“I wish you to take and become happy” is the cherished dream of every woman.And what is it, is this female happiness?Surely each has its own, for the completeness of which we always lack something a little.It is enough for happiness to change the hairstyle or buy new shoes, the other - to achieve career heights, the third is required to lose 10 kg.First of all, we all resort to the help of friends and receive dozens of contradictory tips from them.Then we turn to the Internet, where tips and recommendations are hundreds of times more.The sites are full of various diets - fast and slow, stiff and not very, showing the “pros” and “minuses” of each of them and warning about all kinds of difficulties, which not everyone can overcome.
But no one says that it will be easy, you need to go to your dream, overcoming obstacles, to sacrifice something, if this is a real dream, and not a fleeting morning whim.Sit in a cozy chair with a cup of coffee and a box of sweets, while dreaming about how to lose 10 kg - agree, a situation similar to a scene from the theater of the absurd.First of all, you need to get up from your favorite chair, remember all your snacks on the run, everyday tea drinking with “yummy” with colleagues at work, as well as a set of products consumed every day, your promises are not harmful chips and hot dogs ... Try to throw a new strategic action plan for the near future and start taking the first steps towards “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 elimination of fluid from the body, loss of trace elements.In response to a strict limitation, the body is rebuilt, slowing down the 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, food habits are adjusted.
A balanced diet is needed, where proteins, fats and carbohydrates are in the optimal ratio.It is necessary to limit the addition of salt to dishes, refuse fried food and dishes that irritate the digestive tract, reduce the number of products containing simple carbohydrates.
Be sure to drink at least 1.5 liters per day.This will remove toxins and toxins from the body, prevent the excretion of trace elements and nutrients, and accelerate metabolism.
Any fatty foods are a taboo while dropping weight, but you can use vegetable oil in a small amount.Flour products should be abandoned.The emphasis should be on cereals, vegetables, seafood.They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but one should not fall below 130 g. A significant decrease in their number negatively affects the absorption of minerals.
Can I lose weight without special diets?
A variety of diets are presented on the Internet.But not everyone has the opportunity to calculate the amount of fats, carbohydrates and proteins, observe a schedule for eating.You can not waste time on a diet, but you will have to adjust your food.To do this, you must have a snack.Correct light snacks using fruits, vegetables or natural 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.A person knows exactly what he will cook, which allows you to purchase the necessary products in advance.Those who cannot abandon sweets should be consumed until 12 o’clock in the afternoon.Try to find products that could be painlessly replaced by your favorite dish. You need to slowly, with careful food chewing.Some experts recommend using a teaspoon or Chinese food sticks.
Be sure to motivate yourself.It is necessary to set a clear target that is recorded on paper.It should be written in a positive way.Under it you need to designate specific steps, daily actions.Such a leaf should always be in front of the eyes.You can place photos of people with perfect body proportions on the refrigerator.Such events will help to cope with laziness.
Calia calculation
This is the basis of many diets.Calories are needed, since all products have various energy value.If you want to lose 5 kg per month, the daily calorie consumption should be no more than 1,600 units.
When calculating calories, you do not injure your body, planting it on a hard diet.The calculation method involves a reasonable approach without stress and serious restrictions.You can eat your favorite dishes.The only thing you need to fit into the framework of the calorie corridor.
What products to make a diet from?
Protein is the main element of any diet.Studies have shown: it allows you to maintain a feeling 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, legumes, 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, a lot of fiber, vitamins.They perfectly fill the stomach, saturate the body.Each time, half of the meal with food should be allocated for such products.You can eat 1-2 servings for each meal.
It is better to choose whole grain products instead of processed.They contain more fiber, protein, and other nutrients.However, in the process of heat treatment, most useful components disappear.Therefore, it is necessary to minimize grain consumption.Numerous studies have shown that low -carb diets with grain limitation are more effective.
Soups can be prepared on any broth.Adding greens will allow you to quench your appetite faster. What dishes can be eaten with weight loss? Breakfast can be varied.It is allowed to eat low -fat cottage cheese, egg, a little cheese or oatmeal.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 drinks.
A few hours after breakfast, a second meal occurs.At this time, it is optimal to use apples, dried fruits, berries or buckwheat.Additionally, every day you should drink a glass of grapefruit juice.
Lunch can consist of light vegetable soup or broth with chicken breast and herbs.Be sure to eat salads, since they are a source of vitamins.Make them out of cabbage, cucumbers and other green vegetables.As a refueling, use low -fat yogurt or a small amount of olive oil.
For a afternoon snack, baked apples, several medium priles, and a sauce pure of apples are suitable.The afternoon snack should be perceived as an obligatory snack that allows you to properly satisfy the feeling of hunger.
The dinner options are diverse.You can cook low -fat meat, boiled chicken fillets, baked vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious dietary dishes recipes
It will be easier to hold out on a diet if you diversify the diet with interesting dishes.Try cooking celery soup.It not only optimizes metabolic processes, but also help to cleanse the body of toxins.To prepare it, you will need celery, onions, cabbage, tomatoes, green sweet pepper, salt, pepper.Wash and cut vegetables.Dip 3 liters of water, boil for 10 minutes.Salt, if desired, add other seasonings.
As a drink, you can cook oatmeal jelly.To do this, take oats, grind it.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, put in a warm and dark place for thinning for 2 days.Boil the filtered liquid.The resulting jelly is eaten 20 minutes before meals.
You can make the Sunny salad.Grind Beijing cabbage and pineapple.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 exertion.Exercises should be everyday, 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 at a slight load.The burning of fat deposits occurs due to aerobic glycolysis.
The simplest type of such a load is a coward run, swimming, cycling, jumping with a rocking rod.In any case, physical activity should begin with a warm -up.
Following all the recommendations, you can lose extra pounds.But to maintain the result, you should not forget about the sense of measure in nutrition, continue to adhere to fractional nutrition.You should completely abandon fast food or semi -finished products.In the first place should remain protein foods and dishes with complex carbohydrates, fiber.
Do not refuse breakfast, it should be dense.Before taking food, you can eat a small piece of pineapple, it will lead to the better assimilation of the protein.It burns fat and grapefruit perfectly.If you think that excess weight is associated with metabolic disorders, add sweet green pepper to the diet.
After the end of the diet, continue to observe the drinking mode.Water helps to remove slags, toxins, salt from the body, improves digestion of food.
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 sharp jumps.
First of all, organize your four -time meals during the day at about the same time and strictly adhere to this rule.It will be much easier if you immediately enlist the support of loved ones or find allies among friends or work colleagues.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 sandwiches with butter and smoked sausage, turn on cereals, fruits, natural yogurt.Our body must be wake up from sleep and make it work.Lunch should not be missing either, no matter how much the day turns out.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, boiled low -fat meat, and a few slices of dark bitter chocolate, marmalade or marshmallows as a dessert.Dinner should be light.Let the dinner serve as a couple of vegetables and a piece of fish or meat fried on grill.Do not forget about the usual snacks between the main meals (fruits, dried fruits, nuts).The only and important condition - do not overeat!
It is not worth lifting traditional tea drinks with colleagues, because it is not just a joint drinking of coffee or tea - 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, eat it, remembering that the resulting extra calories will have to be spent somehow: for example, walk to the house, having left before several stops.And in general, move more and more, do morning exercises or at least a few physical exercises during the day for warm -up, this will significantly accelerate the implementation of the plan.
Eat more fresh vegetables of green and all kinds of useful “grass”, including wild -sorcerers - a storehouse of vitamins.Fruits and berries are also benefit and, you see, great pleasure.Once a week, arrange fasting days: potato, kefir, meat, dairy, vegetable, fruit ... As you can see, there will be many innovations in your life.But since the previous way of life and nutrition led you to extra kilograms, it means that it was wrong, and it needs to be changed.
We all know that an important condition for weight loss is the creation of a calorie deficit.To provide it, you need, firstly, to eat less, and secondly, to burn energy with physical activity.For another reason, sport is needed: if you lose weight without it, the skin can sag, and the body will become thin, but will not become beautiful, because in parallel with burning fats we also need to bring muscles to tone.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 bicycle for weight loss, which can give results no worse than long training in the gym halls, moreover, it will allow you to spend more time in the fresh air, enjoying the beauty of nature.Cycles use several bathroom groups at once and enhance the operation of the respiratory and cardiovascular system, which provokes the active burning of fats.After a month of regular classes, you will notice obvious results, which will be both in reducing body volumes and in strengthening the muscles.
How to lose weight with a bicycle?
In the process of driving, the calf muscle and quadriceps of the thigh receives the greatest load.At the same time, do not be afraid that the bicycle pumps up huge legs - for this you need to train with scales for a long time, and bike rods are cardio training aimed at burning fat.However, 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 process of pedaling.And the back, press, hands and shoulders are included in the work to hold balance.Thus, almost all muscle groups work during classes, which makes them effective for weight loss.
If you go on a bicycle at a speed of 10-15 km/h, then the heart rate will increase to 150 beats per minute.Supporting such a pulse for an hour, you can burn about 300 kg.The exact value will be determined by your weight and other features.It is very important to control the pulse, especially during its first trips, choosing the optimal speed for yourself.Let it not exceed 180 beats per minute, because otherwise you can harm your own health.Choosing a way to lose weight, many cannot decide what is better for losing weight: running or a bicycle.With regard to energy consumption, they are approximately equal in terms of effectiveness.A kilometer of running burns about the same calorie as three kilometers on a bicycle, despite the fact that the second option will take less time.The advantage of the bicycle is also that it exhausts less than running.But in general, it is better to choose what you like more, but you can alternate these types of activity.It is important to consider that not everyone is allowed to ski cycling for weight loss.Among the contraindications, severe diseases of the joints and spine are distinguished.A bicycle sport is also possible for heart and vessels diseases, but everything is individual.In some cases, if such problems have such problems, moderate bike rods will only be useful, so it is recommended to consult with a specialist.
You can choose another way-find a diet of quick weight loss and drop 10 kg in some 5-10 days, putting yourself in a strict framework and limiting everything in everything.This path, maybe fast, but dangerous.The weight losses that have replaced health problems are useless to you.“Fast” diets are effective, but you need to enter and get out of them, carefully preparing and having studied a bunch of information.Therefore, let's turn eyes to long diets, which gradually reduce weight and give long and persistent results.There are many such diets.
Canadian diet
A day you need to drink 1.5 liters of pure water (this norm includes green tea and juice diluted with water, but coffee is excluded) so that the body does not experience water deficiency and does not hold it in the body.Three times a week, it is necessary to devote 20 minutes to physical exercises, it is with such a load that the protein does not go away, but fat.It is advisable to have dinner 3-4 hours before bedtime, after it nothing can be eaten-neither fruits, nor juices, nor side dishes, nor bread.Use this diet for three weeks.
Breakfast: coffee or tea, rye or rye-wheat bread, cottage cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of any fruit (except melon and banana).
Dinner: lean meat (chicken breast, veal, lamb) or fish.On the side dish - boiled rice, macarons made of solid wheat, baked potatoes, salad.And all this without bread.Lunch can be divided into 2 doses.
Afternoon snack: unsweetened juice, green tea.
Dinner: salad or stewed 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 dressing).
Chinese diet
You noticed that among the Chinese you are very rarely met by a complete person.Although, as the Chinese themselves say, they "eat everything that flies, except for aircraft, and everything that swims, except for steamers."The fact is that all the products they use are mainly of plant or marine origin with 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 intestines and promotes better digestion and absorption of nutrients.The main components of the Chinese diet: rice (Chinese panacea from everything and for everything) and mineral water, which maintains a healthy state of the body and rejuvenates it.
Monday
Breakfast: 150 g of white cabbage salad, 1 stack.mineral water.
Dinner: 4 tbsp.boiled rice, 150 g of fresh carrot salad, seasoned with olive oil, 1 stack.mineral water.
Dinner: 150 g of boiled fish, a slice of bread, several leaves of salad 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 stack.mineral water.
Dinner: 200 g of fresh vegetable salad (cabbage, carrots, salad leaves, celery), a slice of bread, 1 stack.freshly squeezed apple juice.
Dinner: 100 g of boiled rice, 4 salad 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 tucked with lemon juice, a slice of bread, 1 stack.mineral water.
Dinner: 250 g of fried mushrooms, a small boiled potato, 1 stack.mineral water.
Thursday
Breakfast: 1 stack.Apple juice, 1 orange, 1 apple, 1 toast of black bread.
Dinner: 300 g of boiled asparagus with rice and basil, 1 apple, 1 slice of bread.1 stack.mineral water.
Dinner: 2 boiled potatoes, 200 g of boiled fish, 1 slice of bread, 20 ml of rice vodka.
Friday
Breakfast: a small plate of rice porridge on the water, 1 stack.mineral water.
Dinner: 200 g of salad made of sea cabbage and fresh white cabbage, a slice of bread or a cake made of rice flour, 1 stack.mineral water.
Dinner: 200 g of fresh cabbage, carrots and salad green, seasoned with vegetable oil, 1 cake made of rice flour, 1 stack.mineral water.
Saturday
Breakfast: a small plate of rice porridge on the water, 1 stack.apple juice.
Dinner: 200 g of boiled sea fish, 150 g of fruit salad, 1 stack.Orange juice or mango juice.
Dinner: a piece of low -fat fried meat, a slice of bread.4 leaflets of salad, sprinkled with lemon juice, 1 orange and again 20 ml of rice vodka.
Sunday
Breakfast: 250 g of fruit salad, 1 stack.mineral water.
Dinner: 150 g of boiled rice with pieces of fruit and 1 tbsp.honey, 1 stack.mineral water.
Dinner: 150 g of boiled sea fish, 200 g of white and sea cabbage salad, 1 cake made of rice flour, 1 stack.mineral water.
Scottish diet
For this diet, buy bread containing ground grains, small grains, as well as bran.The Scottish diet prefers cereals from coarse -grained cereals, such as buckwheat, pearl barley.It includes fruits that recommended to eat along with the peel.You can “sit” on such a diet for quite some time, losing kilograms slowly and without harming the body.
Monday
Breakfast: A plate of porridge from oatmeal.
Dinner: fresh cabbage salad, 150 g of buckwheat porridge, 1 cup of apple juice.
Dinner: 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 stack.Orange juice.
Dinner: a small plate of millet porridge, a salad of fresh vegetables, 1 cup of mineral water.
Dinner: 200 g of fruit salad, 1 cup of orange juice.
Wednesday
Breakfast: a plate of oatmeal porridge from 1 tsphoney, 1 cup of low -fat milk.
Dinner: 200 g of boiled fish, 2 boiled potatoes, 1 grapefruit.
Dinner: 150 g of buckwheat porridge, 1 slice of black bread, 1 apple, several leaves of salad, 1 stack.apple juice.
Thursday
Breakfast: soft egg, slice of black grain bread, 1 stack.milk.
Dinner: 250 g of vegetable casseroles, 1 stack.tomato juice.
Dinner: a plate of wheat porridge with bran, a slice of black bread, 1 apple, ½ grapefruit.
Friday
Breakfast: A plate of oatmeal with grated apple, pieces of fruit and forest nuts, 1 stack.apple juice.
Dinner: 150 g of buckwheat porridge, a slice of black bread, 150 g of salad of fresh vegetables, 1 stack.strong tea.
Dinner: a small piece of lean chopping, a slice of bread with cabled, 100 g of finely chopped salad leaves with lemon juice, 1 stack.Orange juice.
Saturday
Breakfast: a plate of buckwheat porridge on the water, 1 stack.milk.
Dinner: 150 g of mashed potatoes, a slice of black bread, several leaves of salad.
Dinner: 200 g of boiled fish, 150 g of vegetable salad with vegetable oil, 1 stack.grape juice.
Sunday
Breakfast: A plate of wheat porridge with bran, a slice of bread with carawayesses, 1 stack.grape juice.
Dinner: 200 g of boiled or stewed cabbage, a slice of black bread, a glass of apple juice.
Dinner: a small lean chop or cutlet, 150 g of vegetable salad seasoned with lemon juice, 1 cup of grape or apple juice.
Diet for weight loss at 10 kg, designed for a month.
Everything is very simple-repeat the menu for 3 days throughout the month.
The first day
1st breakfast: 1 banana, 2 tbsp.Wedded oatmeal, 1 cup of low -fat kefir.
2nd breakfast: 1 orange or apple.
Dinner: 2 tbsp.liver paste, 150 g of salad of any vegetables, 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 of boiled or steam fish, 100 g of boiled vegetables.
2nd dinner: 1 cup of low -fat yogurt.
The second day
1st breakfast: 3 tbsp.MURELI, 1 banana, 1 cup of low -fat milk.
2nd breakfast: 1 apple or pear.
Dinner: 100 g of chicken or veal, 2 slices of whole grain bread, 150 g of vegetable salad.
Afternoon snack: orange or grapefruit.
1st dinner: 1 small baked potatoes, 150 g of vegetable salad.
2nd dinner: a glass of low -fat kefir.
The third day
1st breakfast: 3 tbsp.MURELI, 1 glass of low -fat milk.
2nd breakfast: an apple or a pear.
Dinner: 100 g of boiled beans, 150 g of fresh vegetable salad, 1 cup of low -fat kefir.
Afternoon snack: 1 cup of low -fat yogurt.
1st dinner: 1 baked potatoes, 2 slices of black bread, 100 g of beef or chicken meat.
2nd dinner: 1 cup of low -fat kefir.
Taking advantage of the proposed diets, you will not have to go crazy with hunger, 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.