What happens is that all women are scared all year long: before the 30-day holiday, and the figures of both begin to "lose weight" in the summer, and remain unchanged. Fitness trainers and nutritionists know how to lose 10 kg a month (and is it true). Yes, you have to leave a lot of stuff and finally go to the gym (without fatigue) - but what can you not do for the sake of taking pictures with swimwear!
Here is your future: six basic rules for effective weight loss
Losing weight without diet is possible if you exercise regularly with proper diet. But you can not rely on magic powder, tablets and plasters. Reviews ensure that the only people assisted by the fund are its producers, which enriches women’s trust.
But just changing the diet is not enough -you need to instill six "iron" rules in yourself, which can not be changed.
Competent drinking regime
Each diet adheres to water rules, ranging from a strict mono diet or a "bad" diet (French diet, buckwheat, Japanese diet) and ending with PP.
The essence of the water regime is simple:drink at least 1. 5 liters of clean water daily. Take cold water from an office cooler, buy bottled drinking water (it may be mineral water, but without gas), use water from home filters.
- do not replace water with tea, coffee and compote (i. e. such drinks are not forbidden, but leave yourself only as "pampering");
- The higher and larger, the more water you need to drink - a total of 1. 5 liters is designed for women of average shape, and if you are, say, tall, the daily rate should start from 2 liters;
- drink the first glass in the morning on an empty stomach (2-3 drops of lemon juice or apple cider vinegar there - this will help "speed up" metabolism); you need to drink a glass (or at least half a glass) - never try to drink a lot of water at one time;
- do not drink with food - at least an hour should pass after eating.
Healthy food as a dietary alternative
If you do not want to "sit" on a buckwheat or green apple, you do not have to, but you still have to comply with the restrictions. You already know what you need to leave behind: do not cook or buy sweets, fried foods, fatty foods, smoked meats, fast food. Avoid bread, starchy vegetables (potatoes, corn), high calorie fruits (bananas). Drink enough sugary fruits and dried nuts.
If you can not live without sweets, buy dark chocolate (bitter bitter) and leave 1-2 cups in the morning.
The easiest way to lose weight is in the summer, when the vegetables are cheap and fragrant and cheap.
And one more thing: visit the grocery store only with a full stomach. So you protect yourself from spontaneous purchases (excess products that are then consumed "through I do not want" so as not to spoil).
Estimated Daily Calorie Loss
For active life, adults need to eat 1800 kcal a day. If more will enter the body - the folds on the sides will go away. If you do less (even sports will be added), you will lose weight.
Nutritionist for sure:you will burn one kilogram of body fat if you lose 700 kcal a day(without altering physical activity).
Set up "accounting" for your diet. Write down what you ate today, yesterday, a day ago and what calories you gained. Now decide for yourself which portion of the meal should be reduced, which snacks should be discarded, what foods should be replaced with low-calorie foods. Get a monthly weight loss plan.
But: 1200 kcal "poor" daily ration is considered dangerous!
Daily routine "Iron"
- Basic meals (breakfast, lunch, dinner) should take place at the same time.
- Exercise regularly. If you do not have time to exercise every day, choose 3-4 days a week and do not miss "physical education".
- Modes must be complied with no matter what. Do not break it, even if you are in a hurry at work or a friend invites you to a restaurant for a rich festive table.
Remember: this is temporary, you only have to last a month! Though . . . many in 30 days get used to this regime and make it their routine (delight their own body).
Movement is not only life, but also harmony
Even if you choose a strict diet, it will not help you lose weight fast. In addition, movement helps keep muscles in good condition and speeds up metabolism.
If you are unable to work out at the fitness club:
- make it a habitshort gymnastic warm-ups(get up from your desk every hour and squat, do hand deliveries, remember what you teach in school);
- lovenight walksin the fresh air (good sleep would be a nice bonus);
- replace short trips (1-2 public transport stops) with pedestrian "dashes";
- oftencleanindoors (mopping is an exercise for the shoulder and arm muscles).
Fix "startup", but do not save records
At the beginning of weight loss, measure your own parameters with a measuring tape, write down your own weight. You can keep "control" clothes (say, put the pants right next to you - they'll tell you and your family at the end of the month if your parameters have changed). You can take pictures.
And after that. . . Forget that you are losing weight.No need to weigh yourself every 3 hours and sleep in a hug with a measuring tape.Give yourself a mindset: I have started a healthy lifestyle, and I will be slimmer. And do not break the rules and food.
You can reconsider yourself and measure your own waist only at the end of the month.
Regular sports training for a month
Exercise is an important part of your weight loss. You do not have to spend money to subscribe to fitness clubs and sportswear - you can work out at home and in your pajamas. The main thing is todo it regularly and diligently, implement each approach clearly, adhere to the rules developed by the trainer:
- should start with light warming, warm up the muscles (thanks to this, the body will growtired);
- do not exercise on a full stomach - nor can you sit at a table immediately after class (abstain from food about an hour before and an hour after training);
- drinking clean water during class is possible and necessary;
- Basic training time: 2-3 sets for each exercise (10 to 20 repetitions per set), the interval between exercises is a maximum of 2 minutes;
- As the body becomes accustomed to the basic load, the number of repetitions and approaches should be increased.
What is warming up: arm swing, running in place, squatting. You can remember something from school practice. Perform each exercise at least 10 times.
Important: If your body does not adapt to exercise and you are in pain, do not exercise every day, but every day, let your muscles relax.
The exercises described below are suitable not only for women but also for men.
Make a flat stomach
4 types of exercises are suitable for pumping newspapers. You do not have to choose one, do it all.
- Bodybuilding. Lie on your back with your hands crossed on your chest. Bend your legs at the knees (option for "pro" - lift, bend at the knees, until parallel to the floor). Lift your head and shoulders as high as you can (chin to chest).
- Sidebar. Lie on your side using your elbows. Lift your body straight, just holding your elbows and feet. After standing like this for 30 seconds, change sides.
- Twisting(this option is contraindicated in diastasis). Lie on your back and bend your knees, keeping your hands behind your head, lifting your body and turning it to the right and left. Stretch your elbows towards your knees. At the end of each movement, do not lower your back to the floor.
- Boat: Lying on your stomach, arms along your body. Lift legs straight, shoulders off the floor. Lie down like this. The arms can be extended forward.
Handles hips and buttocks
Exercises like this will help get rid of stomach and lyes, and get rid of cellulite. A nice bonus: after a month of training, your legs will be lighter, shortness of breath will disappear when climbing stairs.
- Glute Bridge. Lie on your back (legs bent, standing on the floor), place your hands on the floor, lift your hips up, press your back. Keep your back straight.
- Turn back. Place the knees and elbows on the floor (back straight). Straighten one leg, bring it back and up as much as possible. Hold your foot like this, reattach it. Change your legs.
- Hip Transfer. Lie on your side, lie on the floor with your right hand and left leg bent, lengthen your right leg and lift parallel to the floor, but slightly upwards. Lower your legs.
- Squats Correct. You will be surprised, but you also need to know how to squat.
Such exercises not only shape the arms, prevent the biceps from hanging ugly, but also help relax the backs of inactive lifestyle lovers.
- Knee stress. Follow the emphasis while leaning on your knees. The hands rest on the floor slightly wider than the shoulders, below the upper chest. Lift one leg up, while pushing with your hands. In this case, both the abdominal and back muscles should be tense. If it is difficult to support your weight with just your hands, you can help your own knees.
- Rock Climber. Stand on a board with straight arms (back is a solid line without curls). Bend one leg, pull to your chest. Return to the original position. Repeat with the other leg.
- Lift the Side Dumbbell. Spread your arms sideways, bending at the elbows at 90 degrees. Extend both elbows, raise your hands up until the dumbbell clamped on your palms meet over your head. Return your hands to their positions. By the way: Beginners can do this exercise without a dumbbell.
Stretching: Muscle elasticity, minimizing tomorrow's pain
Warm-up - Start resting after each workout. Such exercises stretch and reshape the muscles, as lactic acid, which accumulates during exercise, is removed from them.
Food for 30 days
Do not ask for silly advice that tempts you to go on a hunger strike. Although, apparently, everything is logical: if a person does not eat, he will have to lose body fat. But - for now, for now! When the "hunger strike" ends, the organism, which is frightened by such a metamorphosis, will rush to store in the fat every part that is accompanied by food, fearing that difficult times will soon return.
Insisting Realistic Nutrition Tips:
- you need to eatfractions(in small but frequent portions);
- for a period of thirty days, you should not get carried away with a mono diet - it is better to build a balanced menu that includes all basic food groups;
- you should eat well (no - fast foods that contain excess fat, yes - fresh and freshly cooked dishes)
- you need to chew slowly and for a long time, without being distracted by reading or watching movies;
- instead of taking stress, get other "anti-nerve" habits, but not high in calories (squatting, cleaning, chatting with friends, walking)
Nutritionists also adviseto reduce the amount of salt in the diet. Salt stores water in the body (and a lot of toxins), sometimes on the "conscience" of this mineral - and swelling, which means an extra number on the scales. If you can not get salt and meat soup at all, at least do not buy salted fish, canned vegetables, purchased vegetable juices, and chips (this is a note for salt content).
And one last thing: alcohol stimulates the appetite, so you should let go of it (or keep communication with the "green snake" to a minimum).
- Low-fat cottage cheese sweetened with a slice of banana or dried fruit (in the morning you can get a small amount of this carb-rich food).
- Low-fat cottage cheese with ingredients and daikon (or parsley and tomatoes).
- Some "dry" boiled buckwheat, boiled chicken (or skinless thighs), fresh lettuce leaves or a bunch of arugula.
- Porridge buckwheat on water, seasoned with a tablespoon of live olive oil.
- Oatmeal with a tablespoon of raisins (remember: white raisins are considered lower in calories than black ones).
- Oatmeal milk with fresh fruit (say peach).
- Fat-free crushed eggs + fresh tomatoes + slices of black bread and a plate of fitness cheese.
- A slice of whole grain bread with ham and tomatoes (can be cooked on an electric grill) + vegetable salad dressed with olive oil.
The main principle of a healthy breakfast:carbohydrates. They will moisturize the body for a long time, so that the stomach will not bother you with hunger while working.
These nutrients are found in cereals, fruits, dried fruits. Do not be afraid of the caloric content of such foods - until night the body will spend these calories for energy (the main thing is that the portion is not too large).
- Boiled eggs + a glass of vegetable juice (fresh, because there is too much salt in the eggs contained).
- Mozzarella + tomato + basil (preferably fresh, not dried).
- Bread diet with low-fat cottage cheese spread (cheese can be mixed with ingredients, garlic).
- Cheese + 2-3 crackers.
- Crackers + fresh fruit.
- Cereal bar.
- Fresh apples (to lose weight it is better to buy green fruit) + a glass of low-fat kefir.
- Low-fat cottage cheese + berries (frozen, but better - fresh).
You should not miss snacks - such foods help kill the hunger pangs that occur in the morning. Even if you choose an option that you can swallow quickly, stop and slowly chew your part.
- Beef or chicken liver boiled with onions + some buckwheat (without oil) + fresh vegetables.
- Lean fish + dried rice + green salad sprinkled with lemon juice.
- Lean soup + black bread + fresh vegetable salad.
- Boiled beef with vegetable stew (to save time, meat can be boiled with vegetables).
- Steamed chicken (without skin) + fresh tomatoes with feta cheese.
- Turkish breast + boiled millet + light salad.
- Lean seafood fried with broccoli. The dish can be supplemented with 1-3 fresh salad leaves.
- Vegetable Chicken Soup + Vegetable Salad Dressed with Olive Oil.
meatshould be served for lunch. This product takes a long time to digest, so it can guarantee your fullness until nightfall. But choose low-fat varieties exclusively. If chicken and beef are boring, buy rabbits, cubs, river fish or lean sea fish.
Second snack (afternoon snack)
- A glass of natural yogurt without sugar.
- A piece of black bread + a glass of kefir.
- Boiled eggs (1 chicken or 2-3 quail) + fresh tomatoes.
- Low-fat cottage cheese comes with a teaspoon of honey.
- A glass of unsweetened yogurt + 2-3 whole grain breads.
- A cup of hot green tea + oatmeal biscuits.
- Fresh fruit (pears, apples, peaches, plums).
- Black bread + low-fat cheese (same fitness or gaudette, cottage cheese, tofu).
Important: The second snack should not break the stomach. Take a glass not for 250, but 200 ml.
No matter how much you want to lose weight,sour milk should be bought not with zero, but with low fat content(1% or even 2. 5%). Nutritionists ensure that the amount of calcium absorbed by the body from these dairy products depends on the presence of fat. But you must eat this way for a full month!
- Boiled beef dish + salad from any type of cabbage.
- Fish stew + green salad with lemon juice.
- Casserole of meat (beef or slices, vegetables, cheese).
- A protein omelet with low-fat sour cream or milk + fresh tomatoes and green onions (tomatoes and feathers can be used as a side dish or added to omelets).
- Steamed salmon + boiled rice + fresh vegetables.
- Hake grilled or other "slimming" fish fillets (without oil) + green salad with soy sauce.
- Boiled fish fillet with vegetables + light yogurt.
- Paprika stuffed with beef and brown rice + fresh cherry tomatoes with soft cheese and herbs.
Dinner must be light (so that a full stomach does not interfere with sleep). You do not have to give up.But the last meal should be prepared 3-4 hours before bed.
If you sit for too long and understand that you can not sleep because of hunger, drink kefir. However, hunger will deceive and a glass of water.