Tidy up the stomach with the help of eastern exercise!
According to Eastern tradition , in our body There are not only the veins and arteries, but also the energy channels. The best way to get the energy to move freely - a slow stretch during stretching sessions and yoga , complex postures chi gong or rapid movement kickboxing . The results were not long in coming: muscles become relief, breathing - Stable mood - excellent, body - flexible. Not to mention the problem areas that will gain excellent form completely and irrevocably. Elastic and a flat stomach , perfect breasts, shapely legs - all this is achievable with the above practices! How?
begin with one of the "offending" areas - released stomach .
For two months I was able to effortlessly lose 10 kg. I found way of eating that allows me to lose weight, always be well-fed and look good.
I am 32 years old, height 162 cm, two months ago it was - 85 kg, now - 75 kg). Be to part with even 10-15 pounds (I know it will be harder), but can not wait to share the results. I note that in my life tried many different diets, procedures and drugs, but it always dumped kgs accompanied by stress, unhappiness, wasted money and frustration intestine. Now I'm losing weight with pleasure and satisfaction with the results. I know that is not discovered America, but maybe someone will help their example.
for 10-15 minutes before breakfast - 1-2 glasses of pure non-carbonated water
1. Breakfast 8.00
glass of freshly squeezed grapefruit juice
muesli with yogurt (milk) or buckwheat Porridge in the water with vegetables
glass of green tea without sugar
multivitamin, 1 tablet
2. 11.00 lunch (at work)
one large apple
kefir (yogurt)
3. 14.00 (at work)
salad of raw vegetables (cabbage in the winter sometimes)
piece of beef or chicken (or fish, seafood, a couple of eggs, cheese)
glass green tea without sugar
4. Snack 16.00 (at work)
cup of green tea with something sweet
(something to choose from: 1 tsp honey, 1 pc. Pastille, a piece of bitter chocolate, several pieces. dried fruit)
5. 18.00 Dinner (at work and on the way home)
chew tissue in the granules. Appetite is excellent beats, with a chair - no problems, the skin after weeks of consumption is noticeably younger, cleaner, improves complexion
6. Late dinner 20.00
cup dry red wine
salad with fresh vegetables or an apple
go to bed at 23.00-23.30
Necessary comments:
1. Yogurt, milk, cottage cheese - low fat.
2. Beef - just boiled, chicken, fish - just out of a double boiler. (Use a double boiler can no salt foods, for some reason it still turns out delicious!) Vegetables, if not raw, then boiled, steamed, in a pinch - Steamed with a little vegetable oil.
3. Vegetable salad seasoned with vegetable oil - olive or grapeseed. Rare - low-fat sour cream. Pickle trying to moderate, add the white pepper.
4. In the salad I try to put as many different ingredients - not just cucumbers, tomatoes, and celery, and several kinds of green salads, and fennel, and lots of parsley, fennel: everything you can buy.
5. Portions not weigh - eat as much as to comply golden rule: from the table to go with a slight feeling of hunger.
6. I try to drink plenty of water in between meals, without fanaticism, but a half liters obtained.
7. Sometimes (when such a diet is happening, but very rarely) want something "extra." No problem, just need to find a compromise, rather than rush into the arms of his weakness.
For example, I'm dying - I want with a chop. Variations:
eat only meat patty
eat only pasta
eat together, but a tiny portion, chewing on a very, very carefully
eat a portion of a little more, but I will go to work on foot (to increase the distance run, rising to 10th floor no lift ...) etc. If such desires are frequent, it is necessary to change something. Might help to simply increase servings of healthy foods. But most likely need more time to do the motivation, to go to the disco, to buy fresh glossy magazine about beauty and healthy lifestyle, try to try on a beautiful Dress of the size sought by or use other "tricks".
8. Do not under any circumstances, try not to skip meals, it's time - Something has to be "thrown into the furnace. Even if you do not want, even if no time - it's an apple-you can always chew!
9. Do not forget the psychological component process. Lose weight and be in my head too! Personally, I use an alpha state for the "acceleration" of metabolism and even set Sytina, although they used me very amused. Well, there could be no universal advice, psyche - a delicate matter!
How to create a diet?
Diet - an integral part of any process of losing weight. Some sit on the diets that have already been developed, and someone they help. Others make their own plan, taking into account their own taste preferences, lifestyle, etc. Do not think that diet can make a nutritionist. After all, who better than you yourself know how your body reacts to a particular product. Before so as to plan meals, should consider the following points:
1. How often do you have: 3, 5 or 8 times a day? you can do 3 main meals and 2 snack , or have small portions every 2 hours. It all depends on what you have a way of life.
2. How much time can you spend on cooking? If you're a busy person or do not like to cook, or, conversely, love, you must be a menu with that in mind. Since at some time will have to reduce number of visits to cafes and restaurants.
3. Whether you love to pamper yourself than something tasty every day? If you do not imagine myself without something delicious, back up in menus 100 - 200 calories per day. And you will be able to afford a piece of candy, ice cream or something like that.
4. How do you propose to train? If you're focused on results, be sure to Spend 30 minutes a day exercise . Depending on the number and intensity, you define maximum number of calories. It is believed that the optimal amount of calories for dieters is the figure of 1000, and to maintain weight in the norm rather 1500 calories.
formulate a plan of supply . Thus, a balanced diet based on the following principles:
- A person should consume less energy than it spends. In this case, refers to fat . By creating a calorie deficit, we force our body to burn excess fat.
- Correct relationship food and water will be filled quickly and prevent overeating.
- Principle 25 - 50 - 25 ». 25% of daily calories for breakfast and dinner, and 50% - for lunch. Although, given its lifestyle, you can swap the breakfast and lunch.
- does not exhaust the body very small amount of calories. healthy fear of fullness - is normal. But too far not worth it. Otherwise, start: brittle nails, hair loss and other unpleasant changes in the body.
- Eat at least three times a day. desirable to do so at about the same time.
- Eat more fiber. So you can keep longer feeling of satiety. This may be in the form of fiber supplements, and may be whole grain breads and cereals .
- Choose foods low in calories among identical Product . For example, between 3 and% 1% milk, choose the latter. Very low-fat not worth buying.
- Watch portions. Eat on a small plate. Eat a bowl of carrots is not shameful, but the cheese or pizza is bad. Control portions - more of a psychological technique to your consciousness.
- Do not try to eat All of the plates. Once felt satiety, stopped eating. Do not pass. Eating more than normal, you stretch your stomach, and the next once you eat more.
- Watch for yourself. Monitoring - the key to success. Each organism reacts differently to food. Someone loses weight on rice, and someone is spreading from him. Therefore, watch for yourself.
- Study the literature. Many diets contain very useful tips on losing weight. For example, stages sgonki weight or advice on choosing products . Read, study and compare.
- Reward yourself . Permanent restrictions can lead to failure. Therefore, pamper themselves. And how to do it, decide for yourself.
Yes, it is time-consuming process. But if you are determined to ensure that throw a couple of kilos, you will be with interest count calories and experiment. The more so because this arithmetic have served you. After all, we sometimes lose control of himself, and returning a proven diet, you will quickly regain form.
You do not even notice how it happened ... first belt on the skirt was somehow tighter. Then it turned out to fasten your zipper, you exhale and draw the belly. Then suddenly, lightning generally sold ... and you, closing his eyes, stood on the scales, and opened my eyes realized: you need to lose weight quickly ... lose weight on 10 kg ! ..
I know how to do it. I few years ago managed to figure out how to lose weight on 10 kg. Do you get it too!
my way to lose weight on 10 kg No, do not count calories or torment himself with hunger. Not need to exhaust itself long, unusual workouts. How Lose Weight at 10 kg tasty ... must remember one simple formula - "one plus four" - and not to forget about it. Another, of course, you will need to cook. Many cook, much more than usual, a tasty salad of raw vegetables.
So salad is ready. It is time to remember the magic formula that will help accomplish the task - how to lose weight on 10 kg. "One plus four» - one spoon every dish, and four spoonfuls of tasty salad . This proportion should be observed by placing food in his bowl.
One average burger or sausage in volume is approximately one and a half tablespoons. Hence, putting his cutlet, you add to it six spoonfuls a delicious salad. One sausage and plus six tablespoons of salad dressing. Spoon mashed potatoes, pasta or cooked beans, plus four tablespoons of salad. Just a few days Learn how to determine the portion of "the eye".
Source article minuskg.ru
According to Eastern tradition , in our body There are not only the veins and arteries, but also the energy channels. The best way to get the energy to move freely - a slow stretch during stretching sessions and yoga , complex postures chi gong or rapid movement kickboxing . The results were not long in coming: muscles become relief, breathing - Stable mood - excellent, body - flexible. Not to mention the problem areas that will gain excellent form completely and irrevocably. Elastic and a flat stomach , perfect breasts, shapely legs - all this is achievable with the above practices! How? begin with one of the "offending" areas - released stomach .
chi gong.
Floating Dragon.
Starting position: feet together, hands joined. Keep your palm parallel to the floor, right at the top. Pull your hands left. In this case, the right thigh is deployed in the opposite direction. Now the left hand on top. Accordingly, pull the right hand, turning the hips to the left. Obey exercise , alternately changing the direction, within two minutes. Concentrate look at the linked hands. Floating Dragon.
Kickboxing.
quick dance.
Starting position: feet wide apart, feet out, knees slightly bent. Put your left hand on the waist, the right squeeze into a fist and lift above your head. Jerk closer in the right elbow to right knee, but they should not touch. Bring back the hand to the starting position, the leg is omitted. Repeat 5 times, then switch hands and a leg and did exercise 5 more times. quick dance.
Yoga.
Curl.
Starting position: lying on his back. Raise your knees and press them to her chest. Girth of leg hands and, raising his head, pull her to her knees. On the exhale, pressed his feet to his chest, on inspiration lowered head and legs, but not touching the floor! Repeat the exercise 4-5 times. Curl.
Stretching.
Colonna.
Starting position: lying on his back, arms stretched behind her head. Pull the stomach, necessarily imply that the entire spine was pinned to the floor. While in this position, simultaneously pull your feet and hands. Try to keep the tension for 20 seconds. Breathe slowly. Performing exercise 4-5. Colonna.
lose 10 pounds and stay satiated
| | |
I am 32 years old, height 162 cm, two months ago it was - 85 kg, now - 75 kg). Be to part with even 10-15 pounds (I know it will be harder), but can not wait to share the results. I note that in my life tried many different diets, procedures and drugs, but it always dumped kgs accompanied by stress, unhappiness, wasted money and frustration intestine. Now I'm losing weight with pleasure and satisfaction with the results. I know that is not discovered America, but maybe someone will help their example.
for 10-15 minutes before breakfast - 1-2 glasses of pure non-carbonated water
1. Breakfast 8.00
glass of freshly squeezed grapefruit juice
muesli with yogurt (milk) or buckwheat Porridge in the water with vegetables
glass of green tea without sugar
multivitamin, 1 tablet
2. 11.00 lunch (at work)
one large apple
kefir (yogurt)
3. 14.00 (at work)
salad of raw vegetables (cabbage in the winter sometimes)
piece of beef or chicken (or fish, seafood, a couple of eggs, cheese)
glass green tea without sugar
4. Snack 16.00 (at work)
cup of green tea with something sweet
(something to choose from: 1 tsp honey, 1 pc. Pastille, a piece of bitter chocolate, several pieces. dried fruit)
5. 18.00 Dinner (at work and on the way home)
chew tissue in the granules. Appetite is excellent beats, with a chair - no problems, the skin after weeks of consumption is noticeably younger, cleaner, improves complexion
6. Late dinner 20.00
cup dry red wine
salad with fresh vegetables or an apple
go to bed at 23.00-23.30
Necessary comments:
1. Yogurt, milk, cottage cheese - low fat.
2. Beef - just boiled, chicken, fish - just out of a double boiler. (Use a double boiler can no salt foods, for some reason it still turns out delicious!) Vegetables, if not raw, then boiled, steamed, in a pinch - Steamed with a little vegetable oil.
3. Vegetable salad seasoned with vegetable oil - olive or grapeseed. Rare - low-fat sour cream. Pickle trying to moderate, add the white pepper.
4. In the salad I try to put as many different ingredients - not just cucumbers, tomatoes, and celery, and several kinds of green salads, and fennel, and lots of parsley, fennel: everything you can buy.
5. Portions not weigh - eat as much as to comply golden rule: from the table to go with a slight feeling of hunger.
6. I try to drink plenty of water in between meals, without fanaticism, but a half liters obtained.
7. Sometimes (when such a diet is happening, but very rarely) want something "extra." No problem, just need to find a compromise, rather than rush into the arms of his weakness.
For example, I'm dying - I want with a chop. Variations:
eat only meat patty
eat only pasta
eat together, but a tiny portion, chewing on a very, very carefully
eat a portion of a little more, but I will go to work on foot (to increase the distance run, rising to 10th floor no lift ...) etc. If such desires are frequent, it is necessary to change something. Might help to simply increase servings of healthy foods. But most likely need more time to do the motivation, to go to the disco, to buy fresh glossy magazine about beauty and healthy lifestyle, try to try on a beautiful Dress of the size sought by or use other "tricks".
8. Do not under any circumstances, try not to skip meals, it's time - Something has to be "thrown into the furnace. Even if you do not want, even if no time - it's an apple-you can always chew!
9. Do not forget the psychological component process. Lose weight and be in my head too! Personally, I use an alpha state for the "acceleration" of metabolism and even set Sytina, although they used me very amused. Well, there could be no universal advice, psyche - a delicate matter!
How to create a diet?
Diet - an integral part of any process of losing weight. Some sit on the diets that have already been developed, and someone they help. Others make their own plan, taking into account their own taste preferences, lifestyle, etc. Do not think that diet can make a nutritionist. After all, who better than you yourself know how your body reacts to a particular product. Before so as to plan meals, should consider the following points: 1. How often do you have: 3, 5 or 8 times a day? you can do 3 main meals and 2 snack , or have small portions every 2 hours. It all depends on what you have a way of life.
2. How much time can you spend on cooking? If you're a busy person or do not like to cook, or, conversely, love, you must be a menu with that in mind. Since at some time will have to reduce number of visits to cafes and restaurants.
3. Whether you love to pamper yourself than something tasty every day? If you do not imagine myself without something delicious, back up in menus 100 - 200 calories per day. And you will be able to afford a piece of candy, ice cream or something like that.
4. How do you propose to train? If you're focused on results, be sure to Spend 30 minutes a day exercise . Depending on the number and intensity, you define maximum number of calories. It is believed that the optimal amount of calories for dieters is the figure of 1000, and to maintain weight in the norm rather 1500 calories.
formulate a plan of supply . Thus, a balanced diet based on the following principles:
- A person should consume less energy than it spends. In this case, refers to fat . By creating a calorie deficit, we force our body to burn excess fat.
- Correct relationship food and water will be filled quickly and prevent overeating. - Principle 25 - 50 - 25 ». 25% of daily calories for breakfast and dinner, and 50% - for lunch. Although, given its lifestyle, you can swap the breakfast and lunch.
- does not exhaust the body very small amount of calories. healthy fear of fullness - is normal. But too far not worth it. Otherwise, start: brittle nails, hair loss and other unpleasant changes in the body.
- Eat at least three times a day. desirable to do so at about the same time.
- Eat more fiber. So you can keep longer feeling of satiety. This may be in the form of fiber supplements, and may be whole grain breads and cereals .
- Choose foods low in calories among identical Product . For example, between 3 and% 1% milk, choose the latter. Very low-fat not worth buying.
- Watch portions. Eat on a small plate. Eat a bowl of carrots is not shameful, but the cheese or pizza is bad. Control portions - more of a psychological technique to your consciousness.
- Do not try to eat All of the plates. Once felt satiety, stopped eating. Do not pass. Eating more than normal, you stretch your stomach, and the next once you eat more.
- Watch for yourself. Monitoring - the key to success. Each organism reacts differently to food. Someone loses weight on rice, and someone is spreading from him. Therefore, watch for yourself.
- Study the literature. Many diets contain very useful tips on losing weight. For example, stages sgonki weight or advice on choosing products . Read, study and compare.
- Reward yourself . Permanent restrictions can lead to failure. Therefore, pamper themselves. And how to do it, decide for yourself.
Yes, it is time-consuming process. But if you are determined to ensure that throw a couple of kilos, you will be with interest count calories and experiment. The more so because this arithmetic have served you. After all, we sometimes lose control of himself, and returning a proven diet, you will quickly regain form.
You do not even notice how it happened ... first belt on the skirt was somehow tighter. Then it turned out to fasten your zipper, you exhale and draw the belly. Then suddenly, lightning generally sold ... and you, closing his eyes, stood on the scales, and opened my eyes realized: you need to lose weight quickly ... lose weight on 10 kg ! ..
I know how to do it. I few years ago managed to figure out how to lose weight on 10 kg. Do you get it too!
my way to lose weight on 10 kg No, do not count calories or torment himself with hunger. Not need to exhaust itself long, unusual workouts. How Lose Weight at 10 kg tasty ... must remember one simple formula - "one plus four" - and not to forget about it. Another, of course, you will need to cook. Many cook, much more than usual, a tasty salad of raw vegetables.
Cooking
salad vegetables can take any - of the season. Summer - cucumbers, tomatoes, radishes, lettuce. Winter - carrots, radishes, beets. Raw beets may seem unusual, but it does salads no worse than boiled. It is desirable that the membership has always included cabbage salad. It will help expedite the process. in raw cabbage contains a substance that prevents the transition of carbohydrates into fat.seasoning salads better than lemon juice, add a little vegetable oil. If you love mayonnaise, try to choose an easy one.
Magic slimming formula - 1 +4
So salad is ready. It is time to remember the magic formula that will help accomplish the task - how to lose weight on 10 kg. "One plus four» - one spoon every dish, and four spoonfuls of tasty salad . This proportion should be observed by placing food in his bowl. One average burger or sausage in volume is approximately one and a half tablespoons. Hence, putting his cutlet, you add to it six spoonfuls a delicious salad. One sausage and plus six tablespoons of salad dressing. Spoon mashed potatoes, pasta or cooked beans, plus four tablespoons of salad. Just a few days Learn how to determine the portion of "the eye".
Replace bread
you are accustomed to have everything with the bread? It's just a "mechanical" habit of biting anything. Can go on a little trick - replace bread cucumber or cabbage leaves . First, such a change may seem unusual, but first ...Perhaps that during the first week of applying the formula of "one plus four" visible results will not be. patient and in two or three months you will be able proud to say: "I did it! I managed to figure out how to lose weight on 10 kg delicious!!! »
Source article minuskg.ru
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