So you've decided to lose weight. As a sensible person, you started by visiting a nutritionist and making sure that you have no hormonal problems and no serious illnesses preventing you from starting the weight loss process. And now you're trying to figure out: "Diet or exercise? "
Wrong question. Correct: "How many calories should I burn with my current eating habits? "or "How much do I need to eat to maintain my sedentary lifestyle? " When you count the calories you take in and determine how many of them you burn, you'll probably be horrified. Do not give up. Read on.
You and I should choose a diet that does not stress you and physical activity that brings pleasure. For those who are afraid of the word "sport": don't worry, no one will make you an athlete while you are sitting on bread and water, we are not in Buchenwald.
A walk instead of work
Physical activity- it's ironing and walking to the office instead of shaking in a crowded van, and yoga, and dancing, and now modern cycling at a leisurely pace. Find a list of physical activities and immediately cross out those that cause tremors. From the rest, choose what you like and make a short list.
Minimal daily physical activity that involves your whole body should last at least 30 minutes a day until you are just starting to lose weight. Then you will like it and you can painlessly spend an hour on it. Do only what gives you pleasure, or once gave pleasure, or, if you're completely fired, causes the least disgust. In fitness centers, choose group programs for people with a minimum level of training: even before it was possible to plow you, now the body is recovering and will thank you for the lack of shock therapy. Our goal is to accustom the body to a new mode of energy expenditure. Therefore, move every day, the only exception is a cold with a temperature.
Buy a perfume, not a muffin
Water with lemon
For those who have normal or low stomach acidity, it is good to add lemon juice to the water at the rate of half a lemon per two liters of water. Those with high acidity can reduce the concentration or take half a lime, it is smaller and less acidic. The acid will help the stomach break down fat, and the vitamin C will support the immune system.
Universally "quality" diets that give good results in the absence of tangible suffering do not exist. More precisely, for each organism such a diet is different, and it is better to spend a few weeks listening to the body and determining its reaction to different diets than to go on the wrong diet and generally fail the whole grand plan to changesize 50 to 44.
To put it very simply, there are two types of eating habits, one of which you belong to. The "male type" is sensitive to hunger, his mood drops sharply when blood sugar levels drop (before dinner or in the morning when there is no time for breakfast); restriction in food is flour for him, he loves meat and would prefer a nice steak tocake. The "female type" is more resistant to food restriction, eats salad five times a day without problems, but cannot pass chocolate bars without tears.
Protein-vegetable diets are ideal for the former, where you can't limit yourself in portion sizes (you still can't eat a lot of cooked chicken without spices, like vegetables). The second is to transfer carbohydrates to the morning, make friends with sweeteners and use a new perfume every day (the attractive goodness of food lies in its aroma, so the gourmet body can be deceived). Both these and others should not immediately switch to a rigid diet "according to the book". The recipe for long-term success is not a blitzkrieg, but the gradual education of a different, better person who loves healthy foods, for whom physical activity is not flour, but a natural expression of the joy of existence.
. . . and have fun
Shall we sit on buckwheat?
Monodiets are permissible only in one case: if you overeat at a banquet to the point of nausea. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates mechanisms for depositing fat in reserve, so we don't have an "emergency diet", but a healthy diet with healthy foods.
You don't need willpower to lose weight. It is useful only in the initial stage: to form such habits that will allow you to continue losing weight without any effort. If you succeeded, you will feel good and you yourself will not want to go back to your past life. Start with a ready-made list - when you join, adjust it for yourself:
Ways to lose weight for lazy people
Don't have time for gyms and a pool? It's hard to stick to a strict diet, but you want to lose weight? Do not give up! Losing weight for lazy people is also possible. You just need to follow certain rules, adhere to an easy food system, devote some time to "lazy" gymnastics. Then you will definitely be able to lose weight without dieting, get slim without grueling workouts.
Ways to lose weight fast for lazy people
Lazy weight loss will require minimal energy and time from you. You only need to create a set of rules, the strict observance of which will quickly lead to the cherished goal. A person with a weak will will never get what he wants, so make an effort of your will and follow the principles:
- Control your weight. Daily weighing will help you track the process of weight loss by grams, and the first positive results will inspire you to new "feats".
- Sleep more. Experimentally, scientists have long proven that lack of sleep leads to a set of extra pounds. A good night's rest will help you fight extra pounds no less effectively than the gym.
- Eat slowly. The more thoroughly and longer you chew your food, the faster you will feel full. Enter the taste, enjoy not the filling of the stomach, but the process of eating itself.
- Do sports. Let these be just lazy morning exercises. This will be enough to start the "mechanism" for removing excess weight.
- Eat right. Avoid all fried foods, fatty and sweet foods. Gradually eliminating junk food will harmoniously lead you to a healthy diet that helps you lose weight.
- Drink more fluids. Water is a free means of healing and speeding up the metabolism. This is the main way to lose weight without extra effort, on which the simple diet for weight loss is based.
What is the simplest but effective diet
This is a diet for lazy people, where there are no food restrictions, but there is a need for an increased drinking regime. What is its essence? Before a meal (at every meal! ) You should drink a few glasses of clean water - bottled or mineral. Twenty minutes later you can start eating. Such a lazy principle of weight loss has its undeniable advantages:
- drinking water will dull the feeling of hunger;
- a full stomach will not hold a large amount of food;
- water will speed up metabolic processes.
Weight will begin to decrease by reducing the amount eaten, speeding up the metabolism, increasing your energy potential. You should drink water even before your usual breakfast. They wanted to eat an apple - first two glasses of water. We want to eat with a sandwich - we drink part of the liquid provided by the diet. Observing the rule of drinking before eating will quickly give a positive result. Drinking during a meal and earlier than two hours after it is also impossible. This is the rule of the lazy diet that must also be followed.
Sample menu and recipes for a lazy diet
It is necessary to exclude fried foods, fatty foods, sweets from the diet. The ban on treats does not apply to sweet fruits and dried fruits, honey. The desire to eat a chocolate bar or cake is easily satisfied with a teaspoon of honey - the taste of honey will satisfy your need for sweets. What would a sample diet and meal plan for the day look like if you started a lazy diet? For example like this:
- In the morning. A portion of water. Milk porridge with dried fruits or cottage cheese.
- Dinner. Water, after 20 minutes - a bowl of soup, stewed vegetables, salad.
- afternoon tea. Portion of water, apple (orange, banana, grapefruit).
- Dinner. Water, after 20 minutes - boiled chicken, vegetable salad.
Light weight loss exercises
Gymnastics for lazy people is good because the exercises do not require a large number of approaches and it takes a little time to perform them. 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 exercises is to exercise at least three times a week. A set of exercises:
- Lazy abdominal exercises. Lying in bed (you can right after waking up! ), inhale deeply through your nose, slowly exhale through your mouth. After a long exhalation - three more short ones that will completely free the lungs. Then we raise the stomach as deep as possible, hold our breath for 15 seconds. We repeat two or three times.
- Lazy gymnastics for warming up the muscles, improving the work of the intestines, "accelerating" the salts - walking in a supine position. We remain lying on our backs, stretch our arms along the torso, throw the socks towards us. We imitate walking movements. We perform the exercise as much as we can, to slight fatigue.
- Lazy gymnastics for legs and arms. Alternatively, in any order, we perform rotations in the area of the joints of the knees, ankles, elbows, hands. We perform about fifteen rotations.
- Lazy gymnastics to improve blood flow. Lying on your back, place the roller under your neck. Raising our arms and legs up, we begin to shake them, as if we were repelling falling balloons.
- We are forming a press. From the same position, raise the closed legs up (the angle between them and the bed is 45 degrees). We begin to slowly rotate our legs. First 30 seconds left, then right. We make 10 rotations in each direction.
Machine massage
Getting a massage is good because it doesn't require any effort. You will only have to lie relaxed on the masseur's couch. If you want to get the maximum result, then 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 drinking regime, in which case the effect of lymphatic drainage is achieved. With its help, all excess fluid will leave the body, you will feel light, get rid of cellulite and become slimmer.
The correct water mode for massage:
- Do not eat or drink two hours before the massage. By the start of the procedure, all previous processes of water entering the cells of the body will be completed.
- Two hours after the massage, it is also recommended to refrain from drinking and light snacks. You will slow down the process of lipolysis, i. e. the consumption 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 with this disease, first of all, must realize the importance of proper nutrition and their own role in maintaining health.
The main drawback of lazinessdietsin diabetes is that its taste changes significantly, since this diet involves the rejection of simple carbohydrates.
The main task of the patientdiabetes- prevents glucose fluctuations inblood.
You can highlight the basic rules of the diabetes menu:
- You should completely eliminate or significantly reduce the amount of simple carbohydrates in your diet. These are sweets such as sugar, honey, confectionery, semolina and rice cereal;
- food for peoplediabetesshould include mostly complex carbohydrates: grains, vegetables and fruits, berries and whole grain or bran bread.
The main task will be to prevent sharp drops in the amount of glucose in the plasma.
The menu should include an even distribution of food in small portions. It is also necessary to take into account that there is an even distribution of the amount of carbohydrates in the entire diet, because this will help to reduce the intake of the necessary pills, drugs, since inbloodthe amount of sugar will be reduced.
With a change in your diet, do not forget to measure the level of sugar inblood, and thus adjusting the intake of the necessary drugs. All this must be strictly monitored.doctor.
The menu that will be presented below can be considered as an example of a patient's diet.
First dayfor breakfast you can make an omelet, add bacon and cheese to it if desired.
For lunch: cook a portion of chicken, make a vegetable salad, season with vegetable oil and slice an avocado.
For dinner, you can bake chicken with broccoli in the oven, covered with a mixture of eggs and milk.
On the second dayfor the first meal, you can boil buckwheat and cover it with milk.
For the second meal: cook fish with vegetables on the grill or in the oven, make a vegetable salad for it.
For dinner, you can stew chicken with green beans and broccoli and cut it with fresh tomatoes and cucumbers.
On the third dayin the morning you can make dietary cheesecakes (sugar can be replaced with cinnamon).
Lunch: vegetable soup and grilled halibut porridge.
For dinner: turkey in a creamy sauce with vegetables.
On the fourth daybreakfast can be repeated and make an omelet, adding cheese and bacon to it.
Lunch: Creamy lentil soup and grilled cod.
For dinner, you can cook buckwheat and stew chicken with a creamy sauce.
On the fifth dayfor breakfast: dry whole grain bread and boiled eggs.
For lunch, you can steam beef cutlets and boil barleycroup.
For the evening: bake dorado fish with vegetables in the oven.
On the sixth dayfor breakfast you can boil corncroupand add the cream cheese to it.
You can repeat the dinner and boil the chicken breasts, prepare a vegetable salad for them.
For dinner, stew rabbit meat with vegetables.
On the seventh daymorning: 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 a proper diet, you can avoid sudden changes in the amount of sugarbloodthereby improving your health!
attention!The information provided in the article is for informational purposes only. The materials of the article do not call for self-medication. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.