So you've decided to lose weight. As a sensible person, you started with a visit to a nutritionist and made sure that you have no hormonal problems and 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 much should I 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. Do not worry. Read on.
You and I must choose a diet that does not stress you and physical activity that brings joy. For those who are afraid of the word "sport": don't worry, no one is going to make an athlete out of you while you are sitting on bread and water, we are not in Buchenwald.
Walk instead of work
Physical activity- this is ironing, and traveling 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 cross off the ones that cause the tremors. From the rest, pick what you like and make a shortlist.
Minimal 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 painlessly devote an hour to it. Do only that which gives pleasure, or once gave pleasure, or, if you have set your heart on it, causes the slightest revulsion. In gyms, choose group programs for people with a minimum level of training: although it was possible to plow on you before, the body is now rebuilding and will be grateful to you for the absence of shock therapy. Our goal is to get the body used to a new way of energy consumption. Therefore, move every day, the only exception is a cold with temperature.
Buy perfume, not a 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 pertwo liters of water. Those with high acidity can reduce the concentration or take half a lime, it is less 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 provide 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 determining its reaction to different diets than to go on the wrong diet and generally derail the whole grandiose plan of changingsize 50 to 44.
To put it very simply, there are two types of eating habits, of which one belongs. The "male type" is sensitive to hunger, his mood drops sharply when the blood sugar level drops (before dinner or in the morning when there was no time for breakfast); limiting himself to food is flour for him, he loves meat and would prefer 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 chocolate bars without tears.
Protein-vegetable diets are ideal for the first, where you can't limit yourself in portion size (you still can't eat a lot of cooked chicken without spices, like vegetables). The second is to transfer carbohydrates to the morning, make friends with sweeteners and use a new perfume every day (the alluring goodness of food lies in its aroma, so the gourmet body can be cheated). 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 another, better person who likes healthy food, for whom physical activity is not flour, but a natural expression of the joy of being.
…And have fun
Should we sit on buckwheat?
Mono-diets are only acceptable in one case: if you eat too much 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 mechanisms of fat deposition in 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 is useful only in the initial phase: to form such habits that allow you to continue losing weight without any effort at all. If it was successful, you will feel good and you yourself will not return to your previous life. Start with a ready-made list - when you get involved, customize it yourself:
Ways to lose weight for the lazy
No time for gyms and pools? It's hard to stick to a strict diet, but do you want to lose weight? Do not worry! Losing weight is also possible for the lazy. You just need to follow certain rules, adhere to a light nutrition system, spend some time on "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, get slim without exhausting exercise.
Ways to lose weight fast for the lazy
Lazy weight loss will require minimal 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 will will never 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 "feats".
- Sleep more. Experimentally, scientists have long proven that lack of sleep leads to a set of extra kilos. A good night's sleep will help you fight extra kilos no less effectively than 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 actual process of eating.
- Go in for sports. Let it just be lazy morning exercises. It will be enough to start the "mechanism" to get rid of excess weight.
- Eat right. Avoid all fried foods, fatty and sugary foods. The gradual elimination of junk food will harmoniously lead you to a healthy diet that will help you lose weight.
- Drink more fluids. Water is a free agent to heal and accelerate 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, where there are no restrictions on food, but an improved drinking regime is needed. What is its essence? Before you eat (every meal! ) You must 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 its undeniable advantages:
- drinking water will dull the feeling of hunger;
- a full stomach will not hold a large amount of food;
- water will speed up metabolic processes.
Weight will start to go in a negative direction by reducing the amount eaten, accelerating the metabolism, increasing your energy potential. You should drink water even before a regular snack. They wanted to eat an apple - first two glasses of water. It sucks to have a bite of food with a sandwich - we drink a portion of the liquid that the diet provides. Following the rule of drinking before eating will quickly give a positive result. Drinking during a meal and earlier than two hours after it is also impossible. This is the rule of the lazy diet which must also be followed.
Sample menu and recipes for a lazy diet
From the diet it is necessary to exclude fried food, fatty food, sweets. The ban on treats does not apply to sweet fruit and dried fruit, honey. The desire to eat a chocolate bar or a cake is easily quenched with a teaspoon of honey - the honey taste 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. Share 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.
Easy exercises for weight loss
Gymnastics for the lazy is good because the exercises do not require a large number of approaches, and it takes a short 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 training is to train at least three times a week. A set of exercises:
- Lazy ab exercises. Lying in bed (you can immediately after waking up! ), inhale deeply through the nose, exhale slowly through the mouth. After a long exhalation - three more short ones, which will completely free the lungs. Then we draw the stomach in as deeply as possible, hold our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics for warming up muscles, improving bowel function, "accelerating" salts - go lying down. We remain lying on our backs, we stretch our arms along the torso, we reject the socks against ourselves. We imitate walking movements. We perform the exercise as much as we can until we are slightly tired.
- Lazy gymnastics for legs and arms. Alternatively, in random order, we perform rotations in the area of the joints in the knees, ankles, elbows, hands. We perform about fifteen turns.
- Lazy gymnastics to improve blood flow. Lying on your back, place the roll under your neck. Raise our arms and legs and start shaking them as if we are rejecting balloons falling on us.
- We form a press. From the same position, raise the closed legs up (the angle between them and the bed is 45 degrees). We slowly start turning the legs. First 30 seconds to the left, then to the right. We drive 10 turns in each direction.
Hardware massage
Visiting a massage is good because you don't need any effort. You only have to lie relaxed on the massage therapist's sofa. If you want the maximum result, then it is better to prefer the 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 drinking regime, in which case the lymphatic drainage effect 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 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 advisable to refrain from drinking and snacking. You will slow down the process of lipolysis, i. e. the consumption of fat reserves, which is 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 should first of all realize the importance of proper nutrition and their own role in maintaining health.
The biggest disadvantage of being lazydietswith diabetes is that its taste changes a lot, since this diet includes the rejection of simple carbohydrates.
The patient's main taskdiabetes- prevent glucose fluctuations inblood.
You can highlight the basic rules of the menu for diabetes:
- You must completely eliminate or reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, confectionery, semolina and rice grains;
- food for peoplediabetesshould primarily include complex carbohydrates: grains, vegetables and fruits, berries and grain bread or with bran.
The main task will be to prevent sharp drops in the amount of glucose in the plasma.
The menu must have an even distribution of the 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 the necessary pills, medicines, because inbloodthe amount of sugar will be reduced.
With a change in your diet, you should not forget to measure the level of sugar in itblood, thereby adjusting the intake of the necessary medicines. All this must be strictly 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, add bacon and cheese to it if desired.
For lunch: cook a portion of chicken, make a salad of vegetables, 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 meal: cook fish with vegetables on the grill or baked in the oven, make a vegetable salad for it.
For dinner, you can stew chicken with green beans and broccoli, and cut it with fresh tomatoes and cucumbers.
On the third dayin the morning you can make diet cheesecakes (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut meat.
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 cook buckwheat and stew chicken with a creamy sauce for it.
On the fifth dayfor breakfast: dry wholemeal bread and boiled eggs.
For lunch, you can cook steamed beef cutlets and boil barleygrits.
For the evening: bake dorado fish with vegetables in the oven.
On the sixth dayfor breakfast you can boil corngritsand add cream cheese to it.
You can repeat the dinner and cook chicken breast, prepare a vegetable salad for it.
For an evening meal, stew rabbit meat with vegetables.
On the seventh dayin the morning: fat-free cottage cheese.
For lunch, make a salad with tuna and herbs.
For dinner, place the pangasius fillet on the grill and make a vegetable salad.
By following proper nutrition, you can avoid sudden changes in the amount of sugar in your bloodbloodthereby improving your health!
Attention!The information in the article is for informational purposes only. The materials in 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.