We have the penultimate day of our 30 days slimming series with LucentPerfection.com and we believe that even in such a short time as a month, you managed to lose some kilo and improve your fitness. Once you reach your dream destination, the hardest part is the weight maintenance.
A lot of people aim to lose weight, a few can withstand and really lose weight, but then something is often inconceivable. As if we feel we have the job behind us, the goal is achieved, and so we can end with all that food and movement. But that does not work, so most people over time and sometimes even more than they had before the diet.
There is no guide to keeping your dream weight. We are different, we have different needs, different goals, different motivations, what is paid to one, it does not apply to the other, both in the catering area and in other areas of our lives. Yet there are recommendations on how best to avoid yoyo effect.
The first is weight fixation, which is often forgotten. After a month of healthy and dietetic meals you are now going through, you have learned a lot of new things. Now it is important that these things become a normal part of the new lifestyle.
It’s not easy and no one wants you to do it in 30 days. It can be weeks, months, for some years, before this kind of healthy way of life is automated. But it does not matter how long it will last. It’s about how long you can do it until you suddenly find that this style is you that it is your part.
The second recommendation is self-reflection. When you start to feel like you’re going back to the “old dorms,” take our thirty-day challenge again and read it again. Remind yourself why you are doing it, how you felt at first, what was your determination and enthusiasm and where you did. Go back to writing food and movement, it really works.
Our diet, exercise and, advice can be used all the time. But we believe that you will not need them any longer.
Dining menu on the 29th day
The sample menu that we bring you daily is only indicative. Everyone has different needs and therefore can not satisfy everyone, but he can help you.
This is designed for a 70-kilogram woman who has a sedentary job and a five-meal diet a day. Men should be about a third more in all portions.
In the recommended meal menu, you will find five different meals each day so you can combine them according to your taste, but also your possibilities and time. If you do not mind eating the same food several times in a row, you can customize the menu.
The energy value will always be around 6,000 kJ (remember that the oil value is also calculated in the pellet). The nutritional composition is rich in fats (40-50 g/day) and protein (90-105 g/day). Dining menu has a reduced carbohydrate content (100-130 g/day).
Download the shopping list for the last 9 days Remember that the last meal should be 2.5 to 3 hours before bedtime. If you do not sleep until later, do not be afraid to eat in the evening. This last meal should be made up of vegetables and less protein – such as a vegetable salad with a piece of cheese. Fruit and vegetables can be varied in the menu according to the seasonal menu.
Today a nutrition specialist has included sour cabbage, which in the winter is a food-rich vitamin. Its consumption contributes to the recovery of beneficial bacteria. Thanks to the probiotics, it supports the immune system and also acts anti-inflammatory.
Recommended meal for today
|Breakfast – cheese omelet
Prepare egg omelet (2 eggs), sprinkle with cheese (handful) and serve with chopped pepper (1 pc).
Snack – mandarin curd
Tangerine (2 pieces) peel, cut into smaller pieces and mix with cottage cheese (1 cup).
Lunch – baked potatoes
Fold the potatoes (150 g), cut them and put them in a frying bowl. Add the chopped Šmakouna (1 piece, eg Oyster mushroom), broccoli (1/4 head) and sour cream (1 tablespoon). We’ll bake everything.
Snack – cottage cheese spread
Garnish the cucumber (1 pc), cut the onions into the cubes, add a spoon of sour cabbage and mix into cottage cheese (30 g). Serve with a rye knapweed.
Dinner – fish on cumin
Put the pikeperch (1 filet) with cumin and bake in the oven. Serve with lettuce, eg. grated carrot and grated boiled red beet (150 g).
Exercises on Day 29
We did not run last week, now we need to fix it. Go to the nearest park or forest and clean your head.
At home then do exercises to strengthen the whole body.
1st exercise – strengthening of buttocks and feet + aerobic activity
Stand straight, wide stand crouching, the toes pointing out slightly, put your hands on the hips, let’s go with a hint of shouting and let’s jump up. Try to break the jump over the toes to make a smooth upward and downward movement. Try to avoid shocks. The knees always point behind the tip.
The recommended number of repetitions 10 on each side, two to four series, but of course it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – whole body + aerobic activity
Stand straight, put your hands above the head, jump when you get back, go in the shuffle, put your hands in front of you, move the legs backward (stand up), right back in the shuffle and jump up. Repeat the same.
The recommended number of repetitions is 10 to 20, two to four series, but as with the first exercise, it depends on how you deal with the physical condition.