Proper nutrition to maintain your figure. Menu for a healthy diet

Why do some people live their entire lives? strict diet and at the same time they are not distinguished by their slimness, while others can eat everything without restrictions, without fear for their figure? Because every person is different, and every person has individual characteristics figures.

Type H figure (rectangle or banana) This figure is naturally beautiful, but it is characterized by an abundance of problem areas that are in dire need of correction. In order to maintain slimness, owners of such a body should give up products with bright pronounced taste(sweets, pickles, spicy), abundance of fiber and predominance the right technology preparation is what women of this type need.

Type O figure (circle or apple) Women of this type are naturally plump, the reason for this is the peculiarities of metabolism, which should be taken into account when choosing nutrition. They need not only to take into account the specifics of nutrition, but also to adhere to a clear eating regimen. In the diet, it is important not only to control calories, but also the use of salt, since fluid retention can cause obesity.

Type V figure (inverted triangle) This figure does not look very harmonious due to the lack of a pronounced waist and narrow hips. Despite the lack of a natural tendency to be overweight, wrong image life can lead to negative changes expressed in the form of fat deposits.

To prevent this from happening, it is necessary to fill your diet with vegetables, fruits, fish and dairy products. It is better to eat little and often, avoiding fried and fatty foods you will have to refuse altogether, the amount of meat should be minimal. A prerequisite for attractiveness is the use of physical activity.

Type A figure (triangle or pear) Women of this type very often suffer from fat deposits in problem areas, however, by nature they are inclined to maintain a beautiful figure; its loss is the result of non-compliance with the diet and the predominance of fatty and fatty foods in the diet. harmful products. If the diet is organized correctly, it may contain a large number of carbohydrates, however, it is worth remembering the need for split meals in small portions that are easily digestible, Great importance For women of this type, adherence to a healthy lifestyle is essential.

Figure " hourglass" This type of figure is rightfully considered the most feminine. The shoulders and hips are the same width and the waist is clearly defined. Even if a woman with such a constitution gains a lot of weight, the waist still remains noticeable and good proportions are maintained. Hourglass is the most balanced female figure. However, if a woman with this type gains weight, then fat folds appear mainly in the lower part of the body - on the buttocks and thighs.

It's no secret that beautiful figure and proper nutrition go hand in hand. Even if little attention is paid to sports in your life, you can keep your figure in good condition by having proper eating habits. Reverse rule, unfortunately, doesn't work.

There is a set elementary rules, following which you will reduce the risk of gaining weight and spoiling your figure to a minimum:

• start your morning with a glass of water;
• minimize fast carbohydrates;
• exclude fried and fatty foods;
• eat 5-7 times a day in small portions;
• do not overeat at night and others.

However, we are all different, and each body reacts differently to certain products and has its own preferred depots. Any figure can be corrected with proper nutrition and visually change the proportions for the better. As you know, it is impossible to burn fat locally. But it is quite possible to reduce swelling and improve blood flow to the problem area.

It is necessary to establish water exchange. This is especially true for the pear body type. As a rule, such people are prone to edema, stagnation And varicose veins veins - all this adds centimeters to the volume of your hips. Start your morning with 200 ml clean water on an empty stomach and limit the amount of liquid before bed. All foods that promote water retention are taboo for you: spicy, salty, fatty and sweets. For those with an “apple” body type, it is important to control their bowel movements. Since the waist is already quite wide, the slightest problem with peristalsis will be immediately noticeable. Eliminate fixing foods such as rice, potatoes, and flour from your diet. Anything that causes flatulence should also be removed: legumes, wheat, prunes and some fruits and vegetables (most often cabbage and apples).

Give preference to fractional meals with plenty of protein and fiber. Keep your stomach always half empty. For women with male type For a healthy figure, it is important to have enough protein and a reasonable restriction of carbohydrates. There are no other nutritional features. Physical activity will help more here - pump up your buttocks and “dry” your upper body. Although girls with an hourglass figure are considered lucky, they should not relax. Any, even the most thin waist, at poor nutrition easily disappears, and the figure turns into a “pear” or “apple”. Control the volume of water and protein, the quantity and quality of carbohydrates. If you put all the recommendations together, you get a universal set of nutrition rules for any body type. Whatever your natural predisposition, a healthy lifestyle and proper diet work wonders. By following all the listed rules, you will very soon stop thinking about what type of figure you are.



The temptation to sleep an extra 15 minutes in the morning instead of breakfast can be very strong. In fact, you don’t seem to be very hungry, but tearing yourself away from bed, it seems, is not at all possible. However, you need to understand one simple thing: in addition to the fact that you are depriving your brain of nutrition, you are dooming almost everything to meaninglessness. physical activities that you had planned before lunch. Simply put, if in the morning you decide to go to the gym, expecting to increase muscle mass, or just to maintain physical fitness, pay attention to your morning nutrition.

Quick energy breakfast

So, the first thing you need in the morning if you go to training is food that provides a lot of carbohydrates, and, therefore, energy. Fresh or dried fruits can be used as “energy snacks”. They will not create unnecessary heaviness in the stomach, but will give an excellent boost of energy. If you are unable to eat even a bite in the morning, then try a smoothie. The cocktail is easy to drink at home or even take with you in the car. Use any of your favorite fruits and add honey - this is a natural energy gel. It is good to use mango and bananas in smoothies. Mangoes are high in natural sugar, while bananas are high in potassium, which helps prevent muscle cramps.

Breakfast smoothie recipes

Banana-berry smoothie

Ingredients: small ripe banana: 1 piece, any berries (blueberries, blackberries, strawberries): 140 g, Apple juice or mineral water(optional), liquid honey: for decoration.

Mix all ingredients in a blender, pour into a glass, garnish with honey.

Mango banana smoothie

Ingredients: mango: 1 medium fruit, banana: 1 piece, Orange juice: 500 ml, a few ice cubes.

Mix everything in a blender and drink with pleasure!

Balanced breakfast

If you have 30 minutes left, then you need to take care of a complete and balanced breakfast. To be present in it sufficient quantity proteins for muscle recovery and carbohydrates to maintain energy.

Top tip: replace white bread with whole grain bread. By consuming it, you will feel full for much longer.

Balanced Breakfast Recipes

Sandwiches with egg and smoked salmon

Ingredients: smoked salmon, eggs, whole grain bread.

Use the eggs to make scrambled eggs. Place scrambled eggs and salmon slices on bread.

Omelet with bacon and vegetables

Ingredients: young onion: several onions along with herbs, new potatoes, bacon, eggs, grated cheese, 2 tomatoes.

Cut the potatoes into thin slices and boil a little (10 minutes) in salted water. Drain the water. Fry the bacon and onion in a frying pan (you can set the greens aside for now to sprinkle on top of the dish). Beat the eggs in a bowl, adding half the grated cheese. Place fried bacon with onions and potatoes in one large pan, pour over eggs. Let the omelette cook on the stove for some time. When a little runny egg remains on top, place the tomato slices on top of the omelette and place in a preheated oven. Sprinkle the remaining grated cheese and green onions on top.

About the importance of amino acids

Amino acids (particularly glutamine) act as building blocks for muscles, forming proteins that are necessary for the “repair” of muscle tissue. Our bodies produce glutamine on their own, but we can help muscle recovery with proper nutrition.

Heat treatment destroys glutamine. So instead of eating beef, chicken, fish or eggs (which are supposed to be high in amino acids), try loading up on dairy products like plain, low-fat yogurt.

Recipes for dishes containing many amino acids

Oatmeal with yogurt and fruit

Ingredients: small apple: 1 piece, cereals: 2 tablespoons, natural low-fat yogurt: 2 tablespoons, blueberries.

Mix grated apple, cereal and yoghurt in a bowl and place a layer of berries on top.

Porridge with cinnamon and bananas (4 servings)

Ingredients: oat flakes for cooking, cinnamon: 1/2 tablespoon, Demerara sugar, skimmed milk: 450 ml, banana: 3 pcs, strawberries: 400 g, low-fat natural yogurt.

In a saucepan, combine oatmeal, cinnamon, sugar, milk and half the bananas (after chopping them). Bring to a boil, stirring occasionally. Reduce heat and cook for 4-5 minutes, stirring all the time.

Place on a plate and garnish with strawberries, remaining bananas, yogurt and cinnamon.

When I have time…

If you have enough time in the morning to cook porridge, that's great. Here are some ingredients you can add to it that are beneficial for muscle growth:

Blueberries: Helps muscles recover faster after exercise.

Natural yogurt: great source protein. And probiotics improve digestion.

Flaxseed: High in protein and fatty acids Omega-3s, which help improve protein metabolism, which promotes muscle growth during exercise.

Bon appetit!

The system that helped me, you can make changes at your discretion. The problem with my diet was large portions, an unrealistic amount of sweets (mostly chocolate, candies), fried, fatty and occasionally fast food. I also drank very little water - up to half a liter a day.

Day 1

We eat the same things, but reduce the portions by a third + drink half a liter of water (you can add lemon, it’s easier to drink).

Day 2

We continue to eat our favorite nasty things, but reduce the portion by half + small snacks + drink a liter of water (one glass before breakfast).

Day 3

We exclude a large amount of sweets, leave a minimum, if it’s already chocolate, then black + but we continue to eat the last day junk food(last time you can go to fast food), but still in the same small portions + drink 1-1.5 liters of water.

Day 4

We remove fried foods from the diet, replace them with boiled, baked, steamed (I replaced them with baked) + eat a healthy breakfast (muesli, fruits, cereals, cottage cheese, etc.) + continue to drink 1.5 liters of water (don’t forget a glass before breakfast) + finally remove everything unhealthy sweets, we leave only healthy ones (dark chocolate, low-fat desserts, fruits).

Day 5

Everything is the same as on day 4 + always fresh vegetables (I prefer them in the form of salads, but without mayonnaise).

Day 6

We repeat day 5 + now we eat healthy “snacks” (fruits, although for those who want to lose weight only in the first half of the day, nuts, dried fruits, etc.).

Day 7

We eat as on day 6, if desired, increase the amount of water to 2 liters. We are proud of ourselves for switching to proper nutrition :)

I would like to add that on the days from 4 to 6 you may have a slight “withdrawal”, you will want to eat a lot of unnecessary things, on these days it is especially worth keeping yourself in control.

How to reduce portions? Choose small plates, arrange food beautifully on them, decorate them, eat slowly, feel the taste of the dish.

Sometimes I still allow myself to eat some nasty stuff :) But not more than once every 1.5-2 months and, again, in very small quantities. Over time, you want less and less such dishes, and seeing something generously watered vegetable oil, fried, terribly salty, you will look at it with a shudder and continue to eat properly with self-esteem.



Among the main features of such a figure are the following:

• full shoulders and chest that visually enlarge top part bodies;
• no emphasis on the waist;
• the silhouette of the figure has rounded shapes;

Firstly, constant monitoring of your weight is required. To do this, you need to significantly reduce the amount of carbohydrates you consume.

Secondly, it will be useful to increase the amount of fiber in your diet. This will not only have a positive effect on your figure, but will also help the functioning of your heart and intestines.

Those with this type of figure will probably be pleased to know that it is easier to remove fat from the waist than from the hips. This is the so-called visceral fat. Diseases such as diabetes and heart disease are associated with its excess in the body. These women usually have elevated levels of cortisol, the stress hormone.

Diet and exercise will help with this. You will need at least 3 cardio workouts of 40 minutes each during the week. Stretching and yoga classes will also be useful.

When following a diet, it is important to focus on foods that contain so-called “slow” carbohydrates. These include buckwheat and millet. You can’t do without lean meats.

All “fast” carbohydrates should be prohibited for those with an “apple” figure. This is white bread White rice, potatoes, sweet drinks and some fruits (melons, bananas, grapes).

So, for a representative of the “apple” type, the diet is called anti-flour.

Typical representative this type from famous women- Angiolina Jolie

2. Diet for a “Pear” figure.

For this type of figure, the following features can be noted:

1. heavy buttocks and wide hips, rounded knees and calves;
2. the waist is noticeably expressed;
3. shoulders and chest are noticeably narrower than hips;
4. if excess weight is gained, it is deposited on the hips and buttocks;
5. waist-to-hip ratio less than 0.8.

There is one feature here - fat located in the thighs and buttocks is consumed in last resort. On the one hand, this is “healthier” fat than belly fat. The nose on the other side is much more difficult to deal with. This is the so-called subcutaneous fat, which is located just under the skin. This type of fat is directly related to the speed of blood flow.

If you draw up a general diet plan for this type of figure, then an increase in “slow” carbohydrates and proteins is required. But the most important thing for defeating fat “below” is a significant reduction in fat intake. And primarily of animal origin. So point No. 1 in the diet for pear-type women is an exception to the diet:

• fatty meat;
• animal fats such as methane and cream;
• refined vegetable oil.

But you can’t live without fats completely. Therefore we need to add healthy fats including beneficial Omega 6. And this is, first of all, unrefined olive oil first spin. The real difficulty for these women is that the consumption of unrefined olive oil should be kept to a minimum - 1-1.5 teaspoons per day. And it’s better to alternate olive oil with other healthy ones. female body oils (linseed, pumpkin, sesame)

Allowed foods for this body type:

• vegetables with high content fiber (zucchini, pumpkin, broccoli);
• dairy products;
• lean meat;
• unsweetened berries and fruits (gooseberries, cherries, plums and green apples).

Any “fast” carbohydrates should be avoided. These can include sweet drinks, desserts and fruits high in sugar. It should also be prohibited butter and nuts.

So for this type - a low-fat diet!

Among physical activities, it is better to give preference to an exercise bike and running.

A typical representative of this type of famous women is Jennifer Lopez

3. Diet for an hourglass figure.

Among the main features of this body type are the following:

• the volume of the chest and hips is the same;
• excess weight is deposited evenly - in the upper and part of the body;
• there is a pronounced waist.

The best way is to prevent weight loss. And they will help with this healthy habits in nutrition and optimal exercise stress. You can take up dancing, yoga or aerobics classes.

A typical representative of this type of famous women is Catherine Zeta Jones

4. Diet for a “Rectangle” figure.

This is the woman-boy body type:

• narrow shoulders;
• narrow hips;
• Not big breasts;
• protruding ribs.

If these women gain weight, fat accumulates on the stomach and thighs.

What should you not eat to avoid gaining weight? To avoid: coffee and sugar (the most harmful products). As a routine, it is not recommended to eat after 8 pm.

Sugar in all forms should be prohibited.

As a sports program - light exercises, none of them are effective power training(Pilates, aerobics, swimming and dancing).

A typical representative of this type of famous women is Milla Jovovich

History of changes in female figures

It turns out that a woman’s figure type depends not only on her natural data, but also on historical era in which she lives. Over the past 60 years, the average female body type has changed significantly. so what happened to us.

In the middle of the last (20th) century, the main body type was the “hourglass”.

According to researchers from the UK National Institute, the average female body type in 2009 is “rectangle”.

How women have changed:

• became 35 cm taller
• became tighter by 1 dress size
• hips became 3 cm smaller
• became more “loose”
• leg size increased

Researchers explain these changes by changes in diet. In the 50s and 60s, the average amount of calories was the same - approximately 3000 calories per day. But the ratio of fats and carbohydrates has changed significantly.

In the 20th century, women:

• ate 8% less fat than we eat;
• drank significantly less alcohol (apparently due to increased beer consumption);
• ate 2 times less potatoes and 3 times less bakery products;
• spent 1000 calories a day on housework as opposed to 550 calories spent modern woman;
• walked and biked;
• The amount of hormones consumed has increased significantly due to the presence of hormones in beer, fast foods and the use of hormonal birth control pills.

Proper nutrition– does not mean expensive food. To lose weight without depriving your body of nutrients no need to buy any special expensive or exotic products.

Everything you need for a healthy diet can be found in the store closest to your home. And all these are ordinary products: Borodino bread, apples, cottage cheese...
1. Cottage cheese. It is a natural, complete source of protein, just like meat. And if you compare it with pork or beef, you can find many advantages in this product. Firstly, cottage cheese contains a lot of calcium, which is so necessary for bones and overall health. Secondly, cottage cheese can be almost completely fat-free, and from meat we can only trim off the fat that we see. Thirdly, it is perfectly absorbed. And finally, there is no need to cook it for a very long time, which means that in almost any situation you can snack on cottage cheese. Buy only cottage cheese, and not its varieties like “ curd product“or “curd”, such products contain a lot of vegetable fat... To lose excess weight, give preference to the low-fat version, because in such cottage cheese the optimal protein content is approximately 17-18%, as in meat.
2. BORODINO BREAD. Of course, we have all heard more than once that the most healthy bread- This is a whole grain. But the catch is that most bread products sold in stores actually have nothing to do with this product: they are often made from whole grain flour. But Borodinsky is not at all expensive and is baked from very coarse flour; the product should consist of 80% of this flour. The most important thing is not to overdo it; if you are trying to lose weight, eat no more than three pieces weighing 25g per day.
3. LEAN POULTRY. The most suitable is definitely turkey. And the most inexpensive is chicken. Please note that each part of the chicken carcass has its own nutritional value. The legs, for example, have more iron, but the breast has much less fat and cholesterol. By the way, if you eat chicken without the crust, you will already get 15 g less fat. It is also important to cook the bird correctly. If you steam the chicken, the portion will lose another 10g of fat. In chicken breast high content vitamin B3, as well as phosphorus and selenium.
4. BRAN. Thanks to them, we get the opportunity to make our diet richer, since they contain alimentary fiber, and in standard diet modern people they are terribly lacking. Bran is the husk removed from grains during careful processing - just a storehouse of B vitamins. Have snacks with “balls” with coffee or tea, add them to any fermented milk products, or salads. But remember that their quantity should not be more than 2 tbsp. in a day. This is, after all, a very rough food, and its excess is an irritant to the gastric mucosa.
5. PRUNES. An excellent substitute for familiar sweets, and a wide variety of them. Any confectionery product is a product of repeated processing, and this dry fruit is just a ripe plum, dried in the sun, without losing any beneficial properties. Prunes contain manganese, potassium, and anthocyanins that protect blood vessels. But for a person who watches his weight, the most important thing is fiber. From 100 g of this product you can get a third part daily norm fiber. Products enriched with fiber not only improve digestion. They take a long time to digest without causing sudden spikes in blood sugar levels. Simply put, after them you don’t want to eat longer.
6. CABBAGE. It is high in vitamins C and K, fiber and low in calories. White cabbage contains a high content of natural ascorbic acid. It contains exceptional vitamin U, which is capable of healing the gastric mucosa. So doctors advise patients with ulcers and gastritis to take freshly squeezed cabbage juice. And here sauerkraut normalizes the microflora of our intestines; as a result of its fermentation, lactic acid appears, which restores the natural pH level of the intestines and is the basis for the reproduction of beneficial human body bacteria. This product is not only healthy, but also contains a minimum of calories, even less than in fresh cabbage. If you don't like white cabbage in any of its varieties, take a closer look at broccoli, as it contains a lot of vitamins A, C, K, potassium and folic acid.
7. UNSHELLED PUMPKIN SEEDS. If you decide to cook something from pumpkin, don’t even think about throwing away the seeds, just separate them from the fibers and dry them in the oven. 40g of seeds contain 7g of protein, and half of the daily requirement of phosphorus, manganese and magnesium. However, there is also enough fat - 13g is just a fifth of the daily requirement. Use this product not only as a snack - you can add it to salads and yogurt.

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Save so you don't lose.

Minimum 8 glasses of water per day. Water is water. Tea, coffee, compote are liquids! Little water means poor metabolism excess fat and cellulite. Do you need it?
1-2 glasses of water go into the body on an empty stomach, that is, first. This is how we awaken the body and improve metabolism.
Only if you broke down, then... continued as if nothing had happened. But I worked off the crap I had eaten by doing sports.

To improve metabolism, we drink: water with lemon, metabolic tea (steam a couple of circles of ginger, a pinch of cinnamon, a slice of lemon and cayenne pepper on the tip of a knife. Only for healthy stomachs. To improve metabolism we eat: dishes with the addition of cinnamon, ginger, pepper; We eat grapefruits and lemons.
We eat breakfast, lunch, dinner, and also have a snack. We never go hungry.
We drink a lot of tea without sugar.
We eat after six. We don't eat 2-3 hours before bedtime.
We sleep 7-8 hours a day, otherwise the body feels stressed and accumulates fat. It also becomes overgrown with cellulite.
We do self-massages, wraps, take baths with sea ​​salt(colorless.
We minimize the number of products industrial production(sausages, sausages, canned food, etc..
We try to exclude polyunsaturated fats.
We play sports.
We love ourselves! Very!

Menu:

Number 1: When you need a powerful breakfast.

Morning: oatmeal with bran (I take Nordic) plus 1/4 teaspoon of honey, plus cinnamon to taste, plus 0.5 banana. Tea or coffee with half an orange.
Snack: apple (cut into slices and sprinkled with cinnamon) and half an orange.
Lunch: greens, cheese, pieces of meat, vegetables wrapped in pita bread. Grease with two drops of low-fat sour cream or President 0% cottage cheese. For dessert: apple.
Snack: kiwi, half an apple and half an orange, chopped.

Number 2: When you need a power dinner.

Morning: 1% milk, half a banana, other fruits, mix in a blender.
Snack: half an apple plus a couple of dried fruits and nuts.
Lunch: low-fat broth with bran bread, a piece of meat.
Snack: carrot, half an apple.
Dinner: small portion of durum pasta, seasoned tomato juice, spices, chopped broccoli and green beans. Green salad.
During breaks we drink any tea without sugar, coffee, water with lemon.

Number 3: When you need a good lunch.

Morning: two small sandwiches (halved) with avocado, sprinkled with salt, a couple of slices of cheese, a couple of pieces of pepper. Tea or coffee with half an orange.
Snack: apple (cut into slices and sprinkled with cinnamon) and half an orange. You can have other fruits and berries (but not bananas or grapes.
Lunch: baked Selyanski potato slices in the oven (salt quarters with skins, place on a baking sheet greased with olive oil, add spices, bake for 40 minutes), salad, mushrooms. For dessert: fruit.
Snack: fruit or a glass of 1% kefir.
Dinner: green salad plus chicken or fish baked in a sleeve with spices.
During breaks we drink any tea without sugar, coffee, water with lemon.

Number 4.
Morning: fried egg with tomato, 1 bran bread eggs, a couple of pieces of carrots and pepper. Tea or coffee.
Snack: kefir, apple with cinnamon.
Lunch: salad, a few slices of meat, a couple of pieces of cheese, carrots, fruit.
Snack: a couple of dried fruits or nuts.
Dinner: boiled chickpeas or beans, fish, slices of vegetables.
During breaks we drink any tea without sugar, coffee, water with lemon.

Number 5.
Morning: 1% cottage cheese with fruit and honey, a couple of whole grain crackers.
Snack: kefir.
Lunch: an omelet in which stewed vegetables are wrapped, a couple of pieces of cheese, fruit. Snack: fruit. Dinner: brown rice with vegetables, a small piece of chicken.

Exercises to maintain weight

1 Always be on the move. Now that you're in the shape you want, find a way to make getting in shape part of your lifestyle. Sedentary image life will lead to excess weight.

• Get off the couch! Grab a friend and go for a walk in the park, dancing or going to the pool. If possible, take the stairs. Get outside and develop a couple of habits that will help you maintain a healthy weight. 2 Continue training. Physical exercise - required condition to maintain normal weight. The American Heart Association, Dietetic Association and Dietary Guidelines for Americans recommend doing a 30-minute exercise routine that will keep you in shape without losing weight. Remember that any exercise is beneficial, even if you can't do 30 minutes a day.

• Exercises can be very different. You can walk the dog every evening, do yoga or swim. Anything that gets you moving counts. physical exercise. Plus, you don’t have to exercise for 30 minutes a day! If it's more convenient for you, break the 30 minutes into three smaller workouts. 3 Alternate. If you get stuck in a workout routine, both you and your body will get bored. It will be more difficult for you to exercise, and therefore maintain your weight.

• Do cardio, lift weights, do interval training, do yoga. Even your routine can be different every day. You can also combine several types of workouts into one day. Lift weights every other day to allow your muscles to recover.

Most girls at least once in their lives think about ways to maintain normal weight. There are 6 for this simple tips: not to spend a day without physical activity; visit the sauna at least once every 10 days; do not consume food after 19 hours; draw up balanced menu; exclude refined sweets and fatty desserts; Once a week, arrange fasting days.

To prevent excess weight and maintain good shape, experts recommend walking at least 1 km daily. This can be done, for example, on the way to or from work, if you get off 2 stops earlier than necessary. On weekends, go for a walk outside the city. IN mandatory Visit the pool or gym 2-3 times a week. Without playing sports, your figure will not be able to remain as beautiful and fit as it is now.

Good preventive effect in the fight against overweight brings a visit to the sauna. Especially if you combine high temperature with medicinal wraps. In particular, honey wraps are recommended to preserve the figure. Honey is heated to 50 degrees, applied to problem areas of the body, covered with foil or thick film. The duration of the procedures is about 15 minutes. The effect will not be long in coming and will become noticeable literally immediately.

Review your diet. Unfortunately, the reality is that many of us ignore breakfast, visit food establishments during a business lunch, and in the evening at home consume almost all daily ration. Nothing good can be expected from such a regime. Therefore, take fractional meals as a rule. A hot breakfast consisting of cereals prepared in one way or another should start each day. At about 11 o'clock you can have a snack with an apple, a pear, a handful of dried fruits or nuts. It is better to take lunch with you from home. This could be a vegetable salad and steamed meat or fish. Around 4 p.m., it makes sense to drink tea with whole grain bread. And at home, preferably before 7 p.m., prepare yourself a vegetable or cottage cheese casserole.

Last but not least in the difficult task of maintaining normal weight is a balanced menu. Try to ensure that all essential vitamins and microelements are present in the products. It often happens that refusal of any of them entails a serious imbalance affecting metabolism. As a result - overweight not because they ate too much, but quite the opposite.

Eliminate refined sweets and fatty desserts from your diet. If you have a sweet tooth, consume desserts made from fruits or nuts. In addition to sugar, they contain amino acids that are beneficial for our bodies. And once a week, arrange fasting days, reducing the amount of food by half and giving up quickly digestible carbohydrates: potatoes, wheat flour products, sweets.

Balanced diet to maintain weight

From the above it is clear that the nutritional system is compiled based on calorie needs, lifestyle and character sports loads a specific person. The right diet will help you not gain extra pounds, and at the same time not lose weight, maintaining your shape.

It is recommended to enable healthy foods on the menu to maintain weight and a beautiful body, we’ll talk about them later. Most often, 5-6 meals a day in moderate portions are recommended. Some sources insist on 3 meals a day. The optimal pause between meals is 2-4 hours. Usually it is 3 hours. Ideally, it is advisable to develop your own schedule and eat at approximately the same time.

Proper breakfast

A good breakfast for a beautiful figure can be made from the following dishes and products of your choice. All of them are optimal for use in the morning:

• yogurt with fruit salad or cornflakes;
• dairy and dairy-free porridges - oatmeal, rice;
• eggs prepared by regular boiling or hard-boiled, classic scrambled eggs or omelette without oil, egg whites separately;
• pancakes with sweets (honey, syrup, jam, jam);
• low-fat cottage cheese with fruit - bananas, persimmons or any seasonal fruits;
• unsweetened 5% cottage cheese with fruit and sour cream;
• mousse of berries and cottage cheese;
• pancakes with sweets (honey, syrup, jam, jam);
• cottage cheese with berries without sugar or with a sweetener Fit Parade;
• medium or high fat meat - baked turkey or chicken dishes;
• salad (radish, tomatoes, greens, white and red cabbage, cucumbers, olive oil);
• fruit juices;
• vegetable juices;
• fruits - orange, grapefruit;
• pancakes with sweets (honey, syrup, jam, jam);
• dried fruits;
• cottage cheese casserole or cheesecakes.

Drinks for breakfast can be consumed according to your taste, the main thing is to do without sweet soda. This can be unsweetened green or black tea, black coffee without sugar and cream, unsweetened rosehip infusion.

Healthy snack options

Between main meals, for example, for lunch, you can eat the following dishes and products:

• skim cheese;
• low-fat yogurt;
• bread with bran, whole and puffed grains, buckwheat;
• chocolate with peanuts;
• regular and drinking yoghurts;
• kefir with berries;
• fruits and berries - orange, cherry plum, tangerine, banana, pineapple, grapefruit;
• fruit and berry salad;
• fruit juices;
• juice with crackers;
• dried fruits;
• bun with cheese and tomatoes.

Healthy hearty lunch

You need to have a hearty lunch, but so that there is no feeling of heaviness. Here are ideas for lunch:

• beef borsch;
• turkey goulash;
• salmon with pepper;
• chicken with onions and carrots;
• fish and mashed potatoes;
• vegetarian vegetable soup;
• fish soup;
• lean pork;
• vegetable stew with beans (white, red, green beans are useful);
• boiled or baked potatoes;
• rabbit meat with tomato;
• stewed beef with vegetables;
• salad ( Bell pepper, greens, onions);
• boiled rice;
• salad ( fresh cabbage, cucumbers);
• stewed potatoes with meat;
• durum wheat pasta with fried meat;
• cabbage soup;
• stewed fish with vegetables;
• vegetable salads (tomatoes, cucumbers, eggplants);
• the vinaigrette;
• slicing vegetables;
• light salad (cucumbers, herbs, tomatoes, lemon juice);
• salad with sauerkraut;
• chicken soup with rice or noodles;
• boiled buckwheat with beef gravy;
• steamed or boiled skinless chicken;
• boiled turkey;
• cauliflower.

For lunch you can drink compote or tea. It’s also a good idea to drink sweet milk tea, coffee with sugar and milk, sweet fruit tea with milk, sweet chicory with milk, unsweetened green tea or coffee.

Afternoon snack

A proper second snack in the form of an afternoon snack after lunch can be represented by these products and dishes:

• fruit salad with cottage cheese and yogurt;
• baked apples and pears with cottage cheese and berries cream;
• fruit and berry salad with ricotta and yogurt;
• cottage cheese with berries;
• cottage cheese and fruit mousse;
• dark chocolate with natural coffee;
• tea with oatmeal cookies;
• banana milkshake (prepared in a blender);
• dried fruits with unsweetened tea;
• low-fat curd cheese and cocoa;
• citrus juice and biscuit;
• tomato juice with cornbread;
• yogurt and apple.

Light and nutritious dinner options

For healthy dinner The following dishes and products are suitable, you can safely eat them in the evening and not gain weight (the main thing for a feeling of lightness and proper digestion is to wait 3-4 hours before going to bed, during this time it is better not to eat or drink anything):

• okroshka with kefir and chicken;
• okroshka with beef;
• okroshka with turkey;
• bran bread;
• oatmeal, rye-wheat or wheat bread;
• steamed fish cutlets;
• low-fat cottage cheese with orange or grapefruit;
• boiled chicken, stewed cauliflower with cheese or soy sauce;
• durum wheat pasta with fish stew;
• fruit juice and veal stew;
• stewed beans (green, red, white), boiled potatoes, broccoli;
• stewed beans, broccoli and pasta;
• chicken or beef shish kebab, juice, baked vegetables;
• vegetable salad, pilaf, green tea;
• boiled meat, bread, unsweetened tea, stewed cabbage;
• salad (tomatoes, cucumbers, green peas, radishes, olive oil), low-fat fish (cod, pike, hake) with rice.

The basics of a beautiful figure

Be sure to listen to these tips, they will help you maintain a normal weight and set you up for a healthy lifestyle.

Don't eat in the evening heavy food. Before going to bed, you need to fast for 3-4 hours. You should not weigh yourself too often. To avoid breakdowns from the pp diet, regularly have a Cheat meal - eat with pleasure, without guilt or anxiety delicious desserts and favorite products.

Eat right not alone, but together with your family members or friends - the team spirit will be your bonus and will not allow you to switch to unhealthy diet. We advise you to pay a lot of attention proper snacks and drink enough clean water, these are the little things that protect against overeating.

Instead of regular bread products, buy whole grain products, bread, and bran bread. It is better to eat slowly, without being distracted by anything. Focus on natural, safe products. If you need to change the calorie content of your diet - reduce or increase it, then all changes to your menu should be introduced gradually. The best option for proper diet - simple food minimally processed, dishes made from a small number of ingredients.

Get enough sleep and rest for comfortable well-being and high performance at work and training. To lead a healthy lifestyle, you need to protect yourself from stress in every possible way. Even if you don't need to lose weight, try to move more for your health and Have a good mood- at least 40 minutes of intense movement every day will definitely be beneficial.

A sedentary lifestyle is definitely harmful for everyone. If you are used to little exercise during the day, do at least light exercise. morning exercises-stretching or quick cardio exercise. Also, everyone should take long walks in the fresh air in good company or with a dog. It is very useful to swim, play tennis, skiing, skating and rollerblading, jogging (jogging) or Nordic walking.

Perform marital duties regularly and never drink alcohol or smoke. All this taken together will help create perfect body, always look young and attractive.

Let's look at how to maintain weight after a diet through proper nutrition. Let's start with these recommendations:

1. Since after seven in the evening the metabolic rate stops significantly, after this time it is advisable to limit the intake of heavy food to the maximum. After this hour, food is digested much worse, being deposited in the form of extra pounds.

2. One serving of food should not exceed 250 ml (one medium cup) - the size is not large, but it is quite enough, especially considering the fact that in general you should eat at least six meals throughout the day. Fractional meals helps accelerate metabolic processes, guaranteeing the loss of excess weight (if any) or its stabilization.

3. It is necessary to plan the menu in advance for each subsequent day or week.

Let's draw up an approximate balanced nutrition program for a week, figuring out how to maintain weight after fasting (therapeutic) or dieting.

Weight gain after losing weight... Current problem for many women, for example, the online magazine Forty Years wrote about a reader who lost 27 kg using the minus 60 system. An impressive result, but more than two years have passed, and we decided to ask her: “Has it been possible to maintain the achieved results, does she adhere to this system?”

Here's what she wrote:

1. I stopped following the minus 60 weight loss system gradually. First - a later dinner, failure to comply with the list of permitted foods, pizza after 12 noon, coffee with sugar and cream. The result is a slow return of the kilograms lost with such difficulty, weight 75 kg.

2. Numerous attempts to return to Mirimanova’s weight loss system failed.

3. Started regularly going to the pool and gym for fitness. But increased physical activity without food restrictions did not produce results.

Yes, minus 60 is a lifestyle, and if you stop adhering to the principles of this system, the weight slowly but surely returns to its previous level.

Quite often, our readers are interested in whether Ekaterina Mirimanova herself managed to maintain a weight of 60 kg, or whether she has gained weight. This is what Ekaterina herself answered this question at her recent seminar.

Spring this moment- 65 kg. After hormonal treatment she increased to 75 kg, but now remains around the 65 mark; she no longer wants to lose weight on the recommendation of doctors, since they consider this weight optimal for her.

What to do if the weight returns and you are not happy with it?

1. Find motivation for losing weight and again adhere to the minus 60 system. We will write how to do this in the next article.

2. A more complex and slower path - a transition to proper nutrition, rational physical activity and regular procedures skin care.

Let's take a closer look at this path. Balanced nutrition for weight loss

Firstly, this is eating in small portions at least 5-6 times a day. It is also necessary to exclude sweets, too salty, smoked, salty, baked goods, and fast food from your diet. Try to include proteins, fats, and carbohydrates in your daily menu. The serving size per serving can be calculated in the following way: protein foods - the size of your palm, vegetables - the size of your fist, carbohydrates - a handful, fats - your thumb.

We have already written about rational nutrition for weight loss for forty-year-old women.

You need to switch to proper nutrition gradually, without violence to the body.

Exercises for weight loss

Secondly, this is optimal physical activity. Each of us follows certain morning self-care routines without much stress. So why not add daily morning exercises to them? Just keep in mind that regular exercise will not replace regular, full-fledged training. What it is? It doesn’t have to be too long; its quality is much more important. The workout should include both strength training and an aerobic part, the first will load your muscles, the second will speed up your metabolism. A warm-up at the beginning of the workout is mandatory; this can include rotating your arms, legs, or various bends. You can work it out every time various groups muscles.

If you prefer to practice on your own, then you can download a suitable complex on the Internet and do it at a time convenient for you, the main thing is regularity.

About the most effective exercises for weight loss for women 40 years old, we also wrote.

Skin care while losing weight

Third, don't forget about the different procedures. We have already written about the use of coffee scrub and mummy. If possible, you can go professional course massage. A massage with a regular brush while taking a shower will also be useful.

Once a week, do wraps, you can use seaweed, clay, oils, honey, chocolate... As a result, blood circulation is activated, metabolic processes are stimulated, pores are cleaned, stretch marks and scars are reduced.