Despite the constant stories of doctors that it is necessary to lose weight correctly, most people who lose weight do not listen to their advice and apply extreme techniques, hoping to get rid of extra pounds as soon as possible. It is possible to get quick results this way, but they are usually not durable. If you do not want to swing the pendulum of the scales, it is better to approach the solution of the problem systematically and draw up a weight loss schedule.

Human body- complex balanced system. And if problems begin in it, then they immediately affect appearance, general well-being and metabolic processes. Even when you lead the wrong lifestyle or diet harmful products The body has adapted to it.

Any kind of extreme diets that drastically limit the calorie content of the diet or require a minimum set of products is the strongest stress for the body. He tries to resist change and restore the disturbed balance. That is why the weight lost usually returns after a few weeks.

A smooth systematic approach allows you to "deceive" the body. Minor changes are not noticeable. The body easily adapts to them and continues to work as usual.

Of course, the results of such a process appear only over time, but they are stable, and then you do not need to constantly control yourself so as not to gain weight again.

Advantages

The main benefits of weight loss on a schedule are:

• complete absence of stress;
• the ability to balance the diet;
• lack of discomfort;
• the formation of good habits;
• smooth but steady weight loss.

With a properly drawn up schedule for weight loss, taking into account all the individual characteristics of the body, there is no “plateau effect”, which is so afraid of losing weight.

With a rapid weight loss, it freezes after a while, and it is very difficult to move the arrow of the scale further down due to a slowdown in metabolism. And if we lose weight on schedule, this does not happen.

How to make a schedule

Experts recommend drawing up a weight loss schedule for a month. This period was not chosen by chance. During this time, the body has time to get used to the introduced changes, and the person gets quite tangible results. At the end of the month, you can take stock and decide whether to continue the chosen program or correct it.

Many people try to use ready-made charts, which are very numerous now on weight loss sites on the Internet. We strongly recommend that you compile it yourself, since only you know all the features of your body. And what is perfect for a friend may be completely unacceptable for you. Moreover, it is not so difficult to do this.

A healthy weight loss schedule is based on three pillars: proper nutrition, physical exercise and optimal mode. And all its components are equally important. Only in such a combination it is possible to achieve the preservation of the balance of all organs and systems that is important for the body.

Formulas and calculations

The importance of nutrition for weight loss cannot be overestimated. There is no way to lose weight if you continue to eat a lot and everything. Therefore, it is nutrition that must first of all be put under strict control. And the schedule in such an important matter is the first assistant.

You need to start with the formulas that calculate the basic metabolism. Below these indicators, the caloric content of the diet should not fall in any case. But for an optimal weight loss regimen, we need completely different numbers. To begin with, it is worth at least approximately determining how much you eat during the day.

Write down absolutely everything that you eat for a whole week in a notebook. Such a diary is useful not only for determining calorie content, but also for adjusting the composition of your diet. Using food calorie tables, calculate how much energy you get per day.

If the difference between this average and basal metabolic rate is very large (and people who are very overweight usually do), the first step in losing weight will be to reduce calories by only 20%.

You can do this without any calculations. Just make it a rule for yourself: having measured out your usual portion of food, before you start eating, set aside about a quarter of it from the plate.

Prohibited Products

It is equally important to observe other principles healthy eating for weight loss:

• completely eliminate sugar, confectionery, carbonated drinks, fast food and alcohol from the diet;
• observe the drinking regimen: start the day with a glass of clean water, and drink at least 1.5 liters of it per day;
• from cooking technologies, use cooking in water or steam or grill;
• create a eating schedule that evenly distributes 5-6 meals throughout the day;
• make sure that the diet is varied and 60-70% consists of vegetables and unsweetened fruits;
• high-grade animal protein in the menu must be present: meat, fish, eggs, dairy products;
• It is impossible to completely abandon fat, but its amount in the diet should be minimal (vegetable is the priority).

With such a dietary adjustment for weight loss, even without additional physical activity, you can lose about 1 kilogram per week, and this is already very good results.

Physical exercise

Regular physical activity significantly speeds up the process of weight loss, not only by burning additional calories. Their most important function is to accelerate blood circulation and activate metabolic processes. Cells and tissues receive more oxygen during exercise, which means fat burning is faster.

It is important not to overdo it here. Like the caloric content of the diet, the intensity of the load must be adjusted gradually. Starting with active strength training is not only pointless, but also dangerous for the health of a person who has not been friends with sports before: you can get sprains, muscle strength, and a general deterioration in well-being.

A great way to "rock" a lazy body - aerobic species loads: running, race walking, swimming, fast dancing, classical aerobics, roller skating or cycling. From simulators - this treadmill, exercise bike or Orbitrek.

The duration of the workout is at least 40 minutes. At the same time, it is necessary to ensure that the pulse does not exceed the maximum allowable frequency: 220 - the number of full years. Fat is best burned when the heart rate is in the range of 60-70% of the maximum.

After 1-2 months, when the thickness subcutaneous fat will already decrease significantly, it is necessary to smoothly introduce power loads into the training. They are needed in order to form a muscular frame, with which the body will look not only toned and slender, but also embossed. Aerobic exercises at this stage are left as a preliminary warm-up. End your workout with stretching and relaxation exercises.

For novice athletes, it is enough to practice 3 times a week for 40 minutes. You do not need to train every day - the muscles need time to rest and recover.

When you get into this mode, you can add daily execution morning complex exercise to boost metabolism. You can download a video with exercises for weight loss for free from the Internet. It is also better to change exercises about once a month.

Optimal mode

For proper smooth weight loss, the optimal daily regimen is very important. And first of all, you need to pay attention to a good sleep. With regular lack of sleep, the metabolism slows down, and it will be much more difficult to lose weight.

You need to sleep at least 7-8 hours. Moreover, go to bed - no later than 23-24 hours, since at this time the concentration of melatonin (a hormone that accelerates falling asleep and improves sleep quality) increases in the body.

Remember to include 5-6 meals in your daily weight loss schedule, sports training leave time for walks and hobbies. After all good mood This is the guarantee that the process will be successful.

An optimal daily schedule might look something like this:

This is just an example. Everyone can adjust it according to their work schedule and individual habits. But the chosen mode must be observed for at least three weeks - during this time the body will have time to get used to it and completely rebuild.

Our calculator is designed for those who follow a flexible diet, or just want to switch to a flexible diet.

The basic principle of a flexible diet is that you can eat almost anything, as long as the following conditions are met:

• it is necessary to adhere to your individual level of daily calorie intake;
• the correct ratio of proteins fats carbohydrates.

That is, you must provide your body with a stable intake of the correct amount of calories and the necessary ratio of proteins, fats, carbohydrates (BJU), but the sources of these elements and energy can be represented by an endless number of foods and dishes.

When using a flexible diet, you not only count total calories consumed, but you need to manage the ratio of BJU.

For example, you can spend your entire calorie budget on pancakes for breakfast, but remember that you need to provide the right amount of fat and protein. And do not be surprised that by lunchtime you may feel tired - you have used up all the carbohydrates and now you have no energy left.

For calculation required amount daily calories and optimal macronutrient ratio based on your age, height, weight, gender and level physical activity use this calculator. Use these results for a flexible diet to lose, maintain or gain weight muscle mass.

Physical activity level

A high level of physical activity is accompanied by a higher calorie expenditure. In order to accurately control calories burned (and therefore calculate the daily calories required for consumption), it is necessary to determine how many calories you burn per day. sports activities: use our .

Too much physical activity combined with low calorie intake can lead to muscle catabolism (breakdown of muscle tissue), which in turn slows down metabolism and loss of excess weight. Metabolism usually starts to slow down after 3 days on reduced calories.

Weight loss and fat loss do not always mean the same thing: weight can go away due to muscle loss, while the amount of adipose tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macronutrients - BJU.

Incorporating regular exercise into your new lifestyle helps maintain muscle mass levels even when in a calorie deficit.

But remember:

• 5-25% of the total energy consumption the body spends on physical activity, and this is not only special fitness classes, this includes walking, doing our daily activities, etc .;
• about 10% of energy is spent on digestion of food;
• about 60-80% of the energy is spent on the basic vital activity of the body.

Therefore, physical activity will certainly help in the process of losing weight, but, nevertheless, the most important thing is to limit calorie intake.

Moreover, it should be borne in mind that the body can spend a limited number of calories per day, it cannot work indefinitely, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, the body optimizes daily calorie expenditure and spends less calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.

Physical activity is very important in itself, for both physical and psychological health, but with it we can regulate a maximum of 5-25% of our daily energy expenditure.

What happens if there are too few calories? Can you lose weight just by dieting?

With an extremely low calorie intake, muscle catabolism begins, the muscles melt, and accordingly, the body begins to spend less energy on its main life activity. That is, your basal metabolism decreases. And this means that as soon as you return to your usual diet, you will not only regain your weight, but also gain more. Therefore, it is very important:

when losing weight, it is imperative to introduce physical activity, this will help not to lose muscle mass while reducing calorie intake or even increase it, which means increasing basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your regular diet.

Macronutrients: proteins, fats and carbohydrates

Squirrels

Proteins are important for the growth of new tissues as well as for the repair of damaged ones, which is exactly what happens when you exercise.

Protein should be your best friend if you want to gain or maintain muscle mass.

But proteins are not only muscles, they are also a feeling of satiety that will help you stick to your diet.

Protein Sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.

Fats

Fat is often mistakenly demonized.

Fats can be very helpful in achieving your body shaping goal, they also affect hormones - too little fat can be detrimental to the body.

25% of all calories in a flexible diet come from fat. This can be adjusted later, but this is what the initial proportion looks like.

Fat sources: olive oil, coconut oil, natural peanut butter and other nut butters, avocado, almond, walnut, cashew, red fish, mackerel, egg yolks.

Carbohydrates

Your body uses carbohydrates to make glucose, which is our body's preferred fuel or energy source. They are what make it possible for us to stay active.

Fiber, which is important to keep an eye on if you want to stay healthy, is also a source of carbohydrates, but it does not contain calories.

Sources of carbohydrates: To cereals and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.

Carbohydrates are simple and complex.

Complex carbohydrates

Complex carbohydrates are absorbed more slowly, which means that the energy released during their processing is distributed by the body evenly to its vital activity, without turning into fat reserves. And more importantly, energy from complex carbohydrates is evenly released within 3-4 hours, which means that all this time the body will have enough energy and it will not require additional food.

Usually foods containing complex carbohydrates are darker in color than simple ones.

Examples — oats, brown rice, starchy vegetables, whole grain bread.

simple carbohydrates

Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then there is a breakdown.

Examples — white rice, white bread, cookies and sweets.

Frequency and serving size

A large portion for one meal, even if the daily calorie intake is observed, can provoke the deposition of fat.

This happens according to a principle similar to the assimilation of simple carbohydrates: a lot of calories, a lot of energy immediately enter the body, the body may not have time to use it all, and then part of the energy can be deposited in the form of fat.

If daily ration break into more small portions - then each meal will receive fewer calories that the body will absorb more likely. Also in this case, the load on the digestive organs is reduced - the stomach, pancreas, etc.

In addition, it is recommended to eat before any active activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity, the body also spends more energy). But you should not lie on the couch or sleep after eating.

calories for fat loss

There is an opinion that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you get rid of a pound of fat per week.

In fact, everything is not quite right.

In general, the body's energy expenditure gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the stage of a plateau - stopping weight loss. The amount of food that previously led to weight loss will one day lead to weight maintenance. What the warning comes from:

Always try to aim for your daily calorie intake at the "Normal Weight Loss" level.

The level "Extreme Weight Loss Rate" is the most extreme and dangerous to health. Do not try to immediately switch to it in the hope of a quick effect. The end result may be the opposite of what you want. This option provides the lowest level of calorie intake that can be considered at all. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.

Weight Loss Plateau - Why When You Reduce Calorie Intake, Weight Stops Falling

Over time, the body adapts to the reduced calorie intake.

The body begins to use energy more efficiently - it slows down the metabolism, so it burns less fat. That is why many achieve a plateau (stop) weight loss.

At this stage, the only option is to speed up the metabolism by:

• increased cardio, strength training,
• the use of "deceptive" food (i.e. periodically introduce high-calorie foods into the diet);
• periodic changes in the number of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie intake by day); Link
• changes in the proportions of macronutrients.

Important:

Only reducing the number of calories in the absence of physical activity will slow down the metabolism, and the moment you return to the "normal" diet, the weight will return. Try to pay more attention to exercises.

Learn to eat slowly - studies show that people who eat fast tend to be overweight.

zigzag diet

For more effective weight loss it is recommended to follow a diet according to the “zig-zag” principle, that is, it is necessary to alternate days according to the level of calorie intake - sometimes less than the norm, then more than the norm, leaving an average of the calculated number of calories. This prevents the body from adapting to reduced calorie intake and slowing down the metabolism.

To achieve the goal, it is important to clearly imagine it and consistently move towards its implementation. In order not to be distracted by secondary points, you should plan your actions, draw up a schedule and strictly follow the instructions. A weight loss and body shaping plan will make the task much easier.

Experts in the field of psychology, nutrition and sports select an individual nutrition and training plan for weight loss. Thus, it is possible to captivate a person and clearly show what exactly is effective, useful and what brings reliefs to an ideal state. One has only to ask the question: how to make a meal plan for weight loss.

So that the arrow of the scales does not enter into shock and disappointment, it is important to find the right motivation. To do this, you need to answer honestly and frankly, for which you need to get rid of extra pounds, what will change in life from this. In fact, excess weight creates psychological problems, and also negatively affects reproductive function and entails a whole chain of diseases. If the goal of being healthy does not stimulate, then the desire to be a little like a model from a glossy magazine periodically visits everyone.

After the motivation has materialized, it is necessary to develop an algorithm for further actions:

• Correctly assess their capabilities. For healthy weight loss it is enough to lose a kilogram - one and a half per week, provided that the diet remains healthy and balanced. Determining the timing, they plan to lose up to 5 kg within a month.
• They think over a meal plan, taking into account that it is also worth interrupting at work to consume food and avoid long breaks between meals. Meals should be at the same time up to 5 times a day. It is important to develop a rule and not skip eating.
• They paint, which will allow you to reasonably make a purchase of products without buying anything extra.
• Sport in weight management and body shaping is very important, so the weight loss schedule should include exercises to work out all muscle groups. The time and days of classes should also be thought out so that there is a systematic approach.

Features of drawing up a weight loss plan

In order to notice the first results and enter a new rhythm in compliance with the nutrition schedule and regularity in sports, it is recommended to think over a weight loss plan for a month. With a clear implementation of each step, positive changes will be a new incentive for further action. Some adjustments are made as necessary for efficiency.

Before starting a difficult path to the goal, it is necessary to choose an individual, most suitable plan proper weight loss. It is worth starting from your personal capabilities, feelings, habits and lifestyle. Choose one suitable from the existing programs:

1. Healthy.
2. Sports activities.
3. Strength exercises.
4. program.
5. Fat burning program.
6. An integrated approach to weight loss.

It should be noted that such instructions contribute to the development of discipline, the emergence of skills for organizing personal time, achieving goals and obtaining a stable result.

If there are no contraindications, additional procedures may improve results. It is necessary to determine the days for visiting a massage therapist and a sauna, or perform self-massage and home spa treatments on certain days of the week.

In the gym

Easier and more effective weight loss gym under control professional trainer. Thus, it is possible to correctly think over the algorithm of actions, taking into account some points:

1. It should be clearly defined how many times a week training will take place.
2. What is the duration of one session.
3. How intense will the workout be?
4. Which muscle groups will be most involved.
5. Menu based on consumption and consumption of calories.

At home

The approach to the body shaping program at home is no different from the requirements that are followed in the gym. The diet and the training complex are also scrupulously signed, an exact schedule is drawn up for a week or a month. Motivation should encourage the implementation of the plan without the control of the coach. Homework on oneself is more conscious, and trains, first of all, self-discipline and organization. Important! By using dietary supplements nutritional supplements, their nutritional value should be taken into account and included in the food diary.

They can be quite full-fledged and take place with the use of additional weights and without them. Women usually resort to a split system, and men work with sports equipment or its own weight.

At home you can do:

1. Exercises with dumbbells.
2. Barbell exercises.
3. Approaches with kettlebells.
4. Work without the use of inventory.

To create reliefs, all muscle groups are connected to classes, many have kettlebells, dumbbells, and a barbell in their home arsenal.

Also for muscle development upper limbs, chest and back, apply: vertical or horizontal machine; for leg correction - leg press machine; wall horizontal bar; bench, bars.

Strength training equipment is not required condition to achieve a positive result at home. You can get rid of fat with the help of: running, squats, jumping, planks, gluteal bridge, a set of exercises for the muscles of the press.

Diet plan for weight loss

A healthy diet should consist of 5 meals, while they can be voluminous, but easy to digest. The first meal, breakfast, should be the most nutritious. For example, it can be muesli with oatmeal, low-fat yogurt, fruit.

The snack consists of apples or a banana, it can also be raw vegetables. If kohlrabi or potatoes are included in the snack, you can add greens to vegetables. Also, as an option for a snack, green cottage cheese with tomatoes or non-fat yogurt with fruit is suitable. The choice of products depends on the conditions in which they will have to be absorbed.

For lunch, you can eat jacket potatoes and cottage cheese or soups, vegetable salads, rice. When choosing rice, preference is given to whole grains.

Dinner usually consists of protein and vegetables. To do this, they bake, boil fish or meat and consume it with fresh or stewed vegetables. If you do not want protein foods, you can boil rice and eat it with stewed vegetables.

When drawing up a nutrition plan for body shaping in gym, take into account the specificity of the diet and the balance of food products. They should be as helpful as possible. Primary requirements:

1. . At least 5 times a day, but not conducive to the accumulation of fat.
2. The number of calories consumed should correspond to the characteristics of the physique, the rhythm of life. Calories should be consumed as much as possible during the day.
3. Frequent consumption of food eliminates the feeling of hunger, respectively, there is no need to eat large portions and experience a feeling of oversaturation.
4. A mandatory rule is a fasting day once a week. In this case, the amount of water consumed should be at least 2 liters.
5. The diet should mainly consist of protein products.
6. The ban includes carbonated drinks, mayonnaise, sauces, fast food, fatty, salty, fried.
7. To improve your weight loss results, you should start keeping a food diary.
8. A strong feeling of hunger should not arise at all. If you want to eat something outside the schedule, you can, as an exception, make a light snack in the form of a few nuts or an apple, yogurt.

A healthy nutrition program to combat extra pounds, although it seems difficult, it is actually easily overcome. Proper motivation gives strength, and the first results - the desire not to stop there. When buying products, the choice is made in favor of fresh, bearing the maximum benefit to the body. Depending on the season, you can control the amount of fat and calories consumed.

- quite insidious and their use should be kept under control. When changing your usual diet and introducing new ingredients into food, it is worth discussing a change in diet with your doctor. Perhaps problems with the digestive system will require additional dietary adjustments.

When thinking about the optimal diet for weight loss, you should bypass express diets and consume foods rich in vitamins and minerals. Approved for use:

1. Kashi (but not for dinner).
2. Vegetables raw and cooked in various ways (except for canned food).
3. Meat and fish (not fatty).
4. Fruits, dried fruits, nuts, honey, oatmeal cookies.

Workout plan for weight loss

The developed program for burning fat helps to draw the contour of the body, getting rid of excess fat. The best solution for fighting kilograms is the gym.

In the absence of contraindications, you can get good results with aerobics, breathing exercises, morning jogging, strength training. The main focus, if you want to lose weight, is on cardio.

Before starting training, you need to delve into their principles:

1. When exercising with dumbbells, the load is considered correctly selected if the last few repetitions are difficult to perform.
2. When exercising at a high pace, it is enough to take thirty-second pauses between sets.
3. It takes 10 minutes to warm up the muscles, and at the end of the workout, the pace is reduced.

Weekly weight loss plan

When developing a weight loss plan for a week, you should adhere to the following pyramid in nutrition:

• 40% - vegetables, with the exception of potatoes and beets, and fruits without grapes and bananas.
• 20% - protein foods - chicken, beef, rabbit, eggs, cheese, dairy products.
• 20% - cereals, cereals, potatoes, beets, dried fruits, fruits (sweet).
• 10% - fats.
• The 10% remaining, if you want to lose weight in a week, are not considered at all, these are harmful sweets that the body sometimes asks for.

Adhering to the above scheme, they make up a diet for a week, taking into account energy costs. On training days, the calorie content of the diet can be slightly increased by adding complex carbohydrates, and on inactive days, reduced.

During the week, you can eat for breakfast: scrambled eggs, cereals, low-fat cottage cheese, yogurt, fruits.

• Snack: nuts, fruit, fermented milk product.
• Lunch: vegetables, stew, meat, fish, vegetable soup. On the way to your goal, it is important not to deviate and not be tempted by unhealthy snacks. Alternatively, you can take a loaf of bread with ham or a piece of boiled meat and lettuce to work.
• Dinner consists of fish or cottage cheese, fruits or vegetables (steam, stew, boil, bake).

If it is difficult to withstand the interval from dinner to sleep, it is useful, tasty, satisfying to drink a glass of kefir.

During the week, the set of exercises includes:

1. Warm-up.
2. Squats, lunges, swings, scissors.
3. Push-ups from the floor with different positions of the hands (wider, narrower).
4. Abdominal exercises (straight push-ups and twisting on the oblique muscles).
5. Stretching.

During the week complex include breathing exercises, cardio load and strength exercises.

Monthly weight loss plan

The system for reducing body volume must be designed intelligently, and it requires the implementation of certain rules.

Proper nutrition for weight loss for a month is as follows:

• The meat diet should include beef and chicken.
• Most of the grocery basket is vegetables.
• Soy and grains should be on the menu.
• Protein is an important component for body modeling - eggs can be consumed in the form of an omelette, boiled.
• Avoiding alcohol is highly recommended.

Training during this period is compiled taking into account age features, health status, loads performed at work.

Combining proper nutrition and exercise, in a month the result will be noticeable. Important! Each workout should last at least 40 minutes.

Calorie balance should be taken into account in nutrition. Consumption must exceed the amount consumed:

WEEKS	MORNING	DINNER	AFTER SNACK	EVENING	ADDITIONS
1	1 boiled egg; natural juice (200 ml); diet bread	vegetable soup; boiled meat (100 g); salad	Up to 2 oranges, grapefruit; green tea (no sugar)	Kefir (200 ml); low-fat cottage cheese (100-125 g)	Three eggs are allowed in 7 days. When choosing meat, preference is given to rabbit meat, chicken, beef
2	Kefir with papa pieces of non-fat cheese	Boiled meat (180 g.); fat-free cottage cheese; green tea (200 ml).	Vegetable salad; tea	Cottage cheese with the addition of berries; yogurt; soothing herbal tea	The goal is to activate digestive system. For coffee lovers allowed for breakfast - 1 cup (no sugar)
3	Porridge from buckwheat, wheat, barley groats; yogurt or kefir; vegetable stew	Vegetable soup; cereals with vegetable oil (1 tsp)	Fruits (sweet)	Vegetable ragout; herbal tea - soothing	Vegetable week is an important stage in losing weight. Porridges are cooked on water; coffee allowed (no sugar)

Ecology of life. Health and Beauty: If we don't want to regain the pounds we just lost, it's very important that after completing this 3-week weight loss plan, we continue to follow the recommendations outlined in it - and not return to bad habits.

If we don't want to regain the pounds we've just shed, it's very important that after completing this 3-week weight loss plan, we continue to follow the recommendations outlined in it - and not return to bad habits.

Do you know that in 3 weeks you can get rid of a few extra pounds? Not from everyone, of course, but weight loss will be noticeable. What does it depend on? You need to slightly change your eating and other habits. What you need to do during these three weeks, we will tell in this article.

Daily weight loss plan

Perhaps you are skeptical and do not believe that you can lose weight in 3 weeks. Then you are wrong. This goal is quite achievable, you just need to act methodically, day after day, adding to your diet (and eliminating from it) some foods and drinks, as well as acquiring good habits and giving up bad habits. Start - and in three weeks you will see the result!

First day

Write what you want to achieve in your notebook or on a piece of paper and put it (him) in a conspicuous place. Start with simple exercises such as walking.

Second day

Refuse drinks with "harmful" calories - from coffee with sugar, Coca-Cola, alcoholic beverages. Replace them with water, green tea and natural juices.

The third day

Go back to exercising or walking. You can increase the distance by a few hundred meters or add some exercise.

Fourth day

From the usual three meals a day (per day), go to six meals a day. At the same time, of course, at one meal you can eat much less than before. At the same time, the menu should always include fruits, vegetables, fiber and protein foods.

Fifth day

Make a list of healthy foods to buy and go to the market with it (and don't buy anything that isn't on the list). If you could not resist and bought some unhealthy products, it is better to get rid of them somehow (donate, sell or even throw them away).

Sixth day

Do the weighing and write down the weight in your notebook. Choose some kind of physical activity that you will do at least three times a week.

Seventh day

Plan your diet for the next week and, if necessary, go grocery shopping again to the market or natural food store.

eighth day

Continue to exercise according to your plan. You can consult with a fitness trainer or train on your own. So that classes do not get bored, it is good to change the exercises.

Ninth day

Include in your diet a fruit or vegetable that you have not eaten in a long time (or never). Try to eat raw or steamed fruits and vegetables.

tenth day

Eliminate foods containing trans fats from your diet and do not forget to exercise.

Eleventh day

Drink enough water (2 liters in winter and 3 liters in summer and on the days you exercise).

Twelfth day

Pay attention to the amount of fiber you consume per day. This amount should be at least thirty-five grams. If you have less fiber in your diet, add a handful of almonds to it (they are not only a source of fiber, but also help control appetite).

Thirteenth day

Using the appropriate tables, calculate the number of calories that you consumed in previous days. Specify the minimum and maximum number of them that is allowed for your age, weight and physique. Specify also how many kilograms you want to lose.

fourteenth day

Plan your diet for next week. Estimate how many products you need to buy (taking into account those that are at home). Eat more fruits and berries (for example, blueberries and raspberries).

Fifteenth day

Change the exercises you've been doing up to this day or make them more difficult. You can increase the weight of the dumbbells, walk a greater distance when walking. You can also add new series exercises.

sixteenth day

Learn new, more healthy ways cooking. For example, steamed or grilled. Try to eat more raw and lean foods.

seventeenth day

Eat less for dinner than on previous days, and look for a new (compared to what you used to be) source of protein. For example, if you used to eat chicken and tuna, switch to veal and salmon.

eighteenth day

Train a little more than last time. Increase the load, workout time, distance (when walking, running or swimming), add new exercisesand I.

nineteenth day

Check how you got closer to the goal set before starting the implementation of the three-week weight loss plan. You can weigh yourself or try to put on clothes that have been small for you lately.

Twentieth day

Start shopping for groceries for the next few days (probably now - when you have lost a few kilograms and felt a boost in energy and vitality - you will no longer want to return to your old eating habits).

twenty first day

Analyze the changes that have taken place in your life. Strengthen your determination to get rid of extra pounds. And keep up the good work. You have already acquired healthy habits!

What can you eat?

Those trying to lose weight with a diet often ask this question. In your menu during the implementation of the three-week weight loss plan, you can include the following ingredients:

For breakfast and lunch

• 1 cup skim milk (250 ml)
• 1 teaspoon honey or stevia sweetener (5 ml)
• 2 slices integral bread
• 1 slice low fat cheese
• 3 biscuits without salt and sugar
• oats
• Raisin
• Low fat cream cheese

For lunch and dinner

Let's start with a bowl of soup. The main course is a small piece of meat with boiled vegetables and a portion of salad. For dessert, we eat some fruit or berries.

• Lean white meat (chicken, fish, lean pork)
• Red lean meat
• Vegetables, raw or steamed
• leafy greens
• Integral rice, quinoa, barley, millet or bulgur
• Legumes (lentils, chickpeas, beans)
• Pasta (no additives)
• Seasonings (ground pepper, cloves, turmeric)
• Aromatic herbs (basil, rosemary, thyme)
• Vegetable soup (preferably homemade)
• Olive oil
• Apple vinegar
• Lemon juice
• Natural juices without sugar
• Raw fruits and berries for dessert (strawberries, apricots, oranges)
• Gelatin
• Fruit compote (apples, pears)
• Fat-free yogurt. published

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

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How fast can you lose weight and by how much? What rate of weight loss is normal? What to expect from the diet? These questions are of interest to losing weight in the first place. But people's ideas about the speed with which fat burns are not entirely realistic - especially against the background of diets in the style of "-10 per week." We are promised that this is real, if you suffer a little and starve. And for everything below this figure, we no longer agree.

This article is for those who are upset about losing "only" 500 grams per week; for those who think that he is doing something wrong, and his metabolism is too low to lose weight quickly.

Before talking about the rate of weight loss, it is important to learn the difference between weight loss and fat loss.

Body weight is not only fat, even in the fattest clinically obese person. These are organs, bones, muscles, water, glycogen and even intestinal contents. Weight loss does not specify what exactly is leaving.

Maybe muscles. Could be glycogen and the water it holds. Maybe swelling. Anyone who has experienced food poisoning knows how to lose 3-5 kg ​​quickly. But the weight returns as soon as the person returns to normal life. Thus, in All of the above fall under "weight loss." But when people think about losing weight, they want to get rid of fat.

When it comes to the figure, the main goal is to lose as much fat as possible and keep as much fat as possible. more muscle. The rest of the ballast - water, glycogen and food inside the digestive tract - things come and go.

So, by the end of the cycle, a woman suffers from edema, adding up to 3 kilograms. The amount of carbohydrates in the food depends on the amount of glycogen and the amount of water it retains.

Weight drops are especially noticeable when a person switches from carbohydrate-free to regular food. Or vice versa - removes carbohydrates and enjoys a big “plumb line” for the first week.

Weighing is just one way to control weight loss, and it doesn't show the whole picture. The ratio of fat to muscle in the body is called body composition. This is what determines how we look.

A lot of fat and little muscle is the usual fat person. Little fat and little muscle - this is a skinny-fat figure. A lot of fat and a lot of muscle - a massive stocky figure. Little fat and a lot of muscle - what everyone dreams of, beautiful athletic body. Therefore, it is important to follow not only the arrow on the scales, but also the ratio of fat and muscle. This will make it clear what you are missing.

You can find out the composition of the body in different ways - paid and free, accurate and approximate. Among them are bioimpedancemetry, measurement of skin folds with a caliper.

The best way to maintain muscle while losing weight is to eat enough protein, engage in strength training, and maintain (or even increase) working weights. If the working weights are gradually reduced, this may be a signal that the muscles are getting smaller. That's why it's important to keep a training diary - it allows you to see progress, weight gain or fall from week to week.

What rate of fat loss is normal?

The norm is the loss of 0.5-1.0% of body weight per week. This is a good indicator that guarantees that it is fat () that goes away. If your weight is 70 kg, then you should expect to lose 350-700 grams per week. More slender people lose less - on the lower border and even less. People with big overweight, obese lose more - up to 2 kg. It just looks pathetic compared to the "-10 per week" diet, but it's the reality.

Even if we go on a starvation carbohydrate-free diet - cucumber, kefir, celery - about the same amount of fat will still go away. All other plumb lines are water, glycogen, edema, and intestinal contents. As soon as the body gets rid of the "non-fat" ballast, weight loss slows down to the same 0.5-1 kg per week.

There are more accurate numbers of healthy loss fat per month(and not weight due to muscle and water):

• Obese people (from 30-35% body fat): 4-6% of body weight or 3.6-9 kg
• Typical weight (23-27% body fat): 2-3% of body weight or 2-2.8 kg.
• Slim people (17-22% body fat): 1-2% of body weight or 0.8-2 kg.
• Dry (12-16% fat): 0.5-1% of body weight or 0.4-0.8 kg.

Or weekly fat loss:

• Obesity: 0.9-1.4 kg
• Average weight: 0.5-0.7 kg
• Slim people: 0.2-0.5kg
• Dry people: 0.1-0.2kg

Another thing to remember is that fat loss is not a linear process. Sometimes the weight is worth it, sometimes it can go up, and one day it goes down steeply. Look at the general trend. Not it is worth waiting for the fat to melt before our eyes, like wax. It takes time. The more excess weight you have, the faster it goes away. The slimmer a person becomes, the slower he loses weight.