Every girl or woman wants to remain always slender and attractive. If her figure is all right, then no diet to adhere to it is not necessary. Of course, this does not mean that she can eat anything she wants. For example, everyone likes mayonnaise, ketchup. Small restrictions in food should be to not gain weight. And to keep muscles in tone, you need sports. Light load of 15 minutes a day. Nobody says to sit in the gym for hours or days. You can not visit him at all. Work at home.
Here are a few simple exercises. 1-2-3 start
Yip: legs nashirine shoulders, socks are turned to the outside, hands together in front of him.
What do we do: we carry out triple squats - to "1 -2-3" we go lower, to "4" we climb. Repeat 16 times. To fix the result, we make 10 usual squats (from the same starting position).
"Your lunge, Queen"
Yip: legs nashirine shoulder, hands on the belt.
What we do: we perform the attacks with our legs alternately. A wide step forward right, bend her left (left at the same time remains in place). We return to the original position. We perform 16 times per foot.
We swing, two we swing
Yip: legs nashirine shoulder, hands on the belt.
What we do: we transfer the weight of the body to the right leg. The left knee is raised to the level of the chest, then we remove the leg back. We try to keep the pelvis in place. Exercise is performed for 30 times for each leg. The knees, legs together, buttocks are lowered on the heels, hands in the lock in front of him.
What we do: we rise on our knees, we sit first by the right foot, rise, then we repeat the same to the left. We perform 30 times.
Sit down please
Yip: we sit napyatkah (as in the previous exercise), hands on the belt.
What we do: climb to his knees, put forward the right leg bent in the knee, hands on the knee. We lower the pelvis on the heel of the left leg. We rise. We repeat this exercise 16 times. We change the leg.
Down with the riding breeches!
Yep: we stand on all fours, palms on the floor.
What we do: remove the straightened leg to the side, at right angles to the body. We inhale, draw in the belly, fix it higher. We linger in this pose for 8 accounts. We return to the original position. We repeat alternately 8 times on each leg.
Restore breathing and stretch the muscles that worked (so that there is no krepature).
Menu for the day
1500 kcal per day - just enough for a girl to be fully fed, but not get better. And look how boring can be your menu!
Breakfast
Boat with egg and avocado
- 1/2 avocado,
- 1 egg,
- 1 whole-grain toast,
- half a glass of fresh raspberries.
Cut the avocado along, without peeling, take a stone, and in the remaining hole from it, break the egg. Put the avocado into the baking dish and send it to the oven heated up to 180 ° C for 5-7 minutes until the egg is cooked. Bread is eaten with the main dish, raspberries for dessert.
Women, whose diet regularly contains avocados, weigh on average 3.5 kilograms less than those who shy away from exotic fetus, according to a recent scientific study.
Total: 330 calories.
Snack 1
- 100 ml of 11% cream,
- half a ripe banana,
- 1/4 teaspoon of vanillin,
The banana will help to feel happier despite the limitations: its protein tryptophan in the body turns into a hormone called joyoterotonin.
Total: 210 calories.
Snack 2
- 6 slices of zucchini with peel,
- 9 cherry tomatoes, cut in half,
- 2 tablespoons of mozzarella, grated on a large grater,
- 1 teaspoon of vegetable oil.
Form for roasting with the oil, put the canape in it (zucchini-cherry-cheese) and cook in the oven at200 ° C for 5-6 minutes.
Replacing the dough zucchini, you will get the same pizza, only a lot less caloric.
Total: 150 calories.
Dinner
Stew of zucchini
- 150 grams of chicken breast, skinless,
- 30 grams of feta, crumbled,
- Half a small zucchini, cut into cubes,
- 1 / of the sweet Bulgarian pepper, cut into cubes,
- A half-spoonful of thyme leaves,
- 1 tablespoon of olive oil. Salt to taste.
Fry the breast on a brisket or frying pan and cut it. Zucchini, pepper and thyme fill with oil, salt and pour in a preheated oven to 200 ° C for 15 minutes (in the middle of the way vegetables should be mixed). Serve, laying a chicken on top and pouring a fete.
Roasting a breast without skin, you will save your lunch from 11 grams!
Total: 410 calories.
Dinner
Tropical scallops
- 200 g of sea scallops,
- 1 tablespoon lilac onion, finely chopped,
- 1 tablespoon olive oil,
- 1 tablespoon Sokalaima,
- 1 tablespoon unsalted soy sauce,
- half the mango, cut into cubes.
Mix the butter, lime juice and soy sauce; in half of it, grate the scallops (10 minutes), and add the second half to salsa from the iluk mango. Roast scallops in a dry frying pan and eat with salsa.
This portion of scallops contains 38 grams of protein - more than half the daily norm.
Total: 400 calories.
TOTAL: 1500 Calories.
Your body will thank you if, in addition to the nutrition plan, you will also outline the training plan.
You can afford :
- a glass of pink wine for dinner (120 calories)
Will have to give up :
- cream in smoothies - replace them with milk (45 calories); and feta (75 calories).