So you have decided to lose weight. As a sensible person, you started with a visit to a nutritionist and made sure you didn't have any hormonal problems and 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 do I have to burn with my current eating habits? " Or "How much do I have to consume to continue my 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 despair. Read on.
You and I must choose a diet that does not stress you and a physical activity that brings pleasure. For those who are afraid of the word "sport": do not 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 walking to the office instead of shaking in a crowded minibus, and yoga and dancing, and now trendy cycling at a relaxed pace. Find a list of physical activities and immediately delete the ones that cause tremors. From the rest, choose the one you like and make a list.
The minimum daily physical activity that involves your whole body should last at least 30 minutes a day as you are just starting to lose weight. Then you will love it and you can painlessly dedicate an hour to it. Do only what gives pleasure, or once gave pleasure, or, if you have completely launched yourself, causes the slightest disgust. In fitness centers choose group programs for people with a minimum level of training: even if before it was possible to plow on you, now the body is rebuilding and you will be grateful for the absence of shock therapy. Our goal is to accustom the body to a new mode of energy expenditure. Therefore, move every day, the only exception is a cold with a temperature.
Buy perfume, not muffin
Water with lemon
For those with normal or low stomach acid, it is good 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, it is smaller and less acidic. The acid will help the stomach break down fat and vitamin C will support the immune system.
There are no universally "quality" diets that give good results in the absence of tangible suffering. More precisely, for each organism such a diet is different, and it is better to spend a few weeks listening to the body and determining its reaction to different diets rather than following a wrong diet and generally derailing the whole grandiose change plan. size 50 to 44.
To put it very simply, there are two types of eating habits, one of which you belong to. The "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); to limit himself to food for him is flour, he loves meat and would prefer a good steak to dessert. The "female type" is more resistant to food restrictions, eats salads five times a day without any problems, but can't get through the chocolate bars without tears.
Protein-vegetable diets are ideal for starters, where you can't limit yourself in portion size (you can't eat a lot of boiled chicken without seasonings, like vegetables anyway). The second is to transfer carbohydrates in the morning, make friends with sweeteners, and use a new scent every day (the seductive goodness of food lies in its aroma, so the gourmet's body can be fooled). Both those and others should not immediately switch to a strict "according to the book" diet. The recipe for long-term success is not a blitzkrieg, but the gradual education of a different, better person, who likes healthy foods, for whom physical activity is not flour, but a natural expression of the joy of being. .
…and have fun
Do we sit on buckwheat?
Mono diets are only acceptable in one case: if you overeat at a feast ad nauseam. So you can sit on the kefir for a day or two. Otherwise, an unbalanced diet activates the mechanisms of deposition of fat reserves, so we do not 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. 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're involved, edit it yourself:
Ways to lose weight for the lazy
No time for gyms and swimming pools? It's hard to stick to a strict diet, but do you want to lose weight? Don't despair! It is also possible to lose weight for the lazy. You just have to follow a few rules, adhere to an easy feeding system, devote time to "lazy" gymnastics. Then you will surely be able to lose weight without a diet, lose weight without exhausting workouts.
Ways to lose weight fast for the lazy
Lazy weight loss will require minimal energy and time on your part. You just need to create a set of rules, strict adherence to 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:
- Check your weight. Daily weighing will help you track your weight loss process in grams and the first positive results will inspire you to new "feats".
- Get more sleep. Experimentally, scientists have long proven that lack of sleep leads to extra pounds. A good night's rest will help you fight off extra pounds no less effectively than fitness.
- Eat slowly. The more thoroughly and longer you chew your food, the sooner you will feel full. Enter the taste, enjoy not filling the stomach, but the very process of eating.
- Go sports. Let them be just lazy morning exercises. Just launch the "mechanism" to get rid of excess weight.
- Eat well. Avoid all fried, fatty, and sugary foods. The phasing out of junk food will harmoniously lead you to a healthy diet that helps you lose weight.
- Drink more fluids. Water is a free means of healing and accelerating the 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 an enhanced consumption regimen is required. What is its essence? Before eating (every meal! ) You need to drink a couple of glasses of clean water - bottled or mineral. Twenty minutes later, you can start eating. Such a lazy principle of losing weight has its undeniable advantages:
- drinking water will reduce the feeling of hunger;
- a full stomach will not accommodate a large amount of food;
- water will accelerate metabolic processes.
The weight will begin to go negative by reducing the amount consumed, accelerating the metabolism, increasing the energy potential. You need to drink water even before a regular snack. They wanted to eat an apple - the first two glasses of water. Take a bite to eat with a sandwich - we drink a portion of the liquid provided by the diet. Following the rule of drinking before eating will quickly give a positive result. Drinking during a meal and before two hours later is also impossible. This is the rule of the lazy diet, which must also be followed.
Sample menus and recipes for a lazy diet
From the diet it is necessary to exclude fried foods, fatty foods, sweets. The ban on delicacies does not apply to sweet and dried fruits, honey. The desire to eat a chocolate bar or cake is easy to quench with a teaspoon of honey - the taste of honey will satisfy your need for a treat. What would a sample diet and meal plan for the day look like if you started on a lazy diet? For example, like this:
- The morning. Portion of water. Milk porridge with dried fruit or cottage cheese.
- Dinner. Water, after 20 minutes: a bowl of soup, stewed vegetables, salad.
- afternoon tea. Portion of water, apple (orange, banana, grapefruit).
- Dinner. Water, after 20 minutes - boiled chicken, vegetable salad.
Lightweight exercises for weight loss
Gymnastics for the lazy is fine because the exercises do not require a large number of approaches and it takes 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 exercise is to exercise at least three times a week. A set of exercises:
- Lazy abdominal exercises. Lying in bed (you can do this right after waking up! ), Inhale deeply through the nose, slowly exhale through the mouth. After a long exhalation - three more short ones, which will completely free the lungs. Then we inhale the stomach as deeply as possible, hold the breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up the muscles, improve bowel function, "speed up" the salts - walking lying down. We lie on our back, stretch our arms along the torso, push the socks back towards ourselves. We imitate the movements of walking. We perform the exercise as much as possible, until we are slightly tired.
- Lazy gymnastics for legs and arms. Alternatively, in random order, we perform rotations in the area of the joints of the knees, ankles, elbows, hands. We perform about fifteen laps.
- Lazy gymnastics to improve blood flow. Lying on your back, put the roller under your neck. Raising our arms and legs, we begin to shake them, as if we were pushing back the balloons that fall on us.
- We form a print. From the same position, raise your closed legs (the angle between them and the bed is 45 degrees). We begin to slowly turn the legs. First 30 seconds left, then right. We make 10 turns in each direction.
Hardware massage
Visiting a massage is good for you because no effort is needed. You will just have to lie down relaxed on the massage therapist's couch. If you want to achieve maximum results, it is better to prefer hardware massage to the usual 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 consumption regimen, in which case the lymphatic drainage effect is achieved. With the help of him, all the excess liquid will leave the body, you will feel light, you will get rid of cellulite and you will become slimmer.
The correct water regime for massage:
- Do not eat or drink two hours before the massage. At the beginning of the procedure, all the previous processes of water entering the cells of the body will be completed.
- Two hours after the massage, it is also recommended to refrain from drinking and snacking. Slows down the lipolysis process, eg. the expenditure of fat reserves, which is 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 who have this disease, first of all, should realize the importance of proper nutrition and their role in maintaining health.
The main disadvantage of being lazydietswith diabetes is that its taste changes greatly, as this diet includes the rejection of simple carbohydrates.
The main task of the patientdiabetes- prevent fluctuations in blood sugarblood.
You can highlight the basic rules of the menu for diabetes:
- It is necessary to completely eliminate or significantly reduce the amount of simple carbohydrates in the diet. These are sweets such as sugar, honey, confectionery, semolina and rice cereals;
- food for peoplediabetesshould mainly include complex carbohydrates: cereals, vegetables and fruits, berries and cereal or bran breads.
The main task will be to prevent sharp drops 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 in the entire diet there is a uniform distribution of the amount of carbohydrates, because this will help reduce the intake of the necessary pills, drugs, because inbloodthe amount of sugar will be reduced.
With a change in your diet, you shouldn't forget to measure your sugar levelblood, and thus regulating the intake of the necessary medications. All of this must be strictly controlled.doctor.
The menu, which will be presented below, can be considered an example of the patient's diet.
The first dayfor breakfast, you can make an omelette, add bacon and cheese if you like.
For lunch: boil a portion of chicken, make a vegetable salad, dress 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.
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 in the oven, make a vegetable salad for it.
For dinner, you can stew the chicken with green beans and broccoli and cut it with fresh tomatoes and cucumbers.
The third dayin the morning you can make dietary cheesecakes (sugar can be replaced with cinnamon).
Lunch: Vegetable soup and grilled halibut pulp.
For dinner: turkey in a creamy sauce with vegetables.
The fourth daybreakfast can be repeated and make an omelette and add cheese and bacon.
Lunch: cream of lentils and grilled cod.
For dinner, you can boil buckwheat and stew chicken with a creamy sauce.
The fifth dayfor breakfast: dry wholemeal bread and hard-boiled eggs.
For lunch, you can cook steamed beef cutlets and boil barleygroats.
For the evening: cook the dorado fish with the vegetables in the oven.
The sixth dayfor breakfast you can boil corngroatsand add the cream cheese.
You can repeat the dinner and boil the chicken breast, making a vegetable salad for it.
For dinner, stew the rabbit meat with the vegetables.
The seventh dayin the morning: fat-free ricotta.
For lunch, prepare a salad with tuna and herbs.
For dinner, place the pangasius fillet on the grill and prepare a vegetable salad.
By adhering to proper nutrition, you can avoid sudden changes in the amount of sugarbloodthus 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.