Jeans converge with difficulty, and on the sides of any protuberances begin to appear? No problem! A balanced menu of healthy foods will save you from harmful eating habits. Newfangled express diet is not suitable for everyone. For the organism, the sparing diet is the most optimal. In just four weeks your figure will become more fit. You will need to change the daily diet to gradually reduce weight. However, without a set of physical exercises, it is impossible to achieve a sustainable result. Therefore, you are offered a sparing diet and a set of exercises for each week. Follow these instructions and you will succeed.
First week.
Give up one favorite dainty. You do not have to give up everything at once. First, choose one high-calorie product, exclude it from the diet, and you will achieve amazing results. For example, give up chocolate, and in less than two weeks you will lose half a kilo.
Make a hunger scale from 1 (if you do not almost feel hunger) to 10 (if you are hungry). So it will be easier to calculate when you need a light snack, and when something more thorough. If the famine is at 5, drink a cup of green tea. If the rate is from 1 to 5, eat fruit or low-fat yogurt. If your state is inexorably approaching 10 - allow yourself something hot, for example, a serving of soup.
Be sure to change the habitual plate to a smaller one. Use small plates where food can be put in a slide. Thus, you visually create an abundance, "deceiving" the visual receptors of the brain.
Move more! With a sedentary lifestyle, physical activity is needed every day. The more calories you burn, the better the results of your diet will be.
Second week.
Less temptations at home - do not store food in the kitchen before which you can not resist. So it will be easier for you to refuse them.
The way you eat affects the saturation more than the calorie content of the food. Therefore, the number of meals is important, not the amount of food itself . Foods high in fiber can be much quicker to satisfy hunger, while you use a little calories. A lot of fiber is found in various cereals, fruits and vegetables.
Do you take a sandwich? Do it not with two, but with only one slice of bread. In the stomach falls on 100 calories less. Add the tomato or green salad - and the sandwich will be more useful.
In the legs there is truth. The more muscle mass, the more calories you burn. Walking strengthens your legs and burns excess fat. Do a daily 20-minute walk (the more, the better) and the morning exercise.
The third week.
Together cheerfully to walk - ask the girlfriend or liked to go in for sports together with you. To start, it will be enough three times a week. You can start with jogs or fast walking. Try to alternate the degree of load. You can first shake the press, and then jump over the rope.
Have a snack with the mind. At work, bake a low-calorie chocolate. And in your purse carry a bag of dried apricots or a bar of muesli, but not sweets.
Add spices to your food. A little chili - and the dish will play in a new way. British studies have proven that those who eat spicy food, eat 200 kcal per day less than those who are accustomed to fresh food.
Fourth week.
While doing physical exercises, try something new. To the exercises add a lesson of salsa, swimming, rollerblading or biking.
Do you go on a visit? Prepare yourself morally for such a difficult test. Do not sweep from the plates all in a row, choose what is useful and low-calorie. For example, you can eat a little salad. But in the morning, do the gymnastics.
Choose the right food. Beans, cereals, vegetables and fruits should form the basis of the diet.
To facilitate the pain of choice, I offer ready-made options for a sparing diet.
Breakfast options: 1 - egg "poached", one toast. 2 - flat cake, fruit salad. 3 - low-fat yogurt, a handful of muesli without sugar. 4 - fruit cocktail of banana, pineapple, mango and skim milk. 5 - oatmeal porridge on skim milk with honey and grated apple. 6 - low-fat yogurt with a spoon of honey or a handful of raisins.
Lunch options: 1 - tomato soup with lentils and a slice of black bread. 2 - vegetable stew with lean sour cream; Serve with a green salad. 3 - salad with smoked pink salmon, half avocado, dill, lemon. 4 - turkey with tomato, a piece of low-fat cheese. 5 - lavash with chicken, tomato, beans. 6 - salad from tuna, corn and low-fat dressing. 7 - minced meat with chili and a side dish of brown rice.
Dinner options: 1 - fish with potatoes and peas. 2 - pasta in the Navy with low-fat cheese and vegetables. 3 - chicken breast in bacon with green salad. 4 - two cutlets from low-fat minced meat with zucchini, cucumbers and onions; Serve with buckwheat. 5 - grilled steak with potatoes and sweet pepper.
Snacks: 1 - an apple or pear, six Brazil nuts. 2 - small drinking yogurt, muesli. 3 - banana, a piece of biscuit. 4 - a bar of muesli, 150 grams of grapes. 5 - two loaves with low-fat cheese. 6 - coffee without cream.
As you can see, the diet is really sparing. The effect is achieved due to a smaller amount of food consumed. In this case, the body receives all amino acids, trace elements and vitamins. However, what kind of wedding without bayan, and losing weight without sports? Strengthen the effect of a complex of physical exercises. For their implementation, it is not necessary to attend a fitness club or gym. All of them are performed at home.
Ideal press and an aspen waist can not be created without a strong loin. Stand up straight, fold your arms on your chest. Transfer the body weight to one leg, place the other on the toe and slightly tilt the body forward. Press tight, the back is perfectly straight. Tilt the body parallel to the floor, lift the working leg off the floor and lift it so that it extends in line with the body. Hold the balance for at least five seconds, then go back to the starting position and repeat on the other side. Do ten repetitions with each leg. When you master the exercise well, you can complicate it a little and do it, stretching out your arms in front of you.
Never pull the muscles before exercise. They need to be warmed up. And after classes, you need to pull muscles. But before exercises of yoga to warm up muscles it is not required. It is important first to make simple asanas, then complex ones. We will master the asana "Pose of the Warrior". It strengthens the press, back, buttocks. Stand up straight, hands in the sides, make a lunging forward. Raise your hands and put your hands together. Pull upwards. Hold for four respiratory cycles, return to the starting position. Repeat the exercise on the other leg. Do five repetitions on each leg. Soon you will notice that even the condition of the skin has improved.
Isometric training is practiced by movie stars and athletes in order to quickly get in shape. The secret is that you need to stop at the most difficult point. Stand up straight, grip the support. Feet together, socks in the sides. Lift one leg, take it to the side. Pull the sock. Holding the leg up, bend the knee, then straighten again. Do ten movements and lower your leg. Do five repetitions for each leg.
The next exercise from yoga successfully combats stress and at the same time helps to lose weight. After ten repetitions, you will feel how your muscles react to it. Stand on all fours, knees under your hips, wrists under your shoulders. Accept the pose of the bar. The body should resemble one straight line. Alternately lift that one or the other leg. Breathe smoothly and calmly, keep the muscles of the press tense. Just one exercise, but a lot of good.
Another asana relieves tension, lightness appears in the body. The position of the inverted triangle trains the whole body at the same time. Stand upright, hand in hand, take a wide step forward. Without bending the knees, bend over and stretch the palm to the opposite foot. Draw the other hand up and turn the body. Quit the four heartbeats and exit the asana. Repeat the other way.
It is worth remembering a few more recommendations:
- If you prefer more dynamic exercises to yoga, do it at least an hour after awakening.
- If you are an owl, do not torture yourself with exercises in the morning, postpone training for the evening.
- Both yoga and pilates exercise mobilize the body's internal resources, improve coordination, and develop balance.
I hope that thanks to a sparing diet and a set of exercises, you will lose extra pounds without mental pain and damage to the body. We must protect ourselves!