Google مجلة وصفة

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 .

8 low-fat varieties of cheese


1. Tofu . Percentage of fat from 1.5 to 4 . Prepared based on soy milk. Refer it to the curd cheese , as in color and structure resembles a regular cheese. Tofu is rich in protein and calcium, which makes this cheese variety number 1 for the elderly.


2 . Beaded curd . Percentage of fat - 5-9 . Prepared by adding a little curd grain prisolennyh cream. This sort of low-fat cheese are allowed to eat even the strictest diets.


3 . Gaudette . Fat content - 7%. This is also a great variety in calcium. The palate is soft , spicy . An excellent choice for lovers of varieties of Gouda .


4 . Chechil . The fat content of 5-10%. Reminds suluguni . Sold in the form of filaments twisted into strands , often prikopchenny .


5 . Viola Polar, Gryunlander , Fitness . Percentage of fat - 5-10% . An excellent choice for those who are trying to lose a few extra pounds. The only negative - these varieties of cheeses are hard to find on sale.


6. Ricotta . Percentage of fat - 13. Ricotta is made from whey left over from making cheese other varieties. Ricotta is the smallest percentage of sodium , compared with cheeses other varieties. Also due to the presence of ricotta cheese sulfur-containing amino acids - methionine - this sort of beneficial effects on the liver.


7. Easy cheese, feta . Fat content - 5-15%. Regular cheese, unpopular in many countries , made ​​from sheep's milk . Easy - goat . Therefore, the percentage of fat in light cheese less than half that of a normal .


8. Arla, Oltermani . Percentage of fat - 16-17 . Cheese, these varieties have natural milk flavor and dense structure . It is suitable for people , counts the number of eating fat.

lose up to 3-4 kg. with apple diet



With apple diet you can lose up to 3-4 kg .you just have to follow this diet in details:


Monday

Breakfast: 1 cup of skim milk, 1 slice of wholemeal bread with 1 slice low-fat cheese .
Lunch: Salad with apples, green onions and parsley , 3 apples, 20 g parsley , green onion 30 g , 1 egg . Apples rub on a coarse grater , and green onion and finely chop the parsley and sprinkle with all boiled egg .
Dinner: Gender dish of boiled rice without salt .



Tuesday

Breakfast: 2 or 3 small apples , grated on a grater , mixed with lemon juice to taste. You can add a handful of walnuts .
Lunch: Apples cut into thin strips and put in water, acidified with lemon juice. Low-fat cottage cheese mixed with two teaspoons of honey and a handful of walnuts. Malic soaked straw is added to the curd mass .
Dinner: 3 medium apples .



Wednesday

Breakfast: 2 large , grated carrots, and one grated apple .
Lunch: Apples with rice. Apples are washed, peeled and remove the core. Pour hot water apples . Add lemon juice and zest of lemon. Peel apples and cook until soft and allowed to flow in a warm place . Boiled rice mixed with the resultant applesauce . The dish is ready . Eat one serving. 1 serving should fit into one soup bowl .
Dinner: Salad with tomatoes, low-fat cheese ( 2 pieces ) and basil , stewed vegetables , 1 baked apple .



Thursday

Breakfast: 1 cup of boiled rice without salt and 3 apples .
Lunch: Omelette with asparagus (only 1 egg ) , salad with grated carrot and grated apple , 1 low-fat yogurt - 1 small piece of melon .
Dinner: Salad with celery and spinach ( 150g ), 1 baked potato or mashed potatoes with skim milk .



Friday

Breakfast: 1 cup of skim milk, 1 slice of wholemeal bread with 1 slice low-fat cheese .
Lunch: 1 egg, 1 plate of boiled beets and oatmeal.
Dinner: 1 eggplant stew , 3 tablespoons white rice with greens, apple jelly



Saturday

Breakfast : 50 g. low fat cottage cheese
Lunch : scrambled eggs (only 1 egg ) , with spinach, mixed salad , baked apple with cinnamon and cream diet , 1 orange .
Dinner: Carrots in unlimited quantities, grated , with the addition of cane sugar or honey .



Sunday

Breakfast: 2 apples and half cups of nonfat cottage cheese
Lunch: Salad of carrots and apples. Stir carrots and apples , grated on a coarse grater . Add 2 teaspoons of honey and lemon zest .
Dinner: 2 baked apple and 1 teaspoon of honey.


Terms of dieting :

1 ) Drink better ordinary boiled water , green tea and herbal teas without sugar
2) Limit the use of juices and carbonated drinks
3 ) Delete the salt, sugar, alcohol and cigarettes
4) If there is a strong hunger, you can eat a few apples .

halibut with vegetables. tasty collection

halibut

Fish with vegetables , is undoubtedly one of the most useful , hearty and very tasty dishes , which are preferred by people who are watching their diet and leading a healthy lifestyle .



Fat fish belongs to the useful fats - a source of essential polyunsaturated fatty acids omega- 3, 6 - so the use of even the most oily fish ( of course, in a reasonable amount ) weight loss will not bring harm . These dishes can be eaten both lunch and dinner.


We offers you a very interesting , bright and beautiful baked fish recipe that will adorn not only diet but also the festive menu. Also suitable for fish day for those who fasts .


Baked halibut with vegetables


Ingredients:
Halibut (you can use other marine fish ) - 1kg
Eggplant (medium ) - 1 ( about 230g )
Tomato - 2p ( about 250g )
Bell peppers ( different colors ) - 2 - 3pc
Garlic - 2-3 cloves
Parsley - 1/ 2 bunch
Lemon - 1/ 2 pieces
Olive oil - 1 tbsp
Balsamic vinegar - 2 tsp
Spices, pepper, salt
Green onions ( for decoration )


Preparation:


1. To begin the fish should be washed and cleaned. After that, cut into pieces of about 2.5-3 cm thick


2 . Now you need to fish with salt and rub spices , pepper , sprinkle with lemon juice. Leave to marinate for 30 minutes. Then put the fish on the laid parchment baking sheet (preferably with low bumpers ) and put to bake for 25-30 minutes in a preheated oven to 170c .


3 . Now wash all vegetables and proceed to cook tomato sauce. Tomatoes on the need to make small incisions and place in boiling water for 40-60 seconds. After this time remove the tomatoes from the water , gently peel , chop and grind using a blender to puree.


4 . In a small skillet or saucepan, heat 1 tbsp. of olive oil and pour the tomato puree there to warm . Add the chopped garlic . Mix.


5 . After a few minutes add the mixture to taste pepper , seasonings (eg , oregano , olive herbs ) salt and mix well. Add the balsamic vinegar . Hold the sauce over low heat for 10 minutes , stirring occasionally.


6. Parsley wash, dry and chop finely ( need to leave a little parsley to decorate the dish) . Add herbs to the sauce , stir, turn off the heat, cover the skillet lid.


7. Pepper remove seeds and cut each into 2 parts. Put it on the laid parchment baking sheet and put to bake for 15-20 minutes at a temperature of 160 - 170c . Then peppers must flip to the other side , using kitchen tongs , and put bake for another 5-6 minutes .


8. While baked peppers, eggplant cut into layers and fry on both sides until cooked on a dry pan (or you can , with the help of confectionery brush , lightly grease the pan with olive oil ) .


9. When the peppers are ready, get them out of the oven and we shift into a plastic bag , for 15-20 minutes , until they have cooled . Ties pack tightly . This is necessary to peel the peppers with easy shot .


10 . Now the peppers from the bag and pull out clean. Cut into large chunks .


11. Be served the dish. Put eggplant on a plate , then lay out the eggplant slices of fish (without bones) , top cover with eggplant again . Decorate pepper, pour the tomato sauce and sprinkle with chopped parsley . Feather onion cut lengthwise into thin strips and omit 1 minute in cold water. When the onion " zakudryavitsya " takes it out of the water dish and decorate them .


On average, 100 grams of baked halibut ( without vegetables ) contains 160 calories : 31g protein , 4g fat , 0g carbs .


100 grams of roasted vegetables with sauce contains 86 calories : protein 2g , fat 4.2 g , carbohydrates 10 g .

Bon appetit!

Essential Oils and its Benefits for all skin types


Essential oils can be used for all skin types , even if you have problems such as acne , wrinkles and scars , you only need to choose the right oil . Even if it is 100% natural , the effect will be visible only after some time . You need to have patience and perseverance, then you will achieve the desired results.


1 ) Oil Pomegranate

Due to its unique composition of fatty acids , this oil is a very valuable tool in anti-aging skin care. This oil is rich in antioxidants , phytoestrogens , which are quickly absorbed into the skin , leaving the skin a pleasant smell.
effects:
- Slows the aging process and restores skin elasticity .
- Increases the natural resistance of the skin and moisturizes it.
- Protects the skin from harmful free radicals and has a regenerative effect .


2) Avocado Oil

Avocado oil softens dry skin and slows down the aging process. Perfect for sensitive skin , as it has regenerative properties . It absorbs quickly and is suitable for all skin and hair types .


3) passion fruit seed oil

This oil is rich in bioflavonoids and omega 6 . Passion fruit used for centuries as a medicine in the local inflammation, as it has sedative properties . It contains vitamin C, calcium and phosphorus. This oil is suitable for the treatment of many skin disorders .


4) Argan oil

Rich in antioxidants and reduces the appearance of new wrinkles. Oil stimulates cell oxygenation , soothes, reduces redness and peeling , provides intensive nourishment , smooths wrinkles and makes the skin smooth, supple and radiant.


5) Tea Tree Oil

Tea tree oil is an invigorating and refreshing effect . Penetrating deep into the skin , tea tree oil has antiseptic and improves blood circulation . You can add a few drops of tea tree oil in your everyday moisturizer.


5) Grape seed oil

Grape seed oil is often added to cosmetics. It is rich in linoleic acid , which helps restore moisture balance and elasticity of the skin .

How can I make my face thin?


If you do not like chubby cheeks and want face thin , then take note of these simple tips . To get rid of fat on the face , it is necessary to make changes in your lifestyle , go on a healthy diet and exercise regularly .


1. Avoid sweets .

Give up a hearty breakfast with pancakes in maple syrup and delicious donuts. Eat mostly foods high in fiber and protein , they accelerate the fat burning process in the body.


2 . Drink more water .

If you want to get rid of chubby cheeks , you should drink more water. If you ever wake up in the morning in the mirror and saw swollen eyes and cheeks - it means your body retains water .
Minimum of eight glasses of water a day and a balanced diet with a minimal amount of sugar and salt will help you cope with the swelling on his face.


3 . Cardio exercises .

Cardio exercises help you lose weight everywhere, including in the area of ​​the face . Running, cycling, aerobics, swimming and jumping rope - the best exercise for burning fat.


4 . Try the following exercises for the face.

In parallel with cardio exercise and a healthy diet , it is desirable to do some exercise . Smile and try to keep your mouth in this position for 10-15 seconds . Repeat the exercise , but now try to touch the tongue tip of the nose . Do this exercise in the morning and evening every day, and you will notice a change in a week .


5 . facial

Facial massage improves blood circulation and tones the skin . Gradually accumulated fat on the face will disappear under the pressure of your fingers.

Black Tea 9 Useful Properties


Black Tea we drink every day and not even aware of its impact on our body.

1) Black tea is rich in antioxidants , which fight with active radicals.

2) Stimulates our digestive system .
The tannins in black tea have a powerful therapeutic effect on the gastrointestinal tract.

3) Improves brain activity . The caffeine in black tea is a powerful stimulant that improves attention , concentration and memory power .

4) increases the energy level and stimulates metabolism.

5) Strengthens the immune system .

6) Black tea strengthens bones .

7) prevents the development of cancer and cardiovascular diseases.

8 ) Rich in active ingredients that fight viruses , dysentery and hepatitis.

9 ) Tea reduces the inflammation of the skin and treats acne .

Exercises for shapely legs

 

To get shapely legs Follow these exercises, repeat this set of exercises you can get great results.


1. Plie Work thighs , buttocks

SP : put your feet wide , toes out Unwrap .
Slowly satisfiability plie ( squat ) to parallel with the floor at the same time raising his arms in front of him .
Repeat 16 times .


2 . Slope diverting legs and buttocks muscles work hamstring

SP : put your feet hip-width apart , back straight , stomach tucked.
Leaned forward , elbows straight leg back and try to touch the floor with your hands .
On each leg 3 sets of 16 times .


3 . Squatting diverting legs work glutes , front thighs

SP : as in the previous exercise .
On two accounts raise your straight leg to the side, the following two accounts puts her cross back and perform squats .
On each leg 16 repeats .


4 . Running in the strip are working leg muscles

SP : Arise in the horizontal bar .
Tighten your right knee to your chest , then pull the leg back . Do not bend at the waist !
3 sets of 16 times , then switch sides .


5 . Lunge forward Operate front thighs

SP Arise straight , hands put on the belt .
Lunge forward with your feet hip-width apart , knee over the foot , the knee angle of 90 °, the body weight centered. Come back to SP . Repeat with the other leg.
3 sets of 16 times

The bathing complex for weight loss.



Bathing helps to lose weight here 2 recipe I make these baths 2 times a week alternating between them.

Recipe: 1

Whisk together half a cup of shower gel, 1 egg and 1 teaspoon vanilla. The resulting foam should be slowly pour under running water in the bath. You can take a bath for half an hour

Recipe: 2

Take 2 baths with sea salt. "How?" on a box with salt has a way of application.

Bath should be taken regularly. After the adoption of such a bath make sure to wrap. Then rinse it under a cold shower.

Jumping for weight loss : a set of exercises



Here exercises help to lose weight
Perform these exercises one after the other without pause . Relax at the end of the cycle for 1-2 minutes , repeat the cycle 1-2 times .


Exercise 1 . Squat jump

From direct squat rack parallel to the hips to the floor , a good push off the floor and feet , straightening his hips upward jump out . Land on your feet , knees prisognutye monitor slightly , but do not bend the hip. Now repeat the exercise with hip flexion . Perform 20 squats , jumping.


Exercise 2 . Jumping on two legs

Straighten easily jump on two feet, tearing off a low socks on the floor , keep your knees slightly bent and hands - on your belt . Work for 1 minute


Exercise 3 . Jumping in a pose Trims

Take the emphasis on straight arms , hands under shoulders, toes -ups, legs straight, press retracted. Jump , the maximum spreading legs to the side, jump " reset " feet to the center, to the starting position . 20 hops " apart- together."



Exercise 4 . Jumping on one leg

Stand up straight , do 20 jumping on the right , and 20 jumps on the left leg .


Exercise 5 . Jumping releasing feet

Jump to the right leg up while bending the left knee , and the resulting knee to the stomach. Return to the starting position - both feet on the floor. Perform 20 jumps each leg.


Exercise 6 . Jumping in Planck "scissors"

Please stop in pose Trims on straight arms , push off the right foot off the floor, jump bring knee to the chest , then jump switch legs . Try not to pull his hands away from the floor and do not round your back.


Exercise 7 . " Shaking "

Straighten up , start to make small strokes heels on the floor , causing the vibration throughout the body. Relax all the muscles of the body , and perform shaking for 1 minute . You can additionally perform shaking hands to relax your muscles stronger.


Completing all repetitions and loops , pull the large muscles of the legs and back , fall on the floor and quietly relax for 2-5 minutes. Complete this set of exercises diet low in salt , sugar and saturated fat, and you will achieve results much faster. Good luck!

How do fitness in the critical days


In addressing the question : to go or not to go to fitness during the critical days , you need to focus on their health . Read about how carefully you need to treat yourself during this period.


In any case it is not necessary to exhaust your body long workouts at the same time , not to deal with severe pain and malaise will not too intense exercise. It is important to find a compromise on this issue .


Important! Necessary to postpone classes if they banned gynecologist .


Terms of fitness during the critical days:


Better to avoid training and in severe pain , profuse discharge enough , with vertigo .


When fitness activities during the critical days of the need to minimize the burden on the stomach , as otherwise , it may cause the development of endometriosis.


If the gym there are no contraindications , regular classes will help shorten the life of critical days , significantly improve health and mood during this period.


Most importantly, to adjust employment by less active forms of fitness, and in accordance with them, build a personal training schedule , taking into account all the features of the female body.


If you do at the gym , in this period , the load must be reduced by a third, to conduct classes at a moderate pace .


To avoid overheating , you need to choose the clothes easier than on other days , as during this period stronger sweating occurs . Also , room for classes should be well ventilated.


During the critical days are the most appropriate Pilates and yoga classes , as they do not require constant heavy traffic.


By the way , to cope with painful sensations help running and stretching, which are fairly well tolerated by the body.

Warm mushroom salad with tomatoes



This is a really tasty warm mushroom salad. I got the recipe from the food doctor diet book
100 g 45.57 kcal B / F / V 2.3/2.9/4.46
red onions - 1 .

Garlic - 1 clove

green onions - 1 bunch

mushrooms - 400 g

cherry tomatoes - 100 g

tomatoes - 100 g

olive oil - 2 tbsp

chopped parsley - 2 tbsp

salt and pepper - to taste

Method of preparation of warm mushroom salad with tomatoes

Cut the onion into half rings . Finely chop the garlic . Mushrooms cut into 4 pieces . Minced green onion . Tomatoes cut into 8 pieces , cherry tomatoes cut is not necessary.

Preheat a deep skillet olive oil and sauté the onion until transparent . At the end of roasting add garlic . Then put in a pan and fry the mushrooms for 3-5 minutes to mix the tomatoes , green onions and leave to heat for another 3 minutes.

Salad pepper , salt and season with lemon juice and zest . Serve warm, sprinkled with chopped parsley .
Bon appetit!

Diet breakfast : 30 options for lose weight


Hearty but light diet breakfast - a pledge of energy and good mood for the whole day! It will allow you to survive until lunch or dinner without breaking into harmful snacks . Offer 30 options for every day - you 'll no longer be at a loss for what to cook for breakfast!1. Two slices of wholemeal bread with two slices of mozzarella , tomatoes and fresh parsley or basil.2 . Oatmeal with berries .

3 . Oatmeal with honey and nuts .

4 . Oatmeal with banana or other fruit .

5 . Omelette with zucchini, tomatoes and / or peppers .

6. Omelette with mushrooms .

7. Omelet with tofu.

8. Toast of wholemeal bread with a couple of teaspoons of peanut butter .

9. Two small pieces of baguette with omelette , thin slices of mozzarella or ricotta cheese , cherry tomatoes and fresh parsley .

10 . Whole wheat toast with two hard-boiled eggs + half a grapefruit .

11. Cottage cheese with honey .

12. Cottage cheese with berries / fruit.

13. Dietary cheesecakes 
.14. Dietary curd casserole .

15. Dietary kefir pancakes with berry sauce .

16. Smoothies for weight loss : a cup of yogurt / nonfat yogurt drinking 100 grams of cheese + + + half a banana 10 grams of sugar (optional) .

17. Any other berry / fruit / milk smoothies .

18. 30 grams of natural breakfast cereal ( no sugar, additives , etc.) + milk .

19. Natural yoghurt + cereal + berries / fruit .

20. Fitness cereal bar + a glass of milk .

21. Small roll of pita cooked breast of poultry and vegetables. Filling - natural yoghurt .

22. Small roll with scrambled eggs .

23. Sandwich of whole-wheat bread with turkey and tomato.

24. Buckwheat + a glass of buttermilk .

25. Handful of nuts and / or dried fruit on the way to work.

26. Coffee + dark chocolate for those who can not start the day with a sweet .

27. Two banana pancakes with honey.

28. Carrot muffin with raisins + drink .

29. Scrambled eggs with salmon.

30. Omelet with spinach .

Tips for effective workouts



Exercises are very useful advised by doctors, we chose you a tips for effective exercises

 1. prioritize

Start with the most basic training exercises , because later on they may simply not enough forces .

2 . Train your legs

Leg exercises help burn more calories and fat.

3 . drink water

This is very important because dehydration still nothing helped .

4 . take longer

The body begins to burn fat in just 30 minutes after the workout. And the longer you do, the more it burns fat . Try to exercise at least an hour .

5 . Eat more

Eat 5 times a day in small portions to speed up metabolism and not better.

6. introduce diversity

Do not train every day the same part of the body , because muscles need time to recover. Sign for classes by day, eg: legs - Monday, spin - on Tuesday, and his chest - on Wednesday .

7. Change their workout

Body quickly adapts to the same exercises , so try to try new techniques and movements .

factors that lead to face acne


Why do I have acne, and how to influence these factors in order to eliminate this problem forever?

Acne on the face precedes pore blockage , and here are some of the factors that contribute to this :

1. Dead skin cells .Leather is periodically updated , replacing dead cells with new , and therefore it is important to cleanse the skin , removing the layer of dead cells.

2 . Hyperactive sebaceous glands .Androgens , such as testosterone contributes to increased formation of sebum by the sebaceous glands , and also causes increased production of skin cells.

3 . Bacterium Propionibacterium acnes.

4 . Inflammation .Having blocked pores plus attaching bacteria Propionibacterium acnes leads to the appearance of inflammation.

Prevention of skin cancer by the right food choices


Every year the percentage of patients with skin cancer is increasing. This is due to many causal factors , one of which is an unhealthy diet. This topic should be treated seriously, especially those who have a family history of cancer were .
Here are some tips about the right food choices aimed to prevent cancer !

1. Upoteblyayte less fatty foods ( fatty meats and fried foods ) . These products are directly linked to high risk of developing skin cancer because they contain a large amount of carcinogens ( substances that contribute to the formation of cancerous cells).

2 . Reduce your intake of dairy products. Scientists have shown that frequent consumption of cheese, milk and yogurt increases the likelihood of developing skin cancer three times in people who had suffered the disease .

3 . Add to your diet green salad. People who Drinking green leaf lettuce reduce the risk of cancer by 50%.

4 . Eat more salmon . Proved that regular consumption of red fish reduces the spread of precancerous tumors by 28%.

5 . Be sure to include in your diet fish oil. It helps strengthen the immune system and the body's ability to fight cancer.

6.Upotreblyayte more red and orange fruits and vegetables.7. For the prevention of recurrent disease , increase the amount of green tea and dark chocolate .

8. Visit a dermatologist once a year to identify suspicious of education at an early stage before they turn into skin cancer.

5 types of tea and their useful properties


Tea - a drink that every day many of us use . Common for all types of tea is the content of antioxidants that fight free radicals . They accumulate in large quantities, they suppress the immune system which leads to the development of chronic diseases and aging of the organism . There are numerous varieties of tea , and each of them has its useful properties.


black tea

Due to the content in the structure of caffeine , black tea is super invigorating drink. Moreover, caffeine tea invigorates much longer than coffee. Regular consumption of tea helps to recover faster after undergoing a stressful situation . This is due to the reduction of stress hormones in the body - cortisol. Famous brand of black tea " Pu Er ", " Darjeeling ", " China Black Tea ", " Silo Orange Pekoe ," " Lemon Sented Tee ."


green tea

Green tea is known for its calming effect . It helps to lose weight and improve memory . Green tea - an indispensable tool for people suffering from diabetes and all wishing to lose weight . The most well-known property of green tea - reduced risk of cancer. Especially useful for smokers - with regular use beverage risk of lung cancer is reduced by 13 times. Moreover, it prevents premature aging of the skin. You can not drink more than five cups a day. The most delicious and well-known species are the "Green Sencha ", " Gunpowder Green ", " Jasmine lychee ", " Green Peony ".


white tea

Another name - " the elixir of immortality ." White tea increases blood clotting and helps heal wounds . White tea is rich in vitamins , has anti-viral properties, protects against bacteria , prevents the appearance of tumors . White tea should not be brewed with hot water , otherwise all its useful properties lose their healing effect . There are several varieties of white tea : white peony , green snow, Silver Needle and others. The most famous and luxury brand - a " show and cha " and " Bai mu tribute."


red tea

High quality oolong tea is produced only in China or Taiwan . Oolong tea is recognized as the best among the other teas that enhance immunity. Back in the eighties of last century, it was shown that oolong tea increases the content of vitamins P, C, E in the body, promotes longevity . Is an excellent diuretic. Popular brands: " Assam ", " Dian hong ", " Hsiung Feng xing cha ", " hong cha And Blues ."


turquoise Tea

This kind of tea is not as widespread in Russia . This is something between black and green tea. Turquoise Tea normalizes metabolism, burns fat , promotes weight loss , improves skin condition , activate oxygen metabolism , improves muscle tone, has toning and refreshing properties .The most well-known brands , " A Li Shan Oolong ", " Ren Shen Oolong ", " Da Hong Pao ", " Those Yin ."

6 facts about delicious foods

Here are some facts you may not have known about the delicious foods


1). Scientists have proved that our mental attitude is 30% dependent on what we eat. Products help the body to produce hormones responsible for emotional and health. Synthesis " hormone of joy " ( serotonin ) and " hormone schactya " ( endorphins ) , depends on the food contained in vitamins and minerals.

2). When a person is happy or in love , the body naturally produces a substance phenylethylamine . Sensation of love will help bring chocolate and cocoa, which contain the substance , and therefore rightfully occupy a leading position in the list of products , uplifting .

3). Magnesium - the famous " antistressor ." Replenish magnesium in the body can by eating nuts (especially peanuts , cashews and almonds) and oats .

4). Thiamine (B1) retains a clear memory and zaschitschaet from mental fatigue . This "vitamin pep " comes into contact with soy , legumes and cereals , as well as pork and veal.

5). Excellent prophylactic antidepressant properties has selenium. He also received the name "vitamin longevity ." It is contained in the zucchini, squash , seaweed .

6). Strawberries and raspberries can be called " natural Viagra ." Zinc contained in the seeds of these berries, stimulates the production of testosterone, which in turn enhances sexual desire.