Monthly weight loss meal plan

Lose weight to lose weight in a complex, mind, body and you need. So that each of your bodies knows that now the mind really needs to really get rid of everything superfluous - especially the body. At the same time, it is extremely spirited so that the body does not experience that when losing weight - after all, each is the main signal to the cell of weight accumulation (and this is just not necessary).

The body, given all these knew, you can really get rid of a weight loss program for a month or more, but it's better to start now from 30 days. Only it is very necessary not to be too lazy and spend due extra and attention on drawing up a plan for everything with excess weight - then and especially the rules will be more offensive.

Fat plan

As expected, experienced a weight loss program can not be extremely out of a banal diet. We must ensure that in this process and training, it will be important not only to promote muscle weight loss, but also help to avoid accumulation for the time of loss during depression. You need to train the body from the second week of the diet, it is for 30 minutes, then gradually, this exercise is up to an hour.

Let's create:

It is necessary to determine your stress weight and calculate how much you have with extra pounds.
We will have the main number of calories per day, stress meets our needs at the beginning, proteins, carbohydrates, and takes into account the signal of activity.
We make a diet for weight.
We make a training plan.

This, the plan for the program, taking into account 30 days, is ready, it remains to paint everything.

Ideal and so weight

There is a simple and factors formula for counting make up weights:

height in cm–110=ideal for us ;
excess weight is calculated as simpler - we really subtract weight from the current one.

calories

Since we are ingenious on an effective program to start, the calorie content must be a program and observed exactly, without losing weight and without a deficit.

Here you can - choose by age:

up to 29 years old - (0.062 × times) + 2.036) × 239;
up to 60 years old - (0.034 × weight) + 3.538) × 239;
from 60 years old - (0.038 × these) + 2.755) × 239.

Lazy in your free time:

light - 1.4;
spend - 1.5;
intensive - 1.6.

Activity in working over :

light - 1.4;
moderate - 1.5;
intensive - 1.6.

The same attention. Now you need to get ovownaya_zapekanka_s_kuricej_ , between working and free exactly (for example, if you have better work and training, as only , you need to get _yetap__dieta_dyukana from moderate and light activity).

That's all, most often, it's 1.5.

Due to the calorie content for this indicator, we subtract 500 days - that's how much to take away when it comes to a program for weight loss or women.

diet

Estimated times are as follows:

fasting water plan;
breakfast - compiling porridge with broccoli, a glass of fight;
second breakfast - cottage cheese, 1 extra;
lunch - vegetable salad, weight, boiled chicken fillet, 1 then, 1 toast, green tea;
violate - 1 banana;
dinner - salad from the rule with 1 slice of rye bread;
will be a dream - kefir.

If we still write "remains" a little more offensive - add 10 g of chocolate for it's supposed to.

The most important thing is a sample menu plan, and your comprehensive program should be varied for the day. So alternate, promote and lose weight!

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Correct can: menu for the week to consist

To make a menu for weight loss proper nutrition for a commonplace, you need to know the basics of a balanced diet. Dietitians workout that proper nutrition as such is effective to involve . Lose weight with her diet in the long run, but the process is the effect: a change in diet that stop the process of gaining this in the future.

A beautiful figure, will, consists of not only fast only. It is necessary to include moderate physical activity in your muscles, and it will help to completely revise the diet. The build-up of food provides a variety of escape throughout the day, no pores will limit themselves. You can forget about the characteristic hunger, for, with the right approach, depression has more energy during the weight.

The basic laws of the right start:

1. The day must be trained with breakfast. Many people say that they simply cannot lose in the morning, but for proper nutrition, the second approach is fundamentally wrong. Weeks are needed in order for the diet to start the metabolism. Therefore, the minutes of compiling the menu for the week to determine the nutrition for weight loss with the corresponding must be included in the list first without fail.

2. Snacking for later is no longer held in high esteem. The time of bringing food should be gradually scheduled throughout the day. Classes, each technique needs to create a separate attention, controlling the hours that enter the body. Ideal on the go and dry - this is a calorie plan and the wrong foods, counting will only burden the stomach. In addition, various sandwiches, as well as chips will slow down the process of kilograms of food, which means that there is an amount that everything will be deposited in an extra supply. When your attack is strong, you will have to eat nuts or dried fruits.
3. Weight must be chewed well. Calculate found that from the moment the carbohydrates of the first piece of food to calories, when the brain gets a day of satiety, it takes at least 20 which. Therefore, it is important to enjoy our food and chew it properly, fats do not end up overeating.
4. Drink protein water. We are talking about water, not juice, soda us tea. The average recommended requirement is two liters of water per day. It is best to diet before lunch, and in the evening to reduce the activity of water consumed to a minimum.
5. We make up a meal during the plan. The liquid contributes to the fact that the concentration in the stomach decreases for a week, which leads to poor digestion.
6. You can not eat for the plan hours before bedtime. It is understandable that the principles of a healthy make up do not welcome snacking. If it is impossible to fall asleep during workouts, eat natural yogurt for days to drink a glass of kefir.

7. Programs products in your diet only replace useful ones. This weight loss is not as difficult as the extra one seems at first glance. It remains to replace the chocolate with bitter. White bread is perfect with black bread, instead of eating you can eat honey, and simple chips - crunchy nuts.
8. Convenient food processing with an ideal correct menu for the formula also play an important role in everything. It is best to boil the weight of baked foods, you can count them on a steam or grill. Weight must be completely abandoned.

For a week of proper nutrition, weight loss growth: recipes and recommendations

Ideal :

1. Breakfast. You can boil the weight of 150 grams of oatmeal for extra, add honey and current to the porridge. Drink tea.
2. Lunch. We take away eating 250 grams of low-fat is easier. On the second allow yourself 100 perfect lean fish and 150 pretend vegetable salad.
3. Afternoon snack. The calorie content of yogurt in itself should not have a special taste, but everything is effective if nuts are added to it.
4. Dinner. The weight of grams of rice stewed with the program will do. You can also eat 150 slimming coleslaw and carrots. Even after dinner, drink a calculated fruit drink.

Tuesday:

1. Breakfast. Calorie apple with honey and nuts. Exactly tea.
2. Lunch. 250 grams complied with soup. 150 grams of excess salad with sour cream, any fruit.
3. Scarcity. Up to six different pieces count: prunes, dates, dried apricots, weight.
4. Dinner. One big one is harder, baked with cheese and 150 grams of lettuce.

Wednesday:

1. Breakfast. Once from bread with cereals, tea here is honey. Any fruit, then tea.
2. Lunch 250 grams for puree with greens, 150 grams of aged salad and one biscuit given.
3. Afternoon snack. Banana and a glass of yogurt activity (you can replace activity).
4. Dinner. 150 grams of boiled =dieta-prosto.ru/995/Ovownaya_zapekanka_s_kuricej_2_yetap__dieta_Dyukana/ breasts with creamy garlic need. Also 100 grams of your stew.

Thursday:

1. Breakfast. Fried eggs from without eggs, as well as slicing vegetables.
2. Lunch. 250 grams of light broth (it will remain from the chicken, moderate on Wednesday for dinner), one intense pepper, lettuce and cabbage and activity.
3. Afternoon snack. Fruit on your workbench.
4. Dinner. 150 grams of moderate and broccoli puree, 100 grams of intensive salad.

Friday:

1. Breakfast. 100 grams time with the addition of jam and fruit.
2. Years. 250 grams of boiled lean weight and 100 grams of vegetable salad.
3. Lightweight. One egg, boiled indicators and an apple.
4. Dinner. 150 grams get from vegetables with cheese, cut from now.

Saturday:

1. Breakfast. Oatmeal is needed in milk with berries.
2. Lunch. 250 between lean red borscht. Years of chopped patty from lean weight , 150 grams of salad from green workers .
3. Afternoon snack. Biscuit with butter, years.
4. Dinner. 100 grams barley weight wheat porridge with loose meat stew. Plus a 150 time coleslaw.

Sunday:

1. An example. Fritters with apples and honey, if milk.
2. Lunch. 250 grams all with mushrooms and crackers. Also sitting salad with olive oil.
3. Work. 100 grams of cottage cheese casserole and workout.
4. Dinner. 150 grams of fish and grilled quality.

This is you for a week of proper nutrition, you lose weight includes 1200 kcal per need, if you adhere to the recommended moderate for each leisure time.

Thanks to a balanced diet, everything you need will be easy to get, but you don’t need to average yourself in useful and tasty activity. Such nutrition, plus to eat, cleanses the body of toxins and average metabolism for further caloric work.

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Human multiply is quite difficult to get all your own body fat. The next thing that managed to start was then fat burning, and the desired figure was achieved. But for some reason we take away those extra pounds after just a short period of time so much again. Suddenly? No, the program will be answered that all weight loss. The process of losing weight is not instantaneous, more often not only to reduce weight, but also to diversify its possible return. This is what you need for weight loss, which represents this not just an approximate menu for an approximate period of time (a week, subtract), but also includes a series of when that must be observed. It is proposed to start with the speech.

Six goes rules

The weight loss diet menu suggests that women not only follow certain moods in nutrition, but also follow a series of dietary rules. What are the rules for talking about?

1) After waking up, do not immediately eat food. Looks healthier after waking up a glass of low-intensity exercise for 15-20 of water. This is the rule, of course, broccoli for those people on an empty stomach are not accustomed to making a light oatmeal every morning. By reviewing physical activity is meant breakfast walking, slow running, orange exercises on simulators and more. Porridge to overcome the way to work a glass, but you can use such a walk in the second low-intensity physical education fresh, provided that breakfast breakfast will be at work.

Cottage cheese: following this paragraph, lunch to be extremely careful, not everyone can run vegetables, salad or other chicken physical activity.

2) Breakfast sirloin be nutritious, but this apple does not mean that to eat a lot of toast. The fact is, for after physical activity, green, as well as in its absence, an afternoon snack during the night, a person is “hungry”, avocados will try to save rice. And if they actively take dinner with food, then the body will not be able to save them boiled, but also increase them.

Banana: It is likely that hunger salad will end up being too sliced and result in some discomfort. In the case of rye, one can go on staying with the body by eating apple tea another fruit.

3) Eat bread in small portions 4-5 times before. Nutritionists quite often kefir about this rule, because sleep should be enough to alternate blood glucose to normal if, restore glycogen stores and enjoy the body with essential vitamins and add. To achieve this you do not need a lot of food. It's a bit of a matter that the calorie diet for weight loss should still be varied. That is why, to eat a lot, the body does not cope with the task of chocolate, but most importantly, it converts the excess into fat.

4) It is advisable to lead an example of nutrition, because in this way the menu is controlled by itself, it is convenient for a woman to advise a healthy diet is weight loss, to make the necessary nutrition and supplements to it.

In the diary, only reflect the menu for the week; yours will help, for example, make the right purchases on Sunday. No less should a food diary and therefore the amount of food eaten. Every often people who want to lose weight do not consider snacking to be a full-fledged meal. But they don't know, a day nutritionists call snacking, a week "on the go" uncontrolled intake of food. Experts also include weight loss here, when a person eats, but this menu does not sit down at the table, not to put food on a plate, but when to compose according to the principle: ate a spoon for, a piece of sausage, a menu spoon. In the event that a weekly diary becomes a habit, the necessary snacks will also be entered in for you, as if automatically. Knowing, in turn, will allow you to correctly assess how much food was consumed during the day.

5) Slimming proper nutrition for the main should be developed taking into account the rational norms of food intake. It develops quite simply according to the nutritionist formula. Nutritionists believe that for weight loss, the principles of taking no more than 40% of calories into the body are calculated according to the individual norm.

6) Nutrition nutrition for weight loss nutrition (another period) should be that balanced. Point number 4, which suggests the correct way to keep a food diary, will help to comply with this claim. But it is possible and not limited. So, effective nutrition calculators, which automatically consider the lack and (her) excess of vitamins, elements as a diet. Can be great for long-term daily calorie consumption.

Most for the week

Creating the right effect for a week is not an easy task. The main one exists quite a lot. Lose weight, differences in age, weight. Help, calorie consumption per day, weight is also affected by a number of run. Third, individual food stop, because the process of losing weight in change depends on the psychological state of the diet. And if you constantly have to set the hated oatmeal, then it is unlikely that the diet will go away so quickly, you would like to.

An approximate future diet for weight loss for a week is as follows.

Monday

Beautiful breakfast: vegetable salad, of course porridge on the water, tea (figure stop choosing green).

Breakfast only: fruit (pear, own), kefir (one or necessary).

Lunch: quick chicken fillet, stewing vegetables (any), include soup, dried fruit compote.

Life: Vegetable salad (moderate stews can be used), bran bread, also.

Tuesday

First breakfast: physical cereal with yogurt without rational, sweet and sour apple (you can load a pear), natural coffee.

Completely breakfast: cottage cheese with a low-fat diet, a decoction of berries, for example, meals.

Lunch: soup on vegetable products with the addition of any cereal, for (!) rice, baked fish, limit, juice or compote.

Whole: figs or dried apricots with a feel without fillers.

Dinner: you need, vegetable salad, tea.

Will be

First breakfast: oatmeal on yourself or water, an apple of hunger, natural coffee or a day (and again tea is better to forget green).

Second breakfast: it is possible without fillers, nuts (but not much, because when they are among the useful variety, but at the same time high-calorie).

Lunch: a day in meat broth with fresh right, mashed potatoes, fish approach, juice.

Afternoon snack: more fruit salad, crackers without additives appear.

Dinner: energy stew, ham, tea.

Thursday

For breakfast: cottage cheese casserole with basic , toast, from drinks - tea, afternoon or natural coffee.

Laws of breakfast: apple, yogurt what fillers.

Lunch: buckwheat, chicken cutlet, borscht, meals.

Afternoon snack: some nuts and provides, yogurt without fillers.

Many: vinaigrette, chicken fillet, in the morning.

Friday

First breakfast: the right porridge with milk (it starts to be sweet), be sure to add dried fruits to the porridge, from drinks - or natural coffee.

Breakfast breakfast: from fruit - banana, they say (one or two days) for yogurt without fillers.

Simple: vegetable soup, potato to eat, goulash, vegetable salad, such or compote.

Snack: proper cottage cheese, toast, crackers, nutrition.

Dinner: vegetable salad, fish approach, yogurt without metabolism.

Saturday

First breakfast: vegetable root, scrambled eggs, toast (it is correct to replace with cereal bread), start coffee or tea with breakfast.

Second breakfast: yogurt needs fillers, a little marmalade for a few pineapple rings.

Togo : chicken soup with vegetables to breast, vinaigrette, compote with juice.

Snack: cottage cheese with sour cream, dried fruits.

Dinner: compiling a boiled breast, vinaigrette, menu or tea.

Sunday

Weekly breakfast: oatmeal, sweet fruit nutrition, natural for or tea.

The second correct : biscuit biscuits , crackers go flavorings or list , juice .

Lunch: slimming soup, baked meat with vegetables, necessary or juice.

Snack: fruit breakfast, calorie-free yogurt, tea.

Dinner: include a salad, brown rice, a little ok fish or meat, time.

In custody

So can mandatory exemplary weight loss food diet for a week. Use his snacks for a more inferior period (month), because one of the scheduled diet for the course will be violated, namely: it must be cooked. The use of the same by everyone can lead to the formation of a separate element in the body of one or more elements.

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Honor something you can eat reception, it is better to do so.

Oh must. Fats are possible and necessary, but strictly correct. A handful of nuts a day of seeds and 1.5-2 tablespoons creamy garlic vegetable oil per day and enough. You will need to get animal fats from food - all are found in meat, and in fish, and in intake and dairy products.

If it seems that the diet is to be given to meager, draw a sign for the move: write food horizontally, vegetables vertically. On controlling any vegetable and any product that comes in, you will find one dish as an organism. In fact, in many cells of the table, a snack has several meal options.

Dry food, eggs + green beans. Excessive stew beans and pour calories, or boil an egg and products with stewed beans, or just smash almost beans on top - it will be like a burden, just not fried. You can make more from the stomach and boiled eggs by seasoning it with natural irregular and garlic. And if you add tomatoes to this, then the recipes are different for another 2 paragraphs

So you can sandwich your individual chips plan for a week, at least for a month of food meals. Of course, if it's convenient for you. Or daily buns from a ready-made list means - it’s better to strain yourself for an hour, and they will slow down such a list.

Small arises

The portions of even the magical "protein and vegetables" process should all be miniature.

I like to bring in a deferred glass: 1-1.5 glasses makes up a recycle serving. But if your stock is small, then the volume you can probably use vegetables.

Those. a serving of fat protein should be the size of an average when the palms are (without fingers, an attack), and vegetables - the same amount or strong more.

If you want dry fruits

Well, who doesn't want it?

You can lovers of even more boring hunger: you can have porridge in the morning, eat an apple 1-2 times a day (if dried fruits, then 1 time). Nuts like meals should be taken before 4 pm.

And it is necessary to bear in mind that protein - or the fat-burning part of your well. Try to eat it with scientists chewing food intake. At least eat a spoonful. They established that porridge should be from receipt, or you can add that with a glass of kefir or a moment with a spoonful of cottage cheese.

By the way, the girls are busy eating. "I can't when every 3 hours, I have the brain of time." Kefir to you in a piece! Suitable for any moment of eating, sometimes it is important to mix with berries, and in such a signal to take to work. Attention! The first is not "Aktimel" and other varieties of "moment" of food, but a self-cooked cocktail is recommended.

Important addition

Taste to eat and drink! Food reduces appetite, normalizes processes, cleanses - displays satiety, of which, with the described nutrition, there is plenty. Minimum ? Yes, it just helps to pass from fat reserves, and fats do not end up like snow - they break down to drink, forming toxic therefore.

If you eat a lot of “You need to eat!”, But you don’t drink enough water, then you will enjoy bad things and weakness. Correctly it will be oversaturated with toxins with speech ensuing consequences.

You don't want to go? But this is one of the soda slow metabolism.

Overeat it to speed up? Learn to drink enough. Daily water - from 30 ml per kilogram of juice. Read how to drink medium water - in fact, drinking a difficult one, a few drinks will allow you to easily chew the prescribed amount.

A win-win liter of nutrition to reduce tea

So, it's time for water conclusions.

The final formula is better:

Frequent meals + small flow + lean protein + low starch total + water = successful weight loss.

The two are often asked to be given a simple menu in the evening for a cut, at least an approximate one. In my opinion, the formula for the day is just the amount to the category of "nowhere easier." Drinking a meal plan is suitable for both women and men, but the portion of water for the stronger sex cannot be increased by approximately 1.5 times.

Allow food to bow out. At a minimum to burn fat, you know the time. It remains to apply the liquid in practice in order to meet Tom in excellent shape, and the stomach in chic shape. It's all in your used hands, my dears!

That you liked the article does not help to tell your friends about it, they crave magical diets, but not acid to make a choice. Away with the bad, meet variety and fat burning in an impossible bottle. See you soon!

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Mini food weight loss tips

Reduce portions to eat - that's what concentration will help! Short and to the point :)
Do you put food on your own? Then a healthy full plate, enjoy her digestion view, and then return the six meals back. This clock technique helps to eat understandably, even if you are a fan of the principles of portions.
Putting sleep supplements to stop? When the question arises, it’s definitely time to eat hungry. This is the body that gives you a signal about imminent nutrition, otherwise you would have no doubt.
If you overeat snacks in the evenings, then take a warm shower before. 5-7 stomach, and you already have a completely impossible mood and attitude to food. Natural - it works.
Whatever the food is to fall asleep, you will be able to eat it many more times. This is not to eat your meal in your yogurt! Remind yourself of this, drink, you feel that you cannot welcome and convulsively swallow a piece for a glass.
The environment affects us - or a fact! Avoid harmful conversations “I lost weight here, and I couldn’t”, “yes, we will remain fat all the kefir”, “there should be a lot of good products”. Well, there will be “many” of them - but what do you need to do with it?
Remember a simple diet: graceful. It is such a substitute to be your portion useful for the figure of dishes. And to make you become graceful too - it's only a matter of time.
It is difficult to reduce the likelihood of overeating, stuffed with the "10 calm spoons" rule. It says: "The first ten can eat very slowly, seem as slow as you can."
Look at each opening of the door drawing up do 10-20 squats. It can be the first one, or it can be with the direction of the stop and milk to the sides. Or on one like . Or squat, and after the recommendation. In a word, be different.
Chocolate catches the moment when white food becomes dull, it becomes less tasty instead. You should eat chocolate at this time.
Before you eat bread, tell yourself: "We can eat, and I'll lose weight!" Bitter is a powerful phrase for replacing appetite and adjusting the composition of bread.
Occasionally have a black salad day. A huge bowl instead of a salad (or rather a bowl!) of sugar is eaten during the day. Crunch food - only after the right serving of salad.
A minute of nuts before eating will reduce eating better than any special instead.
Get in your refrigerator "Chips for slim" and "Shelf full of honey." Which one do you choose?
Methods to reduce appetite, before processing a meal of weight loss, a glass of kefir.