So you've decided to lose weight. As a reasonable person, you started by visiting a nutritionist and made sure that you have no hormonal problems and that no serious diseases prevent you from starting the weight loss process. And now you want to understand: "Diet or exercise? "
Wrong question. Correct: "How many calories do I need to burn according to my current eating habits? " or "How much do I need to eat to continue my sedentary lifestyle? ". When you count the calories you eat and determine how many of them you burn, you will probably be horrified. Do not despair. Read on.
You and I must choose a diet that does not stress you and physical activity that gives you pleasure. For those who are afraid of the word "sport": do not worry, no one is going to make an athlete out of you while you sit on bread and water, we are not in Buchenwald.
Walk in workplace
Physical activity- this is ironing, and traveling to the office on foot instead of shaking 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 those that cause tremors. From the rest, choose what you like and make a shortlist.
Minimal daily physical activity involving your whole body should last at least 30 minutes a day when you are just starting to lose weight. Then you will like it and you can set aside an hour without pain for it. Do only what gives pleasure, or once gave pleasure, or, if you have sent yourself completely, causes the least disgust. In fitness centers, choose group programs for people with a minimum level of training: even if it was possible to plow you before, the body is now rebuilding and will thank you for the lack of shock therapy. Our goal is to accustom the body to a new method of energy expenditure. Therefore, move every day, the only exception is cold with 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 per two liters of water. Those with high acidity can reduce the concentration or take half a lime, it is less and less acidic. The acid will help the stomach break down fats, and the vitamin C will support the immune system.
"Quality" diets that produce good results in the absence of tangible suffering are universal. More precisely, such a diet is different for each organism, and it is better to spend a few weeks listening to the body and determine its reaction to different diets than to go on the wrong diet and the whole grandiose plan of size change50 to delete. to 44 .
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 significantly when blood sugar levels drop (before dinner or in the morning when there was no time for breakfast); to limit himself to food than flour, he loves meat and would rather have a good steak than 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 suitable for the first time, when you can't limit yourself in the portion size (you can't eat a lot of cooked chicken without seasoning, like vegetables). The second is to transfer carbohydrates to the morning, make friends with sweeteners and use a new perfume every day (the alluring goodness of the food is in their aroma, so that the gourmet body can be seduced). They and others should not immediately switch to a strict diet "according to the book. "The recipe for long-term success is not a blitzkrieg, but a gradual education of a different, better person who likes healthy foods, physical activity is not flour, but a natural expression of joy in existence.
…and have fun
Shall we sit on buckwheat?
Mono-diets are only acceptable in one situation: if you eat excessively at a feast to the point of nausea. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates mechanisms of fat deposition in the reserve, so we do 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 at all. If you succeed, you will feel good and you will not want to return to your past life. Start with a pre-made list - once you join, adjust it yourself:
ways to lose weight for the lazy
No time for gyms and swimming pool? It is difficult to adhere 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 an easy diet, spend some time on "lazy" gymnastics. Then, you will definitely be able to lose weight without diet, be slim without exhausting workouts.
ways to lose weight quickly for the lazy
You will need minimal energy and time for lazy weight loss. You just need to create a set of rules, the strict observance of which will lead to the goal we maintain. A weak-willed person will never get what he wants, so try to will and follow the principles:
- Control your weight. Daily weighing will help you track the process of weight loss by gram, and the first positive results will encourage 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 extra pounds no less effectively than fitness.
- Eat slowly. The more thoroughly and longer you chew your food, the sooner you feel full. Enter the taste, enjoy not filling the stomach, but the very process of eating.
- Go in for sports. Let it be just lazy morning exercises. It will be enough to send the "mechanism" to get rid of excess weight.
- Eat right. Avoid all fried foods, fatty foods and sugars. A gradual elimination of junk food will lead you smoothly to a healthy diet that helps you lose weight.
- Drink more fluids. Water is a free method to heal and accelerate 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 simplest but most effective diet
This is a diet for the lazy, with no food restrictions, but an enhanced drinking regimen is required. 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 in losing weight has its undeniable advantages:
- drinking water will dull the feeling of hunger;
- a full stomach will not accommodate a large quantity of food;
- water will speed up metabolic processes.
Weight will begin to go into the negative by reducing the amount you eat, speeding up metabolism, and increasing your energy potential. You must drink water even before a regular snack. They wanted to eat an apple - first two glasses of water. It takes a bite to eat with a sandwich - we drink some of the liquid provided in the diet. Following the rule to drink before eating quickly give a positive result. Drink 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 and dried fruit, honey. The desire to eat a chocolate bar or cake is easy 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. Some water. Milk porridge with dried fruit or cottage cheese.
- Dinner. Water, after 20 minutes - a bowl of soup, stewed vegetables, salad.
- afternoon tea. Part water, apple (orange, banana, grapefruit).
- Dinner. Water, after 20 minutes - boiled chicken, vegetable salad.
Light exercises for weight loss
Gymnastics for the lazy person is good because the exercises do not require a large number of approaches, and they do not take much time to complete. 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 perform it at least three times a week. Series of exercises:
- lazy abdominal exercises. Lying in bed (you can just wake up! ), inhale deeply through your nose, exhale slowly through your mouth. After a long exhalation - three more short ones, which will completely free the lungs. Then we draw in the stomach as deep as possible, hold our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics to warm up muscles, improve bowel function, "accelerate" salt - walking lying down. We lie on our backs, we stretch our arms along the torso, we deny ourselves the socks. We imitate walking movements. We do the exercise as much as we can, until we are a little tired.
- Lazy gymnastics for legs and arms. Or, in random order, we rotate in the area of the joints of the knees, ankles, elbows, hands. We do about fifteen turns.
- Lazy gymnastics to improve blood flow. Lying on your back, place the cylinder under your neck. Raising our arms and legs up, we start to shake them, as if we are repelling balloons falling on us.
- We do 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 feet. First 30 seconds left, then right. We do 10 turns in each direction.
Massage hardware
It is good to visit a massage because you do not need any effort. All you have to do is lie comfortably on the massage therapist's couch. If you want to get the maximum result, then it is better to choose the hardware massage than the usual manual massage - it is the most effective and popular method now.
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 you will be slimmer.
The right water system for massage:
- Do not eat or drink two hours before the massage. By the beginning of the procedure, all the water processes that have previously entered the body's cells will be completed.
- Two hours after the massage, it is also advisable to refrain from drinking and snacking. You will slow down the lipolysis process, i. e. expenditure of fat reserves, which are now actively taking place in the body.
Lazy diet for diabetes - menu of the week
Diabetes- one of the most common diseases in the modern world associated with a violation of carbohydrate metabolism.
Patients with this disease should, first of all, understand the importance of proper nutrition and their own role in maintaining health.
The main disadvantage is being lazydietswith diabetes is that its taste changes a lot, since this diet includes the rejection of simple carbohydrates.
It is the patient's primary carediabetes- preventing glucose fluctuations iblood.
You can emphasize the basic rules of the menu for diabetes:
- You need to eliminate or significantly reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, confectionery, semolina and rice grains;
- food for peoplediabetesIt should mainly include complex carbohydrates: cereals, vegetables and fruit, berries and whole grain or bran bread.
The main task will be to prevent a sharp drop 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 there is a uniform distribution of the amount of carbohydrates in the whole diet, because this will help to reduce the intake of the necessary pills, drugs, due tobloodthe amount of sugar will be reduced.
To change your diet, you should not forget the level of sugar iblood, thereby adjusting the intake of the necessary drugs. All this must be strictly supervised.a 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 some chicken, make a vegetable salad, season with vegetable oil and cut an avocado.
For dinner, you can bake chicken with broccoli in the oven, fill it 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 baked in the oven, make a vegetable salad for it.
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 with cinnamon).
Lunch: vegetable soup and grilled halibut pulp.
For dinner: turkey in a creamy sauce with vegetables.
On the fourth dayyou can redo breakfast and make an omelet, and add cheese and bacon.
Lunch: lentil cream soup and grilled cod.
For dinner, you can boil buckwheat, and stew chicken with a creamy sauce for it.
On the fifth dayfor breakfast: dry whole grain bread and boiled eggs.
For lunch, you can steamed beef cutlets and boiled barleygroats.
For the evening: bake dorado fish with vegetables in the oven.
On the sixth dayfor breakfast you can boil corngroatsand top with cream cheese.
You can repeat the dinner and boil the chicken breast, prepare a vegetable salad for it.
For an evening meal, 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.
Adhering to proper nutrition, you can avoid sudden changes in the amount of sugar ibloodthereby improving your health!
Attention!The information provided in the article is for informational purposes only. The contents 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.