Excess weight is today one of the main problems in the world. It is because of this that people consume junk food, and if and try to eat healthy foods, are doing it wrong.
Another cause of excess weight is a lack of even a minimum of physical exercise. Our article proposes to discover what plan is a simple to lose weight and how it works.
What are the effective ways?
You can lose weight in two ways:
- use of medicines and bio-active supplements. In this case, you must be extremely careful and before taking any medication, definitely consult a doctor. Another disadvantage of this method is significant enough that the cost of the supplementation. Importation of medicines and food supplements cost a pretty penny, but cheap analogues will not give positive results;
- this is why many decide to follow a diet and nutrition. Because this method is not such a costly and less risky. Similarly, the plan offers a simple and fast goodbye to excess weight.
The rules of the slimming
To get rid of extra pounds, you must comply with some recommendations:
- the good meal. The meals should be eaten at least 3-4 times a day in small portions. Utensil to use and small in size, so that it was not more than 250-300 g of food;
- the calculation of calories. For this, you can consult a dietitian, to define the number of calories, taking into account features of an organism, or calculate yourself. Today, specially designed formula of counting, you can find it in free access on the internet, it is very easy to use. Call your diet, according to the received value. To do this, use the tables and the caloric content of the products;
- products. A variety of foods should be consumed in a moment of the day. For breakfast ideal foods that are rich in complex carbohydrates. For dinner, it is best to eat vegetables, fish, yogurt, cheese and other dairy products;
- consume the right amount of water. The human body is composed of 80% water. Therefore, for proper operation, it is recommended to drink plenty of fluids. Doctors recommend that we drink in the day at least 1.5-2 litres. The amount of tea, coffee is not included in your installation with the standard. If the weight of the man more than the established norm, or it is committed in a physical work, the amount of liquid it is necessary to increase up to 3-4 hp and Also the amount of water depends on climatic factors, the higher the temperature of the air, it is necessary to absorb the human body;
- physical activity. For the normal functioning of the human body to a normal level of metabolism need to exercise. If no time and extra money to visit the sports, you simply do exercises in the morning for a day spend a minimum of 5 km With the help of a very simple diet, and even small physical exercises to bring the body to normal fairly quickly;
- an important role has also the sleep. It should last on average 8 hours, with an insufficient amount of the man decreases the immunity.
Rules for single-supply
To date, there are hundreds of simple plans slimming, which allow for the week to take a couple of pounds.
The products on which they are based, must have the following properties:
- availability. Implies the possibility to buy products for this menu in any store. The food for the diet is quite popular, will not change as the means of treatment and the weight of the portions;
- the responsiveness of the organization. A person should not be allergic reactions to products that will be consumed during a diet. Will be even more difficult to stick to it, if the cause of the dislike or do not like the taste;
- the cooking needs to be quick. Choose a plan where all the components are prepared without too much expense, time and effort.
Important principles of simple plan
As affirmed by the people who have already tried to imagine the effectiveness of a simple plan, based on the initial weight in a week, you can lose weight at least 4 kilos.
The simplest plan must be based on principles.
- The plan may not contradict the basics of a good diet, the weight loss must be natural;
- Must be permanent counting calories. On average, the rate is not more than 1600 kcal per day;
- In the regime of the obligation to attend the fiber, which is excellent cleanses the body of toxins;
- Meals should be a plus, however, the parties may not exceed 200, Such a principle will help the organization to change the mode to the fat burning and it will not be very overload;
- Strongly recommended not to skip meals. This can lead to a deterioration of the state of the stomach and have a negative impact on the pidermes;
- In the menu must be present fruits and vegetables, it will help you to saturate the body with vitamins and other useful substances;
- One more important rule is slow, the consumption of the food. A home should not last less than 20 minutes.
For the weakening of the feeling of hunger is recommended to drink a glass of water before a meal. The last time, there are you can at least 4 hours before bedtime, but not later than 6 o'clock in the evening.
An example of a simple menu plan
Offer you to familiarize yourself with the classic variant of the slimming, it is possible to base the creation of your diet.
The first menu.
- Breakfast: oatmeal, apple and coffee;
- Lunch: vegetable soup, 200 g of fish and as much of the braised carrots;
- Snack: 1 fruit and a glass of compote;
- Dinner: steamed vegetables, a cup of yogurt orange.
After that, allowed to drink water only. The best result will be obtained if the sleep is complete. Yet, as the doctors say, simple plan of a week is considered a good prevention for different diseases.
The second menu.
- Breakfast: rolled oats, salted apple, fruit salad, filled with low-fat sour cream or yogurt, tea, infused by daisy or mint and low-fat cottage cheese with fruit;
- The breakfast is the First meal, the soup of all the vegetables of the ear of the low amount of species of fish, of chicken broth. The second dish of fish baked or boiled, lean meat. Accompaniments: steamed and cooked vegetables, stews of vegetables;
- Taste: fresh fruit, fruit juices or fruit sauces;
- Dinner: vegetables, salads, as a sauce, you can use olive oil or lemon juice. Kefir, low-fat cottage cheese, and citrus fruits.
By adhering to the proposed to the map, already through the small amount of time, you'll be able to determine how much food you need for a normal life without the result of excess weight.