice obvious results, which will be reducing body volumes and muscle strengthening.
How to lose weight with a bicycle?
In the direction process, the calf muscle and thigh quadriceps receive the highest load.At the same time, don't be afraid that the bicycle will increase the huge legs - for that, you need to train with scales for a long time, and bicycle rods are cardio training to burn fat.However, at the same time, they strengthen the muscles, pull them up and guarantee their attractive elasticity.
In addition to these muscles, the buttocks muscles participate in the pedal process.And the back, press, hands and shoulders are included in work to maintain balance.Thus, almost all muscle groups work during class, which makes them effective for weight loss.
If you are on a bicycle at a speed of 10 to 15 km/h, the heart rate will increase to 150 beats per minute.By supporting this pulse for one hour, you can burn about 300 kg.The exact value will be determined by its weight and other resources.It is very important to control the wrist, especially during your first trips, choosing the ideal speed for yourself.Do not exceed 180 beats per minute, because otherwise you can hurt your own health.Choosing a way to lose weight, many cannot decide what is best to lose weight: running or a bike.With regard to energy consumption, they are approximately equal in terms of effectiveness.One kilometer of race burning about the same calorie as three kilometers on a bike, although the second option takes less time.The advantage of the bicycle is also that it exhauses less than the race.But in general, it is better to choose what you like best, but you can switch these types of activity.It is important to consider that not everyone is allowed to ski to ride a bicycle for weight loss.Among the against -indications, serious diseases of the joints and spine are distinguished.A bicycle sport is also possible for heart and vessel disease, but everything is individual.In some cases, if these problems have these problems, moderate bike rods will only be useful, so it is recommended to consult an expert.
You can choose another way to find a quick weight loss diet and fall 10 kg in about 5 to 10 days, putting yourself in a strict structure and limiting everything to everything.This path, perhaps fast but dangerous.The weight losses that replaced health problems are useless to you.The “fast” diets are effective, but you need to get in and out of them, preparing yourself carefully and having studied a lot of information.Therefore, let's turn the eyes to long diets, which gradually reduce weight and give long and persistent results.There are many of these diets.
Canadian diet
A day when you need to drink 1.5 liters of pure water (this standard includes green tea and juice diluted with water, but coffee is deleted) so that the body does not suffer water deficiency and not hold it to the body.Three times a week, it is necessary to devote 20 minutes to exercise, it is so load that the protein does not disappear, but fat.It is advisable to have dinner 3 to 4 hours before bed, after nothing can be in the black, neither juices, nor side dishes, nor bread.Use this diet for three weeks.
Breakfast: Coffee or tea, rye or rye bread, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of any fruit (except melon and banana).
To have lunch: lean meat (chicken breast, veal, lamb) or fish.On the plate - boiled rice, macarons made of solid wheat, baked potatoes, salad.And all this without bread.Lunch can be divided into 2 doses.
Afternoon snack: sugar -free juice, green tea.
To have lunch: Salad or cooked vegetables (without potatoes and carrots), fish or meat, green tea, water without gas.During the day, use at least 1 tablespoon of olive oil (in a salad sauce).
Chinese diet
You realized that among the Chinese that is rarely received by a complete person.Although, as the Chinese themselves say, they "eat everything that flies except aircraft, and everything that except vapors."The fact is that all the products they use are mainly of plant or marine origin with low calories.The diet is designed for 2-3 months.Three times a week (Monday, Wednesday and Friday), immediately after waking up, drink 2 cups of hot water.This helps rinse the gut and promotes better digestion and nutrient absorption.The main components of the Chinese diet: rice (Chinese panacea of everything and for all) and mineral water, which maintains a healthy state of the body and rejuvenate it.
Monday
Breakfast: 150 g White cabbage salad, 1 pile.mineral water.
To have lunch: 4 tablespoons.Rice cooked, 150 g of fresh carrot salad, seasoned with olive oil, 1 pile.mineral water.
To have lunch: 150 g of cooked fish, a slice of bread, various salad leaves and, just imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g of fresh carrots seasoned with vegetable oil, toast made of black bread, 1 pile.mineral water.
To have lunch: 200 g of fresh vegetable salad (cabbage, carrots, salad, celery), a slice of bread, 1 pile.Newly -Even apple juice.
To have lunch: 100 g cooked rice, 4 salad sheets, ½ grapefruit, 1 pile.mineral water.
Wednesday
Breakfast: 200 g of fresh fruits, 1 pile.Orange juice.
To have lunch: 250 g cooked asparagus, 150 g of cabbage salad stuck with lemon juice, a slice of bread, 1 pile.mineral water.
To have lunch: 250 g of fried mushrooms, a small boiled potato, 1 pile.mineral water.
Thursday
Breakfast: 1 battery.Apple juice, 1 orange, 1 apple, 1 toast of black bread.
To have lunch: 300 g of cooked asparagus with rice and basil, 1 apple, 1 slice of bread.1 Pile.mineral water.
To have lunch: 2 boiled potatoes, 200 g cooked fish, 1 slice of bread, 20 ml of rice vodka.
Friday
Breakfast: A small plate of rice porridge in the water, 1 battery.mineral water.
To have lunch: 200 g of salad made of coles of the sea and fresh white cabbage, a slice of bread or a rice flour cake, a pile.mineral water.
To have lunch: 200 g of fresh cabbage, carrot and green salad, seasoned with vegetable oil, 1 cake made of rice flour, 1 pile.mineral water.
Saturday
Breakfast: A small plate of rice porridge in the water, 1 battery.Apple juice.
To have lunch: 200 g of cooked marine fish, 150 g of fruit salad, 1 pile.Orange juice or mango juice.
To have lunch: A piece of low -fat fried meat, a slice of bread.4 salad leaflets, sprinkled with lemon juice, 1 orange and again 20 ml of rice vodka.
Sunday
Breakfast: 250 g of fruit salad, 1 pile.mineral water.
To have lunch: 150 g of rice cooked with pieces of fruit and 1 tablespoon.Honey, 1 battery.mineral water.
To have lunch: 150 g of cooked marine fish, 200 g of white and marine cabbage salad, 1 cake made of rice flour, 1 pile.mineral water.
Scottish diet
For this diet, buy bread containing ground grains, small grains and bran.The Scottish diet prefers thick cereal cereals such as sarracene wheat, pearl barley.Includes fruits that recommended eating along with the shell.You can "sit" on such an important diet for some time, losing kilograms slowly and without harming the body.
Monday
Breakfast: A plate of porridge of oats.
To have lunch: Fresh cabbage salad, 150 g of Sarraceno wheat porridge, 1 cup of apple juice.
To have lunch: 3 boiled potatoes, 2 fresh tomatoes, 1 slice of black bread.
Tuesday
Breakfast: A small plate of bran (pour a tablespoon of bran, pour a glass of warm water and let stand), 1 pile.Orange juice.
To have lunch: A small plate of corn porridge, a fresh vegetable salad, 1 cup of mineral water.
To have lunch: 200 g of fruit salad, 1 cup of orange juice.
Wednesday
Breakfast: A porridge plate of 1 teaspoon honey, 1 cup of low fat milk.
To have lunch: 200 g of cooked fish, 2 boiled potatoes, 1 grapefruit.
To have lunch: 150 g Sarracene wheat porridge, 1 slice of black bread, 1 apple, several salad leaves, 1 battery.Apple juice.
Thursday
Breakfast: Soft egg, slice of black grain bread, 1 stack.milk.
To have lunch: 250 g of vegetable casseroles, 1 pile.tomato juice.
To have lunch: A plate of porridge of wheat with bran, a slice of black bread, 1 apple, ½ grapefruit.
Friday
Breakfast: A plate of grated apple oats, pieces of fruits and walnut walnuts, 1 pile.Apple juice.
To have lunch: 150 g Sarracene wheat porridge, a slice of black bread, 150 g of fresh vegetable salad, 1 pile.Strong tea.
To have lunch: A small piece of courage, a slice of bread with cables, 100 g of finely chopped salad leaves with lemon juice, 1 pile.Orange juice.
Saturday
Breakfast: A plate of porridge of sarracene wheat in the water, 1 pile.milk.
To have lunch: 150 g of mashed potatoes, a slice of black bread, various salad leaves.
To have lunch: 200 g of cooked fish, 150 g of vegetable salad with vegetable oil, 1 pile.grape juice.
Sunday
Breakfast: A plate of porridge of wheat with bran, a slice of bread with sea, a pile.grape juice.
To have lunch: 200 g of cooked or boiled cabbage, a slice of black bread, a glass of apple juice.
To have lunch: A small coasty or lean chop, 150 g of lemon juice -seasoned vegetable salad, 1 cup of grape or apple juice.
10 kg weight loss diet designed for one month.
Everything is very simple-repetition the menu for 3 days throughout the month.
The first day
1st breakfast: 1 banana, 2 tablespoons.Married oats, 1 cup of low fat kefir.
2nd Breakfast: 1 orange or apple.
To have lunch: 2 tablespoons.Liver paste, 150 g of vegetable salad, 2 slices of rye bread, 1 stack.Low fat milk.
Afternoon snack: An apple or a pear.
1st dinner: 50 g of boiled rice, 100 g cooked or steam fish, 100 g cooked vegetables.
2nd dinner: 1 cup of low yogurt.
The second day
1st breakfast: 3 tablespoons.Mureli, 1 banana, 1 cup of low milk.
2nd Breakfast: 1 apple or pear.
To have lunch: 100 g of chicken or veal, 2 slices of brown bread, 150 g of vegetable salad.
Afternoon snack: orange or grapefruit.
1st dinner: 1 small potatoes, 150 g of vegetable salad.
2nd dinner: A glass of low fat kefir.
The third day
1st breakfast: 3 tablespoons.Mureli, 1 glass of low fat milk.
2nd Breakfast: An apple or a pear.
To have lunch: 100 g of cooked beans, 150 g of fresh vegetable salad, 1 cup of low fat kefir.
Afternoon snack: 1 cup of low yogurt.
1st dinner: 1 baked potatoes, 2 slices of black bread, 100 g of meat or chicken meat.
2nd dinner: 1 cup of low fat kefir.
Taking advantage of the proposed diets, you will not have to go crazy hungry, acting as a victim that beauty requires.The menu of each day is at least a little, but differs from the previous menu, which makes the process of losing weight 10 kg with an interesting occupation.