30 Day Weight Loss with Lucent Perfection: What to do when dieting comes under stress

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30 Days Lose Weight Marathon Day 21

It’s been exactly three weeks to try to knock out the excess pounds, so you can see some progress. In the next part of our 30-Day Weight Loss series with LucentPerfection.com, we’ll look at a secret marauder who can hinder you on the way for a better figure. And that’s the stress.

Weight reduction does not only play a role in diet and movement but also psychological condition. Everyone is different. Someone is stressed in the stress, someone gains. The reason is simple, some people compensate for the period of stress with food, the other part has no appetite to eat, and on the contrary reduces weight – but not healthy and usually not long-term.

Stress and overall psychological discomfort may well stop us completely in everything. Fluffy stress hormones will cause the opposite of what we want – they mobilize the body of the energy reserve, but not the fat. If there is no energy output, a solid physical movement, the unused energy is stored in the form of fat.

Fortunately, there is a sport that is a cure for everything and with a stress, you can advise playfully. The morning exercises will make you feel good throughout the day. In addition, you are satisfied at the beginning. In the afternoon, the person is more tired and sometimes easier to slip away from the excuses and skip the training.

But afternoon and evening sports have other benefits in terms of stress. If you have a more demanding and stressful job, or someone really upset you over the day, you need to reap the accumulated energy. And this is best done by a great lesson in fitness or running. And sleep is then better when the body is pleasantly tired and the mind relaxed.

Stress also leaves unpleasant traces in the appearance of the body. With longer psychological tension, this is manifested especially in the area of the neck and shoulders. The muscles of the neck are overloaded, shortened and abraded. This can result in chronic headaches and cervical spine problems. You can also help with regular exercise.

The sport simply has a positive effect on both the character and the overall state of mind and soul. It changes our self-esteem and gives us self-confidence. So even if you have to reorganize your life a bit, do sport always to do the sport.

Dining menu on the 21st 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 nutritional specialist has included the pike who is one of the most popular noble fish, has been included in the diet, mainly due to the minimal bones. It is a very tasty white meat with a high protein content. Fat has little, but it is valued mainly because of the fatty acid composition.

Recommended meal for today

Breakfast – stuffed tomatoes
Tomatoes (4 pcs) are filled with a curd cheese spread from 1/2 cup curd, herb spice (eg oregano, basil, Provencal herbs, etc.) and spring onion rings. Serve with a rye knab (2 slices).
Snack – orange smoothie
Mix the orange (1 pc.) With chia seed (1 teaspoonful) diluted with water to the desired density (can be diluted with milk)
Lunch – pudding with puree
Pipper (1 filet) is baked in an oven and seasoned as desired. Serve with celery puree (200 g), which is prepared by peeling the celery, chopping, and boiling. Then mix with a bar mixer. Tip: You can also add carrots, potatoes, and herbs.
Snack – peasant cottage
Chicken cottage cheese (150 g) is mixed with chopped dried tomatoes (4 pcs.) And peas (1 tablespoon).
Dinner – baked vegetables (cauliflower) with cheese (1 plate)
Roasted cauliflower (we can add broccoli and other vegetables, eg aubergine or zucchini), put in a baking dish and sprinkle with cheese (ideally with a fat content of up to 30%).

Exercises on Day 21

It’s Sunday, relax and take the energy for the next week. Do you have frisbee at home? Go out and start banging.

Then, with your two exercises, take your whole body through your body.

1st exercise – elongation of the cervical spine

Sit in either a Turkish seat or pull your legs in front of you. With the right hand, lean against the floor with the palm of the palm, with your left hand gripping your head (touching our fingers to sleep), and letting your head stretch towards the left shoulder. Allow the breath. Always attract breath.

 

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You can customize the recommended number of times, depending on how pleasant it is.

2nd exercise – stretching the back, back of thighs, shoulders

Sit down, lower your left leg under, put the right one (crossed) over it, resting on the floor with the whole surface of the foot. Deny the left elbow to the right knee, with the right hand on top of it, and with the exhale, rewind the whole body to the right and look over the right shoulder. In this position, you will stay for a while and then return to the default, replace the legs and roll over to the other side.

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You can customize the recommended number of times, depending on how pleasant it is.