The best gift you can give yourself is not to postpone what you have to do today. For example, bring your body in perfect shape with an easy and effective weight loss regime.

There is no healthier and more appropriate way to lose extra pounds and gain muscle mass than the combination of proper nutrition, physical activity and discipline. To achieve the coveted success in weight loss, we have put together a plan with the optimal hours for training and weight loss food to help you achieve the figure of your dreams. With it, you will be able to speed up your metabolism, you will be able to burn a lot of calories and you will be able to work seriously on fat deposits.

Healthy weight loss diet: daily routine

A properly selected daily routine is an indispensable thing in the weight loss process. So what exact actions contribute to weight loss:

  • getting up and waking up at the same time;
  • morning exercise routine;
  • full breakfast;
  • physical activity in the afternoon;
  • proper nutrition or diet;
  • rest.

An example of a 24-hour diet that will help you lose weight :

7:00

Wake up. You stretch with all your heart – this will improve your blood circulation. Get up smoothly and give yourself 2 minutes for weight loss exercises: jumps on the spot, knees touching your hands bent at the elbows, yoga complex, pushing or twisting.
7:15

It’s breakfast time. Opt for the 2-egg omelet or any other protein-rich breakfast you prefer. This way you will keep the feeling of satiety longer and you will not get overeating.
7:45

Training at home or at the gym. Pay special attention to this point, repeating each exercise 5-6 times. You can do outdoor activities, intensive sports, intense walks, swimming, visiting the sauna or spa.
9:00 p.m.
Drink a glass of milk. A diet high in calcium can accelerate weight loss, according to a study that involved volunteers with varying degrees of obesity.
10:00 am

Have a protein-rich snack. For example, a small chicken or turkey sandwich, wholemeal bread and cheese. A study by the University of Georgia states that athletes who ate 3 snacks during the day (230 kcal each) spent more energy and were more active than athletes who did not include snacks in their diet.
11:00 p.m.
Take a short break from work and a walk through the office along the hallway or a short walk down the street. A recent Mayo Clinic study found that slim people walk an average of 5 miles a day more than obese people. In addition, it is a wonderful time for productive mental activities, creativity, study.
13:00

It’s lunch time. The digestive system is in its most active phase. Eat a salad of grilled spinach with meat and almonds: each of these ingredients contains a lot of magnesium – a mineral that helps digestion.
14:00

If you have conversations at work, try to talk on the go, instead of booking a meeting room.
16:00
Drink a glass of chilled green tea without sugar. According to a study published in the Journal of Nutrition, the catechins in this drink help reduce the percentage of body fat. Don’t buy ready-made green tea in bottles: it contains dyes, sweeteners, flavors and preservatives. You can also enjoy a fruit dessert.
17:00

Eat a handful of hazelnuts in wasabi icing or something more spicy. Spices help digestion, stimulate metabolism and speed up calorie burning.
19:00

Before or after dinner take a walk. Strong walking will help your body cope with what you ate one day. It is also a good time for fitness, dancing, jogging, swimming.
7:30 p.m.
It’s time for dinner. If the food was light during the day, heavier food is approved in the evening. Gary Foster, director of the University’s Center for Obesity Research and Educational Dietary Programs, says it doesn’t matter what time the body receives the calorie dose. The main thing is not to exceed the daily norm.
21:30

Read a book, turn on the beautiful music, do cosmetic procedures and relax. Stress increases the level of cortisol, a hormone that causes the body to retain fat. In addition, a quiet and enjoyable occupation before bed will help you fall asleep faster.
10:30 pm

Go to bed. Sleep cycle disorders affect hormones that control appetite and ultimately lead to a constant feeling of hunger.

Fast weight loss diet: 4 healthy diets

Japanese diet

By following the Japanese diet for 7-13-14 days, you can get a quick effect, as this weight loss diet counts for protein, fat and carbohydrates.
The menu of the Japanese diet for weight loss consists of products with a minimum content of calories, carbohydrates and without salt, spices, sugar and sweet confectionery, as well as any alcohol. So the diet is considered strict.
The essence of the Japanese diet is high protein intake. However, a large amount of protein loads the kidneys, which leads to weakness, loss of strength, headache, unpleasant taste and odor of acetone in the mouth. Therefore, it is not recommended to extend this diet for more than 14 days.
The Japanese diet for weight loss for 7, 13 or 14 days requires you to follow the general rules, including the prohibition of sugar, snacks and salt, but also to consume at least 1.5 liters of plain water daily. Drink a glass of water 30 minutes before meals.
You can follow this diet less often than once every two years, because, like many other diets considered strict, it contains a small number of calories and vitamins. With this fast weight loss regimen 1 kg per day is guaranteed to lose you. It is better to start losing weight and cleanse the body during the season of young vegetables and fruits, so that the body feels comfortable.

The main products of the Japanese salt-free diet are :

  • Meat – chicken, beef (boiled or steamed);
  • fish – low-fat fish varieties;
  • dairy products – kefir, yogurt, cheese (all low-fat types);
  • vegetables – cabbage, zucchini, carrots, eggplant, peppers, tomatoes, cucumbers. It is better to eat raw or cooked vegetables;
  • fruits – apples, pears, citrus fruits (orange, lemon, grapefruit), pomegranates, kiwis;
  • vegetable oil;
  • oua;
  • green and black tea;
  • natural juices without salt and sugar;
  • black coffee. As for coffee, you will have to drink a lot, and this is not absolutely suitable for people with heart disease and high blood pressure.

Prohibited foods include :

  • meat – pork, lamb, and all kinds of sausages;
  • fish – species of fatty fish, for example, mackerel, salmon, herring;
  • fatty dairy products, such as milk and cheese;
  • starchy vegetables: potatoes, corn;
  • fruits – sweet fruits such as bananas, grapes, mangoes;
  • smoked meat and pickles, preserves and any semi-finished products;
  • packaged sauces and juices;
  • alcohol;
  • sugar and salt;
  • flour products.

Vegetarian diet to lose weight

The vegetarian diet is good for your health because it provides a minimum intake of cholesterol and saturated fats. The main food of vegetarians is herbal food, which is rich in dietary fiber, vitamins and beneficial substances.
Plant foods rank first in many weight loss systems because they contain far fewer calories and fats than animal products.

Thus, the body will receive a large amount of fiber, which will help normalize digestion. Moreover, fruits and vegetables strengthen immunity and improve health. Vegetarians are less likely to suffer from high blood pressure and cancer.
Following a vegetarian diet for weight loss will allow you to lose weight slowly but healthily. With this diet to lose 10 kg in a month are the minimum guaranteed result.
1 week menu (including dairy):

First day

  1. Breakfast: buckwheat porridge – 150 g, can be skim milk or kefir;
  2. Lunch: vegetable soup – 200 ml, 1 rye toast, fresh vegetable salad – 200 g;
  3. Dinner: grilled vegetables – 200 g, boiled brown rice – 150 g.

The second day

  1. Breakfast: two hard-boiled eggs, toast with feta cheese and tomatoes;
  2. Lunch: a salad of celery, apples and low-fat cheese, seasoned with olive oil, lemon juice and spices – 200 g;
  3. Dinner: two baked potatoes, pumpkin caviar – 150 g, 2 slices of toast (wholemeal flour).

The third day

  1. Breakfast: rice porridge with milk – 150 g, low-fat yogurt – 150 ml, two pears;
  2. Lunch: tofu soy soup – 200 ml, a bun with sesame seeds, boiled vegetables – 150 g, orange;
  3. Dinner: stewed vegetables with mushrooms and onions – 200 g.

The fourth day

  1. Breakfast: boiled or fried egg, cucumbers and herbs, a glass of kefir;
  2. Lunch: peppers stuffed with rice and vegetables – 200 g, two apples;
  3. Dinner: two boiled potatoes, green beans – 150 g, two tomatoes.

Fifth day

  1. Breakfast: oatmeal – 100 g, a glass of low-fat kefir, banana;
  2. Lunch: lentil soup – 200 ml, cabbage and carrot salad – 150 g, two kiwis;
  3. Dinner: vegetable stew – 250 g.

The sixth day

  1. Breakfast: cheese -100 g, low-fat yogurt – 150 ml, berries -100 g;
  2. Lunch: light borscht – 200 ml, eggplant – 150g, apple;
  3. Dinner: boiled cabbage with mushrooms – 150 g, two slices of rye bread, a glass of kefir.

The seventh day

  1. Breakfast: cottage cheese – 150 g, drinking yogurt – 150 ml, orange;
  2. Lunch: barley porridge, cauliflower salad, a glass of tomato juice;
  3. Dinner: casserole with potatoes and other vegetables, baked asparagus – 150 g.

Monica Anghel’s dissociated diet

Monica Anghel claims that she lost 20 kg for 5 months due to her dissociated diet and little exercise. The secret and principles of this diet are as follows:

  • 3 days of meat (including sausages);
  • 3 days of vegetables and fruits (peas, green beans, potatoes, bananas, seeds, pistachios, pears, grapes, dried fruits, etc.), garnishing them with cereals (rice, etc.);
  • 3 days of dairy products (sour cream, cheese, milk, etc.);
  • 3 liters of water per day;
  • without bread.

A strict daily menu would be this:

  1. Breakfast: 1 boiled egg + 50 gr. of lean fresh cheese or semi-skimmed cheese + 1 bell pepper + sugar-free coffee;
  2. Snack: 1 apple / 1 slice of pineapple / 15-20 almonds;
  3. Lunch: vegetable soup with meat / egg or beef / pork tenderloin + dandelion salad and cherry tomatoes.
  4. Snack: semi-skimmed kefir
  5. Dinner: a large bowl of lettuce + white fish or turkey breast

Rina diet

It lasts 90 days and also has the right principles for dissociated food. The Rina diet involves four daily food cycles, which means that you have to eat a certain set of products every day.
Here is an approximate menu:

Protein Day

  • Breakfast: any fruit (two apples, two pears, two peaches, a glass of berries).
  • Lunch: boiled meat (beef, poultry, pork, rabbit, turkey, fish, seafood) – 250 g, or eggs – 2 pcs, or cheese – 150 g, or cottage cheese – 200 gr. + fresh salad – 400 g + light soup – 300 ml + bread – a slice.
  • Dinner: same menu as for lunch, but broth and bread should be excluded. For dinner, opt for half a portion of lunch.

Note: During the day, it is allowed to drink tea, water and no more than 200 ml of milk. It is important not to allow the simultaneous use of different types of protein foods: eggs and meat; dairy and meat products; dairy products and eggs.

Starch Day

  • Breakfast: any fruit – two identical (two apples, two pears, two peaches, a glass of berries).
  • Lunch: beans – 200 g, or peas – 200 g, or soybeans – 200 g, or lentils – 200 g, or rice – 200 g, or potatoes – 200 g (boiled) + bread – a slice + vegetable salad – 300 g or vegetable broth – 300 ml.
  • Dinner: the menu is the same as for lunch, but bread should be excluded.

Carbohydrate Day

  • Breakfast: any fruit (apples – two, pears – two, peaches – two, berries – one glass).
  • Lunch: cooked pasta with spices – 200 g, or pizza with tomato sauce – 250 g, or tomato sauce with various vegetables and spices, or savory biscuits (cookies, pancakes) – 250 g. + Buckwheat – 200 g or millet / barley – 200 g.
  • Dinner: cake – a slice, or ice cream – three balls (100 g) + dark dark chocolate.

Vitamin Day

On this day you can only eat fruit. The fruits can be eaten in any combination, choice, ripe or raw. If you do not have problems with your intestines and stomach, you can only eat raw fruits all day. You can also eat nuts, seeds, nuts.
In the daily diet, you can include fruit soups or fruit purees, compotes, adding a little sugar. You can even combine them with fresh vegetables.

Basic rules :

  • Do not eat after 20:00;
  • For cooking and seasoning vegetable salads, use a quality vegetable oil (olive, corn, sunflower);
  • Salt intake should be limited. When cooking, you can use herbs and spices;
  • It is important to drink enough plain water – at least two liters a day. It is allowed to drink compote, coffee and tea;
  • It is necessary to monitor the caloric content of food, especially on carbohydrate days;
  • Exercise regularly (up to three times a week). Physical activity trains muscle tissue and consumes energy even at rest.

It may not be easy at first to observe the results clearly, following such a daily routine, nor to maintain it strictly.
But rest assured that once these diets become a habit, you will only be encouraged to continue in the same direction in the fight against extra pounds.