"I want you to take and become happy" is a gentle dream of every woman.And what is it, is this woman's happiness?Surely each has its own, for the integrity in which we are always missing something a little.It is enough for happiness to change the hairstyle or buy new shoes, second - to achieve a career height, the third is required to lose 10 kg.First of all, we all resort to help friends and receive dozens of contradictory advice from them.Then we turn to the internet, where tips and recommendations are hundreds of times more.The site is full of various diets - fast and slow, stiff and not, showing "professionals" and "minuses" each of them and warn of all kinds of difficulties, which cannot overcome.
But no one says it will be easy, you need to go to your dream, overcoming obstacles, sacrificing something, if this is a real dream, not a passable morning whim.Sit in a pleasant chair with a cup of coffee and a box of candy, while dreaming of how to lose 10 kg - agree, the situation similar to the scene from the absurdity theater.First of all, you have to get up with your favorite chair, remember all your bite in starting, they drink every day with colleagues, as well as a set of products that are not harmful chips and hot dogs.
Recommendations of doctors and nutritionists
Many people dream of quick weight loss, but this approach can negatively affect their health - a strict diet is always associated with intensive removal fluid from the body, loss of trace elements.In response to a strict restriction, the body is renovated, slowing down metabolism.
When a person leaves a diet, the body with even more effort begins to collect greasy reserves.Therefore, there is a great probability of increasing body weight.Nutritionists say: the main rule for gradual weight loss - energy consumption should be greater than its consumption.They adapt to food habits.
A balanced diet is needed, where proteins, fats and carbohydrates are in the optimal ratio.It is necessary to limit the added salt into dishes, reject fried food and utensils 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 the elements in traces and nutrients and speed up metabolism.
Each greasy food is taboo, while draining weight, but you can use vegetable oil in a small amount.Should leave flour products.The emphasis should be on 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 reduction in their number negatively affects the absorption of minerals.
Can I lose weight without special diets?
Various diets have been presented on the Internet.But not everyone has the opportunity to calculate the amount of fat, carbohydrate and protein, watching the schedule for eating.You can't waste time on a diet, but you'll have to customize food.To do this, you must have a snack.Correct light snacks with fruit, vegetables or natural juices can improve metabolism, which contributes to losing weight.Mark the menu of the week or month.This will avoid additional calories in the diet.The person knows exactly what will cook, which allows you to buy the necessary products in advance.Those who can't leave sweets should be consumed until 12 o'clock in the afternoon.Try to find products that could be painless replaced with your favorite meal.You need slowly, with careful chewing food.Some experts recommend using a spoon or Chinese food sticks.
Be sure to motivate yourself.It is necessary to set a clear goal that is recorded on paper.Should be written in a positive way.You need to determine certain steps under it, daily actions.Such a leaf should always be in front of your eyes.Photos people can accommodate perfect body proportions on the refrigerator.Such events will be helped to deal with laziness.
Kalia Calculation
This is the basis of many diets.Calories are needed because all products have different energy values.If you want to lose 5 kg per month, daily calorie consumption should not be more than 1,600 units.
When calculating calories, do not injure your body, plant it on a difficult diet.The calculation method includes a reasonable approach without stress and serious restrictions.You can eat your favorite utensils.The only thing you need to fit into the box of corridor calories.
What products do you do to do?
Protein is the main element of any diet.Studies have shown: allows you to maintain a feeling of satiety longer, consume less food, speed up metabolic processes in the body.
There is only a skinny protein.It is located in sea fruits, eggs, low pork, legumes, poor-wrong dairy products.
Vegetables and fruits are ideal if you choose to lose extra pounds at home.They contain a minimum number of calories, a lot of fiber, vitamins.They fill the stomach perfectly, the body satellite.Each time, half of food meals should be assigned for such products.You can eat 1-2 servings for each meal.
It is better to choose all the grain products instead of being processed.They contain more fibers, proteins and other nutrients.However, in the process of heat treatment, most useful components disappear.It is therefore necessary to minimize grain consumption.Numerous studies have shown that the low-brain diet with cereal constraints are more efficient.
Soups can be prepared on any broth.Adding greenery will allow you to cancel your appetite faster.Which dishes can be eaten with weight loss?Breakfast can be different.It is allowed to eat a weak -fat cottage, egg, a little cheese or oatmeal.The porridge can be seasoned with a small amount of dried fruit.You can drink a glass of milk or green tea.Try not adding a drink sugar.
A few hours after breakfast comes to another meal.At this point, it is optimal to use apples, dried fruits, berries or buckets.In addition, you should drink a glass of grapefruit juice every day.
Lunch can consist of a light vegetable soup or soup with chicken breast and herbs.Be sure to eat salads, because they are a source of vitamin.Make them out of cabbage, cucumbers and other green vegetables.As a refueling, use a low-tailed yogurt or a small amount of olive oil.
For the afternoon snack, roasted apples, several medium flies, and the sauce is a clean apple.The afternoon snack should be perceived as a mandatory snack that allows you to meet the feeling of hunger properly.
The dinner options are diverse.You can cook with little -phanted meat, cooked chicken fillets, roasted vegetables, cheese.You can use mineral water or juice as a drink.
Delicious recipe for food dishes
It will be easier to stand on a diet if you diversify a diet with interesting dishes.Try cooking a celery soup.Not only does it optimize metabolic processes, but also help in cleaning the body toxins.To prepare it, you will need celery, onions, cabbage, tomato, green sweet pepper, salt, pepper.Wash and cut vegetables.Dip 3 liters of water, boil 10 minutes.Salt, if desired, add other spices.
Like a drink, you can cook oatmeal.To do this, take Oats, grind it.Pour into a large glass jar (with a volume of 3 liters), pour hot water.Add kefir, sour cream, slice of bread, mix well.Close with a lid, put a warm and dark place for thinning 2 days.Boil the filtered liquid.The resulting wants to eat 20 minutes before eating.
You can make a sunny salad.Grinds Beijing cabbage and pineapple.Add a corn.In a separate plate, mix garlic and yogurt.Add to salad.At the top, pour all lemon juice.
What else does it take to lose 5 kg per month?
We will have to dedicate time and physical effort.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 on a treasure charge.Burning fat deposit occurs due to aerobic glycolysis.
The simplest kind of such load is a coward that works, swimming, cycling, jumping with a rocking pile.In any case, physical activity should begin with warm.
After all the recommendations, you can lose extra pounds.But to maintain the results, you should not forget about the feeling of measure in the diet, continue to adhere to fractional nutrition.You should completely leave fast food or half-finished products.In the first place, protein foods and dishes with complex carbohydrates, fibers should be remained.
Don't refuse breakfast, it should be thick.Before taking food, you can eat a small piece of pineapple, will lead to better protein assimilation.The perfect burns thick and grapefruit.If you think excess weight is associated with metabolic disorders, add a sweet green pepper on a diet.
After finishing the diet, continue to observe drinking mode.Water helps to remove slag, toxins, body salts, improves the digestion of food.
Post should not be allowed.It becomes a reason for reducing blood glucose.If you want to have beautiful muscles, sugar indicator should be stable, without sharp jumps.
First of all, organize your four meals during the day at about the same time and keep this rule strictly.It would be much easier if you immediately enter the support of loved ones or find allies among friends or work colleagues.It is necessary to live, and you need to eat properly.Breakfast is required, this is a golden rule.In your morning menu, instead of a sandwich with a butter and smoked sausage, include cereals, fruits, natural yogurt.Our body must wake up from sleep and make it.Lunch must 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: can be a hot soup table, herbal salads, boiled low -fat meat, and a few slices dark bitter chocolate, jams or marshes as a dessert.Dinner should be light.Let dinner serve as a few vegetables and a piece of fish or meat fried on the grill.Don't forget about the usual snacks between the main meals (fruit, dried fruit, nuts).Only and important condition - Don't overhey!
It is not worth lifting traditional tea drinks with colleagues, because it is not just a common drink or tea drink - this is a pleasant communication and exchange of the latest news.Don't take this pleasure, drink a natural coffee, preferably with milk or green tea without sugar.If there is not enough power to leave a piece of cake, eat it, remembering that the resulting additional calories will have to spend somehow: For example, walk to the house, left before a few stops.And in general, take more and more, do your morning exercises or at least a few physical exercises during the day for warm, it will significantly accelerate the implementation of the plan.
Eat more fresh vegetables of green and all kinds of useful "grasses", including wild-screeners - vitamin warehouse.Fruits and berries are also used and see, great pleasure.Once a week, arrange posts Posts: Potatoes, kefir, meat, dairy, vegetables, fruits ... As you can see, there will be many innovations in your life.But from the previous way of life and diet, they brought you to extra pounds, it means that it was wrong, and it should change it.
We all know that the condition for loss of weight is an important condition for creating a caloric deficit.To provide it, first, you need to eat less, and second, to burn energy with physical activity.For another reason, sport is required: If you don't lose weight, the skin can merge, and the body will become thin, but it will not become beautiful, because parallel to the ignition of fat we also need to bring muscles in the tone.The sport should bring not only used, but also a pleasure, so it is better to choose what you want.It's a great option to ride a bike for weight loss, which can give results without longer training in the gym, will enable you to spend more time in fresh air, enjoying the beauty of nature.Cycles use several bathrooms with suddenly and improve the operation of the respiratory and cardiovascular system that causes active fat ignition.After a month regular hours, you will notice the obvious results that will also be in reducing the amount of body and in the strengthening of the muscles.
How to lose weight with a bike?
In the driving process, the calf muscle and quadriceps thighs receive the highest load.At the same time, don't be afraid to bike pump huge legs - you have to train for it for a long time, and the cycling rods are cardio training intended for burning fat.However, at the same time they strengthen muscles, they withdraw them and provide their attractive elasticity.
In addition to these muscles, the buttock muscles participate in the pedalization process.And back, printing, hands and shoulders are involved in work that will keep the balance.So almost all muscle groups work during class, making them effective for weight loss.
If you go on a bike at a rate of 10-15 km / h, then your heart beat will increase to 150 beats per minute.Support for such a pulse for an hour, you can burn around 300 kg.The exact value will be determined by your weight and other functions.It is very important to control the pulse, especially during the first trips, choosing the optimal speed for themselves.Let no 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 weight loss: a run or bike.As for energy consumption, they are approximately equal in terms of efficiency.A kilometer of running burns around the same calories as three miles on the bike, despite the fact that another option will last less time.The advantage of the bike is also that it exhausts less than running.But in general, it is better to choose what you prefer, but you can alternate these types of activities.It is important to consider that it must not all be able to make a weight loss cycling.Among contraindications, severe joint diseases and spines are different.Cycling sports is also possible for heart and vessel diseases, but everything is an individual.In some cases, if such problems have such problems, moderate cycling rods will only be useful, so it is recommended to advise with the expert.
You can choose another way - find a diet of loss speed and lower 10 kg in some 5-10 days, putting yourself in a strict frame and limits everything in everything.This path, perhaps fast, but dangerous.Weight losses that replaced health problems are useless to you."Fast" diets are effective, but you have to enter and get out of them, carefully preparing and studying a bunch of information.Therefore, let's turn your eyes on long diet, which gradually reduce our weight and give long and persistent results.There are many such diets.
Canadian diet
The day you have to drink 1.5 liters of clean water (this norm includes green tea and juice diluted with water, but the coffee is turned off) so that the body does not experience the lack of water and does not hold it in the body.Three times a week, it is necessary to dedicate 20 minutes to physical exercises, it is with such a burden that protein does not disappear, but fat.It is recommended for dinner for 3-4 hours before bed, after nothing can be eaten or fruits, nor juices, nor the bread.Use this diet for three weeks.
Breakfast: coffee or tea, bread in rye or unsuspecting wheat, 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.Attached - cooked rice, macarons made of solid wheat, roast 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 (no potatoes and carrots), fish, or meat, green tea, gas without gas.During the day, use at least 1 tablespoon of olive oil (in salad dressing).
Chinese diet
You noticed that they were among the Chinese very rarely meet a complete person.Although, as Chinese say they say, they "eat everything that flies, except the aircraft and everything it swims, except money."The fact is that all products that use mainly vegetable or marine origin with a low calorie content.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 to rinse the intestines and promotes better digestion and absorbing nutrients.The main components of the Chinese diet: rice (Chinese panacea from everything and for all) and mineral water, maintaining a healthy state of the body and rejuvenated by it.
Monday
Breakfast: 150 g white salads from cabbage, 1 stack.Mineral water.
Dinner: 4 teaspoons.Cooked rice, 150 g fresh carrot salads, spicy with olive oil, 1 pile.Mineral water.
Dinner: 150 g of cooked fish, a slice of bread, a few leaves salads and, just imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g Fresh carrots spiced with plant oil, toast from black bread, 1 pile.Mineral water.
Dinner: 200 g Fresh herbal salads (cabbage, carrot, salad leaves, celery), slice of bread, 1 a bunch.Freshly squeezed apple juice.
Dinner: 100 g cooked rice, 4 salad leaves, ½ grapefruit, 1 pile.Mineral water.
Wednesday
Breakfast: 200 g of fresh fruit, 1 pile.Orange juice.
Dinner: 250 g of cooked asparagus, 150 g cabbage salads founded by lemon juice, slice of bread, 1 pile.Mineral water.
Dinner: 250 g fried mushrooms, small cooked potatoes, 1 stack.Mineral water.
Thursday
Breakfast: 1 a bunch.Apple juice, 1 orange, 1 apple, 1 toast black bread.
Dinner: 300 g of cooked asparagus with rice and basils, 1 apple, 1 slice of bread.1 a bunch.Mineral water.
Dinner: 2 cooked potatoes, 200 g of cooked fish, 1 slice of bread, 20 ml of rice vodka.
Friday
Breakfast: Small panel porridge from rice on water, 1 bunch.Mineral water.
Dinner: 200 g Sea cabbage salads and fresh white cabbage, a slice of bread or rice cake, 1 pile.Mineral water.
Dinner: 200 g of fresh cabbage, carrots and salads green, spicy with plant oil, 1 cake of rice flour, 1 pile.Mineral water.
Saturday
Breakfast: Small panel porridge from rice on water, 1 bunch.Apple juice.
Dinner: 200 g of cooked sea fish, 150 g Fruit salads, 1 bunch.Orange juice or mango juice.
Dinner: a piece of low fried meat, slice of bread.4 Sleeveless salads, sprinkled with lemon juice, 1 orange and again 20 ml of rice vodka.
Sunday
Breakfast: 250 g Fruit salads, 1 stack.Mineral water.
Dinner: 150 g cooked rice with pieces of fruit and 1 tablespoons.Honey, 1 bunch.Mineral water.
Dinner: 150 g of cooked sea fish, 200 g white and sea salads from cabbage, 1 cake of rice, 1 pile.Mineral water.
Scottish diet
For this diet, buy a bread that contains minced cereals, small cereals, as well as bran.Scottish diet prefer cereals from rough cereal, like buckwheat, pearl barley.Includes fruit recommended to eat together with peel.You can "sit" on such a diet for a long time, loss of pounds slowly and without harming the body.
Monday
Breakfast: A plate of porridge from oatmeal.
Dinner: Fresh cabbage salad, 150 g buckwheat porridge, 1 cup of apple juice.
Dinner: 3 cooked potatoes, 2 fresh tomatoes, 1 slice of black bread.
Tuesday
Breakfast: A small bracket plate (pour a teaspoon, pour a glass of hot water and let the stack), 1 a bunch.Orange juice.
Dinner: A small panel mash, fresh vegetable salad, 1 cup of mineral water.
Dinner: 200 g Fruit salads, 1 cup of orange juice.
Wednesday
Breakfast: a plate porridge oatmeal with 1 tablespoons of honey, 1 cup of low milk.
Dinner: 200 g cooked fish, 2 cooked potatoes, 1 grapefruit.
Dinner: 150 g Bucky porridge, 1 slice of black bread, 1 apple, several leaves salads, 1 pile.Apple juice.
Thursday
Breakfast: Soft egg, slice black bread grain, 1 pile.Milk.
Dinner: 250 g of vegetable cassels, 1 bunch.Tomato juice.
Dinner: a plate wheat porridge with a dam, a black bread slice, 1 apple, ½ grapefruit.
Friday
Breakfast: A plate of oatmeal with grated apple, pieces of fruit and forest nuts, 1 a bunch.Apple juice.
Dinner: 150 g buckwheat porridge, slice of black bread, 150 g of fresh vegetable salads, 1 pile.Strong tea.
Dinner: A small piece of skinny chopping, a slice of bread with a cabling, 100 g finely chopped salad leaves with lemon juice, 1 a bunch.Orange juice.
Saturday
Breakfast: a plate buckwheat porridge on the water, 1 pile.Milk.
Dinner: 150 g mashed potatoes, black bread slice, several salad leaves.
Dinner: 200 g of boiled fish, 150 g Vegetable salads with vegetable oil, 1 pile.Grape juice.
Sunday
Breakfast: A plate wheat porridge with dam, slice of bread with bathroom, 1 a bunch.Grape juice.
Dinner: 200 g of cooked or stewed cabbage, a slice of black bread, a glass of apple juice.
Dinner: Small skinny attack or a boilet, 150 g herbal salads spicy lemon juice, 1 cup grapes or apple juice.
A kilogram loss diet on 10 kg, designed in a month.
Everything is very easy to repeat me 3 days during the month.
First day
1. Breakfast: 1 banana, 2 tbsp.Wedded oatmeal, 1 cup with low kefir.
2. Breakfast: 1 orange or apple.
Dinner: 2 teaspoons.Pasta liver, 150 g Salads of any vegetable, 2 slices of a sparkling bread, 1 pile.Low language milk.
Afternoon snack: apple or pear.
1. Dinner: 50 g cooked rice, 100 g of cooked or steam fish, 100 g of cooked vegetables.
2. Dinner: 1 cup of low yogurt.
Day off
1. Breakfast: 3 teaspoons.Mureli, 1 banana, 1 cup of low milk.
2. Breakfast: 1 apple or pear.
Dinner: 100 g of chicken or veal, 2 slices of the entire grain bread, 150 g herbal salads.
Afternoon snack: orange or grapefruit.
1. Dinner: 1 small baked potatoes, 150 g Vegetable salads.
2. Dinner: A glass of low kefir.
Third day
1. Breakfast: 3 teaspoons.Mureli, 1 cup of low milk.
2. Breakfast: apple or pear.
Dinner: 100 g of cooked beans, 150 g fresh herbal salads, 1 cup weak -fat kefir.
Afternoon snack: 1 cup of low yogurt.
1. Dinner: 1 baked potatoes, 2 slices of black bread, 100 g of beef or chicken meat.
2. Dinner: 1 cup with low kefir.
Take advantage of the proposed diet, you will not have to go crazy with hunger, which act as a victim that beauty requires.The menu every day is at least a little, but differs from the previous menu, which makes the weight loss process 10 kg with interesting occupations.