It's not a diet, and fasting is a way of life that will help you lose a kilogram each week.Let's start right now to the New Year holidays to be in great shape!Losing one kilogram per week - the most sensible way to lose weight, so consider all the gurus of nutrition.It is safe, the weight is not coming back, this weight loss plan is easy to follow.So, to work!
First, consider the calories
have to work hard and figure out how many calories you eat in a day.We must consider all that you eat, including snacks.Adult woman does not need more than 2000 calories per day.Provided that it is active, a lot of work.If you eat more - it is an occasion to reflect and reduce consumption.But to lose a kilo a week, you need to daily diet of about 1,400 calories.
And no matter what you cut, the amount of fat or carbohydrates.While this is not so important.You just have to try not to exceed its commitment to have no more than 1400 calories a day.Many worry that it is very small, and they will be hungry.In fact, calorie main dishes (vegetable or chicken soups, side dishes, meat, fish) are not as calorie compared with desserts and snacks.So it makes sense to cut yourself precisely calorie snacking (chocolates, cookies, chips), and the main meals will remain, as always.
Here, for example, 1 cup of sweet tea - 80 calories, 100 grams of peanuts (salted or any purified and recycled) - as much as 450 calories, 1 pint of beer - 153 calories.If you remove even these things from the diet, we have savings of more than 600-700 calories.Instead of black tea drink green sweet without sugar, it has an antioxidant effect, it helps to lose weight.If it is difficult to drink green tea all the time, then at least make it a rule to drink a cup of green tea for breakfast.
Second: Failure to semis
We have become so accustomed to the convenience that we are presented with processed foods.But filled with preservatives, refined products is not only useful, but even harmful.They lead to the formation of toxins, damaging internal organs.Not to mention the fact that they tend to be a lot of sugar and salt.
Disclaimer processed foods - this rejection of home canned delicacies, for example, canned vegetables, fruits and lecho, except, perhaps, lemons preserved in lemon juice, olives and pickled greens.
Third, limit yourself to sugar
best to try to consume a day not more than 3 teaspoons of sugar.And adhere to the rules do not eat sugar before going to sleep, because you will be hard to go to sleep for a few hours after taking sugar.
Fourth: Eat, sleep and drink
Sleep is essential for health and weight loss.7-8 hours of sleep a day helps the body recover and relax, and metabolic processes work after sleeping more intensely.If you want to lose a kilo a week, drink 2-3 liters of water every day.Water flushes toxins and fat cells.A glass of water is necessary to drink in the morning on an empty stomach.Stop drinking juices that have sugar.As a rule, all purchased juices have sugar, so you have to let him give up these tasty, but harmful beverages.Do not drink too cold.In the morning eat within the first hour after waking up at night - 2-3 hours before bedtime.Breakfast and lunch can be plentiful, dinner "give the enemy", that is, makes it easy.
Fifth: The main diet - protein and fiber
Proteins - the building material for the body and it is important to consume them every day.Proteins - the meat, beans, fish, soy products, dairy products.But be careful with milk and cheese, as they have a lot of fat.The same applies to certain types of nuts, such as cashews, they are very fatty.Perhaps best of this type of protein to abandon, at least for a time to lose weight.Another aide in weight loss - cellulose.Its source - fruit and vegetables.Cellulose contained in cereal (e.g., oatmeal).Let us remember the products that must be on the table every day: 2 types of protein, 3 types of fiber.
And another clue on what products to pay attention to: replace white rice to brown, white bread - on black, you can have any number of products with so-called negative-calorie (the ones on which the processing of the body spends a lot of energy, more thanown calorie foods) - cabbage, apples, lettuce, cucumbers.
Sixth: Train - yes!
have to work for harmony.And do not lose sight of the exercise.Intensive Classes are held 3-4 times a week.But exercise does not have to be a chore.Therefore, one can not do the type of load.It is better to do in a week 4 different kinds of physical exercise, such as dancing, swimming, fitness center, running (walking).In this case, after each workout will be burned a lot of calories.
Articles Source: mycharm.ru
