With the advent of summer, the beautiful half of humanity is only concerned with one thing: how to lose weight? Painless, high-quality, and most importantly - quickly. Do not advise you to "sit down" on an express diet - pity your body! Become slimmer and healthier than other methods will help. So, how to get the perfect figure without training - nothing is easier! ..
Step 1. Forget about starvation!
Paradoxically, the fact is: the harder you try to tighten the belt and the more you impose bans on food, the greater the risk ... of getting better. German and American scientists carried out interesting experiments, during which it was found out that most of the subjects, after spending a week on bread and water, and then returning to the old food system, immediately picked up the missing kilograms, and with a vengeance. If you decide not to go on a hungry diet, but on a half-starved diet, do not expect too much success. Even if you cut yourself in everything, the body will pass to austerity and learn how to absorb twice as many calories as before. Dietitians are well aware of such cases. In simple terms, you can eat three crusts of bread a day and vegetable salads without butter, and the weight will not move by a gram! So it turns out that the torture of hunger does not lead to anything good, except that it adds only new problems.
Step 2. Do not count too much scrupulously eaten calories!
Look at the Americans: they tremble over every extra gram of food, and the number of fat people in the country increases in an avalanche. And recent studies of physicians have confirmed that fear of obesity only speeds up the process of fouling fat deposits. Therefore, do less calculations and do not be afraid to recover, and choose for yourself a full menu that provides you with all the necessary nutrients and calories (not less than 1500 kcal per day), and try to stick to it. Only this will help you to get the perfect figure and always keep in shape.
Step 3. Long live breakfast, lunch and dinner!
Do not listen to girlfriends who skip breakfast and eat only for lunch, and then fast until the next day. As practice shows, often between these snacks "skip" fried potatoes, cakes and other forbidden foods - there is something you want, that's what throws the starving person to the first one! Nutrition experts believe that one of the most important principles of a balanced diet is regular intake of food throughout the day. At the same time for breakfast it is recommended to eat porridge with skim milk, cottage cheese, yogurt or muesli - this will charge you with energy for the whole day. Lunch should also be full and include a soup or a large portion of vegetable salad and a piece of meat or fish (fish is better eat more often than meat). It is also not forbidden to eat a portion of spaghetti with cheese and vegetables. Those who want to lose weight can be advised to add more pepper and spices to the dishes. German nutritionists came to the conclusion that spicy seasonings increase sweating and thus help to get rid of excess weight. But this method is suitable only for those who have a strong stomach. Dinner should be eased as much as possible: a glass of yogurt, yogurt, stewed vegetables, vinaigrette or rice (meat is not recommended in the evening) - of your choice. Such products will never settle on your thighs with fat deposits.
Between the basic meals you can chew an apple, an orange, a banana, a carrot - yes, in fact, any fruits or vegetables. In addition, do not forget that they contain a lot of fiber, which cleanses the body of harmful substances. But without which you can do without, it's without excess: white bread and rolls. In a long boring winter, they probably helped us to become more active and more fun, because these products contain serotonin, responsible for a good mood. In summer, the flour antidepressants should be replaced with less calories - cereals, bread, fruit. Also, dairy products (kefir, yogurt, milk, cottage cheese, low-fat cheese) should appear daily on your table - they will support your immunity and adjust the intestine.
If you like sweet, instead of chocolates indulge yourself with a mixture of dried fruits, scrolled through a meat grinder, with chopped nuts - deliciously incredible! And replace cream cakes with jams or jam - these foods have significantly lower caloric content.
Step 4. Juice - all the head!
Fruit and vegetable juices are an indispensable attribute in the summer menu. Firstly, they create a feeling of satiety and at the same time have low caloric content, secondly, they nourish us with vitamins and biologically active substances; thirdly, they heal and smooth the skin. Vegetable juices are less caloric than fruit, and are extremely beneficial to the body. So, a mixture of carrot and cabbage juice perfectly cleanses the intestines and helps to lose excess weight. Tomato juice is a known dietary product and an active antioxidant. Pumpkin juice is also a good helper in the fight against excess body weight: it removes toxins and dulls the feeling of hunger. In vegetable juices is not bad to add finely chopped fresh herbs - it turns out just a storehouse of vitamins. But do not forget to drink fruit juices: grapefruit and pineapple boost vitality, make you more active, at the same time burning fat, and orange makes up for lack of vitamin C.
In addition to juices, drink more water. The amount of liquid you drink during the day should be at least 1.5-2 liters (this includes juices, soups, and tea and coffee). Water does not recover - the excess is removed from the body, carrying with it harmful substances. In addition, water helps fight fatigue and apathy. Once a week you can arrange unloading days - nothing to eat, but only to drink: water (simple and mineral without gases), herbal tea and juices.
Step 5. Celebrations of gluttony are allowed!
A person can not keep himself within the framework all the time - this leads to a state of chronic stress and depression. So think about what all our battles for a good figure, if this mood is at zero? Therefore, occasionally small festivals of gluttony are simply necessary! For example, go to a restaurant and order yourself a lamb dish or fish with French fries. Or buy a cake for tea and take your soul. Nutritionists rightly believe that such deviations from the rules, if, of course, they are not too frequent and do not consist 100% of fat, they will not "adorn" your figure with extra pounds. Just do not forget the next day after gluttony, go back to a balanced diet of 1500 kcal, and on the third day after the "belly holiday" go to the gym. Indeed, it is on the third day that a recent feast can turn into adipose tissue. And if at that moment you "hit" it with aerobics or running, nothing superfluous will not be put off anywhere. At the same time, long, exhausting workouts are not required! Just do a little exercise to exclude the deposition of fats after the "belly holiday". If there is no way to get to the gym, try to move as much as possible on the "critical" third day: sit less at work, run several times with a pedestrian couple of floors up and down. Although it's a good idea to do it and just for prevention, not just for eating extra calories eaten the day before.
Step 6. Tame your appetite with vanilla and blue dishes!
The fact that smells most miraculously affect the human body has long been known. Some of them excite sensuality, others soothe, others are charged with energy and good mood. And there are such flavors that help to cope with the inappropriately crept up feeling of hunger. Take a piece of banana and a green apple, a pinch of peppermint and vanilla. Warm up all this in vegetable oil and inhale the vapors, as soon as you feel hunger or 15 minutes before eating - you will feel that the appetite will noticeably subside.
There are other tricks to tame the appetite. For example, sometimes it is enough to choose not a large plate for food, but a small one (this is the case when size matters!) After all, when we eat from a huge dish, it is so difficult to resist the temptation to put more culinary delights on it! And you can not put much on a small plate. So it turns out that instead of one serving you only eat half.
And one more trick that helps curb excessive appetite - eat on blue dishes! Blue color not only calms the nervous system, but also helps to dampen hunger.
Step 7. Look for like-minded people!
Nutritionists have found that losing weight with like-minded people is much easier than alone. In the company of other weight loss you get an additional stimulus. In addition, slimming brethren are watching not only for themselves, but for you, which does not allow you to relax. Therefore, persuade the husband or girlfriend to go on a balanced diet and firmly stick to the goal, arranging yourself indulgence only occasionally. You'll see - losing weight together will not only be easier, but also much more fun, and restrictions on fatty-sweet will not be so painful!
Step 8. Do not put yourself in a super-goal!
In the struggle to get an ideal figure, training alone usually does not stop there. Women simply plague themselves with diets, special-trenningami, sometimes even turn to plastic surgeons. And why? Because they set initially unattainable goals! So, dear women, do not set yourself a super task to achieve cherished model parameters! Objectively evaluate how much you need to lose a kilogram. By the way, do not expect much on your objectivity: as many surveys show, 75 percent of women think that they have excess body weight, but in fact doctors find excess weight in only 25 percent (that's why it's better to find out from the doctor if you need to lose weight in fact). Maybe you just say to yourself that you have a bad figure? In this case, you obviously have some psychological complexes and instead of a nutritionist you better consult with a psychologist.
But if, after all, a couple of kilograms you obviously superfluous, again we remind that summer is not the time for lightning diets: except for the haggard stomach and the same appearance, it will not do anything. Just revise your diet, making it more diverse and vitamin-rich and at the same time low-calorie. And let you lose weight is not fast, but smoothly, it's only for the better - so reliable! The quieter you go, the further you'll get. Especially since before the end of the beach season there is still a lot of time ...