So you've decided to lose weight. As a reasonable person, you started with a visit to a nutritionist and made sure that you don't have hormonal problems or serious illnesses that are preventing you from starting the weight loss process. And now you're trying to understand: "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 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. keep reading
You and I need to choose a diet that does not stress you and a physical activity that gives you pleasure. For those who are afraid of the word "sport": don't worry, no one is going to make you an athlete while you're sitting on bread and water, we're not in Buchenwald.
walk instead of 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 cycling at a relaxed pace. Find a list of physical activities and immediately cross off those that cause tremors. Of the rest, choose what you like best and make a preselection.
Minimum daily physical activity that involves the whole body should last at least 30 minutes a day while you start to lose weight. Then you will like it and you can spend an hour on it without pain. Do only what gives pleasure, or once gave pleasure, or, if you've gone all the way, causes the slightest displeasure. In gyms, choose group programs for people with a minimum level of training: even if plowing was possible before, now the body is rebuilding itself and will thank you for the absence of shock therapy. Our goal is to get the body used 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
water with lemon
For those with normal or low stomach acidity, it is good to add lemon juice to the water at the rate of half a lemon for every two liters of water. Those that have a lot of 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.
Universally there are no "quality" diets that work 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 than to follow the wrong diet and generally derail the whole grandiose plan of changing size 50 to 44
In a nutshell, 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); limiting himself to food is flour for him, he loves meat and would prefer a good ribeye to a cake. The "female type" is more resistant to dietary restriction, he eats salad five times a day with no problem, but can't go through chocolate bars without tears.
Protein and vegetable diets are ideal for the former, where you can't limit yourself in portion sizes (you still can't eat a lot of plain boiled chicken, like vegetables). The second is to move carbs into the morning, make friends with sweeteners, and wear a new perfume each day (the seductive goodness of food lies in its scent, so the gourmet body can be fooled). Those and others should not immediately switch to a rigid "by 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 food, for whom physical activity is not flour, but a natural expression of joy. of being.
…and have fun
Shall we sit on the buckwheat?
Monodiets are acceptable only in one case: if you overeat at a banquet to the point of nausea. So you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates the fat storage mechanisms in reserve, so we are not facing an "emergency diet", but rather a healthy diet with healthy foods.
You don't need willpower to lose weight. It is useful only at the initial stage - to form habits that 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 prepared list – when you get involved, adjust it yourself:
Ways to lose weight for the lazy.
Don't have time for gyms and swimming pool? It is difficult to follow a strict diet, but do you want to lose weight? Don't despair! Losing weight for the lazy is also possible. You just need to follow certain rules, adhere to an easy nutrition system, spend some time on "lazy" gymnastics. Then you will definitely 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 a minimum of energy and time on your part. You just need to create a set of rules, the strict observance of which will quickly lead you to the cherished goal. A weak-willed person will never get what he wants, so make an effort of will and follow the principles:
- Control your weight. Daily weighing will help you track the process of weight loss by grams, and the first positive results will inspire you to new "feats".
- Sleeping more. Experimentally, scientists have long proved that lack of sleep leads to a set of extra pounds. A good night's rest will help you shed extra pounds just as effectively as exercise.
- Eat slow. The more thoroughly and for longer you chew your food, the sooner you will feel satisfied. Enter the flavor, enjoy not filling the stomach, but the very process of eating.
- Practice 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. 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 means of healing and speeding up metabolism. This is the main way to lose weight without any extra effort, on which the simple weight loss diet is based.
What is the simplest but most effective diet?
This is a diet for lazy people, in which there are no restrictions on food, but it is necessary to improve the drinking regimen. What is its essence? Before eating (every meal! ) You should drink a couple of glasses of clean, bottled or mineral water. Twenty minutes later, you can start eating. Such a lazy principle of losing weight has its undeniable advantages:
- drinking water will calm the feeling of hunger;
- a full stomach will not accommodate a large amount of food;
- water will speed up metabolic processes.
The weight will start to turn negative as you reduce the amount you eat, speed up your metabolism and increase 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 is pulled for a snack 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 within 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 foods, fatty foods and sweets. The ban on sweets does not apply to sweet fruits and dried fruits, honey. The desire to eat a chocolate bar or a cake is easy to satiate with a teaspoon of honey: the honey flavor 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. portion of waterMilk porridge with nuts 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.
Light exercises to lose weight.
Gymnastics for sloths is good because the exercises do not require a large number of approaches and a short time is needed 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 immediately after waking up! ), take a deep breath in through your nose, slowly exhale through your mouth. After one long exhalation, three shorter ones, which will completely release the lungs. Then we suck in the stomach as deeply as possible, hold our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up the muscles, improve bowel function, "accelerate" salts - walking lying down. We lie on our backs, stretch our arms along the torso, reject socks to ourselves. We imitate the movements of walking. We perform the exercise as much as we can, until we are a little tired.
- Lazy gymnastics for legs and arms. Alternately, in random order, we perform rotations in the area of the joints of the knees, ankles, elbows, hands. We made about fifteen laps.
- Lazy gymnastics to improve blood flow. Lying on your back, place the roller under your neck. Raising our arms and legs, we begin to shake them, as if repelling balloons falling on us.
- We form a press. From the same position, raise your legs closed (the angle between them and the bed is 45 degrees). We begin to slowly rotate our 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 have to lie down relaxed on the massage table. If you want to get 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 regimen, 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 lose weight.
The correct water regimen 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, that is, the expenditure 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, first of all, need to realize the importance of proper nutrition and their own role in maintaining health.
The main disadvantage of being lazysubsistence allowancewith diabetes is that its taste changes a lot, since this diet includes the rejection of simple carbohydrates.
The main task of the patient.diabetes- prevent glucose fluctuations inblood.
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, confectionery, semolina and rice cereals;
- food for peoplediabetesit should include mainly complex carbohydrates: cereals, vegetables and fruits, berries, and whole-grain or bran bread.
The main task will be to avoid 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 throughout the diet there is an even 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 should not forget to check your blood sugar level.blood, and thus adjusting the intake of the necessary drugs. All of this must be strictly supervised.medical.
The menu, which will be presented below, can be considered as an example of a patient's diet.
First dayfor breakfast, you can make an omelette, add bacon and cheese to it if you like.
For lunch: boil a portion of chicken, make a vegetable salad, season with vegetable oil, and slice an avocado.
For dinner, you can bake chicken with broccoli in the oven, stuffed 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 in the oven, make a vegetable salad.
For dinner, you can stew chicken with green beans and broccoli, and slice it with fresh tomatoes and cucumbers.
On 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.
On the fourth dayBreakfast can be repeated and make an omelette, and add cheese and bacon to it.
Lunch: lentil cream soup and grilled cod.
For dinner, you can boil buckwheat and stew chicken with a creamy sauce.
on the fifth dayfor breakfast: dry wholemeal bread and boiled eggs.
For lunch, you can cook steamed veal cutlets and boiled barley.semolina.
For the evening: roast dorado fish with vegetables in the oven.
on the sixth dayfor breakfast you can boil cornsemolinaand add cream cheese.
You can repeat the dinner and boil the chicken breast, prepare a vegetable salad for it.
For dinner, rabbit meat stew with vegetables.
on the seventh dayin the morning: fat-free cottage cheese.
For lunch, prepare a salad with tuna and herbs.
For dinner, put 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 inbloodthus 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.