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 illness preventing you from starting the weight loss process. And now you're trying to figure out: "Diet or exercise? "
Wrong question. Right: "How many calories should I be burning with my current eating habits? "or "How much do I need to consume to continue my sedentary life? ». When you count the calories you consume and determine how many of them you burn, you will probably be horrified. Don't despair. Continue reading.
You and I must choose a diet that does not stress you and physical activity that brings pleasure. For those who fear 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 the trip to the office on foot instead of shivering in a crowded minibus, and yoga, and dancing, and now fashionable cycling at a leisurely pace. Find a list of physical activities and immediately cross out the ones that cause dread. From the rest, pick the one you like and make a short list.
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 like it and you can painlessly spend an hour on it. Do only that which gives you pleasure, or which once gave pleasure, or, if you have gone completely wild, causes the least disgust. In gyms, choose group programs for people with a minimum level of training: even if it was possible to plow you before, now the body is rebuilding and will thank you for the absence of shock treatment. Our goal is to get the body used to a new way of energy expenditure. Therefore, move every day, the only exception is a cold with a temperature.
Buy perfume, not muffins
Water with lemon
For those with normal or low stomach acidity, it is good to add lemon juice to the water at a ratio 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 fats and the vitamin C will support the immune system.
Universally "quality" diets that give good results in the absence of tangible suffering do not exist. More specifically, for every body 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 on the wrong diet and generally derail the whole grandiose 50 to 44 size change plan.
To put it very simply, 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 rather have a good steak than a cake. The "female type" is more resistant to food restriction, eats salad five times a day without problems, but can't pass chocolate bars without tears.
Protein-vegetable diets are ideal for the former, where you can't limit yourself to portion size (you still can't eat a lot of unseasoned boiled chicken, like vegetables). The second is to carry carbohydrates in the morning, make friends with sweeteners and use a new aroma every day (the seductive goodness of food is in its aroma, so the gourmet body can be deceived). Both they and others should not immediately turn 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 the joy of being.
…and have fun
Shall we 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 fat storage mechanisms, so we don't 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 at all. If you succeeded, you will feel good and you yourself will not want to go back to your previous life. Start with a ready-made list - when you get involved, adjust it yourself:
Ways to lose weight for lazy people
No time for gyms and swimming pools? Is it hard to follow a strict diet but 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 diet, spend some time on "lazy" exercise. Then you will definitely be able to lose weight without dieting, get slim without exhausting workouts.
Ways to lose weight fast for lazy people
Lazy weight loss will require 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 beloved goal. A person with a weak will will never get what he wants, so make an effort of will and follow the principles:
- Check your weight. Daily weighing will help you monitor the weight loss process in grams, and the first positive results will inspire you to new "feats".
- I sleep more. Experimentally, scientists have long proven that lack of sleep leads to a set of extra pounds. A good night's rest will help you fight extra pounds no less effectively than physical fitness.
- Eat slowly. The more carefully and more you chew your food, the faster you will feel full. Get into the taste, enjoy not filling the stomach, but the very process of eating.
- Come in for sports. Let it just be lazy morning exercises. It will be enough to start the "mechanism" of getting rid of extra pounds.
- Eat right. Avoid all fried, fatty and sugary foods. The gradual elimination of junk food will harmoniously lead you to a healthy diet that helps 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 any extra effort, on which the simple diet for weight loss is based.
What is the most simple but effective diet
This is a diet for lazy people, in which there are no restrictions on food, but there is a need for fortified drink. What is its essence? Before you eat (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 weight loss has its undoubted advantages:
- Drinking water will alleviate 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 go negative by reducing the amount you consume, speeding up the metabolism, increasing your energy potential. You should drink water even before a regular snack. They wanted to eat an apple - first two glasses of water. It is tempting to eat a bite with a sandwich - we drink a portion of the liquid provided by the diet. Adhering to the rule of drinking before eating will quickly give a positive result. Eating 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 lazy diet
From the diet it is necessary to exclude fried, fatty foods, sweets. The ban on delicacies does not apply to sweet fruits and dried fruits, honey. The desire to eat a chocolate bar or a cake is easy to extinguish with a teaspoon of honey - the taste of honey will satisfy your need for a sweet treat. What would a sample diet and meal plan for the day look like if you were to start a lazy diet? For example, like this:
- In the morning. Portion of water. Milk porridge with dried fruit or cottage cheese.
- Dinner. Water, after 20 minutes - a bowl of soup, boiled 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
Fitness for lazy people is good because the exercises do not require a large number of approaches and it takes a 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 exercise at least three times a week. A set of exercises:
- Lazy abs exercises. Lie in bed (you can right after waking up! ), inhale deeply through your nose, exhale slowly through your mouth. After a long exhalation - three more short ones, which will completely release the lungs. Then we pull the stomach as deep as possible, hold our breath for 15 seconds. Repeat two or three times.
- Lazy gymnastics for warming up muscles, improving bowel function, "accelerating" salts - walking lying down. We remain lying on our backs, stretch our arms along the trunk, discard the socks towards ourselves. We imitate the movements of walking. We perform the exercise as much as we can, until we get slightly tired.
- Lazy exercise for legs and arms. Alternatively, in random order, we perform rotations in the area of the knee joints, ankles, elbows, hands. We perform about fifteen turns.
- Lazy exercise to improve blood flow. Lie on your back, put the roller under your neck. Raising our arms and legs up, we begin to shake them, as if to repel balloons falling 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 slowly turn our legs. First 30 seconds to the left and then to the right. We make 10 turns in each direction.
Material massage
Going to a massage is good because it doesn't take any effort. You will only need to lie relaxed on the massage therapist's couch. If you want to get the maximum effect, then it is better to prefer material massage to the usual manual massage - this is now the most effective and popular method.
For rapid weight loss, it is also necessary to observe the alcohol consumption regime, so the effect of lymphatic drainage is achieved. With its help, all unnecessary fluids will leave the body, you will feel light, you will get rid of cellulite and you will become thinner.
The right regime of water for massage:
- Do not eat or drink two hours before the massage. By the time the process starts, all the previous water entry processes into the body cells will have been completed.
- Two hours after the massage, it is also advisable to refrain from drinking and snacking. You will slow down the process of lipolysis, i. e. 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 suffering from this disease, first of all, should realize the importance of proper nutrition and their own role in maintaining health.
The main disadvantage of being lazydietswith diabetes is that its taste changes a lot, since this diet involves the rejection of simple carbohydrates.
The main task of the patientDiabetes- prevention of glucose fluctuationsblood.
You can highlight the basic rules of the menu for diabetes:
- You must completely eliminate or significantly reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, confectionery, semolina and rice cereal.
- 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 prevent 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 contribute to reducing the intake of the necessary pills, drugs, because inbloodthe amount of sugar will decrease.
With a change in your diet, you should not forget to measure the sugar levelblood, and therefore adjusting the intake of the necessary drugs. All this must be strictly controlled.doctor.
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 omelet, add bacon and cheese if you want.
For lunch: boil a portion of chicken, make a salad with vegetables, season with salt and pepper vegetable oil and cut an avocado.
For dinner, you can bake chicken with broccoli in the oven, topped with a mixture of eggs and milk.
On the second dayfor the first meal, you can boil buckwheat and pour milk over it.
For the second meal: cook fish with vegetables on the grill or baked in the oven, make a vegetable salad for it.
For dinner, you can cook chicken with green beans and broccoli and cut it with fresh tomatoes and cucumbers.
The third dayin the morning, you can make diet cheese pies (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut mash.
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 to it.
Lunch: cream of lentil soup and grilled cod.
For dinner, you can boil buckwheat and cook chicken with a creamy sauce for it.
The fifth dayfor breakfast: dry wholemeal bread and boil eggs.
For lunch, you can steam beef cutlets and boil barleygroats.
For the evening: bake dorado fish with vegetables in the oven.
On the sixth dayfor breakfast you can boil corngroatsand add the cream cheese to it.
You can repeat the dinner and boil the chicken breast, prepare a vegetable salad for it.
For dinner, cook rabbit meat with vegetables.
On the seventh dayin the morning: fat-free cottage cheese.
For lunch, prepare a salad with tuna and herbs.
For dinner, grill the pangasius fillet and make a vegetable salad.
By following the right diet, you can avoid sudden changes in the amount of sugarbloodthereby improving your health!
Caution!The information provided in the article is for informational purposes only. The materials in the article do not require self-medication. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.