So you have decided to lose weight. As a natural person, you start by visiting a nutritionist and making sure that you have no hormonal problems and that there are no serious illnesses preventing you from starting the weight loss process. And now you are trying to understand: "Diet or exercise? "
Wrong question. Correct: "How many calories should I burn with my current eating habits? " or "How many should I consume to continue my lifestyle? ". When you count the calories you consume and determine how many you burn, you will most likely cringe. Do not give up. Read on.
You and I need to choose a diet that doesn't stress you out and physical activity that brings you pleasure. For those who are afraid of the word "sport": don't worry, nothing will make you an athlete while you are sitting on bread and water, we are not at Buchenwald.
Walk not work
Physical activity- it's ironing, and commuting to work on foot instead of shaking in a crowded minibus, and yoga, and dancing, and now cycling is fashionable at a leisurely pace. Find a list of physical activities and immediately cross out the activity that causes tremors. From the others, choose the one you like and create a short list.
Minimum daily physical activity that involves your entire body should last at least 30 minutes a day when you are just starting to lose weight. Then you will love it and you can easily set aside an hour for it. Do only what gives pleasure, or once gives pleasure, or, if you have completely launched yourself, causes a bit of disgust. In the gym, choose a group program for people with a minimum level of training: even if it was possible to plow you before, now the body is rebuilding and will thank you for the absence of shock therapy. Our goal is to familiarize the body with a new way of energy expenditure. Therefore, moving every day, the only exception is a cold with temperature.
Buy perfume, not muffins
Water with lemon
For those who have normal or low stomach acidity, it is a good idea to add lemon juice to the water at the rate of half a lemon per two liters of water. Those with high acidity can reduce the concentration or take half a lime, smaller and less acidic. Acid will help the stomach break down fat, and vitamin C will support the immune system.
There is no universal "quality" diet that gives good results without real suffering. More precisely, for each organism such a diet is different, and it is better to spend several weeks listening to the body and determining its reaction to different diets than going on the wrong diet and generally thwarting the whole grandiose plan of changing the size from 50 to 44.
Simply put, there are two types of eating habits, one of which is yours. The "male type" is sensitive to hunger, his mood drops sharply when blood sugar levels drop (before dinner or in the morning when there is no time for breakfast); limiting himself to food is flour to him, he loves meat and prefers a good steak to cake. The "lady type" is more resistant to dietary restrictions, eating salad five times a day without a problem, but can't get past a chocolate bar without tears.
A protein-vegetable diet is ideal for the former, where you can't limit yourself in portion sizes (you still can't eat a lot of boiled chicken without spices, like vegetables). The second is to transfer carbohydrates into the morning, make friends with sweeteners and use a new perfume every day (the goodness of alluring food lies in its aroma, so the gourmet body can be fooled). Neither that nor the other should immediately switch to a rigid "according to the book" diet. The recipe for long-term success is not blitzkrieg, but the gradual education of a different, better person who loves healthy food, whose physical activity is not flour, but a natural expression of the joy of existence.
…and have fun
Should we sit on the buckwheat?
Mono-diet is acceptable only in one case: if you overeat at a banquet to the point of nausea. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates the fat storage mechanism as a backup, so we don't have an "emergency diet", but a healthy diet with healthy foods.
You don't need willpower to lose weight. It is useful only at the initial stage: to form habits that will allow you to continue to lose weight without any effort at all. If you succeed, you will feel good and you will not want to go back to your past life yourself. Start with a ready-made list - when you get involved, adjust it yourself:
How to lose weight for the lazy
No time for gym and pool? It's hard to stick to a strict diet, but you want to lose weight? Do not give up! Losing weight for lazy is also possible. You just need to follow certain rules, adhere to an easy system of nutrition, devote time to "lazy" gymnastics. Then you can definitely lose weight without dieting, become slim without tiring exercise.
Fast way to lose weight for the lazy
Lazy weight loss will require minimal energy and time from you. You just need to come up with a set of rules, strict observance of which will quickly lead to the desired goal. Weak-willed people will never get what they want, so try with will and follow these principles:
- Control your weight. Daily weighing will help you track the weight loss process by grams, and the first positive results will inspire you to new "achievements".
- Sleep more. Experimentally, scientists have long proven that lack of sleep causes weight gain. A good night's rest will help you fight extra weight just as effectively as fitness.
- Eat slowly. The more thoroughly and longer you chew your food, the faster you will feel full. Enter the taste, enjoy not filling the stomach, but the process of eating.
- Go in for sports. Let it be just lazy morning practice. This will be enough to launch a "mechanism" to get rid of excess weight.
- Eat right. Avoid all fried foods, fatty and sweet foods. The gradual elimination of junk food will harmoniously lead you to a healthy diet that helps you lose weight.
- Drink more fluids. Water is a free way to heal and speed up metabolism. This is the main way to lose weight without extra effort, which forms the basis of a simple diet for weight loss.
What is the simplest but most effective diet?
This is a diet for the lazy, in which there are no food restrictions, but there is a need for an improved drinking regimen. What's the essence? Before eating (every meal! ) you need to drink a few glasses of clean water - bottled or mineral. Twenty minutes later, you can start eating. Such a lazy principle of losing weight has undeniable advantages:
- drinking water will dull hunger;
- a full stomach will not hold much food;
- Water will speed up the metabolic process.
Weight will start to become negative by reducing the amount eaten, speeding up metabolism, increasing your energy potential. You need to drink water even before regular snacking. They want to eat apples - the first two glasses of water. It is interesting to eat with a sandwich - we drink some of the fluids provided by the diet. Following the rules of drinking before eating will immediately give positive results. Drinking during meals and earlier than two hours after is also impossible. These are the rules of the lazy diet, which must also be followed.
Sample menus and recipes for lazy diets
From the diet it is necessary to exclude fried foods, fatty foods, sweets. The treat ban doesn't apply to sweet fruits and dried fruits, honey. The urge to eat a chocolate bar or cake is easily extinguished with a teaspoon of honey - the taste of honey will satisfy your need for a sweet treat. What would a sample diet and meal plan look like for the day if you started following a lazy diet? For example like this:
- In the morning. Water part. Milk porridge with dried fruits or cottage cheese.
- Dinner. Water, after 20 minutes - a bowl of soup, boiled vegetables, salad.
- afternoon tea. Portion of water, apples (oranges, bananas, grapefruit).
- Dinner. Water, after 20 minutes - boiled chicken, vegetable salad.
Light exercise for weight loss
Gymnastics for lazy people is good because the exercises do not require many approaches, and only take a little time to complete. At the same time, this complex is so effective that it helps not only lose weight, but also improve the figure. The only condition for the effectiveness of lazy training is to exercise at least three times a week. One set of exercises:
- Lazy abs workout. Lying in bed (you can as soon as you wake up! ), inhale deeply through the nose, slowly exhale through the mouth. After a long exhalation - three shorter ones, which will completely free the lungs. Then we pull the stomach as deep as possible, hold your breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up muscles, improve bowel function, "speed up" salt - walking lying down. We remain lying on our backs, we stretch our arms along the torso, we push the socks towards ourselves. We imitate the movement of walking. We did as much exercise as we could, until we were a little tired.
- Lazy gymnastics for legs and arms. Alternately, in random order, we perform rotations in the area of \u200b\u200bthe knee joints, ankles, elbows, hands. We did about fifteen rounds.
- Lazy gymnastics to increase blood flow. Lying on your back, place the roller under your neck. Raising our arms and legs up, we begin to shake them, as if we were repelling a balloon that has fallen on us.
- We form the press. From the same position, raise the closed legs up (the angle between them and the bed is 45 degrees). We started to slowly rotate our legs. First 30 seconds to the left, then to the right. We do 10 turns in each direction.
Hardware massage
Visiting massage is good because you don't need any effort. You just need to lie back on the massage therapist's couch. If you want to get the most out of it, then it is better to choose hardware massage over ordinary manual massage - it is he who is now the most effective and popular method.
For rapid weight loss, it is also necessary to observe the drinking regime, in this case the effect of lymphatic drainage is achieved. With its help, all excess fluid will leave the body, you will feel light, get rid of cellulite and become slimmer.
Correct water regime for massage:
- Do not eat or drink two hours before the massage. At the beginning of the procedure, all previous processes of water entering the body's cells will be completed.
- Two hours after the massage, it is also advisable to refrain from drinking and snacking. You will slow down the lipolysis process, e. g. expenditure of fat reserves, which are now actively taking place in the body.
Lazy diet for diabetes - menu for the week
Diabetes- one of the most common diseases in the modern world associated with a violation of carbohydrate metabolism.
Patients who have this disease, first of all, should be aware of the importance of proper nutrition and their own role in maintaining health.
The main disadvantage of being lazydietwith diabetes is that the taste changes greatly, because this diet includes the rejection of simple carbohydrates.
Main tasks of the patientdiabetes- prevent fluctuations in glucose inblood.
You can highlight the basic rules of the menu for diabetes:
- You should completely eliminate or significantly reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, confectionery, semolina and rice cereal;
- food for peoplediabetesshould include mainly complex carbohydrates: cereals, vegetables and fruits, berries and whole grain breads or with bran.
Its main task is to prevent a sharp decrease in the amount of glucose in the plasma.
The menu should have an even distribution of food in small portions. It is also important to take into account that throughout the diet there is a uniform distribution of the amount of carbohydrates, as this will help reduce the intake of pills, the necessary drugs, because inbloodthe amount of sugar will decrease.
By changing your diet, don't forget to measure the sugar content in your bodyblood, and thus adjust drug intake as needed. All of this must be closely monitored.doctor.
The menu that will be presented below can be considered as an example of a patient's diet.
First dayfor breakfast, you can make an omelet, adding bacon and cheese if desired.
For lunch: boil a serving of chicken, make a vegetable salad, season with vegetable oil and chop avocado.
For dinner, you can roast chicken with broccoli in the oven filled with egg and milk mixture.
On the second dayfor the first meal, you can boil buckwheat and pour it with milk.
For the second dish: cook fish with vegetables on the grill or bake in the oven, make a vegetable salad for it.
For dinner, you can boil chicken with green beans and broccoli, and chop it with fresh tomatoes and cucumbers.
On the third dayin the morning, you can make a diet cheesecake (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut porridge.
For dinner: turkey in cream sauce with vegetables.
On the fourth daybreakfast can be repeated and make an omelette, and add cheese and bacon to it.
Lunch: lentil chowder and grilled cod.
For dinner, you can boil buckwheat, and stew chicken in cream sauce.
On the fifth dayfor breakfast: dry rye bread and hard-boiled eggs.
For lunch, you can cook steamed beef slices and boil barleygroats.
For the evening: grilled dorado with vegetables in the oven.
On the sixth dayfor breakfast you can boil corngroatsand add cream cheese to it.
You can repeat the dinner and boil the chicken breast, prepare a vegetable salad for it.
For dinner, stew rabbit meat with vegetables.
On the seventh dayin the morning: fat-free cottage cheese.
For lunch, prepare a salad with tuna and herbs.
For dinner, put the catfish fillets on the grill and make a vegetable salad.
Following proper nutrition, you can avoid sudden changes in the amount of sugar inbloodthereby improving your health!
Attention!The information provided in this article is for informational purposes only. The materials of the article do not call for self-medication. Only a qualified doctor can make a diagnosis and provide recommendations for treatment, based on the individual characteristics of a particular patient.