So you've decided to lose weight. Being a reasonable person, you start with a visit to a nutritionist and make sure that you have no hormonal problems and no serious diseases that prevent 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 much should I eat to continue my sedentary lifestyle? ". When you count the calories you eat and determine how many calories you burn, chances are you'll feel horrified. Do not give up. Continue reading.
You and I need to choose a diet that does not stress you and physical activity that brings pleasure. For those who are afraid of the word "sport": don't worry, no one will make you an athlete while you are sitting on bread and water, we are not in Buchenwald.
Walk instead of work
Physical activity- this is ironing, and going to the office on foot instead of shaking in a crowded minibus, and yoga, and dancing, and now fashionable cycling at a leisurely pace. Find a list of physical activities and immediately cut out those that cause tremors. From the rest, choose what you like and make a shortlist.
Minimum daily physical activity involving your whole 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 painlessly set aside an hour for it. Do only what gives pleasure, or once gives pleasure, or, if you have fully launched yourself, causes a little disgust. In the fitness center, choose a group program for people with a minimum level of training: although before it was possible to plow you, now the body is rebuilding and will thank you for the absence of shock therapy. Our goal is to accustom the body to a new mode of energy expenditure. Therefore, moving every day, the only exception is cold with the temperature.
Buy perfume, not muffins
Water with lemon
For those with normal or low stomach acidity, it is good to add lemon juice to 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, it is smaller and less acidic. The acid will help the stomach break down fat, and vitamin C will support the immune system.
Universally a "quality" diet that gives good results in the absence of real suffering does not exist. More precisely, for each organism such a diet is different, and it is better to spend a few weeks listening to the body and determine its reaction to a different diet than to do the wrong diet and generally fail the whole big plan to change the size 50 to 44.
Simply put, there are two types of eating habits, one of which is yours. "Male type" is sensitive to hunger, his mood drops sharply when the blood sugar level drops (before dinner or in the morning when there is no time for breakfast); restricting himself to food is flour to him, he loves meat and prefers a good steak to a cake. The "female type" is more resistant to food restrictions, eats salad five times a day without problems, but cannot pass a chocolate bar without tears.
A protein-vegetable diet is ideal for the first, where you can't limit yourself in portion sizes (you still can't eat a lot of boiled chicken without seasoning, like vegetables). The second is to transfer carbohydrates to the morning, make friends with sweeteners and use new perfumes every day (the seductive virtue of food lies in its aroma, so the gourmet body can be deceived). Both they and others should not immediately turn to a rigid diet "according to the book. "The recipe for long-term success is not a blitzkrieg, but the gradual education of different people, preferably those who like healthy food, whose physical activity is not flour, butnatural expression of joy to be.
…and have fun
Can we sit on the soba?
Mono-diet is only acceptable in one case: if you eat too much at a feast until you feel sick. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates the mechanism of fat deposition in storage, so we don't have an "emergency diet", but a healthy diet with healthy foods.
You don't need a will to lose weight. It is only useful at the initial stage: to form such a habit that will allow you to continue losing weight without any effort at all. If you succeed, you will feel good and you yourself will not want to go back to your old life. Start with a ready-made list - as you get involved, adjust it for yourself:
Ways to lose weight for the lazy
No time for the gym and pool? It is difficult to adhere to a strict diet, but you want to lose weight? Do not give up! Losing weight is possible even for the lazy. You just need to follow certain rules, adhere to a simple nutrition system, devote some time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, become slim without exhausting exercises.
A quick way to lose weight for the lazy
Lazy weight loss requires minimal energy and time from you. You just need to make a set of rules, strict adherence to which will quickly lead to cherished goals. Weak people will not get what they want, so make an effort of will and follow the principles:
- Control your weight. Daily weighing will help you track the process of weight loss in grams, and the first positive results will inspire you to new "achievements".
- Sleep more. Experimentally, scientists have long proven that lack of sleep leads to a set of extra pounds. A good night's rest will help you fight extra pounds no less effectively than fitness.
- Eat slowly. The more carefully and the longer you chew your food, the faster you will feel full. Enter the taste, enjoy not the fullness of the stomach, but the eating process.
- Enter for sports. Let it be just a lazy morning workout. It will be enough to launch the "mechanism" of getting rid of excess weight.
- Eat properly. Avoid all fried foods, fatty and sugary foods. The gradual elimination of junk food will lead you harmoniously 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 any extra effort, on which the easy diet to lose weight is based.
What is the simplest but most effective diet
This is a diet for lazy people, where there are no restrictions on food, but there is a need for an enhanced drinking regimen. What is the point? Before eating (every meal! ) you need to drink a few glasses of clean water - bottled or mineral. Twenty minutes later, you can start eating. The lazy principle of losing weight has undeniable advantages:
- drinking water will relieve hunger;
- a full stomach will not hold a large amount of 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 a regular snack. They want to eat an apple - the first two glasses of water. It is interesting to eat with a sandwich - we drink part of the liquid provided by the diet. Following the rule of drinking before eating will quickly give positive results. Drinking during meals and earlier than two hours after it is also impossible. These are the rules of the lazy diet, which must also be followed.
Examples of menus and recipes for a lazy diet
From the diet it is necessary to exclude fried foods, fatty foods, sweets. The prohibition to treat does not apply to sweet fruits and dried fruits, honey. The desire 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 for the day look like if you started 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.
- tea time. Water part, apple (orange, banana, 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 a large number of approaches, and require little time to complete them. At the same time, this complex is very effective which helps not only to lose weight, but also to correct the figure. The only condition for the effectiveness of lazy exercises is to exercise at least three times a week. A set of exercises:
- Lazy ab workout. Lying on the bed (you can immediately after waking up! ), take a deep breath through your nose, slowly exhale through your mouth. After a long exhalation - three more short ones, which will free the lungs completely. Then we draw in the stomach as deeply as possible, holding our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up muscles, improve intestinal function, "accelerate" salt - walking lying down. We still lie on our backs, we stretch our hands along the torso, we push the socks towards ourselves. We imitate the movement of walking. We did the exercise as much as we could, until we were a little tired.
- Lazy gymnastics for legs and arms. Alternately, in a random order, we perform rotations in the area of knee joints, ankles, elbows, hands. We did about fifteen turns.
- Lazy gymnastics to improve blood flow. Lying on your back, place the roller under your neck. Raising our arms and legs up, we began to shake it, as if we were fending off a balloon falling on us.
- We form a newspaper. From the same position, lift closed legs (the angle between them and the bed is 45 degrees). We began to slowly turn our legs. First 30 seconds to the left, then to the right. We do 10 rounds in each direction.
Hardware massage
Going to a massage is good because you don't need any effort. You just need to lie down on the massager's couch. If you want to get the maximum result, then it is better to choose the hardware sequence than the usual manual sequence - it is he who is currently 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.
The correct water regimen for the 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 cells will be completed.
- Two hours after the massage, it is also advised to refrain from drinking and snacking. You will slow down the lipolysis process, i. e. expenditure of fat reserves, which are now actively occurring 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 with this disease, first of all, should be aware of the importance of proper nutrition and their own role in maintaining health.
The main weakness is being lazydietwith diabetes is that the taste changes significantly, because this diet includes the rejection of simple carbohydrates.
The main task of the patientdiabetes- avoid glucose fluctuationsblood.
You can highlight the basic rules of the menu for diabetes:
- You need to completely eliminate or significantly reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, sweets, semolina and rice grains;
- food for the peoplediabetesshould include mainly complex carbohydrates: cereals, vegetables and fruits, berries and whole-grain bread or with bran.
The main task is to prevent a sudden drop in the amount of glucose in the plasma.
The menu should have an even distribution of food into small portions. It is also necessary to take into account that in the whole diet there is a uniform distribution of the amount of carbohydrates, because this will help reduce the intake of the necessary pills, medicines, because inbloodthe amount of sugar will decrease.
With changes in your diet, you must not forget to measure sugar levelsblood, and thus adjust the necessary medication intake. All this must be strictly supervised.doctor.
The menu, which will be presented below, can be considered as an example of a patient's diet.
First dayfor breakfast, you can make an omelet, add bacon and cheese if desired.
For lunch: boil part of the chicken, make a vegetable salad, season with vegetable oil and cut an avocado.
For dinner, you can bake chicken with broccoli in the oven, filled with a mixture of eggs and milk.
On the second dayfor the first meal, you can boil buckwheat and pour it with milk.
For the second course: 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 cut 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 pulp.
For dinner: turkey in a creamy sauce with vegetables.
On the fourth daybreakfast can be repeated and make an omelet, and add cheese and bacon to it.
Lunch: lentil cream soup and grilled cod.
For dinner, you can boil buckwheat, and boil chicken with a creamy sauce for it.
On the fifth dayfor breakfast: dry wheat bread and boiled eggs.
For lunch, you can cook a piece of steamed beef and boiled barleywheat.
For the evening: bake dorado fish with vegetables in the oven.
On the sixth dayfor breakfast you can boil cornwheatand 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 pangasius fillets on the grill and make a vegetable salad.
Adhering to proper nutrition, you can avoid sudden changes in the amount of sugarbloodthereby improving your health!
Attention!The information provided in the article is for informational purposes only. The materials of the article do not require self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.