So you've decided to lose weight. As a reasonable person, you started with a visit to a nutritionist and made sure that you have no hormonal problems and no serious illness prevents you from starting the weight loss process. And now you're trying to figure out: "Diet or exercise? "
Wrong question. Correct: "How many calories do I need to burn with my current eating habits? " or "How much do I need to consume to continue the sedentary lifestyle? ". When you count the calories you consume and determine how many of them you burn, you will most likely be horrified. Don't disappear. Read.
You and I should 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 to work
Physical activity- this is ironing, and traveling to the office on foot instead of shivering in a crowded minibus, and yoga, and dancing, and now fashionable bicycles at a relaxed pace. Find a list of physical activities and immediately cancel those that cause tremors. From the rest, choose what you like and make a shortlist.
The minimum daily physical activity that involves your whole body should last at least 30 minutes a day while you are just starting to lose weight. Then you will like it and you can leave an hour for it without pain. Do only what gives you pleasure, or used to give you pleasure, or, if you have completely initiated yourself, causes less disgust. In fitness centers, choose group programs for people with a minimal level of training: even if it was possible to plow on you before, now the body is rebuilding and will be grateful for the lack of shock therapy. Our goal is to teach the body a new way of spending energy. Therefore, move every day, the only exception is a cold with a temperature.
Buy perfume, not muffins
Lemon water
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 fats and the vitamin C will support the immune system.
Universal "quality" diets that give good results in the absence of tangible suffering do 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 different diets than to go on the wrong diet and generally spoil the whole grand planof size change 50. to 44.
Put very simply, there are two types of eating habits, one of which you belong to. "Male type" is sensitive to hunger, his mood drops sharply when blood sugar levels drop (before dinner or in the morning when there was no time for breakfast); Limiting himself in food is flour for him, he loves meat and would rather have a good steak than a cake. The "feminine type" is more resistant to food restriction, eats salad five times a day without problems, but can't pass chocolate without tears.
Protein-vegetable diets are ideal for the former, where you can't limit yourself in portion size (you still can't eat too much boiled chicken without spices, like vegetables). The second is to transfer carbohydrates to breakfast, make friends with sweeteners and use a new perfume every day (the attractive goodness of food lies in its aroma, so the gourmet body can be deceived). Both they and others should not immediately switch to a rigid diet "according to the book". The recipe for long-term success is not a blitzkrieg, but the gradual education of a different, better person who loves healthy foods, for whom physical activity is not flour, but a natural expression of the joy of being.
. . . and have fun
Shall we sit on buckwheat?
Mono-diets are only acceptable in one case: if you overeat at a banquet to the point of vomiting. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates the mechanisms of storing fat in reserve, 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 such habits that will allow you to continue losing weight without any effort at all. If you have succeeded, you will feel good and you yourself will not want to go back to your past life. Start with a ready-made list - when you get involved, adjust it yourself:
Ways to lose weight for lazy people
No time for gym and pool? It's hard to stick to a strict diet, but you want to lose weight? Don't disappear! Losing weight for the lazy is also possible. You just need to follow certain rules, adhere to a light food system, devote some time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, become lean without exhausting training.
Ways to lose weight fast for lazy people
Lazy weight loss will require minimal energy and time from you. You just need to create a set of rules, the strict observance of which will quickly lead to the desired goal. A weak-willed person will never achieve what he wants, so make a willful effort and follow the principles:
- Check 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 "deeds".
- 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 better and longer you chew your food, the faster you will feel full. Enter the taste, enjoy not the filling of the stomach, but the process of eating itself.
- Go for sports. Let it be only lazy exercises in the morning. It will be enough to start the "mechanism" of removing excess weight.
- Eat properly. Avoid all fried foods, fatty and sugary foods. The gradual elimination of junk food will lead you harmoniously towards a healthy diet that helps you lose weight.
- Drink more fluids. Water is a free tool for healing and accelerating metabolism. This is the main way to lose weight without any extra effort, on which the simple diet for weight loss is based.
What is the simplest but most effective diet?
This is a diet for the lazy, in which there are no restrictions on food, but there is a need for an extended drinking regime. What is its essence? Before you eat (every meal! ) You should drink a few glasses of clean water - bottled or mineral. Twenty minutes later, you can start eating. Such a lazy principle of weight loss has its undeniable advantages:
- drinking water will dull the feeling of hunger;
- a full stomach will not accommodate a large amount of food;
- water will accelerate metabolic processes.
The weight will start to go negative by reducing the amount eaten, speeding up the metabolism, increasing your energy potential. You should drink water even before a regular snack. They wanted to eat an apple - the first two glasses of water. Pulls to eat a bite with a sandwich - we drink part of the juice provided by the diet. Following the rule of drinking before eating will quickly give a positive result. It is also impossible to drink during a meal and earlier than two hours after it. This is the rule of the lazy diet, which should also be followed.
Sample menu and recipes for a lazy diet
It is necessary to exclude fried foods, fatty foods, sweets from the diet. The prohibition of treatments does not apply to sweet fruits and dried fruits, honey. The desire to eat a chocolate or a cake is easy to quench with a teaspoon of honey - the taste of honey will satisfy your need for a sweet. What would a diet pattern and meal plan for the day look like if you were to start a lazy diet? For example, like this:
- In morning. Part of the water. Milk porridge with dried fruit or cottage cheese.
- Dinner. Water, after 20 minutes - a bowl of soup, boiled vegetables, salad.
- afternoon tea. Parts with water, apples (orange, banana, grapefruit).
- Dinner. Water, after 20 minutes - boiled chicken, vegetable salad.
Easy exercises for weight loss
Gymnastics for lazy people is good because the exercises do not require a large number of approaches and it takes a little time to complete them. 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 exercises is to exercise at least three times a week. A group of exercises:
- Lazy abdominal exercises. Lying in bed (you can immediately after waking up! ), take a deep breath through the nose, slowly exhale through the mouth. After a long exhalation - three more short ones, which will completely free the lungs. Then we draw in the stomach as deeply as possible, hold our breath for 15 seconds. We repeat it two or three times.
- Lazy gymnastics for warming up muscles, improving bowel function, "accelerating" salts - walking lying down. We lie on our backs, stretch our arms along the torso, throw our socks towards ourselves. We imitate the movements of walking. We do the exercise as much as we can, until we are a little tired.
- Lazy gymnastics for legs and arms. Alternatively, randomly, we perform rotations in the area of the joints of the knees, wrists, elbows, hands. We perform 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 begin to shake them, as if we are repelling balloons falling on us.
- We form a press. From the same position, raise your closed legs up (the angle between them and the bed is 45 degrees). We begin to slowly turn the legs. First 30 seconds to the left, then to the right. We make 10 turns in each direction.
Hardware massage
Visiting a massage is good because you don't need any effort. You will only need to lie relaxed on the massage therapist's couch. If you want to get the maximum result, then it is better to prefer hardware massage to the usual manual massage - it is the one that is now the most effective and popular method.
For rapid weight loss, it is also necessary to observe the drinking regime, in which 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 thinner.
Proper mode of water for massage:
- Do not eat or drink two hours before the massage. With the start of the procedure, all previous processes of water entering the body cells will end.
- Two hours after the massage, it is also advisable to refrain from drinking and snacking. You will slow down the lipolysis process, d. m. th. the expenditure of fat reserves, which is now actively developing in the body.
Lazy diet for diabetes - menu for the week
dIABETES- one of the most common diseases in the modern world that is associated with a violation of carbohydrate metabolism.
Patients who have this disease, first of all, must understand the importance of proper nutrition and their role in maintaining health.
The main disadvantage of being lazydietswith diabetes is that its taste changes a lot, since this diet includes the rejection of simple carbohydrates.
The main task of the patientdiabetes- prevention of glucose fluctuations inthe blood.
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, sweets, oatmeal and rice cereal;
- food for peoplediabetesshould include mainly complex carbohydrates: cereals, vegetables and fruits, berries and whole wheat or bran bread.
The main task will be to prevent a sharp drop 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 throughout the diet there is a uniform distribution of the amount of carbohydrates, because this will help to reduce the intake of pills, necessary drugs, because inthe bloodthe amount of sugar will be reduced.
With a change in your diet, you should not forget to measure the level of sugar inthe blood, and thus regulates the intake of the necessary drugs. All this must be strictly supervised.doctor.
The menu, which will be presented below, can be considered as an example of the patient's diet.
First dayfor breakfast, you can make an omelet, add bacon and cheese if you want.
For lunch: boil a piece of chicken, make a salad with vegetables, season with vegetable oil and cut an avocado.
For dinner, you can bake chicken with broccoli in the oven, topped 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 meal: cook fish with vegetables on the grill or baked 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 diet cheesecake (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut pulp.
For dinner: turkey in a creamy vegetable sauce.
On the fourth daybreakfast can be repeated and prepare an omelet and add cheese and bacon to it.
Lunch: Creamy lentil soup and grilled cod.
For dinner, you can boil buckwheat and cook chicken with a creamy sauce for it.
On the fifth dayfor breakfast: dry cereal bread and boil eggs.
For lunch, you can cook steamed beef cutlets and boil barleyCROPS.
For the evening: bake dorado fish with vegetables in the oven.
On the sixth dayfor breakfast you can boil cornCROPSand add cream cheese to it.
You can repeat the dinner and boil the chicken breast, prepare a vegetable salad for it.
For an evening meal, I cook 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, grill the pangasius fillet and make a vegetable salad.
By sticking to the right food, you can avoid sudden changes in the amount of sugarthe bloodthereby improving your health!
Careful!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.