Currently, the problem of losing weight is very important.This is not surprising, t. To. In a frantic pace of modern life, not everyone has time to count calories daily and cooking healthy pischi.Suschestvuet huge number of diets, tips, techniques and exercises for losing excess weight.
There are two basic rules for effective weight loss:
of the final and firm decision.If you have decided that you need to lose weight effectively, do not give reason to knock himself from the right path!This is especially true of their own persuasion that you can eat a small cookie or a piece of cake.Also, do not forget the good mood.
Overweight need to drop slowly.Focus on one method where you have to throw off 1 kg per week, and no more!So you need to be patient and be adjusted to the fact that in a month you will be discharged from 3 to 4 kg of excess weight.
few tips for those who want to lose weight the most reliable way:
- After 6 hours, the evening did not eat the food.If you feel the need for food, th
- the day, drink more than 1.5 liters of purified water
- Discard the semis.Prepare fresh food only from natural products
- one day a week to devote unloading his body or sit on a one-day diet
- Give sleep at least 7 hours per day.Then your metabolism normal
- reduced to zero consumption of foods that contain sugar, flour and fats
- Eat more plant foods and fresh
- 1 or 2 times a month start a day that drink only purified water.These fasting days useful, t. To. Enable withdraw toxins from the body
- Keep an active lifestyle
- to provide more incentives to select a beautiful girl or a star with a perfect figure, and put her photo on the most prominent
right combinationdiet with exercise for weight loss
Proper diet - this is a diet that contains healthy food low in calories.You need to lose weight due to fat, and not at the expense of muscle mass.To
of your body fat is left, the one diet will not help you.We need to perform active exercise for weight loss.
based on your own preferences and health, choose for themselves the most optimal level of intensity and load.The correct combination of exercise with proper nutrition give a stunning effect!
individual weight loss program: is approximately
The body of each person is unique in his own way, so each must be chosen its slimming program.How to make a weight loss scheme or individual weight loss program?
We need to find the optimal weight for your height.Then calculate how much you want to get rid of excess weight, taking into account the fact that every week you have to fold no more than 1 kg.Calculate how long it will take.
Do not be lazy, count calories daily rate.It should be no more than 1200 calories per day.However, less it is also not necessary - the lack of calories as harmful to the body, as well as their abundance.
Learn the right amount and the ratio of proteins, carbohydrates and fats that are essential for proper nutrition.
Make a list of the right foods, and based on their caloric content, create the menu for the week / month.At first it will be difficult, but eventually you learn table calorie, and will be easier to count calories.
When will be a week and a half of good nutrition and the body gets used to it, you can start doing simple exercises to lose weight.
Proper nutrition for weight loss: the basic principles
complete, nutritious and delicious breakfast, which contains large amounts of trace elements, is able to satisfy the human body for the day.People who refuse to breakfast, thinking that it will reduce their calorie intake, profoundly mistaken.Good breakfast - good physical and emotional condition.Those who have fully fed in the morning, less willing to snack between meals and dinner eat less food.
menu of proper nutrition for weight loss
- 200 g of fresh lettuce, a small piece of lean meat, a small plate of boiled rice without oil and spices, a cup of tea with a slice of lemon, 1 fruit.
- Boiled potatoes, beans, chicken fillet with parmesan cheese, a cup of green tea with a slice of lemon, 1 small piece of fruit.
- fresh salad, whipped omelet from 2 eggs, a cup of tea from herbs, 1 unsweetened fruit.
- small portion of nuts.
- handful of berries or 1 apple.
- 2 slices of bread, a slice of lean fish, salad plate, purified water with lemon.
- small portion of brown rice porridge, vegetables, raw or stewed, 1 tbsp.chilled mint tea, 1 small piece of fruit.
- piece of lean meat or fish, a salad of fresh vegetables and herbs, purified water with lemon.
- 1 tbsp.low-fat yogurt.
- 1 slice of bread from wheat flour, steamed vegetables, 1 tbsp.purified water with lemon.
- 150 grams of cottage cheese, low-fat, 1 fruit, 1 tbsp.purified water.
- lean fish boiled, salad greens, toast of wholemeal bread, 1 tbsp.water with lemon.
Starting to eat properly, do not expect rapid changes in their weight, be disciplined and patient.Fully accustomed to proper diet, you can only 4 months.
Proper diet for weight loss: recommendations
in strict compliance with this diet, you can throw up to 7 kg per month.The basic rules of diet:
- Meals must be in the same time.
- 30 minutes before a meal drink 1 tbsp.purified water.
- Get vitamins, and if you have lowered hemoglobin, then the medication containing iron.
list of foods that should be included in your diet:
- mineral and purified water without gas
- Fresh juices
- Cottage cheese with low-fat
- Boiled eggs
- Rice and buckwheat porridge
- Fresh vegetable food (exceptpotatoes)
- Lean cooked meat or chicken
- Canned vegetables (allowed only a small amount)
- Butter, vegetable, olive oil and other
- flour and sweet products
- Dishes thatexposed to hot and smoked
- Dairy products, where the percentage of fat is more than 1,5%
Proper diet for weight loss: a rough menu
- 1 egg, cookedboiled
- 100 g low-fat cottage cheese
- 5-6 pcs.figs
- 2 nebolshihfrukta
- cup of fresh fresh, tea or coffee
- cooked lean meat or chicken
- vegetables in any form
- 1 small fruit
- 1 tbsp.fresh juice
- vegetables in any form
- rice or buckwheat porridge
- 100 g low-fat cottage cheese
- 1 apple or pear
- 1 tbsp.juice
How to choose a diet?
the best way to choose the right diet is the selection of individual foods and beverages.Remember that you should not completely exclude from your diet meals that contain useful vitamins and minerals.Pay attention to the consumption of proteins, fats and carbohydrates.Correct their relationship will help the body to lose weight naturally.Examine the table of calories, vitamins and minerals relations.
- 90-day diet of a separate food
- Dry diet: Sportsmen recommend!
to lose weight properly, show perseverance and make himself the menu for a week, a month, and follow it.Start a blog where you can write about their achievements.This can serve as a great incentive!Include in your daily schedule mild exertion.Enjoy the favorable changes in your body and do not rush the results.