So you've decided to lose weight. Like a reasonable person, you started with a visit to a nutritionist and made sure you don't have any hormonal issues and no serious illness prevents 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 likely be horrified. Do not freak out. Read.
You and I need to choose a non-stress diet and physical activity that brings 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.
Walking instead of working
Physical activity- this is ironing and traveling to the office on foot instead of shivering in a crowded minibus, doing yoga, dancing and now cycling at a relaxed pace. Find a list of physical activities and immediately cross out those that cause tremors. For the rest, choose what you like and make a list.
Minimum daily physical activity that involves your entire body should last at least 30 minutes a day while you are starting to lose weight. Then you'll like it and you can painlessly set aside an hour for it. Do only what gives pleasure, or once did, or, if you have thrown yourself completely, causes the slightest displeasure. In gyms, choose group programs for people with a minimal level of training: even if it was possible to plow you, now the body is rebuilding itself and will be grateful to you for the absence of shock therapy. Our goal is to accustom the body to a new mode of energy expenditure. So move every day, the only exception is a cold with temperature.
Buy perfume, not a muffin
lemon water
For those who have normal or low stomach acid, it is good to add lemon juice to the water in the proportion of half a lemon per two liters of water. Those with high acidity can reduce the concentration or take half a lemon as 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 work well in the absence of tangible suffering do not exist. More precisely, this diet is different for each organism, and it is better to spend a few weeks listening to the body and determining its reaction to different diets than going on the wrong diet and generally derailing the whole grandiose plan to change from size 50 to 44.
To put it simply, there are two types of eating habits, one of which you belong. The "male type" is sensitive to hunger, their mood drops dramatically 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 prefers a good steak to 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 crying.
Vegetable protein diets are ideal for the former, where you can't limit yourself to portion size (you still can't eat too much cooked chicken without seasonings like vegetables). The second is to shift carbs into the morning, make friends with sweeteners, and wear a new perfume every day (the alluring beauty of food is in its aroma, so the gourmet body can be fooled). These and others should not immediately switch to a strict "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 foods, for whom physical activity is not flour, but a natural expression of the joy of being.
…and have fun
Shall we sit on the buckwheat?
Mono-diets are only acceptable in one case: if you overeat at a feast 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 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's only useful at the initial stage: forming habits that will allow you to keep losing weight without any effort. If you are successful, you will feel good and you yourself will not want to return to your past life. Start with a ready-made list - when you get involved, tweak it for you:
Ways to lose weight for lazy people
No time for gyms and the pool? It's hard to stick to a strict diet, but do you want to lose weight? Do not freak out! Losing weight for lazy people is also possible. You just need to follow certain rules, adhere to an easy nutrition system, devote some time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, get slim without strenuous exercise.
Ways to Lose Weight Fast for Lazy People
Lazy weight loss will require the least amount of energy and time from you. You just need to create a set of rules, the strict observance of which will quickly lead to the estimated goal. A weak-willed person will never get what he wants, so make an effort of will and follow these principles:
- Control your weight. Daily weighing will help you keep track of the weight loss process per grams, and the first positive results will inspire you to new "feats".
- Sleep longer. Experimentally, scientists have long ago proven that lack of sleep leads to a set of extra pounds. A good night's rest will help you fight those extra pounds no less effectively than physical conditioning.
- Eat slowly. The better and longer you chew your food, the sooner you will feel full. Enter the palate, enjoy not filling your stomach, but the process of eating.
- Go to sports. Let it just be lazy morning exercises. It will be enough to launch the "mechanism" of getting rid of excess weight.
- Eat right. Avoid all fried foods, fatty and sugary foods. The phasing out 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, which the simple weight loss diet is based on.
What is the simplest but most effective diet
This is a diet for the lazy, in which there are no restrictions on food, but there is a need for an improved consumption regime. What is your 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 of losing weight has its undeniable advantages:
- drinking water will lessen the feeling of hunger;
- a full stomach does not accommodate a large amount of food;
- water will speed up metabolic processes.
The weight will start to become negative, reducing the amount ingested, accelerating metabolism, increasing your energy potential. You need to drink water even before a regular snack. They wanted to eat an apple - the first two glasses of water. He pulls to eat 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 before two hours later 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 treats does not apply to sweet fruits and dried fruits, honey. The craving for a chocolate bar or cake is easy to quench with a teaspoon of honey - the taste of honey will satisfy your sweet tooth. What would an example 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 water. Milk porridge with dried fruit or curd.
- 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
Gymnastics for lazy people is good because the exercises do not require a large number of approaches and take little 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 exercise at least three times a week. A set of exercises:
- Lazy abdominal exercises. Lying in bed (you can immediately after waking up! ), inhale deeply through the nose, exhale slowly through the mouth. After a long exhalation - three more short ones, which will completely free the lungs. Then we pull 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, "speed up" the salts - lying down. We lie on our backs, we stretch our arms along the torso, we reject the socks for ourselves. We imitate walking movements. We do the exercise as much as we can, until we get 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 did about fifteen laps.
- Lazy gymnastics to improve blood flow. Lying on your back, place the roller under your neck. Lifting our arms and legs, we began to shake them, as if we were repelling balloons that fell on us.
- We form a press. From the same position, lift your legs closed (the angle between them and the bed is 45 degrees). We begin to slowly rotate the legs. First 30 seconds to the left, then to the right. We do 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 relaxed on the massage therapist's sofa. If you want to get the maximum result, it is better to prefer hardware massage to the usual manual massage - it is now the most effective and popular method.
For rapid weight loss, it is also necessary to observe the intake regime, in which case the lymphatic drainage effect is achieved. With its help, all excess fluid will come out of the body, you will feel light, get rid of cellulite and become slimmer.
The correct 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 entering water into the cells of the body will be completed.
- Two hours after the massage, it is also advisable to refrain from drinks and snacks. 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, must realize the importance of proper nutrition and their own role in maintaining health.
The main downside of being lazydietswith diabetes is that its taste changes a lot, as this diet includes the rejection of simple carbohydrates.
The patient's main taskdiabetes- avoid glucose fluctuations inblood.
You can highlight the basic rules of the diabetes menu:
- You need to completely eliminate or significantly reduce the amount of simple carbohydrates in your diet. They are sweets like sugar, honey, confectionery, semolina and rice cereals;
- food for peoplediabetesshould include mainly complex carbohydrates: cereals, vegetables and fruits, berries and bread from grains or bran.
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 to reduce the intake of pills, necessary medicines, because inbloodthe amount of sugar will be reduced.
With a change in your diet, you should not forget to measure your blood sugar level.blood, and thus adjusting the intake of necessary medications. All this must be strictly supervised.doctor.
The menu, which will be presented below, can be considered an example of a patient's diet.
First dayfor breakfast you can make an omelet, add bacon and cheese if you wish.
For lunch: boil a portion of chicken, make a vegetable salad, season it with vegetable oil and cut an avocado.
For dinner, you can roast chicken with broccoli in the oven, stuffed with an egg and milk mixture.
In the second dayfor the first meal, you can boil buckwheat and pour it with milk.
For the second meal: cook the fish with vegetables on the grill or bake 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.
On the third dayin the morning, you can make diet cheesecakes (sugar can be substituted for 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 to it.
Lunch: lentil cream soup and grilled cod.
For dinner, you can boil buckwheat and chicken stew with a creamy sauce for it.
on the fifth dayfor breakfast: dry wholemeal bread and boiled eggs.
For lunch, you can steam beef chops and boil barley.lumps.
For the night: roast goldfish with vegetables in the oven.
on the sixth dayfor breakfast you can boil the cornlumpsand add the cream cheese.
You can repeat dinner and boil chicken breast, prepare a vegetable salad for this.
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 sticking to proper nutrition, you can prevent sudden changes in the amount of sugar in your body.bloodthus improving your health!
Heads up!The information provided in the article is for informational purposes only. Item materials do not require self-treatment. Only a qualified physician can make a diagnosis and give treatment recommendations, based on the individual characteristics of a given patient.