You try to eat sensibly, but the weight is not going down. Do not be surprised, after all, you are stuck at the desk all day. Begin to move - briefly, but daily - and you'll get rid of excess body fat for sure. Physical activity will make the weight loss effective.
You spend at least 8 hours sitting and the only "sport" you do is run to the bus or walk to the parking lot or take a walk to the printer? In this case,weightgrows even when you are not overeating. Forslimmingto really work, diet is not enough, especially as the age grows! Muscle mass decreases every year by 1-2%, while adipose tissue increases.Physical activitywill make the former develop, and the latter will begin to disappear. In addition, a sedentary lifestyle has a disastrous effect on he alth - constipation, spine and joint ailments appear.
Principles of active weight loss
1. Make use of your muscles at every opportunity. The elevator is for mothers with prams, the elderly and the sick - you only use the stairs. It's not worth getting on the tram for one stop, especially when you can walk along a quiet street or along the park. At work, take a break from classes from time to time, stretch, take a walk, exercise at your desk. Pick up calls while standing. Every effort counts! A quarter of an hour of walking every day is 60 calories burned, if you eat half a slice of bread less (40 kcal), you will save 36,500 kcal during the year and you will lose about 5 kg.
2. Choose the right move for you. If you're not into sports, try dancing or Pilates. These exercises are good for everyone, regardless of age and condition. They combine yoga, ballet and strength training, they involve stretching, tightening and relaxing the muscles. Pilates also has a positive effect on the psyche. Or maybe you will like Nordic walking, gymnastics in a fitness club, swimming? It is important to practice the chosen discipline regularly, 2-3 times a week for 45 minutes. It will be easier when you persuade your friends to attend classes - the company strengthens your motivation. And if you buy a pass - it will be harder for you to quit.
3. Work out at home every morning or evening. Invest in a stepper, exercise bike or oars.
4. Since you are moving, your muscle tissue needs a lot of protein. Most of it in fish,meat, soybeans and other legumes, dairy products.
5. Use good fats (rapeseed oil, olive oil), eat walnuts, sea fish. They contain heart-pleasing omega-3 fatty acids.
6. Make sure you supply your body with fiber every day - it improves digestion, helps to get rid of toxins, and prevents constipation. You will find it in wholemeal bread, cereals, vegetables and fruit.
Preparations with L-carnitine will help to burn fat. They are effective as long as you exercise regularly.
Don't try to weigh yourself!Fat loss and muscle gain will not result in immediate weight loss. After a few weeks, you will measure your success with … a tape measure - the exercises will slim the waist, the circumference of the thighs and hips. Losing weight will come with time.
Menu for you (1200 kcal)
breakfast250 kcal: corn flakes (40 g) with milk (200 ml) and a tablespoon of bran
2nd breakfast150 kcal - 2 crispbread sandwiches with sausage (20 g), red pepper, vegetable juice (200 ml)
dinner350 kcal - boiled potato, breast meat chicken (70 g), carrot with peas, chicory salad
afternoon tea150 kcal - a cocktail of natural yoghurt (200 ml) and frozen strawberries (50 g)
supper300 kcal - salad: half a head of lettuce, tomato (50 g), egg, canned corn (60 g), sprouts (8 g) with a teaspoon of olive oil, a slice of wholemeal bread (40 g).