I want to be slim and fit. I want to be slim

Who said that in order to be slim and attractive, you need to make sacrifices, and considerable ones? In fact, you can become such a pleasant way. For example...

About the benefits of bath procedures

The traditional Slavic fun and way of healing - a bath - really has truly healing properties. At the same time, it is very important to choose the right broom: each has its own characteristics, each of them has its own strength, and is used for various diseases. For example, birch helps with pain in muscles and joints; maple - perfectly tones, oak calms and relieves stress, coniferous improves blood circulation, linden - perfectly eliminates headaches. Any broom emits biologically active substances - phytoncides, which have a bactericidal effect. You can bathe no less than an hour or two after eating and an hour after prolonged physical exertion. In addition to the fact that toxins, toxins and other harmful substances are removed from the body, the bath procedure also eliminates extra pounds (subject to regularity).

Diet Madeleine Gesta

Famous French nutritionist Madeleine Gesta, who has been working on her nutrition system for 30 years, believes that people eat either too fast or too much. In France, more than 500,000 people die each year, directly or indirectly, from malnutrition or overeating. To the well-known phrase: “We must eat to live, not live to eat,” Madeleine adds: “We need to eat exactly as much as we need to please ourselves. Only in this case the food will be useful.” This diet will help you lose 3 to 5 kilograms in 10 days.

1. It requires significant restrictions and, in particular, is very poor in fats and sugars, but at the same time it supplies all the nutrients, vitamins and trace elements necessary for the body. It must be strictly observed, but not more than ten days.

2. The diet consists of two parts: cleansing at the weekend and a weekly diet at the rate of 1200 calories daily. During the diet, you can do physical exercises, but very carefully: light gymnastics, dancing.

Breathe out excess weight

Having tried almost all diets and physical exercises, the American housewife Greer Childers still managed to achieve an ideal figure thanks to ... body flex - her own invented method. She describes her experience in detail in the book “Gorgeous figure in 15 minutes a day”, suggesting to perform 12 exercises. The main "chip" is proper breathing. Hold your breath, draw in your stomach and count to ten while simultaneously tensing your muscles. Relax and exhale calmly. Repeat 8-10 times. This breathing technique is used in every exercise. There are no restrictions for bodyflex exercises, since the loads are carried out due to breathing - you actually burn fat with an influx of oxygen. The main thing is the regularity of training.

Oriental motives

Belly dancing is a mystery of an ancient culture, deep and complex. The riddle of the body, the riddle of music, in which there are completely different rhythms, tones and instruments, merging with the music.

The mystery of our energy and how unleashing that energy works wonders. Oriental dance, it turns out, carries not only aesthetic and spiritual components, but is also extremely beneficial for health, especially for the female body. And also for the emotional state. In addition, it perfectly burns excess fat (subject to constant training), strengthens the muscles of the buttocks, abdomen, thighs, arms as well as a simulator, makes you more feminine and plastic, flexible and graceful, is an excellent prevention of cellulite (because in oriental dance one of the main elements are “shaking” (vibration by one or another part of the body), which can perfectly massage all your bulges and roundness).

And Belly dance gives a proud posture and is the prevention of varicose veins.

Aquafitness

Water aerobics is a unique body healing system that suits almost everyone. This is a set of physical exercises in the water to the music with elements of swimming, gymnastics, stretching and strength exercises. Like everything ingenious, aqua aerobics is simple and versatile: a pool of clean cool water, a professional trainer, rhythmic music, your desire and a swimsuit - these are the few things you need to practice. And you don't even have to know how to swim! Of course, you can also be offered specialized equipment (a variety of dumbbells, weights, aqua noodles - large plastic sticks that look like vermicelli, boards for aqua-step-aerobics, a water bike), but you can do just fine without it.

The main difference between aquafitness and ordinary aquafitness is that when exercising in water, gravitational forces are counteracted by buoyancy forces. Thanks to this, the spine and joints are additionally protected, the risk of muscle and ligament overstrain is reduced, which means that the overall load on the musculoskeletal system drops significantly. This reduces the risk of injury, the development of varicose veins, and makes exercise easy and effortless.

The weight of your own body is less felt in the water, which is especially important for pregnant women and obese people. Another secret of water aerobics is that this type of physical activity is combined with the simultaneous hardening of the whole body due to the complex action of several factors: cool water, aerobic exercise that activates breathing, and the mechanical effect of water that replaces body massage. It is believed that in terms of energy costs, one aqua fitness lesson is equal to three classes in the gym. The body's thermoregulation system works in such a way that to maintain a constant body temperature in cool water, you need to burn calories. Overcoming the resistance of water, we expend more energy - therefore, these classes allow you to lose weight faster than classes on land.

How wonderful to be slim! Many girls at least once in their lives actively declared to themselves - I really want to be slim! Some sought the realization of this simple desire, while someone simply gave up, not seeing instant results. Why is there a breakdown, fatigue in the struggle for a slender figure? And the desire remains unfulfilled.

There is one simple rule! Such a process cannot physically happen quickly - a graceful and beautiful figure is both a science and a way of life, and then a habit. If you follow all the rules and algorithms, then when you move on to the “habit of being slim” stage, everything will normalize, as if by itself, and it won’t seem to you that you are somehow hellishly trying to get the cherished seductive and graceful body.

The rules that you need to follow or really want to be slim.

1. Do not fight and fight for normal weight. Or removing its excess from your body. You just need to learn how to live like this all the time, eat right and exercise.

2. Don't set temporary speed limits. Moreover, do not believe the advertising slogans "lose weight in 5, 10, 20 days"! Sorry for the comparison, but everything has its own timing. For example, having planted seeds in the ground, you do not expect fruits from them in a week. If you purchased fabric for a dress, then this is also not a finished product, but only a material that, in the process of processing and special techniques, will turn into a chic product. You don't become an academician in a short time either. So consider your body as material. And with the help of science, knowledge, some processing, proper nourishment and time investment. The result will come.

3. Do not look at anyone crookedly! Yes, it is possible for some girls to be so laid down by nature, to overeat and not a single gram at the same time, not to put off the hated ears in the hip area at the waist. And you are not so lucky in this aspect. What will give calming yourself with the thought, when eating sweet rolls, that you are one of those unfortunate people who have a slower metabolism? Nothing, you know that very well. You will remain with the body that is far from your desires and ideas about beauty. But calm your conscience by persuading and complaining about mother nature, remaining still at full size.

Force your body to be healthy and slim, activate your metabolism.

Some are lucky in one thing, others are more fortunate in another. These are gifts of fate and talents. Fast metabolism, not your forte? No problem! You have other materials with which you will still come to the desired result, if you really want to. Who can stop you? Only you.
So what to do or not to do so that the phrase I really want to become slim takes physical form and becomes the figure of your dreams? Just not much to adjust the habits and lifestyle, movement and nutrition. How to start the metabolism and make your body become your assistant on the way to the realization of your dreams?

How to wake up metabolism and become slim?

Let's look at 10 very simple ways that will bring you the desired weight loss and pleasure from the process of losing weight.

Excellent sleep and a strong stress-resistant nervous system.

It is a well-known fact that stress leads to lack of sleep. Not rash and fatigue, except that they take away the joy in life. They disrupt metabolism, as a result of which calorie consumption decreases and the process of weight loss stops, even with low calorie intake. How to return a sound sleep that gives vivacity? How to normalize the nervous system and make it so that stress knocks you over, encountering such an obstacle as strong nerves on the way? You need to enrich your diet with B vitamins. This will not only positively affect your physical and mental health, but also help improve the condition of your hair and skin. Take synthesized vitamins or look for vitamin B6, B1, B12 in such products.

• Any nuts - hazelnuts, almonds, walnuts, peanuts, sunflower seeds and pumpkins.
• Cereals - wheat, buckwheat, bran.
• Legumes, beans, peas, lentils, garlic, soybeans.

An active life and cardio load is the right way to a slim figure.

Be more active, and more active not only in movement, it goes without saying - walking, running, warming up, jumping, walking without an elevator. And add newness and interest to life. Let this help you not to go in cycles at first in anticipation of urgent weight loss results. In the literal sense, you need to fall in love with something or someone. The interest is real, lively, makes the heart beat faster and starts the metabolism. Find a hobby. Concerts, going to the cinema with friends, meetings that will make your eyes light up. Any training. Yoga, strip-dance is both a workout and a fun pastime. Declare to yourself - I really want to be slim, but at the same time happy, healthy, full of strength, and not lethargic, unhappy and tired "Slimming".

I really want to be slim or water is a guarantee of a beautiful figure and health.

Pure water, without additives, is the main participant in metabolism. A dehydrated body stops the process of splitting fat and begins to accumulate a supply of fluid, which is fraught with swelling. You should take at least a liter and a half of water in small portions every 1.5-2 hours per day.

Omega 3 fats

Be sure to add fish oil or oily sea fish and flaxseed oil to your diet. This is your strong physical and mental health, amazing hair and skin, healthy sleep, stress resistance, strengthening the heart muscle, blood vessels and improved metabolism.

Food rich in animal protein.

Protein is essential for building new cells. The body spends a lot of energy on the assimilation of protein foods. And another important point when losing weight, first of all, muscle mass begins to burn, and then fat. And to make up for it, you just need to take at least 40 grams of pure protein per day. So for the right balance of metabolism, you need to eat lean beef, chicken, eggs, low-fat cottage cheese, salted cheese and fish.

Caffeine aids in fat burning.

Include coffee, green tea in your diet, they perfectly help the body start the metabolism. A cup of natural coffee speeds up metabolism by 5-6%. And green tea perfectly copes with toning the body, prevents the formation of gases in the intestines and balances the level of glucose.

Get yourself more pleasure.

Remember that despondency and fatigue will give your body a signal that everything is bad and it will respond by accumulating and saving energy, that is, fat. Try to rejoice, do not whine, do not torture yourself and do not get hung up on the process of losing weight called I really want to become slim.
Have sex. One of the most effective ways of natural cardio load and blood oxygen saturation. In general, rejoice more, smile, pay attention to yourself, love yourself and everything that surrounds you, strengthen your posture, indulge yourself with dried fruits and delicacies of marine origin instead of cakes. Positive to help you with weight loss, you deserve a divine graceful and slender figure.

Laugh and lose weight.

When a person laughs, he starts the hormonal system and sets up the energy processing correctly. Among other things, laughter sends signals to the brain that everything that you are doing with your body at the moment is great and it does not block your actions, but allows the weight loss process to continue. Laughter is a magic pill in combination with the above methods for losing weight. Be slim, healthy and beautiful! Listen to the rational voice of your body.

May your innermost desire - I really want to be slim, come true and turn into a way of life.

Do you think changing yourself, becoming slim and beautiful is easy? Decided to lose weight - and lost weight? We often overestimate our capabilities and underestimate the circumstances that prevent us from achieving success. In most cases, people do not reach the final result and stop halfway.

The content of the article:

• what will help you achieve success;
• types of incentives;
• causes of excess weight;
• 10 conditions for achieving harmony;
• some more helpful tips.

What will help you achieve success?

Making a list of obstacles that might get in the way. Identification of incentives that help or distract from achieving the goal.

Types of incentives.

There are internal and external incentives. When we feel fatigue, apathy, depression - we refuse to train, if we feel a surge of strength and inspiration - we train with enthusiasm. These are internal incentives. We look at sweets and refuse to diet. We meet a person who visits the gym - this encourages us to do the same. These are external incentives. Some incentives do not allow us to achieve results, while others contribute to achieving success. First paragraph Our plan is to develop the skill of resisting negative incentives and reinforcing positive ones. Most often, we do everything automatically, without thinking about the next action: we take a candy, we watch a movie, we go to some site, although we had plans, for example, to work out. The second paragraph the plan "How to become slim" will be the skill of getting rid of automatism, the ability to identify signals that precede automatic actions. To make your dream of becoming slim come true, you need to change your habits and distinguish between productive and unproductive incentives, relaxing and mobilizing, encouraging and slowing down, unconscious and conscious, direct and indirect, not expected and planned. We subconsciously always choose the easiest way - that's how human nature works. Find the strength to resist when faced with a negative stimulus, and the habitual pattern of behavior will change by itself. All our habits are arranged as follows: stimulus - reaction - encouragement. If you are thinking about how to become slim, avoid the scenario: stress - snacking - a temporary solution to the problem. Instead, choose another middle link that will distract and help you calm down: jogging, meditation, dancing, talking with a nice person, playing with a child or pet. At some points, it will not be superfluous to have a route that does not pass by food outlets, pastry shops, and grocery stores. Third paragraph our plan is to change the scenario: we are changing the middle link. Surround yourself with positive, positive examples, purposeful people. This will keep you on the right path. If you dream of wearing your favorite dress, having a toned body, beautiful young skin - hang a photo or picture in the most prominent place where all this is available.

Why can't we lose weight?

The reason for excess weight in men and women is the increased excitability of the brain centers that are responsible for regulating the process of eating and appetite. Throughout the day, nutritionists advise eating foods that contain a lot of fiber. Fiber cleanses the body and improves digestion, the removal of bad cholesterol. A large amount of it is found in prunes, legumes, cabbage, greens, grain bread and many other products. But you should not get carried away with foods containing fiber - on the contrary, this can lead to a set of extra pounds. If you set out to become slender and stay slender, make it a habit to give daily written answers to the questions: What did I do today to get fit? Did I do everything today to switch to proper nutrition? What did I do today to work out in the gym? Written answers are a very good incentive, bringing up responsibility and perseverance.

10 conditions for becoming slim easily and effortlessly.

1. Meals should be at least 5 times a day. Practice split meals. Let it be 3 light but complete meals (breakfast, lunch, dinner), and 2 snacks (fruit, vegetables or grains). They will not allow the body to save reserves “for later”, as they will have time to be absorbed before the next food enters the stomach. Always eat on time. A new meal should follow every 3 to 4 hours. Toward evening, eat only protein foods - no fats and carbohydrates, because all the carbohydrates eaten after dinner turn into fat. Start every meal with foods that are eaten raw. It can be salads or whole fruits, vegetables. All dishes will then be absorbed better, digestion will accelerate, saturation of the body will come faster. 2. Dishes should to be small in size. Small plates and cutlery will create the illusion of a large amount of food, which will lead to the fact that your figure will change. 3. When buying products, study the labels carefully. By studying the composition, you will understand that you can avoid a large amount of fats, proteins, carbohydrates. Your internal calorie counter will turn on, learn to choose what is most useful and important, avoid buying products with flavor enhancers and preservatives that simply prevent you from becoming slim. 4. Nothing should distract from eating. While eating, neither glossy magazines, nor a computer, nor a TV should be distracting. Focus all your attention on the process of eating. Enjoy every bite and understand that it doesn't take much to feel full. By reducing the portion sizes, your volumes will also decrease. Chew thoroughly and take your time - eat less and feel full faster. Another useful tip: before you sit down to the table, eat a piece of dark dark chocolate. Then during breakfast (lunch or dinner) you will not be so hungry and eat much less. Signals about the presence of food and a sufficient number of calories enter the brain and give a command of satiety, thanks to receptors located in our oral cavity. Along with the feeling of fullness, our mood also rises, since the use of chocolate in the body produces the hormone of joy - serotonin.
5. Drink 1.5 liters of pure water per day. In the morning, drink 2 glasses of pure non-carbonated water daily 15 minutes before your breakfast. After eating, you should not drink water for at least 40-45 minutes, so that digestion does not slow down, the walls of the stomach do not stretch, and do not feel heaviness in the stomach. Then drink a glass of water every hour. It helps to dissolve toxins in the body and accelerates metabolism. Nothing can replace clean water. Tea, coffee, juices, compotes, milk, carbonated drinks - all this applies to food. We get glucose, extra calories. Only water helps us cleanse and moisturize our body, enhances metabolism, satisfies the imaginary feeling of hunger. In addition, drinking water before a meal will take up part of the stomach and leave less room for 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 the flow of some processes. This happens because the centers that are responsible for these two functions are located almost in the same place, very close to each other. Quite often we make the mistake of thinking we are hungry. In fact, we are thirsty.
6. Train your body to move for a few minutes an hour. Move - it's great for weight loss. Instead of discussing production problems over the phone, try to walk around the office as often as possible to talk in person. Walk up the stairs instead of using the elevator. Unbeknownst to colleagues, do exercises for various muscle groups, squat and stand up, bend over. Any movement is more beneficial than sitting still in a chair or office chair. 7. Do not miss the opportunity to power load in any free minute . Muscle tension burns the most energy. Loading them every free minute, you take one more step towards losing excess weight. Do squats while cooking dinner, raise your legs while waiting for the laundry to finish, mop the floor without using a mop. Get at least 30 minutes of physical activity a day. If you feel like eating something, go in for sports. It will take 10-15 minutes for the feeling of hunger to evaporate - everything is to blame for the release of adrenaline into the blood. During physical activity, energy is consumed from the fat cells of our body.
8. Forget about lack of sleep and breathe fresh air more often. For a good rest, a person needs 8 hours of sleep, and someone even 9. We replenish our energy reserves not only through nutrition, but also from positive emotions, sunlight, good rest. If we do not get enough sleep, energy recovery occurs due to increased calorie intake. A sleepy person not only has a sparkle in his eyes, a good mood, but also a moderate appetite. Fresh air has the ability to satisfy hunger for a while. This is due to the process of substitution. The brain switches to another stimulus, blood and cells are saturated with oxygen - hunger temporarily subsides. 10-15 breaths of fresh air will help you forget that you are hungry for about an hour and a half. 9. Find like-minded people. Most of us do better at our tasks only in the company of like-minded people. You are not supported by relatives and friends - the Internet and various associations of people of interest will come to the rescue. And if you like the spirit of competition, choose the appropriate sports. And only confidence in victory you will need in both cases. 10. Allow yourself to make mistakes and make mistakes. Allow yourself to break any rules sometimes. If you feel violated and don't do it all the time, that's good. As they say, the one who does nothing is not mistaken. The main thing is that your oversights and mistakes do not become the norm, do not become a habit.

Get used to distinguishing between real hunger and apparent hunger, wean yourself from "jamming" stress and problem situations. To reduce appetite, it is worth reviewing your diet, increasing the percentage of healthy food, adding to your life The feeling of hunger is a physiological process. This is fine. You just need to be able to correctly and competently quench it. Do not try to get rid of the feeling of hunger with the help of various dietary supplements or medicines. There are many low-calorie and healthy foods that will help you quickly lose weight in combination with exercise, if your dream is to become slim. These are, first of all, eggs, fresh and boiled vegetables and tuna. Protein foods and complex carbohydrates help to always be in good shape, not to feel hungry. But the main recipe is fitness training. They will allow you to eat whatever your heart desires and not gain weight. The desire to eat more than your body needs will noticeably decline and this quickly becomes a habit. Observing these conditions, you will definitely hear behind your back: “What a slim one has become ...”

Summer is on the nose, and you are still thinking about how to globally lose weight? You should not go “breaking bad”, frantically looking for magic pills for weight loss and bringing yourself to exhaustion with strength training. Most likely, you do not even suspect how easy and pleasant it is to become slim and fit in a short time.

But in order to achieve excellent results and please the "spectators" on the beach with the splendor of your figure, it is worth developing a special plan that must be strictly followed for a certain period of time.

Making a plan

First of all, rationalize your own diet. Mercilessly exclude fatty, fried and smoked foods from the diet, give up sweets and starchy foods.

Then start scheduling your workouts. They do not necessarily have to take place in the hall! Properly designed loads bring a wonderful effect even when performed at home.

And finally, consider auxiliary methods that will help you quickly get a beautiful body. How to become slim and beautiful, spending only one month on the whole transformation process? Muesli magazine has prepared for you an unprecedented ready-made program, following which, your figure will become attractive and “shaped” in just four weeks.

Nutrition: start small

The first thing you'll have to do is to abandon the newfangled, supposedly "high-speed" diets. This is especially true of nutrition systems, according to which "nutritionists" recommend absorbing one product during the day. By following a mono-diet, you inflict a “double blow” on your body, on the one hand, depriving it of the necessary vitamins and minerals, and on the other, satiating it with certain substances.

Another common dangerous weight loss method is the protein diet.

When our body receives practically nothing but protein, it turns it into the main energy source, which goes against all normal biochemical processes. Imagine that your body is like a car. Will the car go if it is not filled with the right gasoline?

No. Why does your body have to work "on anything"? When the only possible fuel does not fall into it, i.e. carbs, it tries to find it in any food you eat. If you eat exclusively proteins, an absolutely destructive process of burning proteins takes place inside the body.

As a result of it, seemingly harmless and light products are transformed into toxic nitrogenous compounds, which, without exaggeration, can kill kidney tissue. That is why most protein dieters suffer from kidney problems all the time.

How to become slim without debilitating diets? In the first phase of your new nutritional system, you will really need to focus on proteins.

This is especially true in the afternoon: you only need to have dinner with cottage cheese or boiled fish / poultry fillets.

But in the morning, you are literally obliged to provide yourself with a hearty breakfast and snacks from products that correspond to a sufficient glycemic index.

Ideal breakfast options:

1. Oatmeal porridge cooked in milk with the addition of honey, dried fruits and nuts, a cup of coffee with milk, any 2 fruits of your choice, a piece of hard cheese (no more than 30 g), toast with jam;
2. Buckwheat porridge with milk, a cup of herbal tea, two whole-grain bread sandwiches or rolls with cream cheese and low-fat ham, several oatmeal cookies;
3. Barley stewed with vegetables and mushrooms, dried bread toast with a slice of salmon, 4 biscuits, 1 banana.

In the morning, your portion should be the most abundant of the entire daily diet. You can even afford a piece of cake or a cake, but always before lunch.

Full breakfast- the guarantor of your saturation and tone for the whole day, so neglecting it is criminal and dangerous for your own body.

After breakfast, a snack must be followed. It may include a bottle of drinking yogurt with two fruits of your choice, several jelly cookies, a piece of cottage cheese casserole (cook without semolina).

The best choice would be a serving of fresh vegetable and fruit salad, but if you are working and you are not comfortable snacking in this way, choose any of the above.

A healthy diet necessarily includes the principle of drinking plenty of water. On the day you should drink at least 5-8 glasses of clean drinking water (not mineral!). It is better if this water is gas-free - this will protect your intestines from excessive fermentation. However, there are also "pitfalls" here. You should drink often, but after the main meal, you should refrain from liquids for an hour. It is also not recommended to drink water before breakfast or lunch - this will disrupt the natural, healthy digestive process.

By lunch time, you should moderate your ardor in the variety of the menu and the density of portions.

Ideal lunch options:

1. Boiled cauliflower or broccoli with a piece of fish stewed in sour cream or cream sauce;
2. Chicken breast baked in foil with mushrooms and grilled vegetables;
3. A piece of boiled veal and fresh vegetables.

Try to have your lunch between 14.00-15.00. Lunch will be your last solid meal of the day.

Dinner should be formed especially ascetically. Get by with a small package of cottage cheese or curd grains in cream. You can eat a couple of hard-boiled chicken eggs. This meal must take place no later than 18.00 pm.

After 18.00, your daily diet should include only liquid food - dairy and sour-milk products (kefir, fermented baked milk, yogurt), as well as broth, jelly, herbal decoctions, compotes. Eating 4 hours before bedtime is strictly contraindicated.

If you are constipated, be sure to give cleansing enemas and take natural fiber. Oat bran is perfect for this purpose. You can’t dream about how to quickly become fit and slender if your body accumulates toxins, decay products and toxins that interfere with the normal process of digestion.

To carry it out, choose your favorite product that you will eat throughout the unloading. The best food sources for these purposes are: unpolished rice, apples, kefir, brush salad.

Thus, you can quickly find the desired slender contours without dieting.

Is sport mandatory?

How to become slim in a couple of weeks or a month, and is physical activity necessary for this? Yes. Exercise is a must if you want to gain not just a thin and flabby, but also a sporty, moderately embossed, toned body. We do not recommend that you start with strength and aerobic training in the gym. Take small steps towards your goal! Start with home video workouts from Jillian Michaels or Cindy Crawford. And we will give you express instructions regarding home sports.

Self-training summary:

1. Cultivate regularity. You should train at least 3 times a week, and with a small number of approaches for each exercise - every day;
2. Start each workout with a warm-up and end it with a stretch, even if it is too short, and this stage does not seem necessary to you;
3. Train in the evening: this way you will burn the calories accumulated during the day, and additionally begin to “melt” the already existing fat on the body;
4. Drink a protein shake after your workout;
5. Walk more and walk in the fresh air - this is necessary for a healthy fat burning process;
6. Even if you are not dieting and building muscle mass, limit the abundant food after exercise;
7. Use fat-burning belts, shorts and suits;
8. Complement your core workouts with treadmills and hula hoops.

One diet replaces another, but it is not possible to lose weight.

What food to choose for weight loss?

1. Add 1 vegetable (fruit) per day. Until you reach 8 servings daily!

2. Eat at least 2 pieces of fruit or vegetables at every meal.

3. Watch your portion sizes if you don't want to buy clothes in ever larger sizes.

4. Eat slowly! Smell the food, clean it or open the package, put it on a plate, sit down, and only then eat.

5. Start having a good breakfast! This rule helps not to touch with calories in the evening.

6. Make sure your plate is half full of vegetables (fruits) at every meal.

7. Eating out? Order half a portion or ask to wrap the other half to go. A typical restaurant meal contains 1,000 to 2,000 calories. And for women, 2000 is the daily norm!

8. If you are eating out (business lunch), then share the dessert with a friend, and instead have a snack after 2 hours with fruit.

9. Use a salad plate instead of a dinner plate. Compare the plate diameter of 19 cm versus 26 cm!

10. Watch what you eat! In other words: eat only from plates. Don't neglect serving.

11. Eat low-calorie foods first: vegetables, lettuce, soup. The saturation signal will arrive without delay.

12. Choose 1% milk instead of full fat.

13. Juice is a fairly high-calorie drink. Do not forget the rule: no more than 1 glass of juice per day!

14. Get most of your calories from fresh food. It is better to eat fresh fruit than drink packaged juices.

15. For proper weight loss, you need to keep a food diary.

16. Follow the Chinese proverb: Eat until you feel like your stomach is half full.

17. Use mustard instead of other sauces.

18. Do not forget about light vegetable, chicken, mushroom, bean soups. They contain few calories and are very filling.

19. Forget about lemonade, Coca-Cola, sweet tea and coffee. With such drinks, daily calorie content increases very quickly. Love green tea without sugar!

20. Take food to work with you.

21. Never eat standing up.

22. If you drink juices, then dilute them with water.

23. Eat vegetables for dinner.

24. Eat at home!

25. Limit your alcohol intake.

How to include more vegetables in your meal plan and still lose weight

26. Instead of alcoholic drinks, drink tomato juice.

27. Cook delicious vegetables! For example, sprinkle grated carrot salad with pine nuts - it will turn out incredibly tasty!

28. Make vegetable salads with colorful beans. Such mixtures are sold in supermarkets.

29. Don't forget that vegetable soup contains vegetables: eat it!

30. Potatoes are also a vegetable! Don't cross it off your grocery list.

31. Use baby vegetable purees (only without butter and milk!) when cooking. Add it to sandwiches, instead of sauce for pasta, salads, soups.

32. Make sure you always have fresh vegetables and herbs in your refrigerator.

33. Really don't like vegetables? Relax! Choose the ones you like or eat fruits (oranges, mangoes, melons).

34. Do not forget to "keep" packages of frozen vegetables in the freezer. They are a lifesaver if you don't have much time to cook.

Installations in nutrition for weight loss

35. “The best portion of high-calorie food is the smallest. The best serving of vegetables is the largest!”

36. “The taste of the product will disappear after a few seconds. So you can enjoy a small piece!”

37. “I want to be mobile, even when I have grandchildren - so I have to take care of myself!”

38. “You always need to move forward, even if something doesn’t work out!”

39. “To get fat means to drive the body into even more stress, it is easier to lose weight”

I eat right, but still not losing weight. Which mistakes?

40. You skip meals. Many do not eat breakfast, and then gorge themselves at night.

41. You "allow" yourself to get fat: eating a 600-calorie chocolate bar a day is as easy as shelling pears!

42. You do not watch portions: many people eat 4 servings of pasta instead of one.

43. You consume high-calorie snacks - dried fruits, not counting their quantity or high-calorie sandwiches.

44. You move a little.

45. You snack on nuts: nuts are very high in calories and are not suitable for daily snacks!

46. You think that all vegetables and fruits are low-calorie.

What to include in the diet if you don’t feel like (you don’t have time) to cook

47. A glass of kefir with natural berries and whole grain bread.

48. A small sandwich with a portion of vegetables (without sauces and mayonnaise) and an apple.

49. Peanut butter sandwich, glass of milk and an apple.

50. Cooked chicken breast and frozen vegetables (cooked in 5-7 minutes in the microwave).

51. Vegetable salad (fresh vegetables) + cheese or cottage cheese.

52. Salad of fresh vegetables with boiled egg.

53. Frozen vegetables (cook in the microwave) with cheese and nuts.

54. Boil quick porridge (buckwheat, oatmeal).

55. Make a sandwich with whole grain bread, chicken breast and tomato.

56. Warm up the soup.

57. Fruit is the fastest and easiest dinner!

58. Make any vegetarian sandwich.

59. Cut fruit and mix with yogurt - fruit salad is ready!

How not to gain extra pounds on holidays and on vacation

60. Do not say to yourself: “everything is possible on vacation!”

61. Eat on time! Don't forget to eat before the party or birthday: people don't meet to eat!

62. At a party, try to stay away from food.

63. Do not eat high-calorie foods: after that it will be hard for the stomach.

64. On vacation, do not dress in loose clothing: make sure not to get better.

65. If you hosted a holiday at home, then try to distribute all the food to the guests at the end of the holiday. You will not be tempted to eat an unhealthy piece of cake or finish your salad with mayonnaise.

66. On vacation, choose a long walk instead of a hearty dinner.

67. Make fitness and exercise a top priority.

68. Don't forget to dance at the party! Smiles, movement, lightness in the stomach are provided to you!

I love sweets... how to limit sweets

69. First of all, if you can't live without sweets, then set a calorie limit for such treats.

70. Remember that the more sweets you eat, the more you want! And they are high in calories. Replace them with apples.

71. Remember that there are less calorie desserts than chocolate and cake. Choose dried fruits, marshmallows, marmalade and marshmallows.

72. Try to live at least 2 weeks without sweets: you will understand that there is an addiction to sweets!

73. Allow yourself to eat more fruits, then sweets will not be your cherished desire.

74. Control sweet calories: 150 kcal from sweets - no more!

75. If you want to eat candy, then it is better to eat a piece of dark chocolate. If you want to eat caramel, then choose healthy and tasty candies with natural fruit juices.

How not to eat at night

76. Be sure to eat breakfast, lunch and dinner. People who eat at night skip meals, especially breakfast. And then they don’t want to have breakfast, what can be breakfast after a hearty dinner? The circle closes. Rip it apart. Try not to eat after 6, and then you will understand how you want to eat in the morning!

77. Be sure to eat at the table in the evening!

78. Have a cup of raspberry tea. This taste creates a feeling of satiety.

79. Find something to do tonight! A person often eats from idleness, and not from hunger.

80. Learn to deal with stress without eating too much food! .

81. Hang a sign on the refrigerator: "Closed after 19-00"

82. Brush your teeth immediately after dinner: the brain will receive a signal that you do not need to eat anymore.

83. Do not eat while sitting at the TV, at the computer or reading a book.

84. “Do not eat in the evening” does not mean “lose weight”. If during the day you eat a lot, then this will not save you. Check out the food quality!

How dieting is not harmful to health

85. Don't eliminate fat from your diet. A little - it is possible and necessary!

86. Don't skip it or you'll feel tired.

87. Do not forget about the variety of vegetables and fruits - according to the new pyramid of proper nutrition, they are the basis of our diet.

88. Eat a small yogurt instead of another cup of coffee: the combination of proteins, fats and carbohydrates makes you feel full and feels better.

89. Replace mayonnaise with lemon juice and olive oil.

90. Eat frozen vegetables. By steaming them, you will get the maximum benefit and minimum calories.

91. Accept . The body needs vitamins and minerals.

92. Fitness training does not cause increased appetite. On the contrary, they reduce it! Don't neglect them!

93. Don't forget about . With age, the need for water does not decrease. But the sensitivity of this need is reduced. As a result, a person does not receive ordinary water, while it seems to him that he wants to eat. In addition, dehydration reduces metabolism by 3%.

94. Listen to audiobooks or pleasant music. Take a walk and don't focus on food.

95. Think calm yoga isn't for you? Think again! With the help of yoga, you can burn from 250 to 350 calories per hour. Energy consumption is comparable to an hour-long walk. So, if you do not want to leave the house, do yoga. Check out yoga exercises for weight loss