How to lose weight
Lose weight is not recommended immediately, but gradually. Try to reduce the amount of food eaten, first of all, digestible carbohydrates, to limit sharp and salty foods. Only do not abruptly, but gradually reduce the amount of fluid consumed.
You need to lose weight so that not only do not feel hungry, but also enjoy the meal. Organize your diet so that the breaks between meals do not exceed 2.5 -3 h, and you will not be hungry. Set, for example, the following mode: 8 - breakfast, 11 - second breakfast, 14 - lunch, 16-16.30 - afternoon tea, 19 - dinner.
And remember - you need to eat small portions. Exclude from the diet white bread, pies, cakes, cakes, biscuits, sweets, pancakes, pasta, pelmeni, belyashi - in short, all dishes from pastry, confectionery, sweets. Limit salt, salty and smoked foods, various marinades and spices.
Give preference to all vegetables, except potatoes, fruits, except bananas and figs, unsweetened berries, milk and dairy products, with the exception of cream and sour cream. You can eat, but not much, fish, meat, better low-fat, poultry, as well as eggs, buckwheat porridge.
It is useful vegetable oil. Contained in it phosphatides, vitamin E help digest the incoming fat in the body and thus contribute to the normalization of fat metabolism. However, do not abuse this product. Otherwise, vegetable oil will not prevent the accumulation of excess kilograms, but contribute to this. The norm of vegetable oil for an adult is 1-1.5 tablespoons per day.
Vegetarian soup and borsch are prepared from vegetables, vegetarian soup, cream soup, carrot soup, beetroot soup. On the second - ragout, carrot and carrot-apple souffle, carrot or beetroot pancakes, carrot-curd casserole, carrot croquettes, stewed beets with prunes, beets stuffed with cottage cheese, cabbage rolls with cottage cheese, cabbage stew, cabbage schnitzel, Bulgarian sweet stuffed pepper,stewed aubergines, eggplant caviar or zucchini, fried and stuffed zucchini. Very tasty and useful salads of grated carrots, chopped white cabbage with apples, grated carrots with garlic.
This is not a complete list of dishes with which you can diversify your menu not only on weekdays. On holidays, for example, make all kinds of vegetable salads, stuffed vegetables, jellied fish, chicken or meat, jelly from bones with the addition of low-fat meat, jelly from fruit or berries.
Those who want to lose weight, it is useful to arrange once a week unloading day - milk, kefir, vegetable, apple. It is better to do it on the day off, when the physical load decreases.
Here's how your menu should look like:
Breakfast: salad from fresh white cabbage and carrots, dressed with vegetable oil and lemon juice, two soft-boiled eggs, a glass of tea with milk without sugar.
Second breakfast: apple or orange.
Lunch: a portion of soup( but not with noodles and not with noodles), fish or meat dish with vegetable garnish or without it( but not with potatoes), a glass of milk or kefir.
Snack: glass of rosehip, apple or other fruits.
Dinner: any vegetable dish, buckwheat porridge with milk or an omelette from two eggs, if you did not eat eggs for breakfast.
Before going to bed: a glass of kefir.
Regulating food and drink, you need to pay due attention and physical training. Returning to the muscles elasticity, physical exercises contribute to the restoration of the elasticity of the skin.
Massage is useful( self-massage).But the thermal procedures - baths and saunas - should not be abused: in them, a full person leaves mostly water. In addition, after the steam, the skin loses its elasticity, it becomes dry. Therefore, the use of a thermae for healthy young people should not be more than two or three times a month.
A good way to lose weight is fast walking( it's fast - with a frequency of 100 steps per minute).Even more effective in wasting energy is walking the stairs at an average pace for 30 minutes. Also useful is a slow, long running jog. Training should begin at a distance of 500-600 m, in the morning, before eating. The optimal distance for women is 2 - 3 km.
A noticeable result is given by exercises using gymnastic objects( ball, skipping rope, stick, dumbbells. ..).The effect is achieved from jumps with a rope for up to 25-30 minutes, squats, raising of straight legs and trunk in a supine position.
Exercises must be changed depending on the season. The main condition for success is the regularity of classes( at least 3-4 times a week).Before the beginning of active physical education it is necessary to consult the attending physician.
The proposed small complex of physical exercises is designed for middle-aged women with obesity of I and II degrees. Each exercise is repeated 12 to 16 times in average tempo. Try to perform them every 1-2 times.
1. First walking with a high knee lift and a slow running in place 45-60 sec.
2. Spread your arms out and hold them in a circular motion in one direction and in the other.
3. Standing, lean forward slightly, lower your arms. Make circular movements with your body. When extending, raise your hands up.
4. Make some sit-ups.
5. Sit down, put the brush on the floor, pull one leg back and straighten it, placing it on the toe. Leaning on your hands, push your feet, change their position.
6. When sitting, spread your legs widely. Perform slopes to one and the other leg to the turn.
7. In the sitting position, put your hands behind on the floor. Do flies a straight leg up and down. During the flight, raise the pelvis slightly.
8. While lying on your back, slightly lift both legs and perform any movements( flexion and extension, circular movements, etc.) for 30-45 seconds.
9. Lying on your stomach, put the brush on the back of the head. Raise your head, shoulders and both straight legs, hold 3-5 seconds.
10. Get on your knees, raise your hands up. Bending your legs, lean forward, head towards the knees, lower your arms and lead them back.
11. In the same position, sit on the floor from the side and re-stand on your knees. Do the same in the other direction.
12. Perform jumps in place on two and one legs for 30-46 seconds.
13. In the standing position, take a breath and, without exhaling air, strongly retract and relax the muscles of the anterior abdominal wall for 7-10 seconds. Repeat b-8 times.
Often in women, fat deposits are located in the lower part of the body: on the abdomen, waist, hips. In order to lose weight in the hips and at the waist, "pick up" the belly, special exercises are recommended.
1. The legs are widely spaced. Take in the hands of a thick book and describe the body semicircle - first to the left, then to the right, 5 times in each direction.
2. Lie on your back with your arms outstretched. Sit down, trying to touch the elongated hands of the tips of your toes. Return to the starting position. Repeat the exercise 10 times.
3. Lie on your back, hands stretch along the body. Raise your legs and describe them a semicircle above a low bench from left to right and right to left. Try to lower your legs more slowly to the floor. Lifting your legs up, inhale, lowering to the floor, - exhalation. Do the exercise 10 times.
4. Stand on your knees, stretching your arms forward. Without helping yourself, sit down to the left, kneel again and sit to the right. Repeat the exercise 10 times.
5. Get on your knees. Leave your left leg to the side, place your left hand with your palm up close to your knee, lift your right arm above your head. Make a tilt to the side, trying to maximally bring both hands together. Do the same in the other direction. Repeat the exercise 10 times.
6. Pull forward simultaneously the right arm and left leg. Describe them circles and, sharply taking them back, return to the starting position. Repeat the exercise 5 times. Then perform the exercise 5 more times with your left hand and your right foot.