If you want to really lose weight quickly and effectively, you need a comprehensive weight loss program. We offer your option: a safe diet based on proper, fractional nutrition and easy exercise 2-3 times a week. In this case, you will lose 1-2 kg per week, i.ะต. 5-10 kg per month.
Weight Loss Program
Any effective weight loss program inevitably begins with a diet, because it is excessive and malnutrition is the main enemy of harmony. An approximate diet, which can and should be diversified, will be as follows:
- Breakfast: omelette from 2 eggs or fried eggs, or boiled 2 eggs, or a portion of any porridge + tea without sugar.
- The second breakfast: any fruit.
- Lunch: a serving of any soup and a slice of bread, you can add a light vegetable salad.
- Snack: half a pack of low-fat cottage cheese or a glass of yogurt, or yogurt without filler, or a piece of cheese 20g.
- Supper: lean meat, fish or poultry with any vegetable garnish (fresh and cooked vegetables will do).
- One hour before a dream: a glass of skimmed yogurt (you can add a spoonful of bran).
From the diet is completely excluded fatty, fried dishes, all pastry from pasta to baking, and all the sweets except fruits and desserts of them (they can only be for lunch).
Fitness program for weight loss
Depending on your schedule, workload and other things you can
- running on the spot, either on the stadium, or up the stairs;
- torsion hoop or jumping rope;
- classes for any fitness video courses at home;
- dancing, aerobics, a step in the group;
- gym and so on.
It is best to combine power and aerobic loads. For example, run once a week, and the other two trainings to devote to power training. It is believed that this is the best approach for losing weight.