Categories
Healthcare

How to lose weight 10 kg? 10 steps that make you lose weight once and for all!

Step 1 

Keep a log of diet and physical activity 

Before you start to lose weight, look for the mistakes you are making. Keep a diary of diet and physical activity for a week. Record every meal, snack and drink. Also note what you ate and how hungry you were. Include workouts, longer walks or cleaning.

After a week, analyze the notes and check what your diet and physical activity really are. 

__

Here you can find supplements supporting your weight loss – CLICK 

__

Step 2 

Calculate your BMI and perform body composition analysis 

It’s time to set a weight loss goal and the time you will achieve it. The simplest method to determine the target body weight is to calculate how much you should weigh, so that your BMI (weight / height ratio) is within 20-22. Use the BMI calculator! 

A more accurate method of determining the goal of a slimming diet is to perform a body composition analysis. Thanks to this you will know exactly how much you should lose weight in your adipose tissue so that your parameters are optimal. The analysis of the composition of the body is best done in the office of an experienced dietitian. 

 

Step 3 

Check the caloric demand 

Using special formulas, calculate how much your daily caloric demand is. Remove 500 kcal from the value obtained. Just enough calories you should eat, to start slowly lose weight. Such a caloric deficit prevents the metabolic rate from slowing down. 

 

Step 4 

Plan a slimming diet 

Reject rigorous solutions! Bet on regular meals and a varied diet. If you do not know how to start planning a slimming diet, take advantage of the 1500 kcal diet plan. 

Step 5 

Develop a training plan 

The training plan should match your fitness. If you have not moved at all for a long time, you can start with a few-gears. Gradually increase the intensity and duration of your training. With time, it is also worth joining strength training, which speeds up the metabolism. 

 

Step 6 

Follow the progress 

Regularly control body weight, save results. If you have this option, do your body composition at least once a month to see if you are losing adipose tissue. 

 

Step 7 

Give yourself time! 

Man is not a calculator, and slimming is not the same for everyone! A healthy weight loss rate is 0.5 to 1 kg per week. Remember, however, there will be periods in which you will lose 2 kg in a week, but there will also be times when the weight loss will stop completely. 

 

Step 8 

Consult a dietitian 

If you can not see the results for 2-3 weeks, get help from a specialist. The nutritionist will help you find the reason for the failure. It may also be necessary to perform additional laboratory tests. 

 

Step 9 

Do not forget to leave the diet! 

Getting out of the diet is just as important a stage as slimming. No exit from the diet most often results in a rapid yo-yo effect, because the body slows down the metabolic rate. Once you reach your goal, gradually increase the calorie content of the diet until body weight stops falling. Do this by adding 100 kcal per week to your diet. 

 

Step 10 

Maintain healthy habits 

There is no effect without consequences! You lost 10 kg? Congratulations! Achieving the goal, however, does not absolve you from the care of a varied diet and regular training. Thanks to this you will avoid the yo-yo effect! 

__

You can read also: Habits that make losing weight harder

Categories
Healthcare

The 5 biggest mistakes you make while cooking diet meals.

You do not have to be Gordon Ramsay, you do not need to be every day, she stood by the kitchen for hours. Check, however, that you are not committing these five surprising errors that may affect the calorific value of the diet and the nutritional value of diet meals. 

__

Here you can find supplements supporting your diet – CLICK 

__

1. Oil is poured on the eye 

It’s sin number 1! A spoon of rapeseed oil or olive oil is about 90 kcal! If there are 2 spoons in the recipe, it’s supposed to be like that! Pouring on your eye, you can add up to twice as much fat, and that’s an extra few hundred calories! A very good solution is to use an oil / oil spray that provides a minimal and precise application on the surface of the pan. 

2. During the cooking you try (still!) 

When you cook, especially if you have never used this recipe before, you must try your dish. But be careful not to do it every now and then. Record holders can do this even several times in one cooking. 10 tablespoons of soup is one third of the portion you had planned for dinner! 

3. You are falling into monotony 

Simplicity is needed to maintain healthy eating habits. Nobody has time to cook new, diet dishes every day! It’s normal that after a few weeks you have a few favorite, instant recipes. But be careful not to fall into monotony. Monotony is not just a smaller variation in nutrients. It is also boredom that can contribute to irritation and stopping the slimming diet. 

Make small changes! In the salad, change 2 kinds of vegetables, and instead of sunflower seeds add pumpkin seeds or any kind of nuts. Instead of salmon, buy another fish instead of coconut milk, use almond, etc. 

4. You buy chopped vegetables 

This is a convenient solution, but unfortunately very unfavorable for nutrients. After all, you just eat vegetables to enrich the diet with vitamins, minerals and antioxidants. Unfortunately, many of them are sensitive to light and oxygen (eg vitamin A, vitamin C, beta-carotene, lycopene, iron, copper). When buying cut, packaged and stored in the supermarket, you deprive yourself of what is the most valuable in them! 

A better solution is to buy a good multifunctional mixer. Such equipment will cut vegetables for you in a few seconds! 

5. You cook too much 

Would you like to try a recipe for pasta with asparagus and chicken, but the recipe includes 4 servings? Before you cook, think about how many servings you will need and reduce the amount of ingredients accordingly. 

Cooking too much means that you eat a large portion, because you put more than you planned. What you do not milk often lands in the trash can. It’s a pity your figure and money! 

__

You can read also: Should we eat during training?

Categories
Healthcare

How to lose 3 kg in a week?

When measuring clothes, do you say that you are missing a perfect figure for a perfect figure? You do not have to give up wearing your favorite outfits. All you have to do is apply our weekly diet and combine it with several exercises for a flat stomach. Thanks to these simple activities you will lose up to 3 kg during the week, reduce waist circumference and firm your figure. Do not hesitate to do it! And if you like it, this spread can serve as a signpost, how to lose 10 kg in a month! 

__

Here you can find supplements supporting your diet – CLICK 

__

How to quickly lose weight in a week? Here are the rules of the diet! 

The rules are very simple, thanks to them you can easily arrange a menu. Choose the least processed products – chicken breast, skinny white cheese, eggs, natural yogurt, skim milk, vegetables – you can eat them at will. 

1. Use the minimum fat – grease the pan with a brush instead of pouring oil on it, add a tablespoon of salads to the salads. 

2. Eat bran – add a spoonful of yogurt, soups, salads. 

3. Limit carbohydrates – bread, pasta, rice; a day you can eat up to 2 slices of wholemeal bread or 2 tablespoons of buckwheat. 

4. Forget about the existence of sugar and sweets. These products are \ empty calories, they do not bring anything valuable to the diet. 

5. Give up coffee (you can drink a cup a day) and alcohol. Drink plenty of water and green tea (2 liters of calorie-free liquids per day). 

6. Try to salt as little as possible, use herbs for seasoning dishes. 

A menu that will allow you to lose 3 kg in a week 

 

Day 1 

Oatmeal breakfast with 3 spoons of bran and a glass of skim milk; cup of coffee without sugar 

II breakfast 2 hard-boiled eggs and a small kefir 

Lunch a large roasted chicken breast with your favorite herbs; small natural yogurt sauce with chopped clove of garlic and pepper; green tea 

Snack of cottage cheese; green tea 

Dinner 2 slices of turkey ham and 2 slices of smoked salmon or half a small smoked mackerel 

 

Day 2 

Breakfast of scrambled eggs with two eggs with onions, fried on a teaspoon of butter; coffee without sugar 

2nd breakfast – a large natural yoghurt with half of the pickled cucumber and chopped dill; green tea 

Lunch of cream soup with broccoli on a broth cube with reduced amount of sodium, with a spoon of yogurt; Veal schnitzel fried on a teaspoon of oil; green tea 

A snack of muesli from a spoonful of oatmeal, two tablespoons of wheat bran, a handful of raspberries or strawberries and a small natural yoghurt; green tea 

Skinny white cheese dinner cut into slices, layered with slices of tomato, sprinkled with chopped basil; green tea 

 

Day 3 

Breakfast porridge with bran (see day 1); coffee without sugar 

2nd breakfast salad with 2 handfuls of rocket, boiled beetroot, half of yellow peppers, crumbled slices of feta cheese and a handful of chopped walnuts; a teaspoon of olive oil, a few drops of balsamic vinegar, dried rosemary; green tea 

Frozen lunch mix of vegetables (eg carrots, cauliflower, broccoli) cooked al dente; small natural yoghurt sauce, chopped clove of garlic, half a teaspoon of Provencal herbs; green tea 

Cucumber snack and a bunch of radishes; green tea 

Dinner of two handfuls of cooked string bean with fried onions; green tea 

 

Day 4 

Breakfast banana smoothie blend half a liter of buttermilk, a large banana and a spoon of linseed with a teaspoon of natki, add sweetener to taste 

II breakfast of iced coffee, dissolve a teaspoon of instant coffee in a little water, blend with 300 ml of drinking yogurt, a drop of vanilla flavor and sweetener 

Lunch fruit smoothie 2 tablespoons bran pour boiling water and leave for 5 minutes, add a handful of strawberries and raspberries, a large natural yogurt, half a glass of milk and sweetener to taste, blend 

Kefir snack 

Supper half a banana cocktail without linseed 

 

Day 5 

Breakfast fried in butter omelette with 2 eggs, mixed with 2 tablespoons of milk, red pepper; coffee without sugar 

2nd breakfast of cottage cheese with cucumber and herbs; green tea 

Baked or grilled salmon dinner (30 dag) with boiled green beans; green tea 

Baked apple snack with a spoon of honey and cinnamon; green tea 

Dinner tomato cream soup 2 large tomatoes sparz, peel and cut into cubes. Fry on a teaspoon of butter, pour a glass of broth (from cubes), add a spoonful of bran and cook for 5 minutes. Mix and sprinkle with chopped parsley; green tea 

 

Day 6 

Breakfast two sandwiches with wholemeal bread with half a teaspoon of butter, thin ham and tomato; coffee without sugar 

2nd breakfast of cottage cheese with chives; green tea 

Lunch of vegetable soup on chicken wings, half a fried chicken (eat one portion, eg leg, leave the rest for the next day), boiled broccoli; green tea 

A fruit salad snack after a handful of strawberries and raspberries, diced kiwi, half a cup of natural yoghurt with sweetener; green tea 

Dinner of veal sausage with reduced fat content, tomato salad, pickled cucumber, yellow pepper with a teaspoon of oil; green tea 

 

Day 7 

Breakfast 2 soft-boiled eggs, a slice of wholemeal bread; coffee without sugar 

2nd breakfast salad with tomatoes and mozzarella cheese with fresh herbs, e.g. oregano or basil; green tea 

A chicken salad with two handfuls of rocket salad, a handful of leafy lettuce leaves, cucumber, red bell pepper, half avocado, diced chicken, a teaspoon of oil, mustard and lemon juice; green tea 

A snack of a thick slice of watermelon; green tea 

Dinner of a slice of wholemeal bread (thinly spread with butter) with a thick slice of lean curd, a glass of buttermilk; green tea (before going to bed) 

__

You can read also: How to measure body fat levels?

Categories
Healthcare

How to choose the best diet for slimming?

How to find yourself in the jungle of new diets? If you do not want to fall into the trap of weight loss and weight change, check whether the diet has the features of a good slimming diet. What to look for? 

__

Here you can find supplements supporting your diet – CLICK 

__

Fast effect in a short time? 

Obesity is a complex problem and there is no one solution. Therefore, pay special attention to slimming diets that promise to find one, specific, instant way to lose weight. Why was not he talked about earlier? He was not known or everyone hid him! Although it sounds convincing, this is just a psychological manipulation! 

Author of the diet 

Who is the author of the diet? A doctor, dietitian or maybe a trainer who has his innovative method? Trust only educated people with experience who refer to scientific sources and do not stand in opposition to the whole dietary world. 

Your effort is needed! 

All over the world, the most important organizations related to dietetics (in Poland, the Institute of Food and Nutrition) are in agreement as to the basic nutritional recommendations. They are created on the basis of thousands of studies subjected to statistical analysis, and not only based on the experience of a single person. You know these recommendations very well, eat fish, limit salt, remember about vegetables and fruits, care for hydration. Only to achieve them you need your effort and commitment! You will not notice the effects without it! 

Features of a good slimming diet 

1. Does not exclude a large group of products! 

In the long run, you can not stand on a diet that excludes, for example, all cereal products. 

 

2. Easy to use and tasty 

If you spend 3 hours in the kitchen every day and the dishes will reject you, you will end your diet after a few days! 

 

3. Provides a visible short-term effect! 

You need motivation, that’s why you want to see the effect of your actions. 

 

4. Prevents the yo-yo effect 

A good slimming program provides a way out of the diet and stabilizes eating habits so that there is no yo-yo effect. 

 

5. Has a positive effect on health 

You feel that you have more energy! The results of your blood tests also improve! 

 

6. It is not expensive! 

You can not spend a fortune on grocery shopping! The diet should be based on commonly available products! 

The best slimming diets in recent years 

Based on these tips, we have chosen the best weight-loss diets for you in recent years. Choose the one that best suits your needs. We found ourselves in our top 

Mediterranean diet 

DASH diet 

Volumetric (volumetric) diet 

__

You can read also: Slimming additions to the diet

Categories
Healthcare

6 bread substitutes that you can use for sandwiches!

There is nothing wrong with good-quality bread! Choose bread with the simplest composition of wholemeal flour, water, sourdough, salt and grains. A slice of wholemeal rye bread weighs 35 g, provides 75 kcal and is a good source of beneficial complex carbohydrates, dietary fiber and vitamin B. 

__

Here you can find supplements supporting your diet – CLICK

__

Poles, however, have a great weakness for sandwiches because they are quick to prepare. I’ll show you that you can eat alternative sandwiches without bread. Try these bread replacements to increase the variety in your diet. Our suggestions allow you to prepare your meal as quickly as possible. 

1. Slices of baked sweet potato 

Sweet potato is a slightly sweet vegetable that has a lot of anti-aging beta-carotene. Sweet potatoes are usually quite large and sliced ​​can be substituted in bread. It’s enough to bake the day you peeled vegetables with a small addition of olive oil, salt, pepper and herbs. 

2. Portobello mushrooms 

Large portobello mushrooms are a fantastic replacement for burger buns. One piece has only 31 kcal and is a source of selenium, copper and dietary fiber. If you want to use it instead of bread, all you need is a mushroom with a small addition of rapeseed oil on the grill pan or electric grill. 

3. Rice paper 

The sheet of rice paper has only 9 g and only 6 g of carbohydrates (a slice of bread has about 15-16 g). This product is only slightly moistened with water and is ready for use. You can prepare a low-calorie version of the wraps with vegetables, avocado and eggs. 

4. Raw pepper

Paprika boats are great for bread. This is a very good offer for people who prefer protein-fat breakfasts. Just cut the washed pepper and clean it from the seed nests and then stuff the boat. Prepare the stuffing of cottage cheese with the addition of chopped coriander, sesame and soy sauce. Mix the cheese with toppings and put it into the pepper. 

5. Dry waffles 

Waffles are associated with a caloric dessert with whipped cream and jam? However, this dish can be prepared in many other ways. Dry waffles are an interesting solution instead of bread. Just a waffle maker, flour (eg from chickpeas, buckwheat), eggs, milk or vegetable drink and favorite herbs. Pour the dough prepared in this way to the waffle iron. You can put any additives on the waffle that you usually put on a sandwich. 

6. Leaves of lettuce 

Large lettuce leaves are a low calorie substitute for tortilla bread. One leaf has only 4 kcal and is suitable for wrap wraps. Lettuce does not provide much satiety, therefore always use a portion of protein for sandwiches such as hummus, egg, chicken breast or tofu. Fill the protein with vegetables and any stones or nuts. 

__

You can read also: Easy banana bread

Categories
Healthcare

How to lose 3 kg in a week?

When measuring clothes, do you say that you are missing a perfect figure for a perfect figure? You do not have to give up wearing your favorite outfits. All you have to do is apply our weekly diet and combine it with several exercises for a flat stomach. Thanks to these simple activities you will lose up to 3 kg during the week, reduce waist circumference and firm your figure. Do not hesitate to do it! And if you like it, this spread can serve as a signpost, how to lose 10 kg in a month! 

__

Here you can find supplements supporting your diet – CLICK

__

How to quickly lose weight in a week? Here are the rules of the diet! 

The rules are very simple, thanks to them you can easily arrange a menu. Choose the least processed products – chicken breast, skinny white cheese, eggs, natural yogurt, skim milk, vegetables – you can eat them at will. 

1. Use the minimum fat – grease the pan with a brush instead of pouring oil on it, add a tablespoon of salads to the salads. 

2. Eat bran – add a spoonful of yogurt, soups, salads. 

3. Limit carbohydrates – bread, pasta, rice; a day you can eat up to 2 slices of wholemeal bread or 2 tablespoons of buckwheat. 

4. Forget about the existence of sugar and sweets. These products are \ empty calories, they do not bring anything valuable to the diet. 

5. Give up coffee (you can drink a cup a day) and alcohol. Drink plenty of water and green tea (2 liters of calorie-free liquids per day). 

6. Try to salt as little as possible, use herbs for seasoning dishes. 

A menu that will allow you to lose 3 kg in a week 

Day 1 

Oatmeal breakfast with 3 spoons of bran and a glass of skim milk; cup of coffee without sugar 

II breakfast 2 hard-boiled eggs and a small kefir 

Lunch a large roasted chicken breast with your favorite herbs; small natural yogurt sauce with chopped clove of garlic and pepper; green tea 

Snack of cottage cheese; green tea 

Dinner 2 slices of turkey ham and 2 slices of smoked salmon or half a small smoked mackerel 

 

Day 2 

Breakfast of scrambled eggs with two eggs with onions, fried on a teaspoon of butter; coffee without sugar 

2nd breakfast – a large natural yoghurt with half of the pickled cucumber and chopped dill; green tea 

Lunch of cream soup with broccoli on a broth cube with reduced amount of sodium, with a spoon of yogurt; Veal schnitzel fried on a teaspoon of oil; green tea 

A snack of muesli from a spoonful of oatmeal, two tablespoons of wheat bran, a handful of raspberries or strawberries and a small natural yoghurt; green tea 

Skinny white cheese dinner cut into slices, layered with slices of tomato, sprinkled with chopped basil; green tea 

 

Day 3 

Breakfast porridge with bran (see day 1); coffee without sugar 

2nd breakfast salad with 2 handfuls of rocket, boiled beetroot, half of yellow peppers, crumbled slices of feta cheese and a handful of chopped walnuts; a teaspoon of olive oil, a few drops of balsamic vinegar, dried rosemary; green tea 

Frozen lunch mix of vegetables (eg carrots, cauliflower, broccoli) cooked al dente; small natural yoghurt sauce, chopped clove of garlic, half a teaspoon of Provencal herbs; green tea 

Cucumber snack and a bunch of radishes; green tea 

Dinner of two handfuls of cooked string bean with fried onions; green tea 

 

Day 4 

Breakfast banana smoothie blend half a liter of buttermilk, a large banana and a spoon of linseed with a teaspoon of natki, add sweetener to taste 

II breakfast of iced coffee, dissolve a teaspoon of instant coffee in a little water, blend with 300 ml of drinking yogurt, a drop of vanilla flavor and sweetener 

Lunch fruit smoothie 2 tablespoons bran pour boiling water and leave for 5 minutes, add a handful of strawberries and raspberries, a large natural yogurt, half a glass of milk and sweetener to taste, blend 

Kefir snack 

Supper half a banana cocktail without linseed 

Day 5 

Breakfast fried in butter omelette with 2 eggs, mixed with 2 tablespoons of milk, red pepper; coffee without sugar 

2nd breakfast of cottage cheese with cucumber and herbs; green tea 

Baked or grilled salmon dinner (30 dag) with boiled green beans; green tea 

Baked apple snack with a spoon of honey and cinnamon; green tea 

Dinner tomato cream soup 2 large tomatoes sparz, peel and cut into cubes. Fry on a teaspoon of butter, pour a glass of broth (from cubes), add a spoonful of bran and cook for 5 minutes. Mix and sprinkle with chopped parsley; green tea 

 

Day 6 

Breakfast two sandwiches with wholemeal bread with half a teaspoon of butter, thin ham and tomato; coffee without sugar 

2nd breakfast of cottage cheese with chives; green tea 

Lunch of vegetable soup on chicken wings, half a fried chicken (eat one portion, eg leg, leave the rest for the next day), boiled broccoli; green tea 

A fruit salad snack after a handful of strawberries and raspberries, diced kiwi, half a cup of natural yoghurt with sweetener; green tea 

Dinner of veal sausage with reduced fat content, tomato salad, pickled cucumber, yellow pepper with a teaspoon of oil; green tea 

 

Day 7 

Breakfast 2 soft-boiled eggs, a slice of wholemeal bread; coffee without sugar 

2nd breakfast salad with tomatoes and mozzarella cheese with fresh herbs, e.g. oregano or basil; green tea 

A chicken salad with two handfuls of rocket salad, a handful of leafy lettuce leaves, cucumber, red bell pepper, half avocado, diced chicken, a teaspoon of oil, mustard and lemon juice; green tea 

A snack of a thick slice of watermelon; green tea 

Dinner of a slice of wholemeal bread (thinly spread with butter) with a thick slice of lean curd, a glass of buttermilk; green tea (before going to bed) 

__

You can read also: How to organise meals for work and school