So you've 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 diseases prevent you from starting the weight loss process. And now you are 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? ". If you count the calories you consume and determine how many of them you burn, you will most likely be horrified. Do not despair. Continue reading.
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 will make an athlete out of you while you sit on bread and water, we are not in Buchenwald.
Walk instead of work
Physical activity- this is 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 those that cause tremors. From the rest, choose what you want 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 love it and you can painlessly put an hour for it. Do only that which gives pleasure, or once has pleasure, or, if you have launched yourself completely, causes the least disgust. In the fitness center, choose group programs for people with a minimum training level: even if it was possible to plow on you before, now the body is building up and will be grateful to 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 who have normal or low stomach 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 helps the stomach break down fats, and the vitamin C will support the immune system.
Universal "quality" diets that give good results in the absence of concrete 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 to the wrong diet and in general the whole grandiose plan of the size50 to change. to 44.
To put it very simply, there are two types of eating habits, one of which you belong to. The "masculine 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 meal for him, he loves meat and would prefer a good steak before a cake. The "female type" is more resistant to food restriction, 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 the 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 tempting goodness of food lies in its aroma, so the gourmet body can be deceived). Both those 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 a different, better person who loves 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 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 the reserve, so we do not have an "emergency diet", but a healthy diet with healthy food.
You don't need a will to lose weight. It is useful only in the first stage: to form such habits that allow you to continue losing weight without effort. When you succeed, you feel good and you yourself do not want to return to your past life. Start with a ready-made list - if you are involved, adjust it for you:
Ways to lose weight for lazy
No time for gym and pool? It's hard to stick to a strict diet, but you want to lose weight? Do not despair! Weight loss for the lazy is also possible. You just need to follow certain rules, stick to a simple nutrition system, devote some time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, get slim without strenuous workouts.
Ways to lose weight fast for lazy people
Lazy weight loss requires 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-willed person will never get what they want, so make an effort of will and follow the principles:
- Control your weight. Daily weighing helps you track the process of weight loss by grams, and the first positive results inspire you for new "feats".
- Sleep more. Experimentally, scientists have long proven that lack of sleep leads to a number of extra pounds. A good night's rest will help you fight extra pounds no less effectively than fitness.
- Eat slowly. The more thoroughly and longer you chew your food, the faster you will feel full. Give the taste, enjoy not filling the stomach, but the whole process of eating.
- Enter for sports. Let it be only lazy morning exercises. It will be enough to start the "mechanism" to remove 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 means of healing and speeding up the 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 effective diet
This is a diet for the lazy, in which there are no restrictions on food, but there is a need for an increased 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 for losing weight has its undeniable advantages:
- Drinking water will dull the feeling of hunger;
- a full stomach will not accommodate a large amount of food;
- Water will speed up the metabolic processes.
The weight starts to go into the negative by reducing the amount eaten, speeding up the metabolism, increasing your energy potential. You have to drink water even before your normal snack. They wanted to eat an apple - first two glasses of water. It is tempting to eat a bite with a sandwich - we drink part of the liquid provided by the diet. Following the rule of drinking before eating quickly gives 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 foods, fatty foods, 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 remove with a teaspoon of honey - 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. part of the 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.
Light exercises for weight loss
Gymnastics for the lazy is good because the exercises do not require many approaches, and it takes little 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 train at least three times a week. A series of exercises:
- Lazy abdominal exercises. Lying in bed (you can immediately after waking up! ), breathe deeply through the nose, slowly through the mouth. After a long exhalation - three shorter ones that completely free the lungs. Then we draw the stomach as deep as possible, hold the breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up the muscles, improve bowel function, "accelerate" the salts - lying to go. We lie on our backs, we stretch our arms along the torso, we refuse the socks on ourselves. We imitate foot movements. We do the exercise as much as possible until we are slightly tired.
- Lazy gymnastics for legs and arms. Alternatively, in random order, we make rotations in the area of the joints of the knees, ankles, elbows, hands. We make about fifteen turns.
- 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 we are brushing off balloons that fall 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 begin to turn our legs slowly. First 30 seconds to the left, then to the right. We make 10 turns in each direction.
Hardware massage
Going for a massage is good because you don't need to put in any effort. You only need to lie relaxed on the massage therapist's couch. If you want to get the maximum result, 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 right 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 and the cells of the body are completed.
- Two hours after the massage it is also advisable to drink and eat. You will slow down the process of lipolysis, i. e. h. the expenditure of fat reserves, which are 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, should realize the importance of proper nutrition and their own role in maintaining health.
The main disadvantage of lazydietswith diabetes is that its taste changes greatly, because this diet includes the rejection of simple carbohydrates.
The main task of the patientDiabetes- Prevent glucose fluctuationsBlood.
You can highlight the basic rules of the menu for diabetes:
- You need to completely eliminate or significantly reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, candy, semolina and rice grains;
- Food for peopleDiabetesshould mainly contain complex carbohydrates: cereals, vegetables and fruits, berries and cereal bread or with bran.
The main task is to avoid sharp drops in the amount of glucose in the plasma.
The menu should have an even distribution of food and small portions. It is also necessary to take into account that in the whole diet there is a uniform distribution of the amount of carbohydrates, because this helps to reduce the intake of the necessary pills, drugs, because inBloodthe amount of sugar is reduced.
With a change in your diet, you should not forget to measure the level of sugarBlood, thereby adjusting the intake of the necessary drugs. All this must be strictly monitored.Doctor.
The menu presented below can be considered as an example of the patient's diet.
First dayfor breakfast you can make an omelet, add bacon and cheese if you want.
For lunch: cook a portion of chicken, make a vegetable salad, 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 cook buckwheat and pour it with milk.
For the second meal: cook fish with vegetables on the grill or bake in the oven, make a vegetable salad.
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 by 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 omelet, and add cheese and bacon.
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 barleylarger.
For the evening: dorado fish with vegetables baked in the oven.
On the sixth dayfor breakfast you can cook cornlargerand add cream cheese.
You can repeat the meal and cook the chicken breast, prepare a vegetable salad.
For an evening meal, rabbit meat with vegetable stew.
On the seventh daymorning: fat-free cottage.
For lunch, prepare a salad with tuna and herbs.
For dinner, put the pangasius fillet on the grill and make a vegetable salad.
Adhering to the right diet, you can avoid sudden changes in the amount of sugarBloodthereby improving your health!
Attention!The information in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.