There is the sixteenth day of your weight loss and you may feel that the first crisis is coming. That’s why we’ve decided to include 30 days of weight loss with LucentPerfection.com advice on how to overcome this period and keep up with your diet program.
Whoever trusts for the first time knows that in the majority of cases the crisis will come sooner or later. At the beginning of our series we wrote about motivation, do you remember? If you’ve found real motivation, remind her. The motivation is not to stick to the 90-60-90 model on the fridge. Motivation is what really takes you forward. So remember it.
Another tool for you can be planning. Have your next day scheduled what you will eat, what you will do, including the inclusion of sporting activities and moments for yourself. Crisis often occurs when you suddenly have no plan and improvise. If you do not have a new lifestyle yet well enough, you can easily slip into unhealthy foods or skip workouts.
But if you feel it is not a one-day swing, but a creeping laziness and fading motivation, try to use the proven tricks below.
Add another person to lose weight. Find a partner, it can be a family member, a friend or colleague from work. The proverb that in two it is better stretched, it is true in weight loss twice.
You can also help with “resist” photos from times when you were in better shape and were happy with yourself. You always carry around and remind them.
It also works in the role of yourself in the goal where you once wanted to be. For example, as a fit sportswoman or just a healthy and satisfied woman. So stop wearing the pulled tracksuits and free tricks, but get sports leggings and vests, nice sneakers and a sports bag. Teach your sporty hairstyle and go into the fitness with the feeling that you’re just a “fitness girl”. Enjoy the role to the fullest. And it will catch you again, you will see.
Finally, it’s a good idea to have your goals listed in your annual diary on one page, and all the reasons why you’re doing it, and why you’re upsetting your current situation. When it’s okay, read it, really think about it … and go on.
It’s not always pink and pleasant, but believe it’s worth it. It’s all your little, everyday victory, which takes you step by step to the self-confidence that you have mastered it. They make you a new person and it is the most important thing in the way of a healthy lifestyle.
Dining menu on the 16th 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 this week 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, the nutritional specialist included broccoli in the diet, which, thanks to its high potassium content, promotes the activity of the nervous system. The richly represented calcium and magnesium regulate blood pressure. High fiber content helps with constipation and prevents digestive problems.
Recommended meal for today
|Breakfast – homemade almond mash
Fill 40 g oatmeal with water and let it dry for a while. Put in a saucepan and pour some almond milk. Cook and add a spoonful of dried figs and ground almonds.Snack – nut fruits
Mix the seasonal fruit mix (150 g) and add a spoonful of ground nuts to the bowl.
Lunch – stewed vegetables and cheese
Snack – carrot with cheese
Dinner – turkey meat on the needle
Exercises on Day 16
Walking is healthy for your body, so go to work again at least a short walk and forget about the elevator.
The ideal one is to spend at least 10,000 steps each day. Now you can measure it well today, download the application to your phone and check how much you will go.
At home, thanks to our two exercises, you will strengthen your whole body.
1st exercise – reinforcement of the back muscles, but also arms and legs
Sit on a chair, straighten the center of gravity, stretch your hands and legs, ideally in the switch. Then lift up your right hand and left leg and swing, left arm and right leg and swing. Adjust the speed of movement.
The recommended number of repetitions is 20 to 40 hits in total on both sides, two to four series, but of course, it depends on whether you start or exercise for a long time.
2nd exercise – strengthening of the breast muscles, arms and the center of the body
Go to the ramp, lean against the chair, the legs are propped, the arms are wide, the body is reinforced. Bend your hands in the elbow and walk down the body. When moving down, inhale and exhale while moving up.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.