I wish you to get and become happy is the cherished dream of every woman.And what is it, this is female happiness?Surely each person has its own, because of the complete that we always lack something a bit.It is enough to change the hairstyle or buy new shoes, another - to achieve a career height, the third is required to lose 10 kg.First of all, we all use the help of friends and get dozens of conflict advice from them.After that, we switch to the Internet, where the tips and recommendations were hundreds of times higher.Websites have a full range of different diets - fast and slow, rigid and not, showing the advantages of Muslims and the terms of each of them and warning about all kinds of difficulties, something that not everyone can overcome.
But no one says it will be easy, you need to go to your dream, overcome obstacles, to sacrifice something, if this is a real dream, and not a fleeting morning.Sitting on 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 in the theater of The absurd.First of all, you need to stand up from your favorite chair, remember all your snacks on the way, drink tea daily with colleagues with colleagues at work, as well as a set of products consumed every day, your promises are not harmful and hot dogs ... try to make a new strategic action plan for the future and start first step.
Recommendations of doctors and nutrition experts
Many people dream of losing weight quickly, but this approach can adversely affect their health - a strict diet that is always related to the removal of liquids in the body, losing trace elements.To cope with a strict restriction, the body is rebuilt, slowing down the metabolism.
When a person leaves a diet, the body even more efforts to start accumulating fat.Therefore, there is a high probability of body weight.Nutrition experts say: The main rule for weight loss - energy consumption must be greater than its consumption.For this, food habits are adjusted.
A balanced diet is necessary, in which protein, fat and carbohydrates are in the optimal ratio.It is necessary to limit the addition of salt to dishes, refuse fried foods and dishes that irritate the gastrointestinal tract, reduce the number of products containing simple carbohydrates.
Be sure to drink at least 1.5 liters a day.This will eliminate toxins and toxins from the body, prevent the excretion of factors and nutrients monitoring, and accelerate metabolism.
Any fat food is a taboo while reducing weight, but you can use vegetable oil in small amounts.Powder products should be abandoned.The emphasis should be cereals, vegetables and seafood.They are a complex carbohydrate source.
Nutrition experts recommend reducing carbohydrates consumed, but one should not decrease below 130 g.A significant reduction in their quantity negatively affects the absorption of minerals.
Can I lose weight without a special diet?
A series of diets are presented on the Internet.But not everyone has the opportunity to calculate the amount of fat, carbohydrates and protein, observe the dining schedule.You cannot waste time for a diet, but you will have to adjust your food.To do this, you must have a snack.Food exactly using natural fruits, vegetables or juices can improve metabolism, contributing to weight loss.Highlight the menu for a week or month.This will avoid adding calories in the diet.A person knows exactly what he will cook, allowing you to buy the necessary products in advance.People who cannot give up sweets should be consumed until 12 pm.Try to find products that can be replaced without pain with your favorite food.You need to slowly, with food carefully chewing.Some experts recommend using a teaspoon or Chinese food sticks.
Be sure to motivate yourself.It is necessary to set a clear goal recorded on paper.It should be written in a positive way.According to it, you need to specify specific steps, daily action.Such a leaf must always be in front of the eyes.You can place images of people with perfect body ratio on the refrigerator.Such events will help deal with laziness.
CALLIA CALCULATION
This is the basis of many diets.Calories are necessary, because all products have different energy value.If you want to lose 5 kg per month, the daily calorie consumption will not exceed 1,600 units.
When calculating calories, you do not hurt your body, plant it in a difficult diet.The calculation method is related to a reasonable approach without stress and serious limit.You can eat your favorite food.The only thing you need to match the frame of the calories.
Products to follow the diet from?
Protein is the main element of any diet.Studies have shown: It allows you to maintain a feeling of fullness longer, consume less food, speed up metabolic processes in the body.
Only lean protein.It is contained in seafood, eggs, low pork, beans, low dairy products.
Vegetables and fruits are ideal if you decide to reduce the pound at home.They contain a minimum number of calories, lots of fiber, vitamins.They completely fill the stomach, saturated the body.Each time, half a meal with food should be allocated to those products.You can eat 1-2 parts for each meal.
It is better to choose whole grain products instead of processing.They are high in fiber, protein and other nutrients.However, during heat treatment, most useful ingredients disappear.Therefore, it is necessary to minimize seed consumption.Many studies have shown that low diets with grain limits are more effective.
Soup can be prepared on any broth.Adding green vegetables will allow you to extinguish your appetite faster.Which dishes can be eaten when losing weight?Breakfast can be diverse.It is allowed to eat low paintings, eggs, a little cheese or oatmeal.Porridge can be marinated with a small amount of dried fruit.You can drink a glass of milk or green tea.Try not to add sugar to the drink.
A few hours after breakfast, a second meal happened.At this time, the use of apples, dried fruits, berries or buckwheat is optimal.In addition, every day you should drink a glass of grapefruit juice.
Lunch may include light vegetable soup or broth with chicken breast and herbs.Be sure to eat salads, because they are a source of vitamins.Make them from cabbage, cucumbers and other green vegetables.As a refueling substance, using low yogurt or a small amount of olive oil.
For a afternoon snack, grilled apples, some average priles and pure sauce are appropriate.In the afternoon, snacks should be considered a mild dish that allows you to satisfy the feeling of hunger.
The dinner options are very diverse.You can cook less meat, boiled chicken, grilled vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious recipes
It will be easier to keep the diet if you diversify your diet with interesting dishes.Try cooking celery soup.It not only optimizes metabolic processes, but also helps clean the body of the toxin.To prepare it, you will celebrate the west, onions, cabbage, tomatoes, sweet and green pepper, salt, pepper.Wash and cut vegetables.Dip 3 liters of water, boil for 10 minutes.Salt, if desired, add other spices.
As a drink, you can cook oatmeal oil.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, placed in a warm and dark place to thin for 2 days.Boil liquid filtered.The results of the results are eaten 20 minutes before meals.
You can make sunny salads.Crushing Beijing cabbage and pineapple.Add corn.In a separate plate, mix garlic and yogurt.Add salad.On the head, pour all lemon juice.
What else is necessary to lose 5 kg per month?
We will have to spend time and physical effort.The exercise should be daily, time - no more than two hours a day.Good results can be obtained by cardiovascular training.It is based on a high level of high intensity at a light load.The burning of fat caused by aerobic Glycolysis.
The simplest type of load is a cowardly run, swimming, cycling, jumping with a seesaw stick.In all cases, physical activity should start with a warmth.
According to all recommendations, you can reduce the pound.But to maintain the results, you should not forget the measurement consciousness in nutrition, continue to comply with fractional nutrition.You should completely give up fast food or complete products.The first place should still be protein food and complex carbohydrates.
Do not refuse breakfast, it should be dense.Before using food, you can eat a small pineapple piece, it will lead to better assimilation of the protein.It burns perfect fat and grapefruit.If you think the excess weight is related to metabolic disorders, add sweet green pepper to your diet.
After the end of the diet, continue to observe the drink.Water helps to remove slag, toxins, salt from the body, improve food digestion.
Do not allow fasting.This becomes a reason to reduce blood sugar.If you want to have a beautiful muscle, the indicator will be stable, without a sharp dance.
First, organize your four -hour meals during the day at the same time and strictly follow this rule.It will be much easier if you immediately enlist the support of loved ones or find allies between friends or colleagues to work.It is necessary to live, and you need to eat correctly.Breakfast is necessary, this is a golden rule.In your morning menu, instead of sandwiches with avocado and smoked sausages, cereals, fruits, natural yogurt.Our bodies have to wake up after sleep and make it work.Lunch should not be missing, regardless of the date.What will include your lunch, should think in advance: it can be a hot plate of soup, vegetable salad, little boiled meat, and a few slices of bitter chocolate, marmalade or marshmallows as a dessert.Dinner should be light.Let dinner serve as some vegetables and a piece of fish or fried meat on the grill.Do not forget the usual snack between the main meals (fruits, dried fruits, nuts).The only and important condition - don't eat too much!
It is not worth lifting traditional tea drinks with colleagues, because it is not just a coffee or tea drink - this is a pleasant communication and exchanging the latest news.Do not deprive this joy, drink natural coffee, preferably with milk, or green tea without sugar.If there is not enough will to give up a piece of cake, eat it, remember that the result is that the amount of calories will have to be used in some way: for example, walking to the house, leaving a few stops.And in general, moving more and more, doing morning exercises or at least a few physical exercises of the day to warm, this will significantly accelerate the implementation of the plan.
Eat more green vegetables and all useful grass, including wildlife - a vitamin store.Fruits and berries are also benefits and, you see, great joy.Once a week, arrange fasting days: potatoes, kefir, meat, milk, vegetables, fruits ... as you can see, there will be many innovations in your life.But because the previous way of life and nutrition has led you to an extra kilogram, which means it is wrong, and it needs to be changed.
We all know that an important condition for weight loss is to create calories.To provide it, you need, first, eat less, and second, to burn energy with physical activity.For another reason, sports are necessary: If you lose weight without it, the skin may sag and the body will become thin, but will not become beautiful, because in parallel with burning fat, we also need to carry muscles.Sports not only benefit, but also fun, so it is better to choose what you like.A great option is to ride a bicycle to lose weight, which can bring bad results than long -term training in gyms, moreover, it will allow you to spend more time in the fresh air, enjoying the beauty of nature.The cycle of using a number of bathroom groups at the same time and enhances the operation of the respiratory system and the cardiovascular system, causing active fat burning.After a month of regular classes, you will notice clear results, will be a reduction in body mass and muscle enhancement.
How to lose weight with a bicycle?
During the driving process, the calf muscles and the quad -head muscles of the thigh received the largest load.At the same time, do not be afraid that the bike pumped onto the large legs - because this you need to train with scales for a long time, and the bicycle bar is training cardiovascular training for the purpose of burning fat.However, at the same time they enhance muscles, pull them up and ensure their attractive elasticity.
In addition to these muscles, the buttocks of the butt are involved in the pedal process.And the back, the press, hands and shoulders are included in work to keep balance.Therefore, almost all muscle groups work in classrooms, which makes them effective to lose weight.
If you ride a bike at 10-15 km/h, the heart rate will increase to 150 beats per minute.Support such an pulse in 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 in 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 to lose weight, many people cannot decide anything better for weight loss: Running or bicycle.Regarding energy consumption, they are approximately equal in efficiency.A kilometer of burns with the same calories with three kilometers on a bicycle, although the fact that the second option will take less time.The advantage of bicycles is that it is less exhausted than running.But in general, it is better to choose what you like, but you can alternate these types of activities.It is important to consider that not everyone is allowed to ride a bicycle to lose weight.Among the contraindications, the severe diseases of joints and spine are distinguished.A bicycle sport can also be for heart and blood vessels, but everything is personal.In some cases, if such problems have such problems, moderate bicycle bars will only be helpful, so it is advisable to consult an expert.
You can choose another way in a quick weight loss diet and a 10 kg down in about 5-10 days, put yourself in a strict framework and limit everything in everything.This path, maybe fast, but dangerous.Weight loss has replaced health problems for you.The diet is effective quickly, but you need to enter and get out of them, prepare carefully and study a series of information.Therefore, let's turn our eyes on a long diet, lose weight and give long -term and persistent results.There are so many diets.
Canada's diet
One day you need to drink 1.5 liters of pure water (this standard includes green tea and diluted juice with water, but the coffee is excluded) so that the body does not have water shortage and does not hold it in the body.Three times a week, need to spend 20 minutes for physical exercises, that is with a load that the protein does not disappear, but fat.Should have dinner 3-4 hours before going to bed, after nothing can eat-not fruit, nor juice, nor auxiliary dishes, nor bread.Use this diet for three weeks.
Breakfast: Coffee or tea, black barley or black barley, cheese, cheese or 2 eggs.
Lunch(11 hours): 2 of any fruit (except for melon and bananas).
Dinner: Lean meat (chicken breast, veal, lamb) or fish.On the side dish - Boiled rice, Macarons made from snake rice, baked potatoes, salads.And all this without bread.Lunch can be divided into 2 doses.
Afternoon snack: Sugar 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 tbsp of olive oil (in a salad).
Chinese diet
You find that among the Chinese, you rarely meet a complete person.Although, as the Chinese themselves said, they "eat everything, except the aircraft and everything swims, except for steam ships."The fact is that all the products they use are mainly of vegetable or marine origin with low calories.The diet is designed for 2-3 months.Three times a week (on Monday, Wednesday and Friday), right after waking up, drinking 2 cups of hot water.This helps to clean the intestines and promote digestion and absorb nutrients better.The main ingredients of the Chinese diet: rice (Chinese medicine to treat Chinese diseases from everything and for everything) and mineral water, maintain a healthy state of the body and rejuvenate it.
Monday
Breakfast: 150 g of white cabbage salad, 1 stack.Mineral water.
Dinner: 4 tablespoons.Cooked rice, 150 g of fresh carrot salad, olive oil, 1 stack.Mineral water.
Dinner: 150 g of boiled fish, a slice of bread, a few salad leaves and, just imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g of fresh carrots 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.New apple juice.
Dinner: 100 g of boiled rice, 4 leaves salad, grapefruit, 1 stack.Mineral water.
Wednesday
Breakfast: 200 g of fresh fruit, 1 stack.Orange juice.
Dinner: 250 g of boiled asparagus, 150 g of cabbage salad dipped in lemon juice, a slice of bread, 1 compartment.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 bread toast.
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 Vodka rice.
Friday
Breakfast: A small plate of porridge on the water, 1 stack.Mineral water.
Dinner: 200 g of salad made from sea cabbage and fresh cabbage, a slice of bread or bread made from rice flour, 1 compartment.Mineral water.
Dinner: 200 g of fresh cabbage, carrots and green salads, with vegetable oil, 1 cake made from rice flour, 1 stack.Mineral water.
Saturday
Breakfast: A small plate of 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 fried meat, a slice of bread.4 leaflets of salad, sprinkle with lemon juice, 1 orange and once again 20 ml of rice vodka.
Sunday
Breakfast: 250 g of fruit salad, 1 compartment.Mineral water.
Dinner: 150 g of boiled rice with fruit pieces and 1 tablespoon.I love, 1 stack.Mineral water.
Dinner: 150 g of boiled sea fish, 200 g of white cabbage and sea salad, 1 cake made from rice flour, 1 stack.Mineral water.
Scotland diet
For this diet, buy bread containing cereals, small cereals, as well as bran.Scotland diet prefers grains from raw cereals, such as buckwheat, pearl barley.It includes fruits recommended to eat with the skin.You can sit on such a diet for quite a long time, lose a kilogram of slowly and do not harm 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 the bran (pour a tablespoon, pour a glass of warm water and leave it), 1 stack.Orange juice.
Dinner: A small plate of millet porridge, a fresh vegetable salad, 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 teaspoon of honey, 1 cup of little milk.
Dinner: 200 g of boiled fish, 2 boiled potatoes, 1 grapefruit.
Dinner: 150 g buckwheat porridge, 1 slice of black bread, 1 apple, some salad leaves, 1 stack.Apple juice.
Thursday
Breakfast: soft eggs, slices of black seed bread, 1 stack.milk.
Dinner: 250 g of vegetables, 1 stack.Tomato juice.
Dinner: A plate of wheat porridge with bran, a slice of black bread, 1 apple, grapefruit.
Friday
Breakfast: A plate of oatmeal with crushed apples, fruit pieces and forest seeds, 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, a slice of wired bread, 100 g of chopped salad leaves with lemon juice, 1 stack.Orange juice.
Saturday
Breakfast: A plate of porridge on the water, 1 stack.milk.
Dinner: 150 g of mashed potatoes, a slice of black bread, a few salads.
Dinner: 200 g of boiled fish, 150 g of vegetable salad with vegetable oil, 1 stack.Grape juice.
Sunday
Breakfast: A dish of wheat porridge with bran, a slice of bread with carawayess, 1 stack.Grape juice.
Dinner: 200 g of boiled cabbage or stew, a slice of black bread, a glass of apple juice.
Dinner: A small piece of lean or cutlery, 150 g of vegetable salad is seasoned with lemon juice, 1 cup of grapes or apple juice.
Diet to lose weight at 10 kg, designed in a month.
Everything is very simple-and menu for 3 days throughout the month.
The first day
First breakfast: 1 banana, 2 tablespoons.Marriage oatmeal, 1 cup of low kefir.
Monday breakfast: 1 orange or apple.
Dinner: 2 tablespoons.Liver paste, 150 g salad of any vegetable, 2 slices of barley bread, 1 stack.Low milk.
Afternoon snack: A apple or a pear.
First Dinner: 50 g of boiled rice, 100 g of boiled fish or steam, 100 g of boiled vegetables.
Monday dinner: 1 cup of low yogurt.
Monday
First breakfast: 3 tablespoons.Mureli, 1 banana, 1 cup of little milk.
Monday 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.
First Dinner: 1 small baked potato, 150 g of vegetable salad.
Monday dinner: A low glass.
Tuesday
First breakfast: 3 tablespoons.Mureli, 1 glass of milk.
Monday breakfast: A apple or a pear.
Dinner: 100 g of boiled beans, 150 g of fresh vegetable salad, 1 cup of low kefir.
Afternoon snack: 1 cup of low yogurt.
First Dinner: 1 grilled potato, 2 slices of black bread, 100 g of beef or chicken.
Monday dinner: 1 bowl of low -bowl -fat.
Taking advantage of the proposed diet, you will not have to go crazy with hunger, acting as a victim that the beauty requires.The menu of every day is at least a bit, but unlike the previous menu, this makes the 10 kg weight loss process with an interesting career.