So you have 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 illnesses that prevent you from starting the weight loss process. And now you're trying to figure out, "Diet or exercise? "
Bad 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 eat and how many you burn, you will most likely be horrified. Do not despair. Continue reading.
You and I need to choose a diet that doesn't stress you out and physical activity that brings pleasure. For those who are afraid of the word "sport": don't worry, nobody 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- it's ironing, and walking to the office instead of shaking in a crowded minibus, and yoga, and dancing, and now fashionable cycling at a relaxed pace. Find a list of physical activities and immediately cross off any that cause tremors. From the rest, choose what you like and make a shortlist.
Minimal daily physical activity that involves your whole body should be at least 30 minutes a day while you're just starting to lose weight. Then you will like it and you can painlessly devote an hour to it. Only do what pleases, or has once pleased, or, if you've gone all out, causes the slightest disgust. In fitness centers choose group programs for people with a minimum level of training: although it was possible to plow yourself before, now the body is rebuilding and you will be grateful for the absence of therapy fromshock. 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 a muffin
lemon water
For those who have normal or low gastric acidity, 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 the vitamin C will support the immune system.
Universally "quality" diets that work well 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 get the diet wrong and generally derail the whole grandiose plan of change ofsize 50 to 44.
Simply put, there are two types of eating habits, one of which is yours. The "male type" is sensitive to hunger, his mood drops sharply when blood sugar levels drop (before dinner or in the morning when there is no time for breakfast); to limit himself to food is for him flour, he loves meat and would prefer a good steak to a cake. The "female type" is more resistant to food restriction, eats salad five times a day without a problem, but cannot pass candy bars without tears.
Protein-vegetable diets are ideal for the former, where you can't limit yourself to portion sizes (you still can't eat a lot of boiled chicken without seasoning, like vegetables). The second is to transfer carbohydrates to the morning, befriend sweeteners, and use a new flavor every day (the seductive goodness of food lies in its aroma, so the greedy body can be deceived). These 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 upbringing of a different, better person, who likes healthy food, for whom physical activity is not flour, but anatural expression of the joy of being.
…Have fun
Are we going to sit on buckwheat?
Mono-diets are only acceptable in one case: if you overeat 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 one does 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 succeeded, you will feel good and you yourself will not want to return to your past life. Start with a ready-made list - when you get involved, adjust it yourself:
Ways to lose weight for the lazy
No time for gyms and pool? It's hard to stick to a strict diet, but you want to lose weight? Do not despair! Losing weight for the lazy is also possible. You just need to follow certain rules, adhere to a simple nutrition system, devote time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, become slim without exhausting workouts.
Ways to lose weight fast for the lazy
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 person 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 losing weight 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 series of extra pounds. A good night's rest will help you fight off the extra pounds just as effectively as being in good physical shape.
- Eat slowly. The longer and more carefully you chew your food, the faster you will feel full. Enter the taste, enjoy not the filling of the stomach, but the very process of eating.
- Play sports. Let it be just lazy morning exercises. It will be enough to start the "mechanism" of getting rid of excess weight.
- Eat well. Avoid all fried foods, fatty and sugary foods. Gradual elimination of junk food will lead you harmoniously to a healthy diet that helps you lose weight.
- Drink more fluids. Water is a free way to heal and speed up metabolism. This is the main way to lose weight without 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 dietary restrictions, but it is necessary to improve the drinking regime. What is its essence? Before eating (every meal! ), You need to 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 be able to hold a large amount of food;
- water will speed up metabolic processes.
The weight will begin to turn negative by reducing the amount consumed, speeding up the metabolism and increasing your energy potential. You need to drink water even before a regular snack. They wanted to eat an apple - first two glasses of water. It sucks to eat a piece with a sandwich - we drink part 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 more than two hours afterwards is also impossible. This is the lazy diet rule, which must 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 ban on sweets does not apply to sweet fruits and dried fruits, honey. The urge to eat a chocolate bar or a cake is easily quenched with a teaspoon of honey - the taste of honey will satisfy your need for sweetness. What would a sample diet and meal plan for the day look like if you started lazy dieting? For example, like this:
- In the morning. Portion of water. Milk porridge with dried fruits or cottage cheese.
- Having dinner. Water, after 20 minutes - a bowl of soup, stewed vegetables, salad.
- afternoon tea. Portion of water, apple (orange, banana, grapefruit).
- Having dinner. Water, after 20 minutes - boiled chicken, vegetable salad.
Light exercises to lose weight
Lazy gymnastics 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 exercise is to exercise at least three times a week. A series of exercises:
- Lazy abdominal exercises. Lying in bed (you can immediately after waking up! ), inhale deeply through your nose, exhale slowly through your mouth. After a long exhale - three more short ones, which will completely free the lungs. Then we inhale into the stomach as deeply as possible, hold our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up muscles, improve bowel function, "accelerate" salts - walk lying down. You stay lying on your back, you stretch your arms along your chest, you throw the socks towards you. 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 of the knees, ankles, elbows, hands. We do about fifteen laps.
- Lazy gymnastics to improve blood circulation. Lying on your back, place the roller under your neck. Raising our arms and legs, we begin to shake them, as if pushing away balls falling on us.
- We are forming a press. From the same position, raise the closed legs (the angle between them and the bed is 45 degrees). We begin to slowly turn our legs. First 30 seconds to the left, then to the right. We do 10 laps in each direction.
Massage equipment
Visiting a massage is good because you don't need any effort. All you have to do is lie relaxed 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 - 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 right 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 advisable to refrain from drinking and snacking. You will slow down the process of lipolysis, that is, the burning out of fat stores, which is now actively taking place in the body.
Lazy diet for diabetes - weekly menu
Diabetes- one of the most common diseases in the modern world associated with a violation of carbohydrate metabolism.
Patients with this disease should first and foremost become aware of the importance of proper nutrition and their own role in maintaining health.
The main disadvantage of being lazydietsdiabetic is that its taste changes sharply, since this diet includes the rejection of simple carbohydrates.
The main task of the patientDiabetes- prevent glucose fluctuations insome blood.
You can highlight the basic rules of the menu for diabetes:
- You should completely eliminate or drastically reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, confectionery, semolina and rice cereal;
- food for peopleDiabetesshould include mainly complex carbohydrates: cereals, vegetables and fruits, berries and bread with cereals or with bran.
The main task will be to prevent sharp drops in the amount of glucose in plasma.
The menu should have an even distribution of food in small portions. It is also necessary to take into account that in the whole diet there is an even distribution of the amount of carbohydrates, since this will help to reduce the consumption of pills, necessary medicines, because insome bloodthe amount of sugar will be reduced.
When changing diet, do not forget to measure the sugar level insome blood, and thus adjusting the intake of the necessary medications. All this must be strictly controlled.doctor.
The menu, which will be presented below, can be considered an example of a diet for a patient.
First dayfor breakfast you can make an omelette, add bacon and cheese to it if you want.
For lunch: boil a portion of chicken, make a vegetable salad, season with vegetable oil and cut an avocado.
For dinner, you can bake chicken with broccoli, filled 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 it a vegetable salad.
For dinner, you can simmer chicken with green beans and broccoli, and slice it with fresh tomatoes and cucumbers.
The third dayin the morning, you can make diet cheesecakes (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut pulp.
For dinner: turkey in a creamy vegetable sauce.
The fourth daybreakfast can be repeated and make an omelet, and add cheese and bacon to it.
Lunch: velouté of lentils and grilled cod.
For dinner, you can boil buckwheat and simmer chicken with a creamy sauce.
The fifth dayfor breakfast: dry whole grain bread and boil eggs.
For lunch, you can steam beef cutlets and boil barleygroats.
For the evening: cook dorado fish with vegetables in the oven.
The sixth dayfor breakfast you can boil corngroatsand add cream cheese.
You can repeat dinner and boil the chicken breast, prepare a vegetable salad.
For an evening meal, simmer rabbit meat with vegetables.
The seventh dayin the morning: cream cheese without fat.
For lunch, prepare a salad with tuna and herbs.
For dinner, place the pangasius fillet on the grill and make a vegetable salad.
By adhering to proper nutrition, you can avoid sudden changes in the amount of sugar insome bloodthereby improving your health!
Attention!The information provided in the article is for informational purposes only. Item materials do not require self-processing. Only a qualified doctor can make a diagnosis and give treatment recommendations, based on the individual characteristics of a particular patient.