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Recommendations for fast weight loss without unbreakable diets.

Healthy and proper nutrition is often the key to making a person feel and look great. However, this is not the only thing that needs to be considered to be healthy and comfortable with your look. In addition, in the case of strict diets, a person often becomes unhappy, irritated and does not achieve the desired result.

Good health and appearance can only be achieved by changing lifestyles, rather than through the help of various super-superdiats. It should be noted that it is often easier to make changes to your daily routine than you might think. Inspired by Women's Health, we offer nine ways to quickly and easily lose weight and start a healthy life. The best thing about these suggestions is that you won't have to follow a diet.

Do not eat several servings of the same food!

One of the basic rules for healthy eating is diversity: don't eat the same products at each meal, and eat only one portion of each product. The only exception is vegetables and greens - you can eat the same for each meal. With other products, be careful, for example, if you eat whole wheat bread at breakfast, do not eat it at other meals, better choose whole grain rice or some other equivalent product.

By eating this way, you take on more different nutrients that will give you more power and energy for your daily work and sporting activities. Likewise, if you decide that each of your food portions should have different products, it is much more likely to avoid overeating when the cooked food seems incredibly delicious and you just want to treat yourself to an extra portion. The Flat Belly Fix

Eat pulses at least four times a week.
A study found that people trying to lose weight by consuming fewer calories than they do are doing it more effectively when they eat legumes regularly. If people take the same number of calories a day and carry around the same amount of physical activity, those who eat pulses at least once a week will lose more kilograms.

This may be due to the high fiber and antioxidant content of legumes. We have already written that the use of leguminous food is one of the basic principles of a healthy diet, as it contains a lot of protein and iron. It is advisable to germinate before the food is absorbed in the body so that the iron in the legumes is better absorbed. You can also get to know other basic conditions of healthy eating here. The Flat Belly Fix

Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.

It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here. The Flat Belly Fix

Drink one liter of water a day and every 23 kilograms of water.

Drinking enough water is very important if you want to avoid overeating and maintain your digestive system and metabolism. Water is also your best companion if you want to avoid bloating. Of course, bloating will not change your weight, but if there is an event that needs to wear tight clothing, water will be your best friend. The Flat Belly Fix

Experts recommend using the formula to drink one liter of water per day on average for every 23 kilograms of your body weight. This means that if you weigh 60 kilograms, you need to drink about 2.6 liters of water a day. How much you need to drink, you can find out by dividing your body weight by 23.

Do not eat semi-finished products and do not get salted.

If you want your body to stop collecting water unnecessarily, avoid semi-finished foods and foods that contain a lot of salt. It also stops eating its own food. Also try to eat more products that contain a lot of potassium, such as salmon and spinach, because the accumulation of liquid in the body is not only supported by the amount of salt taken, but by the sodium and potassium ratio. The Flat Belly Fix

Dietologists point out that for adults, the daily intake of salt is four to six grams, for a child under seven years - two to three grams. She points out that excessive salt intake can contribute to weight gain and recommends that salt with reduced sodium content be used instead of salt.

Take 20 minutes of high-intensity training.

If you want to lose weight as soon as possible, the training program includes high intensity interval training. They will help burn a lot more calories in one minute than medium or low intensity cardio workouts. Also, intensive interval training will increase the number of calories your body consumes 48 hours after your workout.

Another very important nuance - intense workouts will stimulate muscle formation, which is very important that unwanted kilograms do not return. Interval training is simple: 20 seconds of high-intensity exercise, 10 seconds of rest, then 20 seconds of exercise and 10 seconds of rest. Every four minutes, rest for 60 seconds, and then again perform various exercises with 10-second breaks.

Refuse from pasta, cookies and sweets.
This suggestion is hardly surprising to you, but following it, getting rid of excess kilograms will be much easier. There are many simple carbohydrates in these products that are your enemy if you want to lose weight. So try to do without pasta (the exception is, of course, whole wheat pasta), biscuits and sweets.
Take note that not all carbohydrates are bad. "It is necessary to choose composite carbohydrates, which are all wholemeal products (for example, whole grain oat flakes instead of quick-cooked oat flakes, whole grain pasta, brown rice, grain or rye bread, etc.) This way more fiber, vitamins and minerals are taken," explains nutrition. specialists.

Regular meals rich in valuable nutrients.

Another trick that will help you quickly get rid of excess kilograms is taking protein, healthy fats, and compound carbohydrates every few hours. Eat balanced meals and snacks with all three nutrients. This will allow your body to get everything you need.

Regular and full-fledged meals will give you more energy for your workouts and will help you avoid overeating. It will also stimulate your metabolism, helping you to achieve the expected results faster. Remember that fruits are not the only healthy snack, for example, if you are eating an apple, feel free to treat yourself with sliced cheese. Here you can find some delicious and healthy snacks to eat between meals.

Every day a handful of nuts.
The waist part is one of the problem areas for many women - no matter how you try, reducing its circumference may seem almost impossible. It turns out that nuts can reduce this problem. It has been researched that people who eat around a handful of nuts a day can lose much more fat in their abdomen over six weeks than people who take as many calories each day without eating nuts.
In a particular study, people eat almonds every day, but other nuts such as pistachios or walnuts can help. Nuts contain a lot of protein and unsaturated fatty acids that are needed if you want to be healthy or get rid of some extra pounds.

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The main factors that weaken human immunity.

A strong immune system is a gift of real destiny and that is why it must be saved. In this article, we will tell you about things that are damaging our immune system to the battle.

Insufficient sleep

When a person is asleep, the part of the immune system that is responsible for training immunity is activated and while we are immune, the immune system learns to fight viruses and bacteria. In other words, if we sleep too little, the immune system is less effective than it might be. Depending on the individual characteristics of each person, in order to maintain a good immune function, one must sleep for at least 7 to 9 hours

Logging - training with care for nature

Logging is the youngest area of ​​fitness. It was born in 2016 in Sweden by ecologist Eric Alström. Its name comes from the English word "jogging" (jogging) and the Swedish "plocka upp" (pick up). In 2 years it gained popularity faster than any other type of physical activity. And no wonder, it’s no secret to anyone how things are with the ecology of the world.

Plogging in the Soviet Union

Previously, during the existence of the Soviet Union, cleanliness and order were at least somehow maintained. It was profitable to collect and hand over bottles, and was constantly collecting waste paper and scrap metal. Almost all waste was recycled. In fact, throughout its existence, the Soviet Union was engaged in plogging.

Subbotniks were common when, along with the benefits to nature, people received other advantages:

Being in the fresh air.

Informal communication.

Physical activity.

Plogging in the Soviet Union

In the 90s, private enterprises became widespread. No one collects and donates bottles, waste paper or scrap metal. And besides, trash made of polyethylene and plastic is added. Parks, beaches, alleys in the trash: plastic, broken glass, tin cans. And if earlier environmental horrors were presented to us only in words and pictures, today today we ourselves face this problem every day in any park and suburban recreation areas.

Logging - training with care for nature

Back to the sport.

Logging as a sport

As mentioned earlier, literally, Plogging means “jogging” and “collecting”. In simple terms, you run and supplement your workout with squats, inclines, dragging an extra load in a garbage bag, which increases calorie burning.

For training you will need a sports uniform, trash bags and work gloves. In 40 minutes of training from a small area of ​​approximately 30 acres, you can easily collect from 4 or more 120-liter garbage bags.

In the world of plogging is widespread. It is becoming fashionable to play sports and monitor the environment. Such currents as Ecodiving and Ecoyaking appeared, combating pollution of the oceans.

Logging as a sport

In Russia, there are no officially existing such areas. In principle, we have engaged in plogging in units, of which most do not even suspect that they are doing not just a good deed, but are followers of a new sports trend.

Where there is hype, innovations in technology keep up with it: Instagram introduces a new hashtag #ploging, and the Lifesum mobile app for tracking garbage collection has been created. According to his calculations, in 30 minutes of training, an average of 288 kcal is burned.

The only minus of Plogging is trash bags made of polyethylene. But there is no alternative, this is the most convenient device. And the problem is still not in them, but in the absence and shortage of plastic processing plants.

Who benefits from plogging

Who benefits from plogging?

Logging is useful for everyone! And that's why:

Children. Fosters a caring attitude to nature. Practice is always intelligible theory.

For athletes - adds extra movement to the cardiac load.

Office staff - finally get some fresh air and go crazy.

Elderly people - that's who it is useful to break away from the bench and walk.

Ordinary hard workers: builders, miners, metallurgists. No matter. It is important to change the atmosphere and diversify pastime.

Who benefits from plogging

Plogging is the same rest. If you do not want to run, do not run. Slow walking with frequent inclines is no less good for health. Being outdoors is also beneficial. And also Ploging develops vision and attentiveness. There is excitement.

Plogging does not force you to get up from the couch, armchair or your favorite bench. It only encourages you to maintain a healthy fitness course. It is not a shame to collect garbage, a shame to pass by.