So you've decided to lose weight. As a reasonable person, you started with a visit to a nutritionist and made sure you didn't have any hormonal problems or serious illnesses, preventing you from starting the weight loss process. And now you're trying to understand: "Diet or exercise? "
Wrong question. That's right: "How many calories do I need to burn with my current eating habits? " or "How much do I need to consume to maintain my sedentary lifestyle? ". When you count the calories you take in and determine how many you burn, you will likely be horrified. Do not despair. Continue reading.
You and I should choose a diet that doesn't stress you out and physical activity that gives you pleasure. For those who are afraid of the word "sport": Don't worry, no one will make you an athlete sitting on bread and water, we are not in Buchenwald.
walking instead of working
physical activity- That's walking to the office instead of ironing and rocking in a crowded van, and doing yoga and dancing and now cycling trendy at a leisurely pace. Find a list of physical activities and immediately tick those that cause tremors. Choose the one you like from the rest and make a shortlist.
The 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 like it and you can painlessly set aside an hour for it. Just do what gives you pleasure or what once gave you pleasure, or if you've completely initiated yourself, it will cause the least amount of disgust. In fitness centers, choose group programs for people with minimal training: even if earlier it was possible to rub on you, now the body is being rebuilt and will be grateful to you that there is no shock therapy. Our goal is to accustom the body to a new way of spending energy. Therefore, act every day, the only exception is colds in temperature.
Buy perfume not cake
water with lemon juice
For those with normal or low stomach acidity, it is useful to add lemon juice to water at the rate of half a lemon to 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 the vitamin C will support the immune system.
There are no universally "quality" diets that give good results in the absence of tangible suffering. Rather, such a diet for each organism is different, and it is better to spend a few weeks listening to the body and determining its response to different diets than to go on the wrong diet and often derail the entire grand scheme of 50 body swapping. up to 44.
Simply put, there are two types of eating habits you belong to. The "male type" is sensitive to hunger, when blood sugar drops (before dinner or when there is no time for breakfast in the morning), the mood drops sharply; Limiting himself to food is flour for him, he likes meat and prefers a good steak to a cake. The "female type" is more resistant to food restriction, eats salad five times a day without problems, but can't get past the chocolates without tears.
Protein-vegetable diets are ideal for the first, where you can not limit yourself in portion size (you can not eat a lot of boiled chicken without spices, like vegetables). The second is to transfer carbs in the morning, make friends with sweeteners, and use a new perfume every day (the tempting goodness of food is in its aroma, so the gourmet body can be deceived). Both those and others should not immediately switch to a strict diet "by the book. "The recipe for long-term success is not a blitz fight, but the gradual education of a different, better person who loves healthy food, physical activity is a natural expression of the joy of being, not flour.
…and have fun
Shall we sit on buckwheat?
Mono-diets are acceptable only in one case: if you overeat at a feast to the point of nausea. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates the mechanisms of fat accumulation in the reserve, so we do not have an "emergency diet", but a healthy diet with healthy foods.
You don't need willpower to lose weight. It's only helpful at the initial stage: creating habits that will allow you to continue losing weight effortlessly. If you are successful, you will feel good and you will not want to go back to your past life. Start with a ready-made list - customize it as you get involved:
Ways to lose weight for sloths
Don't have time for gyms and pool? Hard to stick to a strict diet but want to lose weight? Do not despair! Losing weight is also possible for sloths. You just need to follow certain rules, adhere to an easy feeding system, devote some time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting and lose weight without strenuous exercises.
Ways to lose weight fast for lazy people
Lazy weight loss will require a minimum of energy and time from you. You only need to create a set of rules, the strict observance of which will quickly lead to the cherished goal. A weak-willed person will never get what he wants, so make an effort of will and follow the principles:
- Control your weight. Daily weighing will help you track the weight loss process 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 number of extra pounds. A good night's sleep will help you fight excess weight as effectively as fitness.
- Eat slowly. The more thoroughly and longer you chew your food, the sooner you will feel full. Enter the flavor, enjoy the process of eating, not filling the stomach.
- Enter for sports. Just get lazy morning exercises. It will be enough to start the "mechanism" of getting rid of extra pounds.
- Eat right. Avoid all fried foods, fatty and sugary foods. The gradual elimination of junk food will lead you to a healthy diet that helps you lose weight harmoniously.
- Consume more fluids. Water is a free tool to improve and speed up metabolism. This is the main way to lose weight without any extra effort, and this is what the simple diet for weight loss is based on.
What is the simplest yet most effective diet?
This is a diet for sloths in which there are no restrictions on food, but an improved drinking regime is needed. What is its essence? Before a meal (every meal! ) You need to drink several 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 blunts the feeling of hunger;
- a full stomach does not fit a large amount of food;
- water will speed up metabolic processes.
Weight will start to go negative by reducing the amount eaten, accelerating the metabolism, increasing your energy potential. You need to drink water even before a regular snack. They wanted to eat an apple - the first two glasses of water. We take a bite to eat with the sandwich - we drink some of the liquid provided by the diet. Compliance with the rule of drinking before eating will quickly give positive results. It is also impossible to drink during the meal and two hours after the meal. This is the rule of the lazy diet, which should also be followed.
Sample menu and recipes for a lazy diet
From the diet it is necessary to exclude fried foods, fatty foods, sweets. The catering ban does not apply to sweet fruits and dried fruits, honey. It is easy to quench the craving for a chocolate or cake 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 following a lazy diet? For example, like this:
- In the morning. water part. Milk porridge with dried fruit or cottage cheese.
- Dinner. After 20 minutes, water - a bowl of soup, boiled vegetables, salad.
- afternoon tea. Part of water, apple (orange, banana, grapefruit).
- Dinner. Water after 20 minutes - boiled chicken, vegetable salad.
Light exercises for weight loss
Gymnastics is good for the lazy because the exercises do not require many approaches and they take very little time to complete. At the same time, this complex is so effective that it helps not only to lose weight, but also to correct the figure. The only condition for the effectiveness of lazy exercise is to exercise at least three times a week. A set of exercises:
- Lazy abdominal exercises. Lying in bed (you can do it right after you wake up! ), inhale deeply through your nose, exhale slowly through your mouth. After a long exhalation - three more short ones that will completely release the lungs. Then we pull the stomach as deep as possible, hold our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up the muscles, improve bowel function, "speed up" salts - walking lying down. We lie on our back, stretch our arms along the torso, refuse the socks to ourselves. We imitate walking movements. We exercise as much as we can until we get a little tired.
- Lazy gymnastics for legs and arms. Alternatively, we perform rotations in the region of the knees, ankles, elbows, joints of the hands in random order. We make about fifteen turns.
- Lazy gymnastics to improve blood flow. Lying on your back, put the roller under your neck. Lifting our arms and legs up, we begin to shake them, as if we are spraying balloons that have fallen on us.
- We create a press. From the same position, raise the closed legs (the angle between them and the bed is 45 degrees). We begin to slowly rotate our legs. First 30 seconds left, then right. We make 10 turns in each direction.
hardware massage
Visiting a massage is good because you don't need any effort. You'll just have to lie comfortably on the massage therapist's couch. If you want to achieve the maximum result, it is better to prefer hardware massage to the usual manual massage - now it is the most effective and popular method.
For rapid weight loss, it is also necessary to observe the drinking regimen, 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 cells of the body will be completed.
- Two hours after the massage, it is also recommended to avoid drinking and snacking. You will slow down the lipolysis process, ie. the expenditure of fat reserves, which are currently actively involved in the body.
Lazy diet for diabetes - menu of the week
Diabetes- one of the most common diseases in the modern world associated with a violation of carbohydrate metabolism.
Patients with this disease should first realize the importance of proper nutrition and their role in maintaining health.
The biggest disadvantage of being lazydietswith diabetes, the taste changes drastically, because this diet includes the rejection of simple carbohydrates.
The main task of the patientdiabetes- prevent 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, marshmallows, semolina and rice cereals;
- food for peoplediabetesshould contain mainly complex carbohydrates: cereals, vegetables and fruits, berries and cereal bread or bran.
The main task will be to prevent sharp decreases in the amount of glucose in the plasma.
The menu should have an even distribution of food in small portions. It is also necessary to take into account that there is a uniform distribution of the amount of carbohydrates in the entire diet, since this will help reduce the intake of necessary pills, drugs, becausebloodThe amount of sugar will decrease.
With a change in your diet, you should not forget to measure the sugar level.bloodand thereby adjusting the intake of necessary drugs. All this must be strictly controlled.doctor.
The menu, which will be presented below, can be considered as an example of a patient's diet.
First dayYou can make an omelet for breakfast and add bacon and cheese if you wish.
For lunch: boil a piece of chicken, make a vegetable salad, season with vegetable oil and cut an avocado.
For dinner, you can cook chicken with broccoli in the oven, stuffed with a mixture of eggs and milk.
on the second dayfor the first dish, you can boil buckwheat and pour it with milk.
For the second dish: cook fish with vegetables on the grill or in the oven, for this, make a vegetable salad.
For dinner, you can boil the chicken with green beans and broccoli, and cut it with fresh tomatoes and cucumbers.
on the third dayin the morning you can make diet cheesecake (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut pulp.
For dinner: turkey in creamy sauce with vegetables.
on the fourth daybreakfast can be repeated and omelettes can be made and cheese and bacon added to it.
Lunch: lentil cream soup and grilled cod.
For dinner, you can boil buckwheat and make chicken stew with cream sauce for it.
on the fifth dayFor breakfast: dry whole grain bread and boil eggs.
For lunch, you can cook steamed veal cutlets and boil barley.groats.
For the evening: bake dorado fish with vegetables in the oven.
on the sixth dayyou can boil corn for breakfastgroatsand add cream cheese on top.
You can repeat the dinner and boil the chicken breast, for which you can prepare a vegetable salad.
Boil rabbit meat with vegetables for dinner.
on the seventh daymorning: fat-free cottage cheese.
For lunch, prepare a salad with tuna and herbs.
For dinner, grill the pangasius fillet and make a vegetable salad.
By sticking to the right diet, you can avoid sudden changes in the amount of sugar.bloodSo improve 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 make recommendations for treatment, based on the individual characteristics of a particular patient.