What is needed in order to
lose weight? Get in shape and stay in it after pregnancy and
childbirth?
Just the desire and the realization that no one will do this work for
you! And the understanding that being overweight is not only a disadvantage
appearance, but also one of the main factors that impair health.
Of course, you have to thoroughly work with yourself and spend
some time, but large material investments are not
would need.
I lost weight in a year from 72 kilograms to 55, and then another year before
50, quickly got in shape after giving birth and support her now,
as far as the rhythm of life of a working young mother allows.
Contents
Kilograms from nowhere …
�”I can not even imagine you complete!”. I have often heard this phrase
from friends and relatives until she graduated from university.
And I was given the maintenance of good form without much effort:
cakes, late dinners and the almost complete lack of physical
the loads did not leave any prints on the figure.
But the active student life was replaced by a sedentary office
work, quiet family life with plentiful dinners and hikes
on coffee shops and pastry. Clothing size grew familiar at the meeting
marveled at the changes, but I was generally happy about losing weight
I did not even think about it.
In addition, women in my family are traditionally “more” of the 50th
size, so I believed in heredity and that nature is not
fool you.
Insight
Almost simultaneously, several people appeared in my life,
refuting the opinion that an ordinary person after 50 is doomed to
overweight and health problems. Colleague, mother’s friend,
a famous coach in our city – they were all real and quite
ordinary women, whose figure, despite the years, was
better than me
And I’m worse? Is it really impossible for me? If not now, then
when? These were the main ones that tormented me on the eve of the 25th anniversary,
questions And also – where to start, and what to do if my last
sports activities was physical education at the 2nd course, which I
slinked the slightest opportunity?
�”You need to go on a diet!”. What else could come to mind
girlfriend, girlfriend and colleagues who are constantly experimenting with
dietary restrictions ?! I tried many options – and
low carb, from which I felt dizzy, and monodiets, in
including buckwheat and kefir, and Japanese, and group diet
blood. The result was short-lived, if at all.
In parallel, I read all the articles on nutrition, which
come across arm, watched the interview, analyzed the information and
brought the rules for themselves, which has become constantly
stick to.
- It is impossible to starve all the time (and I could never physically).
After hunger, the body still accumulates nutrients with great zeal
substances (the main of which is fat) in reserve.
- It is better to have a bite two times a little than to eat tight
one.
- The amount of food should not exceed two fists stacked together.
All above this norm will only harm.
- The main enemy of the figure is simple carbohydrates, namely sweets,
white bread, inexpensive pasta, potatoes. They need to be limited and
replace as much as possible with whole grains, fruits and desserts on
fructose.
- Be sure to eat enough protein. is he
needed to build muscle, the normal functioning of most
body systems, including immune, cardiovascular,
endocrine. Minimum for a woman 20-40 years old – 1 gram of protein per
kilogram of weight.
- A sharp reduction in fat will affect the condition of the skin and hair. Can
increase fatigue, morbidity. The menu must
stay vegetable oils, animal fats in the form of dairy
products of normal fat or fish.
- Every day I drink about 2 liters of pure water. is heа
improves skin condition, intestinal function and is vital for
blood formation.
- On my menu there are always 5 different
types of vegetables, herbs or fruits (potatoes are not included).
It is possible even in the winter in the province – orange, apple, pickled
cabbage, stewed carrots or pumpkin, a couple of green onion stalks –
already five!
- I do not like and can not eat at night. But if you have to, then
limited to either low-fat cottage cheese, or cheese, or egg and
vegetables, without garnish or bread.
This is not a diet and not temporary restrictions, but an image of nutrition.
forever and ever. You need to get used to it, but the reward is not only
inevitably decreasing weight, but also lightness in the body, and good
well-being.
Today: an extensive diet
My result of hard struggle for my figure!
Now my menu looks like this:
1. Early in the morning – a large glass of water.
2. Breakfast – milkless porridge with vegetable oil and fruit or
berries. If there are coming heavy loads or a long road, add
cheese or eggs.
3. Snack at work – fruit (apple or banana) or
whole grain breads, sometimes cookies.
4. Lunch – fish with vegetables or cottage cheese with greens.
5. Dinner – a protein dish, often with beans or nagut, with
salad or stewed vegetables. During the day I drink tea from one
candy or marshmallows, and on weekends I indulge myself with cakes or
ice cream. In case of famine, I keep a bag of nuts on hand
mix, only eat nuts need to very slowly, carefully
chewing.
I have not eaten meat for several years. Those who use it
It is easier to get the right amount of protein and diversify the diet.
Husband and child eat almost the same dishes as me, but with a different
portion sizes.
Tips from personal experience
Everyone wants to learn a fat burning tea recipe or a miracle diet,
allowing to throw 10 kg per month. The main secret is that their
not. Lose weight and gain a toned body without effort can be up to 20-25
years, and then have to sweat.
- One cannot restrict oneself too strictly. If you really want, then
you can eat one (but only one!) candy a day or one bun in
a week And it is worth making it not in a hurry, and enjoying each
a piece. It is better to lose weight slower and be happy than to bring
yourself to a nervous breakdown. But cheap cookies on a bad margarine and
low-quality sweets must leave your life forever.
- If you do not like any product – do not force yourself. I do not
I carry kefir, the benefit of which is praised by all nutritionists.
I get enough milk protein from cottage cheese and cheese,
and lactic acid bacteria – from sauerkraut.
- Constantly try something new! So you will not
feel the limitations or scarcity of the menu. Buy new greens,
overseas fruit and fish. Perhaps at first their taste will seem
strange, but with the same probability you might like it.
When I first tried arugula, I could not swallow it, but
now is my favorite kind of salad.
- Food should cease to be the sole or main source
pleasure. Let her give up this place for walks, meetings with
friends, exercise and little female joys,
like cosmetics or jewelry.
Proper nutrition will improve well-being, return
healthy complexion and lose the first kilos.
However, without a full physical exercise, the transformation will not be
complete Only sport will help to form not just slim, but also
toned, flexible body. Fortunately, today, deal with the best
coaches can be without leaving home.
