Today we have the 24th day of our series 30 days of losing weight with LucentPerfection.com and with him some tips on how to cope outside the everyday stereotype. For example, on visits and celebrations where you will be persuaded to give yourself some goodness.
Weight loss is very important psychological well-being and setting the whole regimen to suit you for a long time and you have not felt socially excluded from any other diet. Basically, you can say that you can give everything, just think a little about it and plan it. You have more options to deal with such situations.
Various celebrations and similar events, which are mostly associated with good food and drink (good for the taste buds, not for health), are usually scheduled for the weekend. Combine planning with your mode. Consider the party as a “free day” when you can give anything. Schedule such a day once every 14 days if it is not a big sin, it can be once a week. Do not count anything. And it is good to plan some more muscular activity on the following day, for a weekend, a great trip to some hill with a lookout tower.
In case of an unscheduled action, it is good to have a crisis plan. If a bowl is lined up on the table, and everyone can take it according to your taste, it’s easy. Choose vegetables and proteins – cheese and ham or fish.
If the menu is served, ask for a half portion of the supplement and try to skip or dessert a smaller piece. Taste appetizers with enough water or tea. Chewing gum also helps.
Well, when it happens that you simply go and do everything more than just measure, do not count it. Put the next day in your body and take a light day with limited carbohydrate intake.
Dining menu on the 24th 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 champions that have the advantage of low energy value. You can add them to daily meals without the whims. They are a source of plant proteins and have a versatile use. Ideally suited to egg omelets.
Recommended meal for today
|Breakfast – fruit pancakes
We prepare classic pancakes instead of common flour. Serve with cottage cheese (40 g) and a handful of fruit.
Snack – hazelnut smoothie
Add acidophilic milk (1 cup) to the mixer and add nuts (1 tablespoon), mix together.
Lunch – turkey mix with mushrooms
Put the turkey meat (150 g) on the cubes, mix with the chopped mushrooms (5 pieces), season and pour on the pan. Put peas (100 g) peeled, cooked and cooked.
Snack – corn salad
Cut the cooked red beet (1 pc.), Red onion (1 pc.), Avocado (1 pc.) And mix with the soup spoon of corn and a pinch of oregano.
Dinner – salad with fresh cheese
Mix salads in unlimited quantities and pour in balsamic vinegar, crumble fresh cheese (at least 70 g) and serve.
Exercises on Day 24
Stretch your back muscles by swimming. Go to the pool today and refresh various swimming styles – breasts, crawlers, emblems, butterflies.
At home, then, do exercises to strengthen your abdominal muscles.
1st exercise – strengthening the thighs
Sit down, your feet are resting on the floor with the entire surface of the foot. Below the shoulder, put an overball, slightly bend, but do not lie on the ball. Tie your hands together, the elbows pointing to the sides, alternating between the right and the left. Breath is short and adapted to the speed of movement.
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 – strengthening the abdominal muscles
Lay on your back, stretch your hands behind ahead, cross the legs, and with the thaw slowly lift yourself up into sitting, standing and then slowly coming back with a touch. Avoid jerky movements!
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.