Instruction
1
To start the process of getting rid of excess weight will help the review of the diet. Food should be delicious, but useful. Unfortunately, some people don't remember what flavor is chicken, when the bird was not fed antibiotics and growth stimulants. Stop use a mixture of spices, stock cubes, ready-made dressings, give up the ketchup, mayonnaise and other sauces.
2
The main rule of any diet is to spend more energy than you receive with food. Calculate how many calories you need to maintain weight, and how to get it to reset. Build your diet in accordance with your body mass index, physical activity, caloric corridor.
3
Get rid of all harmful products, stop buying them. The basis of a healthy diet is the principle of the triangle whose base grains, just above the vegetables and fruits in the center – proteins (meat, fish, seafood) and only at the very top of sugar and butter.
4
Refrain from the usual products in favor of more useful. Mayonnaise and sauces can be replaced with olive oil or lemon juice. Instead of chicken drumsticks and wings should buy chicken Breasts. Regular white rice replace with brown and potatoes with buckwheat.
5
Change the food processing methods. The more in your diet fresh vegetables and fruits, the faster you will lose weight. The meat will have to stop frying, however it can be boiled, steamed, stewed, baked in the oven.
6
Weight loss will facilitate compliance with the water balance. Healthy person must drink at least 2-2. 5 liters of water a day. Tea, coffee, juices, liquid contained in the ready meals, when calculating not taken into account.
7
Forget about the fact that you can not eat after 18 PM. Dinner is not only possible, but necessary, especially if you spent the whole day at work. To stop you need to eat 3-4 hours before sleep – this time the stomach will be enough to digest already received his food.
8
Try the system a fractional power. It suggests reducing portions and increasing the number of meals. Ideally you should eat 5-6 times a day, taking breaks in 3 hours. Breakfast should be nutritious and useful, lunch combine protein foods (meat, fish) and vegetables, and the dinner, should make it as easy as possible, to avoid overloading the body before sleep. In between the main meals should make snacking by eating some fruit or drinking a glass of kefir.
9
Abstain from alcohol at least during the diet plan. Alcohol delays the withdrawal of fluid from the body, slow down metabolic processes.
10
Rebuild the routine. If in the evening you don't have the energy to visit the gym, a weekend is too much to do around the house, it makes sense to get up early to exercise and go Jogging. Sleep should go to bed around 11 PM. Night's rest should last 7, better 8 hours.
11
Try to lead an active lifestyle. Do not use the Elevator part of the way to work to walk. Regular exercise will keep your muscles in tone will help tighten the skin, accelerate the metabolism.