Morning
Waking up, immediately drink a glass of warm water (preferably with half a lemon or lemon juice). Dietary food and healthy exercises in the morning are the right choice for those who want to lose all that is superfluous.
Breakfast should be exactly as advised by nutritionists: useful and correct. Tea or coffee, two slices of whole-grain bread with 12-15 grams of butter (mini-packages are very convenient in dosage), a spoonful of jam or honey, fresh or natural yogurt. If the day promises to be tense, you can supplement the breakfast with an egg or a slice of cheese.
Do not be afraid to eat cottage cheese and yogurts. Fascination with products exclusively with 0% fat is ineffective, since the difference is minimal and does not justify effort: low-fat yogurt has 50-55 calories, bio-yogurt - 60 calories, and yogurt from whole milk - 80 calories.
Going out of the house , put in a handbag a bottle of mineral water, and even better - a thermos with green tea (a favorite recipe for slimming stars). It has already been tested by many women - and it really acts like various kinds of diet food and useful exercises.
Avoid snacks about 11 am. It is better to eat an apple, a little raisins or dried fruits (figs, dried apricots). It will fill you with energy. In addition, such a precautionary measure will save you from the danger of eating excess even during dinner.
Lunch at home or in a restaurant
Leave in your diet a place for carbohydrates, for example, for potatoes (but not fries or fried, with rare exceptions), rice or cereals. In combination with meat, fish or green vegetables, they will save you from the occurrence of hunger in the afternoon and do not jeopardize your weight.
Remove the skin from chicken, turkey, duck and fried fish. So you will make your dish more healthy and less caloric. Prefer cereals, whole grains, macaroni from hard wheat and wild rice. Your intestines will thank you for this, and your body will be able to get more useful nutrients.
The ideal dessert is fruits in any form: salads, compotes and even sorbet. All the rest is very doubtful. It's useless to count: ice cream, cakes, cakes, cookies, and all other temptations contain too much sugar and fat, which means too many calories. Leave them only for exceptional cases.
Beware of different types of "gourmet" coffee, which is popular today. Even if it smells delicious, and small candied fruits, candies or cookies are only present as ornaments, it is still a real trap for the waist.
Remember and emphasize: bread + butter for breakfast - yes, for lunch in any case. Neither with radish, nor with cheese. Any butter, no matter how, in 100 grams contains 800 calories. Be on the alert!
Without fear, pamper yourself with a piece of good black chocolate (with a cup of coffee), and you can even afford a second.
At 16 o'clock - no matter where
Tea - the best friend of all losing weight, is dietary food and useful exercises for your body. In addition to its medicinal properties, it has three ideal ingredients for weight loss: caffeine, which stimulates the burning of calories, catechins that burn fat, and polyphenols, which are excellent tamers of hunger. With tea, you can eat a handful of hazelnuts, almonds or dried fruits. It will fill you with energy.
Beware of sugar substitutes. Their use leads to the opposite effect, as they break the mechanism of appetite and cause an irresistible desire to eat something sweet.
Dinner at home or away
Say no, thank you, when you are re-transmitting a dish, especially your favorite. Of course, this is not easy, but it is very useful for your body, since you save it from excess calories. Thus, you show respect for your figure and stay in perfect shape.
The second glass of red wine leave half full. Thanks to this for dinner with friends you do not have to constantly give up another glass of wine, and thus you will save from 100 to 300 calories.
And every day
Hang in your closet next to the most beautiful dress very tight jeans or a short tight skirt that will serve you as an incentive. Do they sit on you perfectly? Bravo! Hence, there is no need to stand on the scales, you are in great shape. As soon as you feel that they are slightly shaking you, go on a light diet for a couple of days or arrange a fasting day.
Without hesitation, quickly answer three questions. How many calories in Coke: 250, 370 or 450? How many are in 100 g of mayonnaise? And how much - in 100 g of dry sausage?
Prevention of fat deposits should be daily. For this, a small self-massage of the abdomen and thighs should be done in the morning and in the evening. In this case, you can use creams for weight loss, which every year become more effective.
Do not seek the parameters of Kate Moss, Heidi Klum or Giselle Bundchen, but notice the divine forms of Stephanie (Seymour). The most luxurious model this year is 40 years old, and without the slightest complexes it demonstrates its lush forms in the advertising companies of the Chantelle linen, whose face it is, in fact. This beauty assures us that she does not limit herself in anything, even in hamburgers and chocolate (but how can we believe in this?) And in the skill of a personal masseuse (here she is exactly sincere). So let's take her example and do not forget about regular massage.
It's time to pull yourself together and bring your forms back to normal. Exclusively the coach of the Parisian fitness center L'Ussin Jean-Christophe developed an effective program to make your buttocks look perfect.
Put your feet shoulder width apart and bend a little, arms extend forward. Squat without taking your heels off the floor. When lifting, exhale, keep your back flat. Buttocks set back, and chest - forward. Three approaches twenty times.
All also standing, make a lunging forward (one leg in front of the half-bent, the second - laid back and straightened). The front leg is fixed on something, hands rest in the buttocks. Bend the back foot and lower the pelvis. Raise the body, keeping the vertical and exhaling. Three sets of fifteen times on each leg.
Put your feet together, put your hands on the back of the chair. Pull one leg back, tilting the upper body forward. The back should remain straight. Raise your leg so that a horizontal line appears with your back. Hold this position for three seconds. Three approaches fifteen times for each leg.
Lie on your stomach, put your forehead on your hands. Bend your legs at an angle of 90C. Heels pull to the ceiling, while doing exhalations. Three approaches ten times.
Lie on your back. Put your feet on the width of the shoulders, hands - along the body, with your heels rest on the floor. Tighten the buttocks and pull them up, lifting the pelvis. To begin with, there are three approaches fifteen times, then thirty.
All these exercises must be performed three times a week for at least two months.
Tip
To keep the buttocks in shape, use every opportunity to strain the gluteal muscles - for example, climb the stairs.