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Ten ways to lose five pounds!


 
The principle is very simple ! You need to change only a few principles in diet and lifestyle . Want to lose weight ? Do not worry , you do not have to starve yourself or do strenuous exercise . Oddly enough, but the best way to lose weight - is to make small adjustments to your diet and lifestyle. Here are ten simple ways that will help you lose those extra calories forever!


1. Do not skip meals . Skip one meal a day seems a sensible way to get rid of a few kilograms . For example , ceasing to have breakfast ( the usual breakfast - 500 calories ) , you seven days cut 3500 calories, which is equivalent to burning about 500 grams. But the disadvantage of this approach is that you missed , as a rule, to make up for lunch . Those who eat breakfast , eat foods with a lower fat and higher carbohydrate content than those who skip breakfast. And breakfast will help reduce the desire to eat high-calorie fatty foods and also helps to speed up metabolism.


2 . Twice a week become a vegetarian. A vegetarian diet is low in fat helps reduce waist . To lose weight , no need to constantly sit on a vegetarian diet . To start twice a week instead of meat with pasta eat vegetables: eggplant , mushrooms or peppers. Or try the beans with rice instead of sausages and beans. This will save you 550 calories a week , or even more - about five pounds in 16 months.


3 . Follow the rule of " one to one " . Some in unlimited quantities absorb fat foods and foods with low fat content. For many labels, report low fat content , perceived as permission to eat in unlimited quantities. Follow the rule of " one to one " . That is , replacing the chocolate cake on a low-calorie , eat the same portion , not great . If you every day instead of four low-fat muffins will eat two , you can lose five pounds in ten or 12 months.


4 . Do not deprive yourself of too many calories. To weigh less , you have to eat less, but do not overdo it , reducing the amount of calories consumed. Otherwise the body will feel impending famine , slow metabolism and start saving energy , functioning on fewer calories. Keep a food diary . Keep a record of how much you ate . Then prune 50-100 kcal each day. Eventually you will come to the level of calories, which will contribute to the slow , stable weight loss, and will be able to throw five kilograms in 12 months.


5 . Avoid snacking . Monday. You have already had breakfast . Well, what can be set two small donut eaten at work? On Tuesday, you grabbed a few cookies before dinner. And so all week. You may not have thought about it , but an extra 100 calories a day can turn to you five extra kilos in god.Esli you can not refuse to snacking , replace the low-calorie -dense foods . Alternative may be carrots (four calories each) , celery ( six kcal beam) or popcorn (30 calories a cup ) . If you eat in a day is less than 75 calories , you can easily lose five pounds in 16 months.


6. Big Dance . Dancing - a lovely way to burn extra calories. Dance for two hours on the weekend (it burns 200 calories per hour), and you will drop five pounds in 21 months. And if you dance the lambada or the twist , you will lose weight in just 11 and a half months.


7. Add seasoning food. Use mustard instead of mayonnaise to meat and vegetable oil in salads. These small changes may significantly contribute to weight loss . Go with mayonnaise on your daily sandwiches on mustard removes 85 calories from the diet , that is, you will lose five pounds in 14 months.


8. Eat slowly . Average " boa " swallows food in 12 minutes. This leads to overeating . Stomach requires twenty minutes to send a signal to the brain about the saturation of the organism . Pushing a dinner for ten minutes, you do not give your body time to realize that he is no longer goloden.Uzhinaya slower , you can eat two slices of pizza instead of four or small burger with fries instead stogrammovye burger with a large portion of potatoes. You can easily exclude from 300 to 500 calories daily and lose from 200 to 450 grams per week - five kilograms in three to five months.


9. Follow the size of their portions. Periodically read the label and use the measured glass and kitchen scales to keep a record of how much you eat . After analyzing the recording, you can easily estimate the size of the portions . How many pounds you lose ?


10 . Avoid night meals. The main obstacle to losing weight - it's food after dinner. If you can not get away from thinking about food , low-calorie intercept anything , for example fresh fruit. Eliminating from the diet bag of crisps or a candy bar , you can save yourself from extra 600 calories a week. In six weeks you will lose a pound ; fifteen months - five kilograms .
Taken separately , each of these ten ways to help you lose weight . Results will appear slowly, but they will depend on changes in habits that will facilitate your life. The real secret to successful weight loss - to change the habits that originally led you to be overweight .

11 Variations on a tasty snack.


Do not know what to eat? Offer ideas for sandwiches! Underlying - tselnozerovoy loaf, cheese and 11 Variations on a tasty snack.

1 and 7. Salmon and dill

2. Grated low-fat cheese

3. Blueberries and Maple Syrup

4. Cherry tomatoes and spices

5. Cucumber and spinach

6. Strawberries and chocolate topping

8. Hazelnuts and peach jam

8. Boiled egg and green onions

9. Passivated leek

10. Radishes

11. Cucumber and parsley

Amazing Health Benefits of cocoa


Cocoa powder is made from the seeds of the cacao tree and its two tablespoons contain :

1.5 grams of fat and only 25 calories, 14% magnesium and 8 % of the iron from the RDA .

According to many studies , a cup of hot cocoa contains more antioxidants than a glass of red wine or a cup of tea.

Benefits of Cocoa :

1) struggling with depression.

2) Improves memory and resistance to stress . Scientists have proved that to reduce the negative effects of stress should eat 1-2 cups of cocoa a day.

2) Protect your skin from the harmful effects of free radicals and accelerate cell regeneration .

3) Reduce the risk of developing diabetes.

4) Prevents the development of cardiovascular diseases and strengthens the walls of the arteries.

5 ) Clears the liver from toxins.

6) Slow down aging of the skin . Regular consumption of cocoa improves the appearance of the skin and slows down the aging process.

7) Reduces the risk of cancer. Suffice it to 1-2 cups a day is better with skim milk .

Beneficial properties of vegetable oils

Learn beneficial properties of vegetable oils and types

Olive oil.
This is one of the most popular mineral oils known as the best tool for the prevention of diabetes , obesity, various tumors and cardiovascular disorders.


Sunflower oil.
Sunflower seed oil is rich in polyunsaturated fatty acids. These nutrients are most beneficial to the body. They enhance the immune system , increase resistance to colds , give elasticity vessels involved in the construction of cells and the synthesis of hormones .


Soy oil .
This oil contains in its composition fatty acids and vitamin E, which strengthens the heart and blood vessels , contains phytosterols , phospholipids , tocopherols them other essential nutrients to the human body .


Corn oil .
It is the high content of vitamin E. It is known that this vitamin slows the aging process and improves the functioning of the liver , gall bladder and intestines.
Due to the content in the oil of vitamin B, it has beneficial effects on skin and hair .

Linseed oil .
It is useful for all women , especially expectant mothers . The fact that the linseed oil contains twice as much omega -3 and omega - 6 than fish oils.


Sea buckthorn oil .
The product strengthens the immune system , nourishes the human body with vitamins and trace elements that are beneficial to the human circulatory system , the state of the mucosa of the stomach and intestines.


Cedar oil .
Due to the presence of a whole range of vitamins, eating it increases efficiency and eliminates chronic fatigue syndrome.


Sesame oil .
Sesame oil is rich in zinc and calcium, vitamins E, A and polyunsaturated fatty acids , proteins and antioxidants.


Mustard oil .
This oil has an antibacterial property. It is useful in gastric ulcer and 12 duodenal ulcer . It is also used for the normalization of the gastrointestinal tract .

List of products that better eliminate your diet


There 11 kinds of products that better eliminate your diet and should reduce their use to a minimum :

1. Sugar.

2 . Potatoes will benefit the body , but only the young and only boiled or baked .

3 . Products containing flour.

4 . White polished rice contains a lot of starch , which is not the best way affects the figure. Completely abandon the rice is not necessary, you can simply restrict their consumption to 1-2 servings per week .

5 . Quick-cooking cereals , muesli . Quick breakfasts contain "empty" carbohydrates, which briefly create satiety .

6. Nourishing meat and chicken broths contain a lot of cholesterol.

7. Fatty meat , bacon , sausages , carbonates - products that are not only hinder the slim , but also undermine the state as a whole .

8. Sprats , smoked fish , canned in oil. These products are saturated with fats that inhibit the process of weight loss .

9. Butter - a product containing a huge amount of calories and fat. However , to completely abandon his doctors do not recommend : butter incorporates vitamins A , D, E, PP , as well as B vitamins, fatty acids, carbohydrates, protein , calcium, potassium , iron, magnesium , manganese, copper , sodium, phosphorus and zinc. Without these nutrients we do not achieve healthy skin, hair and nails.

10 . Mayonnaise , including marked "Light" .

11. Seeds, chips, crackers , peanuts and any " fast food ."

losing 1500 calories and don't feel hungry


With  1500 calories diet you will lose weight and comfortable at the same time do not feel hunger.
Weight loss occurs gradually from 4 to 6 kg. Duration 3 4nedeli .
diet Menu

Monday

Breakfast: a cup of milk , coffee or tea without sugar , cream, skim milk can , a piece of toast with ham , fruits ( 150 g)
LUNCH : Green beans or lentils (200 g) , boiled potatoes (200 g) , boiled beef with salad (150 g), 1 toast, fruit (150 g)
DINNER: 100 g low-fat cottage cheese, grated carrot salad with apple , 200 ml. low-fat yogurt


Tuesday

BREAKFAST : 20 g oatmeal (dry weight ), 200 ml. milk fat content of 1.5% , half a banana , coffee / tea maker , 2 dried apricots ;
Lunch : 120 g chicken breast ( baked in the oven ) , '50 buckwheat (dry weight) , 150-200 g , boiled green beans , 1 tsp olive oil
DINNER:
100 g cod (or any other white fish ) , baked in foil with spices.
Salad of tomato and cucumber , dressed with 1 tsp olive oil.


Wednesday

BREAKFAST: 2 boiled hard-boiled eggs, 1 tomato , 3 rye loaf or approx. 50g wholemeal bread , coffee / tea maker , 2 pcs . prunes
Lunch: salad of fresh cucumbers, tomatoes , onions and lettuce (150 g) , boiled or grilled chicken (150 g) , a slice of black bread or toast, fruit (200 g)
DINNER: 100 g lean beef , rice 40 g (dry weight) , any leaves of lettuce, 1 tomato , half the onions, 2 tsp olive oil , seasoning, slice of black bread ,


Thursday

BREAKFAST : 20 g oatmeal (dry weight ), 200 ml. milk fat content of 1.5 %, 1 medium apple ( rub and add to oatmeal ) , '20 raisins , coffee / tea
LUNCH : Chicken breast (200 g) with spinach
DINNER: 100 g low-fat cottage cheese, 300 ml. low-fat yogurt , 100 g of any berries, 1 tsp of jam / honey


Friday

BREAKFAST : 40 g buckwheat (dry weight ), 100 g grated carrots , 20 g of nuts , dried apricots 4 ;
coffee / tea
Lunch : 120 g chicken fillet , '50 pasta from durum wheat , 3 cherry tomato , 1 clove of garlic , half the onions, half the pepper , 1-2 tsp olive oil.
DINNER: 100 g low-fat cottage cheese, 1 small apple ( rub ), 1 tsp honey 200 ml. low-fat yogurt


Saturday

BREAKFAST: Scrambled eggs : 1 whole egg , 2 protein , 100 ml. 1.5% milk , black bread ( 40 g), 1 cherry tomato , 1 cucumber , 1 teaspoon olive oil , tea
Lunch : 100 g salmon ( baked in foil or boiled for a couple ), 1 medium potato ( baked in the oven ) , 200 g broccoli,
DINNER: 100 g baked chicken breast or turkey , half the peppers , zucchini and onions and bake in the oven in foil or under the grill . Add 1 tsp olive oil.

Sunday

Select any menu from previous days.


Important recommendations about diet :

• Do not eat between meals.
• Drink only water , herbal and green tea.
Dining snacking.
1) 1 orange, 4-5 walnuts
2 ) 20 y almond 1 plain yogurt
3) 1 fruit of your choice , 1 natural yoghurt
4) 5 walnuts, 2 medium tangerine , coffee / tea maker.

3 day diet to lose weight quickly


If you need to lose weight quickly , then this version of the diet is your answer ! You can lose up to 6 kg for 3 days . Do not exceed the term of the diet ! Diet is not recommended for those who have anemia, children and pregnant women , as well as if you have a chronic gastrointestinal disease , liver and kidney .


day 1
• Breakfast : coffee or tea without sugar , half a grapefruit , 1 toast bread c 2 tablespoons oil.
• Lunch: half a cup of tuna , 1 slice toast, coffee or tea only .
• Dinner: 100g lean meat ( chicken, turkey ) , 1 cup of carrots, 1 apple and 1 scoop of sorbet .


day 2
• Breakfast : 1 egg , half a banana , 1 slice toast, coffee or tea only .
• Lunch: 1 cup cottage cheese , whole grain crackers 5 .
• Dinner: Steamed vegetables (2 cups broccoli, half a cup of carrots ) , 1 apple , half a banana , 1 scoop of sorbet .


day 3
• Breakfast: 5 pcs . whole-grain crackers , 1 slice of cheese , 1 apple , coffee or tea ( without sugar and milk ) .
• Lunch: 1 boiled egg , 1 slice of toast.
• Dinner: 1 serving of tuna , 1 serving of asparagus , 1 cup cauliflower , 1 apple , ball sorbet .