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


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


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
100 g cod (or any other white fish ) , baked in foil with spices.
Salad of tomato and cucumber , dressed with 1 tsp olive oil.


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 ,


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


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


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.


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:


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 .


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 .


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 .


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 .


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


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 .


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


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

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 )


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.
- 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.