How to lose weight in a month: operating manual
5 iron rules the next 30 days
- Drink per day 1.5–2 liters of water in addition to tea, coffee, fruit drinks and drinking yoghurts. Start each morning with a glass of clean water. Take the job a water bottle and put next to him, not to forget to drink. Just a few days it will become a habit. But remember that you can drink at least an hour after eating.
- Cross out from your diet sweets, bread, fast food, greasy fried food. It is better to replace the fruit, bake food and eat vitamin salad. If no sweet will be very sad, you are allowed to eat a piece of dark chocolate. And Yes, go to the store only full. On an empty stomach, you risk to be tempted by food, which is contrary to the principles of proper nutrition.
- Breakfast, lunch and light dinner must be one and the same time. Between meals insert small snacks: protein bars, dried fruits, homemade yogurt, diet bread, low-fat cheese, fruits and vegetables. So the body will panic and try to stock up fats for future use.
- Move. If you are doing sport in specialized clubs, try every evening, to walk and to do some exercises at home. Do not linger in the workplace. Every 20-30 minutes get up and walk around the office. When you move, the body comes alive, gets rid of the excess inventory and is enriched with oxygen.
- Forget about what you lose weight. Give yourself installation that you switched to a healthy lifestyle that will help you become better. Enjoy the process and maintain a positive attitude. Take a picture, find out your weight and measure basic parameters of body before starting the course, to evaluate the results of your efforts.
Proper weight loss is pounds a week. That is 4 pounds in a month. Yes, you will lose weight slowly, but will gain soon. And this is a big plus.
To do the exercises every other day so the body has time to recover. Suitable for women and men.
First, do a warm-up: Jogging in place, bending the torso to the right and to the left, squats (10-15 times) and arbitrary swings arms.
Then go to basic training. At first, each exercise is done in 2-3 sets of 10-20 repetitions. Pause between sets no longer than two minutes. Gradually, the load is increased.
Unit flow press
Starting position — lying on his back. Hands secure behind the head or on the chest. Elbows spread them apart. Legs slightly bend at the knees at a 45-60 degree angle, and lift above the floor.
Now start to lift his head. Pull your chin to your chest. Reach the highest possible point for you and return to starting position. If it becomes difficult, put your feet up on the sofa. Well, or just bend your legs at an angle of 90 degrees.
Lie down on one side, rest on elbow. Then lift the body so as to obtain an absolutely straight line . In this case, you should not feel pain, only tension. To perform the exercise on each hand in turn.
When the bar for the first time, it is recommended to begin with short training sessions — no longer than 30 seconds. The time should be increased gradually.
Lie on the floor, slightly bend your knees. Slowly lift the body and start twisting first one way, then the other. Try to touch elbow to opposite knee.
At the bottom not all the way down on the back. Hold two inches from the floor. So you will retain muscle tension and more efficient about their work. Be sure to keep your hands behind your head.
Lying on stomach, raise chest and extended legs as high as you can. Hands at this time, lie along the body. Then stretch your arms forward for five deep breaths keep the accepted position. Bring your hands behind your back, grasp the ankles and try a little swing back and forth.
Block pumping buttocks and thighs
Lifts the pelvis
Lie on your back, bend your knees and put your hands along the body with palms down. On the exhale, lift your hips up to the maximum possible point (usually gives a strong muscle tension). At this point you need to lock for a few seconds. Your back should remain straight. On the inhale slowly return to starting position.
Leg swings back
Get on your knees and rest your forearms on the floor. Back straight, gaze forward. Next, inhale and bring one leg back and secure it at the top for a few seconds. On the exhale, return to starting position.
Bringing the hips
Lie on your right side, rest your right hand on the floor, the left put on the waist or on the floor. Right leg straight, left bent at an angle of 90 degrees. The toe of the right foot and pull the lift up to the highest possible point. Then return the leg to its original position.
Exercise must be done on both legs.
Stand straight with feet shoulder width apart, arms extended forward. Slowly start to squat. Lower your buttocks as if you have a chair to sit on, that is, to a level where the thighs are parallel to the floor. Now, slowly stand up, controlling every movement.
Block braces the muscles of the hands
Pushups on one leg
Kneel down. Take the emphasis lying down, placing the hands under the upper part of the chest. Distance between your hands should be slightly wider than shoulder width. From the bottom point, begin to lift the body leaning on her hands and knees, but keep your foot on the weight and pull it up. Press and buttocks tense. If difficult, you can do push-UPS on bent knees feet.
Make the bar. The body should represent a kind of a straight line, abs and buttocks tight. Right leg bend the knee and pull to chest. Put your toe to the floor, then return leg to starting position. Repeat the same with the other leg.
Block of stretch marks
This unit can be changed by adding a variety of exercises to stretch before and after exercise.
Sit on the floor, bend your knees and push one foot to the other. Spread the knees apart and place them on the palm of your hand. Gently pushing at them, keep your knees to the floor, trying to achieve full contact across the outer surface of the legs. Hold for 10-15 seconds and release the pressure.
Sit on the Mat, right foot pull, and bend the left knee and drop right. Then turn torso to the left and put your elbow right hand to left knee. Hold this position for a few seconds.
Get on all fours, hunched back with all his strength. Save the accepted posture for 15 seconds. Then about bend back and look up. Hold this position for 15 seconds.
Riding on the back
Lying on your back and bent feet, try to get a chin to knees, and knees up to his chin. While you are waiting, clasping his legs with his hands. So stretch all parts of the spine.
Exercise is recommended every day. Preferably as many times as you years.
All exercises do consciously. Try to feel how tense your muscles work. Not hurry. If you are tired, allow yourself a 5 minute break, walk around the room, take a SIP of clean water and continue training.
At the end, deeply inhale and exhale, a few minutes lie still, catch your breath. Smile and Pat yourself on the back. Today you became even more beautiful!
Menu for a month
To lose weight in a month, you need to eat fractionally, in a balanced manner and to use quality products. In any case do not starve, but do not eat a lot.
To do this, concentrate on the taste of the food, its flavor, consistency. Eat slowly and thoughtfully, without being distracted by TV, computer or book. So you will be satisfied with less food.
Overeating is partly stress-related eating and longing for bright emotions. Try to avoid varied spending free time. Meet friends, think about your favorite hobby. After the working day, try to relax, take a bath, to release the thoughts and focus on the family.
We offer eight options each meal. Combine them as you like. But remember a few rules:
- Salt is better to eliminate from the diet or reduce the amount of consumption. Salt retains water, and thus prevents the body eliminate toxins.
- Store-bought sauces are high in calories and contain many artificial additives and spices can excite the appetite. Therefore it is better to prepare meals and sauces and seasonings.
- From drinks, along with clean water, give preference to green tea, vegetable and fruit juices. Limit your intake of coffee drinks (latte, cappuccino, and so forth), the purchase of juices and tea with sugar.
- Remember that alcohol is a high calorie drink, stimulating appetite. It is acceptable to drink half a glass of good wine once a week.
- Cereal and some dried fruit, low-fat milk and fruit
- Vegetable salad with olive oil. A hot sandwich of whole grain bread.
- The oatmeal with a spoon of raisins.
- Boiled buckwheat with a tablespoon of vegetable oil.
- Scrambled eggs, a large tomato, a sandwich of cheese and black bread.
- Low-fat cottage cheese, mixed with parsley, radishes and greens
- Buckwheat with boiled chicken, lettuce.
- Low-fat cottage cheese, mixed in a blender with a banana.
The first bite
- Fruit or crackers with cheese.
- Low-fat cottage cheese, fresh or frozen berries.
- One glass of kefir (1% fat) and two grain bread.
- One Apple, low fat cottage cheese.
- Fruit or crackers with cheese.
- Low-fat cheese, and diet bread.
- One boiled egg and a glass of vegetable juice .
- Mozzarella, ripe tomatoes with Basil.
- Chicken soup and vegetables. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil.
- Broccoli, baked cod. Fresh leaf of lettuce.
- Boiled, stewed or baked chicken breast without skin with boiled rice. A light salad of vegetables.
- Veal with potatoes for a couple. Salad of tomatoes and cheese.
- Braised or boiled beef. Salad with green onions, tomatoes and olives, splash of lemon juice.
- Vegetarian soup with a slice of bread. Vegetable salad, dressed with olive oil.
- Low-fat fish grilled and one boiled potato. A green salad dressed with lemon juice
- Braised liver with a side dish of buckwheat. Vegetable cutting.
A second snack
- One Cup of sour milk (2.5% fat) and two grain bread
- Oatmeal cookies, green tea.
- Natural yogurt (1,5% fat), bread.
- Low-fat cottage cheese with honey.
- Low-calorie yogurt, some oatmeal cookies.
- Boiled egg, tomato.
- Kefir with black bread.
- A glass of drinking yoghurt.
- Roasted peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some greens.
- Fish fillet with side dish of vegetables. Natural yogurt.
- Grilled or steamed lean fish. Salad of greens dressed with lemon juice.
- Salmon with a side dish of rice. Slicing tomato.
- Omelet of two proteins with low-fat milk, tomato and green onions.
- Casserole with cheese, lean beef and vegetables. Sandwich of bread of the second grade pink salmon.
- Fish stew. Salad of greens dressed with lemon juice.
- Stewed or roasted veal. The fresh cabbage salad.
Strictly adhering to this menu and doing physical exercises, you can lose from 2-4 lbs. Tune, now that a healthy lifestyle, a more relaxed attitude to stressful situations — your credit. Love yourself and be healthy!