"I would like you to take and become happy" is the dear dream of every woman.And what is this female happiness is?Certainly everyone has their own, for the completeness that we always miss something.It is sufficient for happiness to change the hairstyle or buy new shoes, the other - to reach 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 advice from them.So we turn to the Internet, where suggestions and recommendations are hundreds of times more.The sites are full of various diets: fast and slow, rigid and not much, which show the "professionals" and the "minors" of each of them and warn on all types of difficulties, which not everyone can overcome.
But nobody says it will be easy, you have to go to your dream, overcome obstacles, sacrifice something, if this is a real dream and not a fleeting morning whim.Sit on a welcoming chair with a cup of coffee and a box of desserts, while dreaming how to lose 10 kg - agrees, a situation similar to a scene of the Assurro theater.First of all, you have to get up from your favorite chair, remember all your fleeing snacks, daily tea drinking with "delicious" with colleagues at work, as well as a series of products consumed every day, your promises are not harmful chips and hot dogs ... try to launch 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 negatively affect their health: a rigorous diet is always associated with the intensive elimination of the liquid from the body, loss of trace elements.In response to a rigorous limitation, the body is reconstructed, slowing down the metabolism.
When a person leaves the diet, the body with even more effort begins to accumulate fatty 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 regulated.
A balanced diet is needed, in which proteins, fats and carbohydrates are in the optimal relationship.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 containing simple carbohydrates.
Make sure you drink at least 1.5 liters per day.This will remove toxins and toxins from the body, will prevent the excretion of trace elements and nutrients and accelerate the metabolism.
All fatty foods are a taboo during weight fall, 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 should not be descended below 130 g.A significant reduction 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 quantity of fat, carbohydrates and proteins, observe a program to eat.You can't waste time on a diet, but you will have to adjust the food.To do this, you have to make a snack.Correcting light snacks that uses fruit, 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 will cook, who allows you to buy the necessary products in advance.Those who cannot abandon desserts should be consumed until 12 in the afternoon.Try finding products that could be replaced painless by your favorite dish.You have to slowly, with careful chewing of food.Some experts recommend using a teaspoon or Chinese food sticks.
Make sure to motivate yourself.It is necessary to set up a clear goal that is recorded on paper.It should be written in a positive way.Under it it is necessary to designate specific passages, daily actions.Such a leaf should always be in front of the eyes.You can place photos of people with proportions for the perfect body on the refrigerator.These 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 consumption of daily calories should not be more than 1,600 units.
When calculating the calories, do not hurt the body, crying with 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 insert in the structure of the caloric corridor.
Which products do a diet from?
The protein is the main element of any diet.Studies have shown: it allows you to keep 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 pig, legumes, dairy products -low fat -to -contend.
Vegetables and fruit are ideal if you decide to lose extra pounds at home.They contain a minimum number of calories, many fiber, vitamins.Fill the stomach perfectly, saturate the body.Each time, half of the meal with food should be assigned for these products.You can eat 1-2 portions for each meal.
It is better to choose full cereal products instead of elaborating.They contain more fibers, proteins and other nutrients.However, in the thermal treatment process, the most useful components disappear.Therefore, it is necessary to minimize wheat consumption.Numerous studies have shown that low carbohydrate diets with wheat limitation are more effective.
Soups can be prepared on any broth.The addition of vegetables will allow you to extinguish the appetite faster.Which dishes can be eaten with weight loss?Breakfast can be varied.It is allowed to eat cottage with low fat, eggs, a little cheese or oatmeal.Porridge can be seasoned with a small amount of dried fruit.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 the moment, it is optimal to use apple, dried fruit, berries or buckwheat.Also, every day you should drink a glass of grapefruit juice.
Lunch can consist of light vegetable soup or broth with chicken breast and herbs.Make sure to eat salads, as they are a source of vitamins.Fal them in cabbage, cucumbers 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 privileges and a pure apple sauce are suitable.The afternoon snack should be perceived as a mandatory snack that allows you to adequately satisfy the feeling of hunger.
The options for dinner are different.You can cook low -fat meat, boiled chicken fillets, baked vegetables, cheese.As a drink, you can use mineral water or juice.
Delicious recipes of dietary dishes
It will be easier to resist a diet if the diet is diversified with interesting dishes.Try cooking the celery soup.Not only does it optimize metabolic processes, but also help to clean the body of toxins.To prepare it, you will need celery, onions, cabbage, tomatoes, sweet green pepper, salt, pepper.Wash and cut the vegetables.Immerse 3 liters of water, boil for 10 minutes.Salt, if desired, add other seasonings.
As a drink, you can cook the oatmeal jelly.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, 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 gelatin is consumed 20 minutes before meals.
You can prepare the sunny salad.Grinds the chiotine cabbage and pineapple.Add corn.In a separate dish, mix the garlic and yogurt.Add to salad.At the top, pour all the lemon juice.
What else is it necessary to lose 5 kg per month?
We will have to dedicate 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 formation.It is based on a high degree of intensity to a slight load.The combustion of fat deposits occurs due to aerobic glycolysis.
The simplest type of this load is a cowardly race, swimming, cycling, jumping with a rocking rod.In any case, physical activity should start with a heat.
Following all the advice, you can lose extra kilos.But to maintain the result, you should not forget the sense of measure in nutrition, continue to adhere to fractional nutrition.You should completely abandon fast food or semifinated products.First of all, protein foods and plates with complex carbohydrates, fiber, should remain.
Do not refuse breakfast, it should be dense.Before taking food, you can eat a small piece of pineapple, it will lead to the best assimilation of the protein.It burns perfectly fat and grapefruit.If you think the excess weight is associated with metabolic disorders, add sweet green pepper to the diet.
After the end of the diet, it continues to observe the method of consumption.Water helps to remove waste, toxins, salt from the body, improves the digestion of food.
Fasting should not be allowed.This becomes the reason for a decrease in blood sugar.If you want to have a beautiful muscle, the sugar indicator should be stable, without acute jumps.
First of all, organize your four -stroke meals during the day at the same time at the same time and rigorously adhere to this rule.It will be much easier if the support of loved ones will immediately enroll or find allies between friends or work colleagues.It is necessary to live and you have 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 the cereals, the fruit, the natural yogurt.Our body must wake up from sleep and make it work.Not even lunch should miss, no matter how much the day results.What consists of your lunch, it is advisable to think in advance: it can be a plate of hot soup, vegetable salad, low -fat meat and some slices of bitter dark chocolate, jam or marshmallow as a dessert.Dinner should be light.Let dinner serve as a couple of vegetables and a piece of fish or grilled fried meat.Do not forget the usual snacks among the main meals (fruit, dried fruit, walnuts).The only and important condition - Don't eat too much!
It is not worth raising traditional drinks with colleagues, because it is not just a joint drink 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 cake, eat it, remembering that the extra calories will have to be spent in some way: for example, walking home, having started before several stops.And in general, move more and more, do morning exercises or at least some physical exercises during the day for warm, this will significantly accelerate the implementation of the plan.
Eat more fresh green vegetables and all types of "grass" profits, including wild horrors - a warehouse of vitamins.Fruits and berries are also beneficial and, see, great pleasure.Once a week, organize 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 has brought you to extra kilograms, it means that it was wrong and must be changed.
We all know that an important condition for weight loss is the creation of a calorie deficit.To provide it, it is necessary, first of all, to eat less and, secondly, to burn energy with physical activity.For another reason, sport is necessary: if you lose weight without it, the skin can lower and the body will become thin, but it will not become beautiful, because in parallel with burning fat we must also make toning the muscles.Sport should bring not only benefits, but also pleasure, so it is better to choose what you like.An excellent option is to ride a bicycle for weight loss, which cannot give results not worse than the long training in the gym rooms, moreover, will allow you to spend more time in the fresh air, enjoying the beauty of nature.The cycles use several bathroom groups at the same time and improve the functioning of the respiratory and cardiovascular system, which causes the active combustion of fats.After a month of regular lessons, you will notice evident results, which will be both to reduce the volumes of the body and in strengthening the muscles.
How to lose weight with a bicycle?
In the driving process, the calf muscle and the thigh quadriceps receive the largest load.At the same time, don't be afraid that the bicycle pumps huge legs - for this it is necessary to train with the stairs for a long time and the bicycle rods are a cardio workout aimed at burning fats.However, at the same time they strengthen the muscles, they pull them up and ensure their attractive elasticity.
In addition to these muscles, the buttocks of the buttocks take part in the pedaling process.And the back, printing, hands and shoulders are included in the work to maintain balance.Therefore, almost all muscle groups work during classes, which makes them effective for weight loss.
If you go by bicycle at a speed of 10-15 km/h, the heart rate will increase to 150 beats per minute.By supporting such a impulse 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 check the impulse, especially during its first trips, choosing the optimal speed for yourself.Let it do not exceed 180 beats per minute, because otherwise you can damage your health.Choosing a way to lose weight, many cannot decide what is best to lose weight: run or a bicycle.As for energy consumption, they are approximately equal in terms of effectiveness.A kilometer of running burns about the same caloric of three kilometers by bicycle, despite the fact that the second option will take less time.The advantage of the bicycle is also that it runs out less than running.But in general, it is better to choose what you like most, but you can alternate these types of activities.It is important to consider that not everyone is authorized to ski for weight loss.Among contraindications, serious diseases of the joints and spine are distinguished.A bicycle sport is also possible for heart and ship diseases, but everything is individual.In some cases, if these problems have such problems, moderate bicycles bars will be useful only, so it is recommended to consult a specialist.
You can choose another way to find a quick weight loss diet and drop 10 kg in about 5-10 days, putting yourself in a rigorous picture and limiting everything in everything.This path, perhaps fast, but dangerous.The weight losses that have replaced health problems are useless for you.The "fast" diets are effective, but you have to enter and get out of it, preparing carefully and having studied a lot of information.Therefore, we address long diets, which gradually reduce weight and give long and persistent results.There are many of these diets.
Canadian diet
A day when you have to drink 1.5 liters of pure water (this rule includes green tea and juice diluted with water, but the coffee is excluded) so that the body does not have a deficiency of water and does not keep it in the body.Three times a week, it is necessary to dedicate 20 minutes to physical exercises, it is with a load that the protein does not disappear, but fat.It is recommended to have dinner 3-4 hours before bedtime, after nothing can be eaten by fruits, nor juices, nor contours, nor bread.Use this diet for three weeks.
Breakfast: coffee or tea, rye or rye bread, cottage, cheese or 2 eggs.
Lunch(11 hours): 2 of any fruit (except the melon and the banana).
Dinner: lean meat (chicken breast, veal, lamb) or fish.On the outline - boiled rice, macaron 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, he uses at least 1 tablespoon of olive oil (in a salad dressing).
Chinese diet
You have noticed that among the Chinese you are very rarely encountered by a complete person.Although, as the Chinese themselves say, "they eat everything that flies, except the plane and everything that swims, except for the steamships".The fact is that all the products they use are mainly of vegetable or marine origin with low calorie content.The diet is designed for 2-3 months.Three times a week (Monday, Wednesday and Friday), immediately after waking up, drinking 2 cups of hot water.This helps rinse the intestine 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 pile.mineral water.
Dinner: 4 tablespoons.Boiled rice, 150 g of fresh carrot salad, seasoned with olive oil, 1 pile.mineral water.
Dinner: 150 g of boiled fish, a slice of bread, different salad leaves and, just imagine, 20 ml of rice vodka.
Tuesday
Breakfast: 150 g of fresh carrots seasoned with vegetable oil, toast based on black bread, 1 battery.mineral water.
Dinner: 200 g of fresh vegetable salad (cabbage, carrots, salad leaves, celery), a slice of bread, 1 pile.freshly squeezed apple juice.
Dinner: 100 g of boiled rice, 4 salad leaves, ½ grapefruit, 1 pile.mineral water.
Wednesday
Breakfast: 200 g of fresh fruits, 1 stack.Orange juice.
Dinner: 250 g of boiled asparagus, 150 g of hidden cabbage salad with lemon juice, a slice of bread, 1 pile.mineral water.
Dinner: 250 g of fried mushrooms, a small boiled potato, 1 pile.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 boiled fish, 1 slice of bread, 20 ml of rice vodka.
Friday
Breakfast: a small plate of rice porridge on the water, 1 pile.mineral water.
Dinner: 200 g of salad made of marine cabbage and fresh white cabbage, a slice of bread or a cake made of rice flour, 1 pile.mineral water.
Dinner: 200 g of fresh cabbage, carrots and green salad, season with vegetable oil, 1 cake made of rice flour, 1 pile.mineral water.
Saturday
Breakfast: a small plate of rice porridge on the water, 1 pile.apple juice.
Dinner: 200 g of boiled seafish, 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 salad flyers, sprinkled with lemon juice, 1 orange and 20 ml of rice vodka again.
Sunday
Breakfast: 250 g of fruit salad, 1 pile.mineral water.
Dinner: 150 g of boiled rice with pieces of fruit and 1 tablespoon.Honey, 1 stack.mineral water.
Dinner: 150 g of boiled seafish, 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 cereals, small cereals and bran.The Scottish diet prefers cereals from coarse cereals, such as buckwheat, pearl barley.It includes fruit that advised to eat with the peel.You can "sit" with such a diet for some time, losing kilograms slowly and without damaging the body.
Monday
Breakfast: A plate of porridge from oat flour.
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 spoonful of bran, pour a glass of hot water and leave it alone), 1 pile.Orange juice.
Dinner: a small plate of mile 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 porridge of 1 teaspoon of honey, 1 cup of milk with low fat.
Dinner: 200 g of boiled fish, 2 boiled potatoes, 1 grapefruit.
Dinner: 150 g of buckwheat porridge, 1 slice of black bread, 1 apple, different salad leaves, 1 pile.apple juice.
Thursday
Breakfast: soft egg, slice of black wheat bread, 1 pile.milk.
Dinner: 250 g of plant saucepan, 1 stack.tomato juice.
Dinner: a plate of grain 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 walnuts of the forest, 1 pile.apple juice.
Dinner: 150 g of buckwheat porridge, a slice of black bread, 150 g of fresh vegetables salad, 1 pile.Strong tea.
Dinner: a small piece of lean turkey, a slice of bread with cache, 100 g of finely chopped salad leaves with lemon juice, 1 pile.Orange juice.
Saturday
Breakfast: a plate of buckwheat porridge on the water, 1 pile.milk.
Dinner: 150 g of mashed potatoes, a slice of black bread, different salad leaves.
Dinner: 200 g of boiled fish, 150 g of vegetable vegetable salad with vegetable oil, 1 pile.grape juice.
Sunday
Breakfast: A plate of grain porridge with bran, a slice of bread with verawayesse, 1 pile.grape juice.
Dinner: 200 g of boiled or stewed cabbage, a slice of black bread, a glass of apple juice.
Dinner: a small lean or colaio chop, 150 g of vegetable salad seasoned with lemon juice, 1 cup of grapes or apple juice.
Diet for weight loss at 10 kg, designed for a month.
Everything is very simple the menu for 3 days during the month.
The first day
1st breakfast: 1 banana, 2 tablespoons.Married oatmeal, 1 cup of low fat kefir.
2nd breakfast: 1 orange or apple.
Dinner: 2 tablespoons.Liver paste, 150 g of salad of any vegetables, 2 slices of rye bread, 1 pile.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 tablespoons.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 wholemeal 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 tablespoons.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 kefir with low fat.
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, act as a victim that beauty requires.Every day menu is at least a little, but differs from the previous menu, which makes the weight loss process of 10 kg with an interesting employment.