How to write a table of daily sports activities. How to create a training program in the gym

We are glad to see you on the page of the weight loss program! You are absolutely right in making time for your weight and health. The goal of the program is for you to really feel the improvement in your health, appearance and mood every day, throughout the twelve weeks. Any process of losing weight should be easy. And the simplest thing for a person is to follow his established habits. Thus, the healthier and more useful our habits, the better we live.

Twelve weeks of a weight loss program is not a random period of time. After all, according to research on brain physiology and statistics, it takes exactly 12 weeks to form and consolidate a new habit. Thus, if you stick to this program for all three months, proper healthy eating and regular varied sports will become your usual habit. This is a really working basis for successful and safe weight loss and long-term maintenance of a healthy weight.

The essence of the program is to introduce certain changes for the better in your lifestyle in a clear, based on many years of experience, order. The program will help you create conditions for yourself to gradually and comfortably acquire useful new habits that will help you throughout your life.

How many calories should be in a meal each day?

Almost always, people with varying degrees of obesity are distinguished by the fact that they “eat and drink” more kilocalories than their body needs to function normally.

The weight loss program recommends that men limit themselves to a daily allowance of 1900 kcal, women - no more than 1400 kcal per day. In the vast majority of reported cases of using this program, including this calorie norm, people lost from 500 grams to 1 kilogram of excess weight weekly. It is important that they did not achieve this by significantly reducing portions or skipping meals. Such positive progress was achieved through normal amounts of food, but - with a low calorie content, and through regular physical activity, which, among other things, consumed calories. In general, according to the statistics of the National Health Service of Great Britain, if a person wants to overcome his excess weight, he should reduce his calorie intake by an average of 600 kcal per day.

It is often difficult to immediately limit your diet to a specified calorie intake limit. But you can also calculate your personal need based on your current (overweight) weight as well as your height and age.

Indeed, in order to lose weight sustainably and without harm to health, or to maintain a healthy weight for a long time, we must calculate as accurately as possible how many kilocalories we need to consume, while not overeating and not remaining hungry.

Using the Harris-Benedict equation, nutritionists and other doctors calculate the basic metabolic rate or basal metabolic rate of a person - BMR (Basal Metabolic Rate) - this is the minimum number of calories the body needs for the basic processes of its life: the work of the heart and brain vessels, breathing, building new cells , digestion of food, other metabolic processes. Given these data, you can also calculate the daily calorie intake you need for your lifestyle and your physical activity. If you are over 19 and under 65, you can use the following calculation formula:

1. Calculate your basal metabolic rate (BMR):

2. Your individual daily calorie intake:

Your physical activity		Daily intake of kilocalories
	Hypodynamia. Minimum activity per day. You either perform quite a few physical actions, or there are no additional loads at all.	BMR x 1.2
	Inactive lifestyle. Charging in the morning, simple and short-term exercises 1-3 times a week.	BMR x 1.375
	Medium active lifestyle. Physical activity, medium in intensity, is performed by you 4-5 times a week (non-fatiguing fitness exercises, walking, moderate running).	BMR x 1.55
	Active lifestyle. 6-7 times a week you perform energy-intensive intense exercises.	BMR x 1.725
	Highly active lifestyle. Twice a day or even more often you expose yourself to tedious and difficult exercises (for example, exhausting workouts from professional experienced athletes).	BMR x 1.9

You should also not be upset if one day you still exceeded your daily kilocalorie intake. It's just that now you will need to reduce your calorie intake accordingly in the following days.
Let's say you are a woman, and on Tuesday you have already consumed 1700 kcal. This is 300 kcal more than your daily calorie intake of 1400 kcal. Now, in order not to break your regimen, simply reduce your remaining food for the week by these 300 kcal.

Diet that encourages weight loss

If we talk about a healthy diet that does not lead to excess weight, first of all it is worth mentioning fiber. Persistent fiber deficiency has characterized the diet of nine out of ten people in the last decade. At the same time, according to the statistics of many years, fiber - or vegetable fiber - together with other physiological mechanisms regulates blood sugar levels, prevents the likelihood of gallstone disease, cancer, maintains the necessary vascular tone of the heart and brain, affects appetite and many other indicators of our health. and even sentiment.

For men, the norm of fiber intake is 35-40 g per day, for women it is 25-30 g.

High fiber foods and contraindications

Breakfast

Breakfast Recipes:

1. Omelette with a sandwich with low fat cheese and chicken fillet. Instead of meat, you can fry mushrooms or tomatoes. For a sandwich, use whole grain bread or bran bun. Do not salt, it is better to season with your favorite spices to taste.
2. Oatmeal (or mixed cereal) porridge with yogurt, raisins, apple juice, fruits and berries. To make it easier for yourself to prepare such a breakfast, in the evening mix dry cereal with raisins, peach slices, add regular apple juice without sugar and put the resulting mixture in the refrigerator. And in the morning, warm the mixture a little, then add berries to taste and low-fat yogurt to it.
3. vegetable omelette. Slightly fry mushrooms or your favorite vegetables in vegetable oil. Pour the eggs beaten with spices and milk over the vegetables. Cook without salt.
4. Pancakes with fried mushrooms and tomatoes. Prepare the dough for pancakes with the addition of kefir or low-fat yogurt. Instead of salt, when frying tomatoes and mushrooms, add spices. You can make a "sweet version" of this breakfast by replacing vegetables with banana or berry slices.
5. Smoothie with low-fat yogurt, banana and your favorite berries. The resulting cocktail is crushed in a blender and drunk fresh. To preserve the fiber and all the vitamins of the used berries and fruits, you should not store the prepared mixture for a long time.
6. Sweet croutons with berries and fruits. Beat the egg with vanilla and milk to dip the bread slices before toasting. Soak the bread well with this mixture. Then fry until golden brown. Serve croutons with pieces of berries and fruits.

Lunch, dinner

Dining examples:

1. Spicy potato stew with onion, tomato, curry and coriander. It is advisable to use only vegetable oil (for example, olive) when cooking. Any seasonal fresh vegetables will only improve the dish.
2. Spicy pasta with cheese and vegetables baked in the oven. It is better to use cheese with a low percentage of fat, as well as fresh seasonal vegetables. Boiled pasta (choose durum wheat) is mixed with chopped vegetables and spices, sprinkled with grated cheese on top and baked until golden brown. You can replace pasta with cubes of boiled potatoes, and instead of fresh vegetables, take frozen ones. The fact is that frozen vegetables are much richer in fiber and vitamins than canned, cooked vegetables.
3. Shrimp, tomato, potato and green salad salad. A salad is made with olive oil. We recommend adding a few drops of lemon juice. Also top the salad with chopped parsley or dill and season with spices instead of salt.
4. Spicy baked potatoes with boiled spinach. First, the potatoes are browned in a saucepan with olive oil, then seasoned with curry and other spices and baked. Spinach is steamed or boiled for 5 minutes and served with baked potatoes.
5. Vegetable red soup. The basis of such a soup is usually vegetable or lean chicken broth. First, onions, leeks and carrots are browned in a saucepan in olive oil. After that, the broth, chopped tomatoes, one and a half to two tablespoons of tomato paste or sauce, a little noodles and green peas are added. You can also add other vegetables. For example, sweet pepper. The soup is cooked until the vermicelli is ready. Approximately 5 minutes before the end of cooking, add the planned spices (if the spices are added earlier, they will have time to lose their flavor). The soup is served with bran bread. To enhance the taste of the soup and make it more satisfying, when cooking, you can also add a tablespoon of cornmeal - fried until golden brown in a dry frying pan.
6. Chicken cream soup with corn. You can also prepare this soup based on vegetable broth with pieces of boiled chicken meat. Brown onions in a saucepan with butter (1 tablespoon). Then the broth and diced potatoes are added. Boil the soup until the potatoes are half cooked and add 100 grams of canned sweet corn. Fresh vegetables and parsley can be added after 3-4 minutes. The soup is served with bran buns or onion bread (baked with fried onions). For a change, chicken meat can be replaced with shrimp or turkey, and green peas can be added to the soup instead of sweet corn.

Dinner examples:

1. Crispy fish sticks with baked potatoes. Lightly sprinkle the sliced ​​potatoes with sunflower oil, season with spices and put in the oven to bake until half cooked. Cut the fish fillet into slices, dry, then dip in batter and roll in grated breadcrumbs. Wait for the potatoes to be almost done and place the fish slices on the baking sheet next to the potatoes. Bake potatoes and fish until golden brown (about 20 minutes). Boiled vegetables can also be served with this dish. The sauce for fish sticks is made from low-fat yogurt, spices and chopped parsley.
2. Chicken meatballs with noodles and vegetables. For the dish, a lean turkey or chicken fillet is taken. Meatballs are stewed in low-fat chicken or vegetable broth. When stewing, various vegetables and boiled noodles are added. Try to use spices instead of salt. Before serving, the dish is decorated with fresh radishes, tomatoes or herbs.
3. Fish pie without dough. Prepare a thick puree from about 700 grams of potatoes. From 1.5 cups of milk, one tablespoon of butter and one tablespoon of white flour, prepare the sauce. You can also add spices and chopped herbs to it. The fish is laid out in pieces in a baking dish. Then it is poured with sauce and covered with a layer of puree on top. Sprinkle the puree with low-fat grated cheese. Bake until golden brown. Serve the pie with steamed or boiled vegetables. Such a pie can be prepared in small serving pots. To make dinner varied, you can add different spices and mushrooms to different pots.
4. West African rice. Grind onions, fresh tomatoes in a blender. Stew the resulting puree for 6-8 minutes in a saucepan, then add garlic, a tablespoon of curry and other spices to taste. Pour in 1 liter of chicken or vegetable broth. When the mixture boils, add brown rice (you can also use white). Cook over low heat until the rice is cooked. This West African rice can be served on its own or as a side dish with meat or baked fish. Be sure to add boiled or raw vegetables to the dish to your taste.
5. mediterranean potato. Cut into slices potatoes and vegetables (carrots, eggplant, sweet peppers, zucchini and others). Place in a baking dish. Sprinkle with chopped nuts, drizzle with olive oil. Bake 20 minutes. Now pour low-fat yogurt with spices and chopped herbs, and bake until cooked. If you are in a hurry, you can also use ready-made frozen vegetable mixes.
6. Pasta with tuna and corn. Boil pasta (or noodles). Brown garlic and onions in olive oil, then add diced tomatoes, a tablespoon of tomato paste, 50-100 grams of sweet corn and spices. When 2-3 minutes are left until cooked, add about 300 grams of chopped tuna and mix everything gently. The sauce obtained in this way is served with pasta separately or mixed with them beforehand. Replace salt with fresh herbs and spices. Complete dinner with vegetables.

Snacks

First of all, pay attention to vegetables and fruits. It can be fresh seasonal, frozen or canned foods. Try to eat them with the skin on - as long as it's not too tough for you. To make it easier to get used to such snacks, prepare pre-washed and cut slices. Keep them always within reach in case you get hungry between main meals.

Examples of healthy snacks:

1. Pieces of apple, poured with 1-2 teaspoons of jam, and preferably honey.
2. Fresh pear slices with 30 grams of low-fat cheese.
3. A small bunch of grapes and two slices of fat-free cheese.
4. A bar of dark chocolate (25 grams) and half a glass of low-fat milk.
5. Hard-boiled chicken (1-2) or quail (4-5) eggs with spices and low-fat yogurt.
6. Grated fresh carrots or chopped bell peppers with two tablespoons of fat-free sour cream and coriander. You can add some black ground pepper.
7. Fresh or pickled cucumber cut into small cubes, poured with 100 grams of low-fat sour cream or yogurt with the addition of chopped dill.
8. berries, fruits - fresh, canned, frozen - and 150 grams of fat-free unsweetened yogurt or kefir.
9. 30 grams of boiled chicken fillet, chopped tomato, lettuce, mustard.
10. Half a cup of low-fat sugar-free cocoa and half a fresh banana.
11. A few large olives (no more than 7-8 pieces) and 30 grams of low-fat cheese.

Determine the portion size that stimulates weight loss

Often we make sure that our food is healthy and healthy, and at the same time we forget about how much of this food we eat. As a result, we gain excess weight due to the increased volume of our portions. We even find it difficult to understand what constitutes a "normal portion" for us. To determine what portion size is the most comfortable, so as not to oversaturate and not remain hungry, pay attention to the following recommendations:

• Eat slowly. The brain does not immediately receive a signal from the stomach that it is full. This usually happens only 15-20 minutes after the start of the meal. It must also be remembered that poorly chewed food is not fully digested. Especially if it's eaten quickly.
• Use small plates or bowls for eating. So it is much easier to estimate the volume of your portion visually.
• Try to make sure that 2/3 of your every serving of food is made up of vegetables. They give a feeling of satiety, while being low in calories.
• Don't turn on the TV. When the brain is not focused on the process of eating, it cannot fully process the information that comes to it from your stomach. The stomach may even be full, and you still do not feel full. It is much more useful to eat to pleasant music.

Serving size in calories for weight loss people over 19

The daily calorie limit combines all the drinks and food that you eat in one day (day). And if any of the main meals exceeded the recommended amount, discard the extra snack or drink. This way you will stay within your daily allowance.

Setting the day mode

In addition to improper and too plentiful nutrition, the second most important factor in the occurrence of excess weight is a chaotic daily routine, as well as sleep disturbances and inactivity - physical inactivity.

When there is no daily routine, even when trying to fall asleep early, we often fail, since the problem of insomnia has a more physiological basis than a psychological one, as we used to think. Sleep disorders in most cases are caused by physical idleness.

Activity and wakefulness of a person should last 16 hours a day - this is the norm. But if for the whole day he did not have to perform almost any physical activity, then the period of wakefulness of this person increases. As a result, if we spent our day mostly in an armchair in front of a computer, we, unfortunately, will not be able to fall asleep quickly and sweetly. Usually, with such violations of the daily routine, you want to sleep 17-19 hours after waking up in the morning and not earlier.

It is interesting that these "extra" hours are practically useless, at this time the brain is already in a state of rest and its efficiency is significantly reduced. And for sports, such a state of reduced tone is not suitable. As a result, we move little, sit in front of the TV or at the computer, periodically look in the refrigerator and gain even more excess weight.

Are you familiar with a constant sleepy state, a feeling of chronic fatigue, problematic falling asleep? All these phenomena are caused, among other things, by a violation of our biological clock - our daily routine diverges from them. There are circadian (biological) rhythms of the whole organism that are common for the entire biological species of a person. They have developed with us as a result of evolution. According to these rhythms, neurologists recommend falling asleep no later than 22.00–23.00. Indeed, for a full-fledged healthy sleep at night, 5.5–6.5 hours is enough. And when we allow ourselves to sleep often and for a long time, this disrupts the normal course of sleep stages, we have a “broken” sleep rhythm. Such sleep does not restore or relax the body and brain, but exhausts them.

On weekends, you should free up at least a little time for a family trip to the pool, walks in the park, active family games or other, if possible, sports activities. The routine of weekdays also needs to be put in order.

Physical exercise

Contrary to the general misconception that heavy physical activity is necessary for weight loss, many years of medical observations have proven that the most effective in the treatment of excess weight are small, but prolonged loads. For example, daily active walking for at least an hour or intensive exercise for 5-7 minutes 3-4 times a day.

Your workouts must take place in the presence of fresh air. Indeed, for the work of muscle fibers during physical activities and for the recovery processes after them, our body needs energy. He can get this energy, including from oxidized (burning) fat. And oxidation reactions can only take place if there is a sufficient level of oxygen in the blood. Now it is clear that “fresh air” is not a boring saying, but a necessary condition for losing weight. So, walking before going to bed not only soothes and relaxes, but also slims us!

Please note that after a correct, low-intensity workout in the muscles, you should have a pleasant warmth, you should feel their tone. At the same time, appetite remains either at an ordinary level, or decreases. If, as a result of training, you feel significant fatigue, your muscles are very relaxed and you really want to eat, most likely your load was too large and it is desirable to reduce it. The peculiarity of heavy physical exertion is that chemical reactions of a different type occur in the muscles and other tissues of the body. In this case, appetite increases, fat oxidation decreases, and muscle mass increases rapidly.

Based on all the facts, we can draw the following conclusions:

1. Diet must be combined with physical training.
2. You can't stop exercising abruptly. Because of this, the chemical processes in muscle cells will change, and adipose tissue will begin to develop again.
3. In those parts of the body where muscles work more, fat is oxidized faster - this should be taken into account when choosing sports exercises.
4. It is worth choosing physical exercises that you really like. They should be comfortable for you so that you can do them for a long time and not quit. Only regularly working muscles burn fat even at rest.

As part of the 12-week weight loss program, from the second week, physical activity will be gradually introduced, taking into account the peculiarities of human physiology on the way to losing weight.

Daily schedule for losing weight

07.30	We wake up in a good mood	18.30–20.30	Forget about worries and give all the best in training
07.30–08.00	We ventilate the bedroom and perform simple exercises	20.30–21.00	Coming home, cooking dinner or taking care of the kids
08.00–08.15	We take a shower, we wash	21.00–21.15	We finish household chores, put the children to bed
08.15–08.30	Preparing a breakfast rich in fiber, not oversalted or sweetened	21.15–21.45	We go for a walk before going to bed, upon returning we do a small stretch of the main large muscles and ligaments
08.30–09.30	We go to work, we walk part of the way	21.15–22.00	Take an evening bath or shower
09.30–17.30	We work, taking small breaks to stretch	22.00–23.00	Relax, read
17.30–18.30	We go to our favorite fitness club, dance club or shopping	23.00	falling asleep

conclusions
In the first week of the weight loss program, you learned the most important principles in nutrition, daily routine and physical activity. All subsequent weeks will be based on these principles. If you follow the recommendations of the first week, you will feel better in the coming days.

Any person who has set himself the goal of getting rid of extra pounds needs to reconsider the regimen of the day and nutrition. For weight loss, it is also important to responsibly exercise. Comprehensive impact on the problem is the key to a successful result.

How many times a day should you eat?

With a sharp restriction of the daily calorie intake, many people make a gross mistake. They believe that the number of meals should also be reduced. But it's not. If the breaks between meals are long, the chance to get rid of unnecessary kilograms is reduced to almost zero. This is due to the dependence of hunger on blood sugar levels. With rare snacks, its level is significantly reduced. As a result, at the next meal, a person uncontrollably absorbs food - the process takes less time, but nevertheless, the feeling of fullness does not appear earlier than 15 minutes after the start of the meal. As a result: overeating, excess weight, weakness, constant feeling of fatigue, malaise.

In order to lose weight and improve digestion, you need to maintain the same level of sugar in the blood. To do this, you need to plan a daily diet and divide it into 4-6 doses. Thus, the metabolic rate does not decrease, as does the sugar index.

As "side effects" a person receives:

• charge of energy: working capacity increases, laziness and a feeling of fatigue recede;
• hunger ceases to disturb, craving for flour and confectionery products decreases;
• thought processes improve;
• due to the acceleration of metabolism, calorie consumption increases sharply;
• vitamins and minerals are better absorbed by the body.

Do not forget about maintaining water balance. Pure non-carbonated liquid is important for weight loss. The daily routine should be designed in such a way that it has time for taking several glasses of water:

• immediately after waking up;
• between snacks (half an hour before the start and an hour after the end of the meal);
• 40 minutes before bed.

In order to calculate the daily rate of water, you need to multiply your weight by 31 (for men - by 35). For example, a woman's body weight is 70 kg: 70 x 31 \u003d 2170. This means that she should drink 2.2 liters of pure water per day. When playing sports, this figure should be increased by an average of 500 ml.

Diet calorie content

In order to lose weight, you do not need to sit on. It has long been proven that with their completion, the lost weight will return with a vengeance. It is enough to limit the calorie content of the diet somewhat, and the kilograms will begin to go away gradually, without provoking the appearance of various diseases.

The indicator of energy costs is individual for each person. It depends on height, physique and age.

In order to find out how many calories you need to consume per day, you should make several calculations:

1. Find out the metabolic rate (energy expenditure of the body at rest). Divide your weight in kg by 0.454. Multiply the result by 0.409. The resulting number is multiplied by 24 (hours per day). The result will be the resting metabolic rate, expressed in kilocalories.
2. Determine the total energy consumption per day. They depend on the level of metabolic rate and must be multiplied by one of the coefficients: 1.2 (in the absence of any activity during the day); 1,375 (physical activity up to 3 times a week); 1.55 (3-5 times); 1.725 (6-7 times), 1.9 (with frequent and active sports, very mobile work). After making a similar calculation, you will find out how much you need to get from food in order to maintain your existing weight.
3. Calculate calories for weight loss. To lose weight without a threat to health, you need to multiply the total energy costs by 0.8. Thus, exhausting diets, which also lead to the opposite effects or other health problems, can be avoided. And by reducing the calorie content of the daily diet by only 20%, you can get rid of excess weight.

To date, there are many applications for phones and tablets that eliminate the need to perform mathematical operations. Programs for counting calories not only help to comply with the norm, but also provide information on energy consumption during any exercise.

BJU ratio

Proteins, fats and carbohydrates play important roles in the process of life. To get rid of excess weight, you need to adhere to the following rules:

1. Limit your intake of carbohydrates, but don't cut them out completely. They provide energy for the whole day and nourish the brain. Norm - 50-70 gr.
2. Leave the same or increase the amount of proteins. This is important for strengthening muscle tissue, and so that the weight does not go away at its expense. Norm - 1 gr. per 1 kg.
3. Avoid eating fat. It is necessary for the normal functioning of all organs and systems. The norm is 20% of body weight.

In the daily regimen for weight loss, more time should be taken for breakfast. At the same time, it is important to consume carbohydrates. For dinner, it is recommended to leave the most easily digestible food.

Why diet is ineffective without exercise?

An important part of the daily regimen for weight loss are workouts lasting at least 1 hour. Even if you follow all the principles of a healthy diet, it is difficult to achieve a beautiful body without exercise. Muscles and skin become flabby, creating an unattractive appearance. In addition, the weight returns faster.

Regular training strengthens the muscle corset, more calories are burned, the skin is tightened, and the result is preserved for a long time.

Training plan

For beginners, all exercises are recommended to be performed under the supervision of a specialist. He also individually draws up weight loss programs for young men, taking into account their physiological characteristics and health. The optimal number of workouts per week is 3-4: the muscles need time to recover. With this mode, it is desirable to work out all muscle groups in one session.

Sample workout plan:

• warm-up on a treadmill;
• lunges with legs (or steps on the steppe);
• deadlift;
• bending the legs in a lying position;
• squats;
• from a lying position;
• standing dumbbell exercises (or chest press);
• stretching.

The optimal time must be chosen based on biorhythms. For some, training is the perfect end to the day, and someone gets a charge of vivacity from it in the morning.

On non-intense days, you can do stretching, yoga, jogging, or just taking a walk. For example, leisurely walking burns about 170 kcal in 1 hour, fast walking burns 400 kcal. Jogging consumes 500 kcal. Regarding how much to pass per day for weight loss, there is no single answer. But even 1 hour of active walking helps in getting rid of excess weight and improves health.

The value of water procedures

On non-training days, you can also go swimming. It is extremely useful for the figure. An hour of swimming in the pool burns 800 kcal. In addition, metabolism is accelerated, muscles do not overwork, the work of all organs and systems improves. Also water procedures get rid of cellulite.

What time do you go to bed?

The production of hormones that suppress hunger is triggered during sleep. And in order for him to be strong and healthy, it is important to go to bed between 22 and 23 hours.

Each person needs a different amount of sleep to be alert. But in order to lose weight, it should be 7-8 hours.

Drawing up a schedule

The daily routine for weight loss cannot be a reference for everyone, but when planning it, you must adhere to the following rules:

1. Immediately after waking up, you need to drink a glass of water and do exercises.
2. Breakfast should be dense and high-calorie, the time between snacks should be 2-3 hours.
3. Training 3-4 times a week for 60-90 minutes (on other days - swimming, yoga, running, stretching, walking, etc.).
4. Don't forget to keep hydrated.
5. Go to bed at the same time every day.

Finally

Once a person has a goal to lose weight, it is important not to give up at the beginning of the journey. The key to excellent results is a carefully planned daily routine, including the time of meals and physical activity. The energy value of snacks is of considerable importance - monitoring its performance will help get rid of excess weight, a constant feeling of hunger and provide a boost of energy for the whole day. And in order not to get confused in mathematical operations, you can use the program for counting calories on your phone. It will also tell you how much proteins, fats and carbohydrates were eaten and how many calories were consumed.

The modern rhythm of life leaves its mark on people's health. Modern man has little to do with the animal world. However, the rhythms in nature affect all life on Earth.

The wrong mode of the day has a negative impact on the physical and mental health of a person. Including contributes to the accumulation of excess fat in the body.
The correct daily routine for weight loss includes:

• physical training;
• healthy eating;
• drinking regime;
• rest;
• sleep and wake patterns.

• larks;
• owls.

Actually this is a myth. All living beings on the planet live according to strictly defined rhythms. Therefore, it can easily become a lark again. To do this, you need to give up bad habits and follow the recommendations for a healthy lifestyle.

By the way, you need to sleep 6-8 hours. Oversleeping does the same harm to the body as lack of sleep. Therefore, it is important to properly organize your schedule.

Stress and lack of sleep increase appetite

As a result of lack of sleep, the body produces a hormone called ghrelin. It is also called the hunger hormone. A high concentration of this hormone leads to obesity. Because people want to eat a lot. Sleep is essential for the proper functioning of the body.

In addition, regular physical training is necessary for this. Systematic exercises will help strengthen the muscles of the body and burn excess fat. In addition, exercise helps to get rid of insomnia.

Why is there a problem of excess weight?

1. bad habits;
2. malnutrition and harmful products;
3. lack of physical activity;
4. lack of sleep;
5. stress.

Do not forget about maintaining the balance of fluid in the body. On average, 30 milliliters per 1 kg of body weight is needed. People who lead an active lifestyle need to drink more water.

How to make a mode?

Making the right daily routine is very simple. To do this, you can use a regular notepad or a special program on your phone or computer.

When drawing up a schedule (schedule of classes), it is necessary to take into account the following points:

• physical exercise;
• breakfast;
• rise and fall;
• food for the day;
• charger;
• rest;

You must know your schedule to the minute and always stick to the established routine.

A correct, thoughtful and tailored daily routine is very important for you. Because it gives a significant benefit:

• in efficiency;
• productivity;
• performance.

So you can spend more time on:

• family;
• your hobbies;
• rest, etc.

Changing your daily routine is essentially a chain of changing your habits, and the good news is that habits are easy to change. Here, the main thing is not to try to take some kind of habit and repeat the same action for 20-40 days in the hope that it will be integrated into your life and become habitual.

Here it is very important at the early stages according to a special algorithm:

• think about how you will act;
• create some kind of "reminders" for yourself.

Then your work on creating a habit will be as simple and effective as possible.

There are 2 points that are very important to consider when forming a habit:

1. work format;
2. proper goal setting.

Why is format important? For example, you teach your child to brush their teeth every day. It seems like he brushes his teeth for 10-20 days. But nevertheless, as soon as you stop controlling it, it stops doing it.

Why is this happening? The fact is that every time he goes to brush his teeth with a disgruntled face. In general, this forms the habit of not liking brushing your teeth.

Therefore, it is important follow the format. Only in this case you will achieve results. When you form a habit, monitor your condition:

• positive;
• cheerful and happy state.

If you go to wash your face in the morning with a dissatisfied face, then you will not fix the habit. Follow the format and mood.

The second important point is goal setting. Usually people set a goal very rigidly and specifically. A little spread is needed. You need to think about how you will act in 3 states:

• working situation (normal)
• minimum plan;
• maximum plan.

Working situation. For example, you decide to go to bed every day at 11:00 pm. Normally, every day you need to go to bed at 11.00 pm. This is how a habit is formed.

Minimum plan. But there are days when the situation is unfavorable. In this case, you should have a plan at least. This is what you will do even if things don't go according to plan.

For habits associated with sleep, the minimum plan can be expressed as a shift in time. That is, normally you go to bed at 11.00. But on some unfavorable days, you can go to bed until 12.00. This will be your minimum plan.

Or it could be a change in the number of days. That is, you should go to bed at 11.00 every day, but once a week you can afford to get out of this schedule, because you have some kind of unforeseen situation.

Maximum plan. For example, you can not only go to bed at 11.00, but also do some additional ritual before going to bed. This is what you will do if you have enough energy and time to fit into the formation of your habit.

Diet

You need to eat according to the schedule throughout the day. In this case, a person will not feel hungry and will receive all the necessary components from food.

1. Breakfast (from 7.00 to 9.00).
2. Lunch (from 11.00 to 12.00).
3. Lunch (from 13.00 to 15.00).
4. Afternoon snack (from 16.00 to 17.00).
5. Dinner (from 18.00 to 20.00).

It is necessary to take food in small portions. There should be a break of 2-3 hours between meals. You can snack if needed.

Training mode

Preferably in the afternoon. Because exercising in the morning on an empty stomach is uncomfortable for most people. But if there is no opportunity to study at another time, then you can.

Sport cripples, physical education heals. For most people, exercise is recommended. You need to exercise 3-4 days a week. The duration of the lessons should be 30-40 minutes.

Drinking regime

Water is the most important factor in maintaining and strengthening our health. This is something without which the body dies very quickly. The water we drink contributes to the functioning of every cell in the body.

Today, the problem of dehydration is very acute. Many of us simply do not drink a certain amount of water. That is, they do not comply with the so-called drinking regimen.

For each person, the calculation is very simple. This is 30 milliliters of water for every kilogram of weight. For example, a person weighing 60 kilograms should drink 1.8 liters of water.

It's only water. Excluding:

• juices;
• broths.

The body needs good drinking water:

• without various impurities;
• without bacteria;
• free of salt and chlorine.

Dehydration leads to very serious problems. It is difficult for thick blood to penetrate the capillaries and reach every cell. As a result, the cells receive less useful elements. This leads to an increase in blood pressure.

When to drink water?

1. A glass of water on an empty stomach;
2. 20-30 minutes before eating;
3. 1-1.5 hours after eating.

Differences between male and female

Men's daily routine is slightly different from women's:

1. Physical training. Men can do strength training. Whereas women are more preferable.
2. Nutrition. The body mass index for men is calculated in the same way as for women. According to this indicator, men need more useful elements than women.
3. Drinking mode.

Myths about daily routine

1. Larks and owls. In fact, all people can be both larks and owls. To do this, you just need to change the mode of the day.
2. You can not eat after 19.00. In fact, you need to eat in the evening.

1. Make it a rule to do the right things at the right time of the day. That is, it is important to have lunch from 11.00 to 13.00 of the day. Because it is at this time that we have the brightest “digestive fire” and the sun is at its zenith. Any food you eat will not be stored in fat, it will be digested.
2. You also need to go to bed at the right time. Because a certain energy comes into force from 18.00 to 22.00 in the evening. In order to sleep and relax physically and mentally, you need to sleep from about 22.00 to 05.00 hours.
3. During weekends, remember that you can sleep in.

Use these tips and be healthy!

Physical activity is a must for weight loss

The maximum rate of weight loss can be no more than 1 kg per week. If someone promises you to lose weight faster, then run from this person. Think logically, in order to gain a few extra pounds, we need to work hard for months or years.

When we come to the understanding that they need to be reset, we want to get the result tomorrow, and preferably right now.

What happens to us when we lose weight?

When a person loses weight, he loses two main types of tissue:

• muscular;
• fat.

Muscles are very heavy. The loss of a large amount of muscle tissue will turn the arrow in the desired direction. But it will turn our body into flabby and ugly.

Muscle tissue is very active. It is important not only how much we eat, but also how much we spend. A person who has a lot of muscle at rest spends much more energy than a person who has a lot of fat.

How can we store energy?

1. in the form of glycogen (processed glucose in the liver and muscles);
2. in adipose tissue.

When we eat more than we need, the excess is deposited in different places.

Why does muscle melt faster than fat? The fact is that by evolution we are arranged in such a way that we need to save our energy. As soon as a person begins to eat little, his body receives a signal: "Food is not supplied, take care of everything that you can take care of, spend what you need less."

That is, if we stop eating, then the body turns on defense mechanisms and begins to store fat and break down muscles. Basic rules for weight loss:

1. proper weight loss (70% due to adipose tissue);
2. the menu should contain all the main components of food: proteins, fats, carbohydrates.
3. eat plenty of vegetables (this helps digestion);
4. reduce portions;
5. you can't starve.

A few tips from a psychologist:

• clearly plan the daily routine;
• formulate goals;
• use motivators;
• set yourself goals that you can achieve;
• buy perfume, not a bun;
• be positive;
• keep a weight loss diary;
• be ready for change;
• enjoy life;
• seek support from others;
• set the tone for your emotions;
• appreciate all the benefits;
• do not demand the impossible from yourself;
• consult your doctor.

In all seriousness, only happy owners can talk about the ideal time of day or day of the week for physical activity. absolutely free days seven days a week. Students, working people, young mothers choose the time of classes based on their own abilities - if the first couple on Tuesday is consistently absent from the schedule, it's stupid not to take the opportunity to work out.

Most gym goers choose Mondays, Wednesdays and Fridays for workouts so that they can devote themselves to family activities or travel on weekends. As a rule, for those who work out three times a week, this schedule is optimal - there is time for rest and recovery, the work week coincides with the training schedule. The disadvantages of such a regime are obvious - these days there are the largest number of people in any gym, there are fewer opportunities to “snatch” free simulators and a decent trainer.

There is always a way out - to reduce the number of workouts or transfer their time to another day. There are simply no ideal days of the week for classes, only individually everyone selects the optimal mode. The main thing is the regularity of classes, but it will take place on Tuesday or Friday, it doesn’t matter.

No self-respecting coach and athlete will undertake to give clear recommendations at what time you need to be in training. Owls and larks are also in sports. The schedule of work, study and motherhood (for which there are simply no schedules) dictates its own rules. However, general recommendations are available for each time of day.

07-09 hours (morning). A newly awakened organism has the lowest temperature and an unawakened metabolism, therefore, without a long warm-up to warm up the muscles, injuries are quite possible. The best option for morning activities are cardio exercises and yoga.

11-13 hours (noon). Half of the day is devoted to work or study, the body needs a shake-up. Exercising during lunch stimulates blood flow to the brain, which helps you stay mentally (not to mention physically) in great shape for the rest of the day. Jogging, cycling or light weight training will be the most successful.

15-17 hours (day). Body temperature is steadily rising, weight training will be in perfect mode against the backdrop of increased testosterone. The time when the muscles are soft, the joints are flexible is also suitable for swimming and all kinds of stretching exercises. The risk of injury is minimal.

19-21 hours (evening). The best types of physical activity for the evening will be martial arts, dancing and any team games. The tension from the whole day is relieved at minimal cost, and the effect of training lasts all night, when during rest the muscles do not get tired of growing.

What time for training and classes you choose, taking into account the state of health, wallet and free time, try to fix it and turn it into a system. Physical activity should bring joy and benefit, and if you have to reshape the established regime or refuse to eat, just to get to the gym “on time”, you need to think - who is for what? Are we for training or training for us?

A well-designed daily regimen for weight loss is of paramount importance. Every year, due to the wrong lifestyle, overweight people are becoming more and more. But everyone strives to have a slim figure and good health. If you accustom yourself to the correct daily routine, you can effortlessly get a beautiful figure, maintain health, high activity and good mood.

How to make the right daily routine?

The correct daily routine for weight loss is a well-organized time for the main daily activities: work, rest, sports. The results of following this routine will be good health, a slim figure and excellent well-being.

When drawing up the daily routine, it is necessary to take into account the law of the biological clock of nature and the individual characteristics of each person.

A fact has been proven that divides people, depending on individual biorhythms, into the following types:

• owls;
• larks;
• pigeons.

People belonging to the category of owls are most active in the evening and at night, wake up late. Larks, on the contrary, get up early and can immediately join in any kind of activity. In the evening, they need quieter activities and early bedtime. A mixture of biorhythms inherent in owls and larks form a new psychotype - pigeons.

A harmonious day for each person should consist of activities focused on individual biorhythms, otherwise the body will not be able to cope with untimely loads. This can lead to serious health problems. At first, the body will resist living according to the schedule. But after a few days, this lifestyle will become a habit.

There are some general patterns of nature that affect human life. The correct daily routine should take them into account. According to the biological clock, for example, a person's peak performance is between 11:00 and 13:00 and 15:00 and 17:00. In the period from 13:00 to 15:00, the body requires nutrition and a short rest.

The main components of each daily routine should be:

• fruitful work;
• healthy eating;
• physical exercise;
• hobbies and hobbies;

Especially on the processes of losing weight, nutrition, sleep and physical activity have an active influence. What underlies them should be discussed in more detail.

Healthy eating is the key to fast weight loss

An important item in the daily routine for systematic weight loss is timely and proper nutrition.

Its main rules should be considered:

1. Eating fresh and wholesome food.
2. Exclusion of any diets.
3. Catering arrangements at the same time.
4. Mandatory inclusion in the schedule of a full breakfast.
5. Proper distribution of the amount of food throughout the day: a larger amount of food should be consumed in the morning.
6. For the human body, the intake of proteins, fats and carbohydrates is important, the main thing is to know what to consume at what time. Complex carbohydrates are well absorbed by the body in the first half of the day, and proteins in the second.
7. Exclusion from the diet of smoked, fried, flour, sweet.
8. Sufficient intake of clean and fresh water.
9. Should not be transferred.
10. Do not eat 2-3 hours before bed.

A proper breakfast will serve as a reserve of energy and vitality at the beginning of the day for people who decide to start the fight against excess weight. It should include whole grain cereals, dried fruits, fruits, juices. You can afford some dark chocolate. Bread losing weight should be excluded completely or sharply limit its amount. At lunch, you can replenish the body's reserves with vegetable soup, lean meat or fish, fresh vegetables. Sour-milk products, chicken or fish are suitable for the evening. Healthy eating means proper food preparation. To do this, stock up on a double boiler and oven.

Between the main meals you need to arrange small snacks. At this time, it is good to eat fresh vegetables and fruits, nuts. At night, a glass of kefir or another fermented milk product will be useful.

Eating on a strict schedule with healthy food, you can achieve high results in reducing body weight in a natural way. A kind of incentive for losing weight will be the creation of a diary in which a balanced diet will be drawn up in the near future. All the misses and shortcomings of the past day will also be indicated there.

Sleep is an integral part of a healthy lifestyle

Proper nutrition, observance of a full-fledged sleep regime help people with overweight lose weight. Sleep allows you to relieve fatigue that has accumulated over the whole day, restore the energy reserves of the nervous system, and normalize the balance of power.

In the presence of healthy sleep, the human body produces the hormone leptin, which reduces the need for food. A person can easily regulate his daily diet, including low-calorie and healthy foods.

Another situation occurs when a person does not get enough sleep. There is a production of a large amount of ghrelin - a hormone that requires you to compensate for the lack of sleep with high-calorie foods.

How to create a healthy sleep routine? This will require:

• get up and go to bed at the same time, even on weekends;
• set the required individual time spent in a dream;
• get enough sleep;
• try to create a good quality of sleep.

A well-established sleep pattern allows a person to fall asleep quickly and wake up easily at certain hours. There is no need to set an alarm to control the rise.

Sleep duration varies from person to person. On average, it is about 8 hours. Everyone chooses for himself the optimal period of sleep, during which he wakes up alert, energetic, rested. It is worth noting that oversleeping for a person is also fraught with negative consequences.

The quality of sleep largely depends on the surrounding atmosphere. The room should be cool, quiet and dark, the bed linen should be clean and pleasant for the body, the bed should be comfortable. Sleepwear should not restrict movement. You can't eat before bed. With great emotional excitement before going to bed, you should calm down, breathe fresh air, read, drink a glass of warm milk.

Exercise regimen for weight loss

Physical activity should become a mandatory part of the daily routine, especially for those who decide to lose weight. You can not neglect the morning exercises, which will help you wake up, activate your strength for the coming day, and add energy. For morning exercises, it will be enough to allocate 15-20 minutes.

You should also consider a weekly plan of physical activity and include it in your daily routine. To do this, you can contact a specialist who will help you create an individual training program.

In the morning, cardio training (swimming, walking, running) will be appropriate, and in the evening - stretching exercises. Each of those who want to lose weight chooses physical activity to their liking. You can visit the pool or gym several days a week. Self-training can be just as beneficial as going to the gym.

Recently, yoga, Pilates, tai-bo are very popular. A good result for weight loss will be given by exercising in the fresh air. The optimal time for sports is 45-60 minutes (3 times a week).

For weight loss, it will be important to increase physical activity in your daily life: you should walk more, give up the elevator, try to do physical exercises at the workplace.

Properly composed daily routine provides an integrated approach to the problem of losing weight. Only he will allow once and for all to say goodbye to excess weight.