I want slim out where to start. Proper nutrition - pledge of harmony and health

How to become a slim per week? Of course, the only one the right method Slimming is a combination of proper nutrition and physical activity. But what if you need to throw a few kilograms in a few days before a significant event?

It would seem that the mission is impossible. But this is not so. Many models admit that they have personal secrets, how to become slim in a week, because in their craft every kilogram matters. For the week they manage to throw up to 7 kilograms excess weight.

How? Everything is very simple. In order to get rid of hateful kilograms, it is not necessary to express themselves with hunger and numerous hours of classes in the gym. It is enough to adhere to a number of recommendations. It will not be at all difficult even for those who are used to themselves do not refuse themselves, because you do not have to stick any diets.

Food

Most of us know all these registration truths of the right nutrition, but not everyone consider to adhere to them. And in vain. Adjusting your food, you can lose up to 5 kilograms per week. At the same time you will always be satisfied.

The first, from what you need to refuse is fat, fried, salted, sweet and canned food. Also in your diet should not be space for confectionery, sandwiches, sweet carbonated water, sauces.

Probably you thought you were deceived, because we promised slender figure without any diets. There is no way. Diets imply tough restrictions in food, up to the reduction of the diet to one product. For example, buckwheat diet. We offer to abandon products that do not carry any nutritional value, but they harm the figure.

You should review your nutritional preferences. In fact, even limiting such, it would seem, "fresh" products, like vegetables and cereals, you can create a real culinary masterpiece. Prepare for breakfast of smoothie from berries, nuts and Greek yogurt. For lunch - boiled chicken breast and vegetable salad, refilled by olive oil with spices. For dinner - cottage cheese with fruit or a couple of toasts with avocado and cheese. As you can see, it may even be delicious and diverse.

Separately, it is worth talking about food habits. First of all, limit the number of food consumed. To accelerate metabolism, you should eat five times a day in small portions. Food chew carefully, it will help you quickly satisfy. Drink at least 2 liters of pure water during the day. The last meal is 4 hours before sleep. By the way, you should not believe the widespread misconception that after 6 pm it is impossible to eat. If you go to bed late at night, such a power mode will only harm you.

Physical activity

Many of us tolerate can not sport. Of course, this is a huge mistake, because doing sports, you will not only support a figure in a tone, but also improve your mood and well-being. But we promised to help you part with superfluous kilogramswithout exhausting yourself with many hours training.

To do this, increase the total number of physical activity per day. Completely minor things performed during the day will be simply a stunning effect. First of all, we will advise you to walk at least an hour a day. In addition, try to use personal or public or public transport less - pass a couple of stops on foot. Discard the car if you need to drive only a couple of quarters. Elevators and escalators prefer stairs. 10 minutes walk through the steps will help you burn 70 calories, which is equal to a small sandwich. During the day, try to move more - squat, lean. Thus, more than 700 calories can be burned per day. And this is, by the way, a full breakfast and lunch!

Cosmetic procedures

Getting the figure of your dreams will help various kinds of procedures. These include wraps, massages, contrasting souls and so on. It is worth considering that most of these procedures are not aimed at burning fat, but on tightening the skin, prevention of stretch marks and so on.

Wraps are conducted by a course. As a rule, it is 10 procedures. The essence of these procedures - a prepared mixture is applied to problem areas. Next, the parts of the body turn on a certain time a mixture is washed off.

Cosmetic clays, honey, grass are common in wrapping in ingredients. If desired, essential oils, cinnamon, mustard can be added to the mixture. Then you "kill two hares" - tighten the skin and activate the blood circulation process in problem zones. But, as you know, the main cause of cellulite is precisely bad blood circulation.

Massages also respond to two requests - activation of processes in problem areas and maintaining the skin in a tone. Properly made massage not only improves blood circulation, but also enhances the outflow of lymphs and various liquids, so that the volumes are significantly reduced.

So, we learned how to become slim in a week without diets and training. Thanks to these unacceptrons for seven days, you can part more than 5 kilograms of excess weight.

Many want to have a thin figure. To be thin, it means to be slim, and a healthy lifestyle will help you to achieve harmony. A quick and safe way to lose weight and hold the weight. Extreme diet and large physical exertion give a temporary effect, so the only way to lose weight and not gain weight again is to change the habit. The result will depend on these changes, so you decide how much significant changes you need. If you are ready for difficulties, follow the recommendations given in this article.

Steps

Preparation

Explore information. Start fixing daily exercise and nutrition. Find out how much you weigh, and think how much you want to weigh.

• Talk to your doctor. Do not decide on any cardinal changes without a consultation of the doctor. Together with the doctor you can find a nutritionist or coach who will help you lose weight. You will also need to pass tests and pass surveys to eliminate any health problems.
• Find out how much calories per day you consume. There are many sites where you can find out the food value of food.
• Put in front of yourself a specific goal. "I want to lose weight" - this is an unsuccessful goal. A good goal sounds like this: "I want to lose weight by 15 kilograms." The doctor will help you understand whether your goal is achievable and will not be harmful to health.

1. Think out the plan and write it down. After the visit to the doctor, make a plan for weight loss, which will approach your lifestyle. Buy a diary and write down those changes in the nutrition that you need, and goals in the sport that you discussed with your doctor. Goals should be specific. Fix in the diary everything will allow you to come to the goal.

   Find the source of motivation. Think over the reward system for achieving goals.

   • Remove yourself. Put in a special piggy bank a certain amount for each departed kilogram. When you reach the goal, spend money on something that you have long wanted (for example, on the tight shirt).
   • Let yourself delicate. When you reach your goal, let yourself eat "forbidden" food or skip one training session. The main thing is not to overdo it with this.
   • Love your body. Even if you have a goal to lose a lot of kilograms, you should love the body that you have. Praise your figure every day. Even if you like only the little things, praise will allow you to become more confident in yourself, and this will help you stick to your plan.

Changes in nutrition

1. Eat the desired amount of food. To lose weight, you do not always need to eat less. Sometimes you need even more. If you want your figure to change a lot, it is easiest to start with meals.

   Eat useful products. One only control over calorie products will not help you lose weight. It is important to know which products you get these calories.

   Eat at the right time. Food throughout the day will support metabolism at the desired level. Do not eat big portions in the evening, as you will not be able to spend this energy before bedtime. It is best to eat more in the morning and less in the evening - this will allow you to lose weight and maintain weight.

   • Breakfast should be dense. Breakfast is the most important meal. If you have breakfast in the first few hours after awakening, it will launch the metabolism, and you will not eat everything before lunch. Here are some examples of useful dense breakfasts:
   1. fried eggs from three eggs and wholegrain toast
   2. oatmeal, Fresh Fruits, Two Boiled Eggs
   3. 2 Eggs baked with avocado, and cornpap
   • In the last meal there should be little carbohydrates. Try to eat carbohydrates before, and for dinner there is more protein and vegetables.
   • Prepare the whole food at home. When you cook yourself, you know that you put in food. Self cooking is required condition Slimming. Measure portions according to your goals and prepare in advance. You should always have useful food at hand so that you do not eat harmful food.

2. Drink a lot of water. To lose weight, it is important to drink a lot. The saturation of the body water allows faster to burn fat. In addition, water is able to suppress appetite. Start every morning from a glass of water. Instead of sweet drinks with food, sit simple water. Drink throughout the day. Buy a big bottle and make markers every hour. But how to understand how much water do you need to drink?

   1. Learn how much you weigh in kilograms.
   2. Drink 30-60 milliliters of water for every kilogram weight every day.
   3. Check on the bottle, how much you drank, every hour. So you will be easier to control water consumption.

Sport classes

1. Start with cardionargoes. Cardion loads include different types Sports: walking, running, riding a bike, rowing and so on. Such loads are associated with overcoming a long distance. Ask a doctor than you can do. Swimming does not give a large load on the body and joints, and the run can cause problems with the knees.

2. Try high intensity training. it the new kind Training, which usually occupy little time and allow you to work out all the muscles of the body. In 30 minutes when proper fulfillment Exercises You can spend 500 calories. Such training are usually circular and designed for the maximum energy consumption. For example, for a minute you need to perform the following exercises And to do 6 circles without stopping:

   1. Jumping on the platform
   2. Push ups
   3. Jumping with a rope
   4. Lifting
   5. Runs ahead on the knee

3. Try strength loads. Lifting weights has a narrower orientation. In case of power loads, more calories burns than with cardiotrans, if everything is done correctly, however, incorrect execution There is a risk of injury.

   • Hide personal coachso that he teach you proper technique. Many people who do strength training, They want to learn to raise a barbell or pull up.
   • Use the fitness bracelet. Cardiovants have calorie counters, however, with power loads, energy consumption is difficult to calculate. You will come in handy fitness tracker.

4. Try a small intensity training (Pilates, Yoga). With such types of load, less energy will be spent, but they will still be useful if you want to lose weight. Stretching exercises will help you support the work of metabolism and spend calories.

   • Look for groups in your area. Often first trial lesson In such studios are offered for free.
   • If you do not have time to visit the studio or gym, buy video tutorials. Look for recording with workouts on the Internet.

Good day of day, my dear readers! Questions "How to become slim?" and "How to save the form?" At least once in life, I ask myself every woman. And, as a rule, it represents that weight loss is a heavy work requiring the random will of the will. Is it easy?

I assure you - you can!

This article is for those who want to lose weight slowly, but surely (and this path is the rightmost), as well as for those who want to keep their beautiful shape.

There are principles (we will call them commandments) that will allow you to gradually reduce the weight and at the same time not to be the hostage of your weight loss.

1. Fit no less than 5 times a day

Of course, this does not mean that 5 times a day should be tight and abundantly eat. On the contrary, your sneakers should be moderate.

Let it be breakfast, lunch, dinner and 2-3 light snacks.

2. Reduce your dishes

This also applies to plates and spoons with forks.

Your dishes must be elegant - then your figure will certainly be the same.

3. Read labels by buying products

And if you go deep into the study of labels, then the likelihood of use harmful products significantly decrease, because the number of preservatives, taste amplifiers, etc. It is capable of scaring any sensible person.

4. During meals, concentrate only on eating

This Council everyone knows, but stubbornly ignore.

Warn! TV, computer or glossy magazine anywhere will not go from you, unlike your shape.

Focusing on the meal, you not only do not eat extra, but you can finally understand that you need a little food.

5. Drink enough water

You must drink water constantly and gradually.

Remember: juices, milk, carbonated drinks, etc. - This is the food, and they are not able to replace the water. Only ordinary water has unique properties - it increases the speed, cleanses the body and eliminates you from false hunger.

6. Move every hour

It is hourly to devote the movement of 5-10 minutes maybe even while working in the office.

7. Use strength exercises

In our body, it is muscles that burn a lot of energy. In order for the muscles more, power exercises are needed.

Personally, I make such exercises in any free minute, which is usually recruited for a day not less than 20-30. It is not difficult: to raise your legs while soup is negotiated during the cleaning of the tovnel T.P.

To do this, you need to do two finds: find the exercises you can do, and detect those periods during the day when you are able to perform them.

8. Wash out

We get energy not only of food - energy sources for humans are also sun rays, positive emotions and, of course, sleep.

The lack of one type of energy requires instead of drawing power from another source. Therefore, when we do not fall out, an increased appetite is provided.

When sleep is in sufficiency, it has a positive effect not only in the condition of the skin and shine, but also allows you to eat moderately.

9. Enjoy the support

Most people are easier to lose weight in the company. Fortunately, today such a company is easy to find in the worldwide network.

By the way, support may be different - someone likes, when like-minded people inspire him, and someone like the spirit of competition, so choose your taste.

But at the same time remember that no one will support you better than you yourself. Your confidence in the victory is the most faithful support on any path.

10. Allow yourself mistakes

Not mistaken one who does nothing.

If the retreat from the rules is perceived by you as an error, it is already good. However, you should not edit myself for her commit. You are a living person, and you can sometimes make mistakes. The main thing is not to turn a lifestyle error.

Just ten simple rules in order to become slim and stay so - not so much, right?

And what are your commandments of harmony?

Mini-tips for weight loss

Reduce portions by a third - that's what will help to keep up! Briefly and to the point :)

Put additives or stop? When this question arises, it's right to stop there. This organism gives you a signal about fast saturation, otherwise you would not doubt.

If you are inclined to overeat in the evenings, then before dinner, take warm shower. 5-7 minutes, and you have a completely different mood and attitude towards food. Try - it works.

Whatever delicious food, you will have it many times. This is not the last meal of food in your life! Remind yourself about it when you feel that you can not stop and convulsely swallow a piece of pieces.

Surroundings affect us - this is a fact! Avoid conversations like "I was humped here, and could not", "Yes, still fat will remain", " good man There must be a lot. " Well, let them be "a lot" - and what are you here with what?

Do you think to change yourself, become slim and beautiful it is easy? I decided to lose weight - and lost weight? We often overestimate their capabilities and underestimate the circumstances that prevent success. In most cases, people do not reach the final result and stop halfway.

The content of the article:

• what will help achieve success;
• stimulov types;
• reasons for excess weight;
• 10 conditions to achieve harmony;
• a few more useful tips.

What will help achieve success?

Drawing up a list of obstacles that may interfere. Definition of incentives that help or distract from achievement.

Types of incentives.

There are internal and external incentives. When fatigue, apathy feels, depression - we refuse training if we feel the tide of strength and inspiration - we train with enthusiasm. This is internal incentives. We look at sweets and refuse to comply with the diet. We meet a person who visits the gym - it encourages to do the same. This is external incentives. Some incentives do not allow us to achieve results, while others contribute to the achievement of success. First paragraph Our plan will be the development of the skill of opposition to negative incentives and consolidation of positive. Most often, we do everything on automation, without thinking about the following action: We take candy, look at the film, go to some site, although the plans were, for example, to practice. Second point The plan "How to become Slender" will be the skill of deliverance from automatism, the ability to determine the signals that are preceded by automatic actions. In order for your dream to become slim, you need to change your habits and distinguish incentives productive and non-productive, relaxing and mobilizing, prompt and slower, unconscious and conscious, straight and indirect, not expected and planned. We subconsciously always choose the easiest way - the human nature is so arranged. Find the strength to confrontation when meeting with a negative stimulus, and the familiar behavior model changes by itself. All our habits are arranged in the following way: Stimulus - Reaction - Promotion. If you think about how to become slim, avoid scenario: stress - snack - a temporary solution to the problem. Instead, choose another middle link, which will distract and help calm down: jogging, meditation, dance, communication with a pleasant person, games with a child or a homemade pet. In some points, it will not be superfluous, which does not pass by catering, confectionery, grocery stores. Third point our plan is a change in the script: we change the average link .. surround yourself by positive, positive examples, purposeful people. This will allow you to not collapse from the right path. You dream to wear your favorite dress, have a taut body, beautiful young skin - hang on the most prominent photo of a photo or a picture where all this is in stock.

Why can't we lose weight?

The cause of excess weight in men and women is an increased excitability of cerebral centers that are responsible for regulating the food intake process and appetite. Throughout the day, nutritionists advise to use products containing a lot of fiber. The fiber cleans the body and helps to improve the digestion, the withdrawal of poor cholesterol. Its large amount is in prunes, legumes, cabbage, greenery, grain bread and many other products. But it should not be very fascinated by the products containing fiber - on the contrary can lead to extra kilograms. If you set out the goal of slim and slim to stay so, take a habit of every day to give written answers to questions: What did I do today to become slim? Did I do everything today to go to proper nutrition? What I did today to work out in gym? Written answers are a very good stimulus, raising responsibility and perseverance.

10 conditions in order to become slim easily and without much effort.

1. Power must be at least 5 times a day. Practice fractional meals. Let it be 3 lungs, but full-fledged reception (breakfast, lunch, dinner), and 2 snacks (fruit, vegetable or grain). They will not allow the body to postpone the reserves "for later", as they will have time to be used until the next intake of food in the stomach. You are always fighting by the hour. Every 3 to 4 hours should follow a new meal. In the evening, in the evening, use only protein food - no fats and carbohydrates, because the carbohydrates eaten after lunch turn into fat. Start every meal from products that are used in raw form. It can be salads or whole fruits, vegetables. All dishes will then be absorbed better, digestion will accelerate, the saturation of the body will come faster. 2. Cookware must to be small. Small plates and cutlery will create the illusion of a large amount of food that will lead to the fact that your figure will change. 3. Buying products, learn carefully labels. Studying the composition, you will understand that you can avoid a large number of fats, proteins, carbohydrates. Your inner calorie counter will be enabled, learn how to choose what is most useful and important, avoid buying products with taste amplifiers and preservatives that simply interfere with you to become slim. 4. Nothing should distract from meals. During food should not distract her glossy magazines or a computer nor TV. All your attention focus on the process of food intake. Enjoy each piece and understand that in order to feel full, you do not need much food. By reducing the volumes of portions, your volumes will decrease. Chew carefully and do not rush - eat less and saturation faster. Another helpful advice: Before sitting at the table, eat a piece of bitter black chocolate. Then during breakfast (lunch or dinner) you will not be so hungry and eat much smaller. Signals about food availability and sufficient calories enter the brain and give a team about satiety, thanks to the receptors located in our oral cavity. Along with the feeling of saturation, our mood is rising, since the hormone of joy is produced from the use of chocolate in the body - serotonin.
5. Drink 1.5 liters of pure water per day. In the morning, drink daily 2 cups of pure non-carbonated water 15 minutes before your breakfast. After meals, you should not drink water, at least 40-45 minutes, so that the digestion does not slow down, the walls of the stomach are not stretched, do not feel gravity in the stomach. Then every hour drink the glass of water. It helps dissolve slags in the body and accelerates metabolism. Clean water Not replace nothing. Tea, coffee, juices, compotes, milk, carbonated drinks - it all belongs to food. We get glucose, additional calories. Only water helps us clean and moisturize our body, strengthens the metabolism, quenches an imaginary feeling of hunger. In addition, water drunk before taking food, take part of the stomach and leaves less space for the incoming food. And we often begin to confuse hunger with the desire of the body to get a portion of the water necessary for or flowing some processes. It happens so because the centers that are responsible for these two functions are almost in one place, very close to each other. Quite often we are mistaken, thinking that the hungry. In fact, we are thirsty.
6. Teach your body to move several minutes per hour. Move it great helps weight loss. Instead of discussing production problems on the phone, if possible, try to walk around the office more often to talk in person. Rise on foot on the stairs, instead of using the elevator. Do unnoticed for colleagues exercise on various muscle groups, squat and get up, lean. Any movement is more useful than still sitting on a chair or in an office chair. 7. Do not miss the capabilities of the power load in any free minute . The muscle tension burns the greatest amount of energy. Loading them every free minute, you make one more step towards discharge of excess weight. Squat, jokes dinner, raise your feet, waiting for the ending of the washing, wash the floor without using the mop. At least 30 minutes a day, you devote physical exertion. If you wanted to eat anything - do sports. Enough and 10-15 minutes so that the feeling of hunger evaporates - all over the emission of adrenaline into blood. During exercise Consumption of energy from fat cells of our body occurs.
8. Forget about the lack of sleep and breathe fresh air more often. For a full-fledged holiday, it takes 8 hours of sleep, and someone even 9. We replenish the reserves of our energy not only due to food, and from positive emotions, sunlight, full-fledged rest. If we do not fall out, energy recovery occurs due to increased consumption of calories. A person has a sleek not only present the shine of the eyes, good mood, but also moderate appetite. Fresh air has the ability to duck at the time of hunger. This happens due to the substitution process. The brain switches to another stimulus, the blood saturation and oxygen cells occurs - the hunger temporarily retreats. 10-15 Fresh air sips will help to forget that you are hungry, about an hour and a half. 9. Find like-minded people. Most of us best copes with the tasks only in the company of like-minded people. You do not support relatives and relatives - the Internet and various associations of people in interest will come to the rescue. And if you like the spirit of competitive, choose the appropriate sports. And only confidence in victory you will need in both cases. 10. Allow yourself to allow oversight and mistake. Let yourself break sometimes any rules. If you feel the violation and do not do it constantly - it is already good. As they say, the one who does nothing is wrong. The main thing is that your mistakes and errors do not become the norm, they are not in the habit.

Get used to distinguishing the real hunger from the apparent, learn yourself from the "jamming" of stress and distressed situations. To reduce the appetite, it is worth reconsidering its diet, increase the percentage of healthy food, add a feeling of hunger to your life is a physiological process. This is normal. You just need to be able to properly and competently thicken it. Do not try to get rid of the feeling of hunger with various dietary bars or medicines. There are many low-calorie and useful products that will help quickly reduce weight in the complex with exerciseIf your dream is to become slim. This is, first of all, eggs, fresh and boiled vegetables and tuna. Skin food and complex carbohydrates help always be in a tone, do not feel hunger. But the main recipe is fitness - training. They will allow you to eat everything that the soul wishes, and not to gain weight, will noticeably go to the decline. The desire to eat more than your body is required and it quickly enters the habit. Observing these conditions, you will definitely hear behind the back: "What a slim ..."

Greetings you again on your blog! Many of my friends and friends can not believe that once I had to fight with excess weight. Yes, it is to fight, because these hated fats all the time strive to cool my originally slender from nature.

I needed a lot of years to explore the theme of harmony. Now I can definitely say how to become slim and maintain the result without exhausting diets and exhausting workouts.

Ayurveda about harmony

There is such an amazing, very ancient science -. It is she who helps me to solve many problems that can occasionally arise in my body or mind. Especially when a person has no serious diseases, minor health problems are solved very quickly thanks to Ayurvedic knowledge.

It is not necessary to know Ayurveda to be healthy ,. Many people intuitively do everything right, especially this is characteristic of young children, while little aware of healthy education Life parents will not impose their correct principles.

Literally yesterday spoke with a friend, which is observed at the therapist of natural medicine. It turned out, she is in confusion, can not understand where the truth is. From the laboratory sent some recommendations, the doctor gives others to whom it is not clear.

In this case, as I think, you do not need to hope for someone, there is my own head on my shoulders, she is given to think and it's great! I received information, not sure about reliability, keep it further to disclose! Be sure to find personalities that will help to understand and resolve all the questions.

I look at how many people complicate their life because they consider calories, they are looking for dietary products in stores, refuse their favorite food. The biggest mistake to refuse sweet. Girls think that in this case they will definitely lose weight, and also, as a bonus will receive.

My secrets of finding a slender body

Early rise and stretching the body. Sleep after 6 in the morning contributes to the accumulation of toxins, which is why many people celebrate heavy head And can not quickly and easily wake up. Stretching or simple morning complex Exercises will help the body to finally awaken, and the digestive authorities prepare for reception of food, they need to highlight a sufficient amount of digestive juice.

Breakfast up to 8 am. It should be taken only if hunger is really felt. It is impossible to eat when in the stomach the severity from an undigestrated heavy and late dinner, in this case I will copy toxins and postponed in each available cell. Learn the perfect breakfast time.

Work, classes active sports, domestic performance, purchases, important trips - All this is best done in the first half of the day, when the most energy. All cases are performed without a special effort, very quickly and efficiently. The body works in normal mode, moderate stress in the daytime does not withdraw it from equilibrium, the planned employment deprives the ability to make unnecessary snacks and inactivate inactivate.

You can easily use meat, vegetables, some fruit, but gluten-free cereals, legumes, nuts are not every day.

Order Natural foods can be here.