Contents
- Baked fish with tomato and lemon
- What dish would you include on the menu to lose weight? Vote on the last page!
- What dish would you include on the menu to lose weight? Vote on the last page!
- What dish would you include on the menu to lose weight? Vote on the last page!
- Buckwheat porridge for fasting day
- What dish would you include on the menu to lose weight? Vote on the last page!
- What dish would you include on the menu to lose weight? Vote on the last page!
- Egg salad with salmon and avocado
- What dish would you include on the menu to lose weight? Vote on the last page!
- What dish would you include on the menu to lose weight? Vote on the last page!
- What dish would you include on the menu to lose weight? Vote on the last page!
- What dish would you include on the menu to lose weight? Vote on the last page!
Losing weight is never too late! New Year’s holidays are over, it’s time to get ready for spring and lose those extra pounds!
Anastasia Kovaleva, instructor of group programs, fitness club “Life Line”
How to lose weight: I believe that the most effective way to lose weight is with interval training. This is what I recommend to my clients. Its essence lies in the fact that during training, strength exercises are combined with cardio loads. If you devote time only to strength training, then you can build muscle, but quickly burn fat is impossible. And if you practice only cardio loads, then they “burn” muscles (along with fats, part of the muscles leaves). But it happens that girls do not have time to go to both types of workouts, so I combine both for my clients – different types of exercises. So you can lose weight without harming the muscles, the body will be more prominent and the figure will look great.
Baked fish with tomato and lemon
Recipe from Anastasia Kovaleva:
Put the prepared fish fillet (salted and peppered) in a greased form, top with sliced tomatoes, onion rings and bay leaves. Sprinkle with oil, pepper and top with lemon slices. Cover the dish with a lid or foil and bake for 40 minutes at 200 degrees.
Vera Skobenko, gym instructor and personal trainer of the Life Line fitness club
How to lose weight: I really like that in Omsk there are many opportunities to lead an active lifestyle and a lot of Omsk residents take advantage of this (and wonderful opportunities). Therefore, holidays and weekends are a good time when you can combine relaxation with active pastime: skiing, ice skating, swimming in the pool, playing paintball or dancing. And do it in a fun company of friends. Then no extra pounds of your figure are scary, and a good mood and a charge of vivacity are provided. The hardest part in this business is to overcome the reluctance and force yourself to engage in physical education or fitness. Listen to yourself, understand why you and your body need it, think about what example you set for your children. Looking at you, they will also choose a healthy and active lifestyle. Now there are many opportunities not only for outdoor activities, but also in gyms, where you can work on problem areas of your figure, engage in both an individual trainer and group exercises, and at any time convenient for you. As for nutrition, then, of course, it must be balanced, and I believe that it is important to include porridge in the diet. I really love buckwheat, oatmeal, rice porridge and cook them with pleasure.
Recipe from Vera Skobenko:
It is very simple to prepare oatmeal porridge: pour a glass of oatmeal into boiling water, cook for 5 minutes, and then add a glass of milk and bring to a boil. A hearty dietary breakfast is ready!
Yulia Povlakova, fitness trainer of the Life Line fitness club
How to lose weight: There is a well-known formula for losing weight: eat breakfast yourself, share lunch with a friend, give dinner to the enemy. I don’t think you should give your dinner to any enemies! This meal is very important for the body. Another thing is what to eat for dinner. Diet meals, of course! I have a wonderful recipe for this case. This is an ideal dish: nutritious, low in calories, and tasty at the same time. And most importantly, it is short and easy to cook!
Recipe from Julia Povlakova:
I take half a packet of low fat cottage cheese, low fat sour cream or plain yogurt (no fillers) and one banana. I grind all the ingredients in a blender for a great mousse. At the same time, you do not need to add sugar to it, because the natural sweetness that is contained in a banana is quite enough. It satisfies hunger well, at the same time it is low in calories and very useful for digestion.
Natalia Tsyganova, individual trainer and yoga instructor of the fitness club “Dolina”
How to lose weight: all people are different and everyone has their own body, therefore, when choosing a method of losing weight, you must always take into account individual characteristics. However, I have one universal advice that will suit everyone – do not indulge in excesses in food. It is to him that I follow all my life and do not adhere to a special, special diet, unless, of course, take into account the periods of preparation for the competition, when one cannot do without it. I can afford to eat both sweet and baked (by the way, I love very sweet!), But in moderation. And three-hour workouts a week will burn those extra calories. If there is no opportunity to train, you need to walk a lot. Brisk walking is a good physical activity on the body!
Buckwheat porridge for fasting day
Recipe from Natalia Tsyganova:
This is a very good recipe for a fasting day. Boil a glass of buckwheat with boiling water. In this case, the cereal does not need to be cooked, and you also don’t need to add anything there (even salt or sugar)! The porridge will infuse, swell and you can eat it during the day and drink water. In principle, you can sit on such a diet for a week (the weight goes off very well), but it is very difficult. So you can completely limit yourself to one or two days.
Tatiana Sablina, group fitness instructor and gym instructor at the Dolina fitness club
How to lose weight: the main thing is to set a specific goal. Here it is important not just to vaguely state: “I want to get in shape,” but to clearly define what exactly you want. For example, “I want to lose 3 kilograms in a month” – and then it will be easier to form a diet and physical activity for myself. During the New Year holidays, as a rule, people eat very high-calorie, fatty foods, so it makes sense to arrange a fasting week for yourself. And, of course, completely abandon fast food, chips, chocolate and other harmful carbohydrates. Very often people complain about being busy, explaining the inability to go to fitness rooms for workouts. But you can study at home too! Moreover, there is a very simple and accessible type of physical activity – running, brisk walking. These are good physical activities that burn calories.
Recipe from Tatiana Sablina:
This is the perfect dietary vegetable dish. And most importantly, it is very easy to prepare it. It is necessary to cut the tomatoes, cucumber, bell peppers, olives, tear the lettuce leaves (just tear it, not cut it – then the intercellular juice is better preserved in them and the salad will be tastier), chop the feta cheese into pieces, season with olive oil and stir. You will definitely not get better with such a salad!
Lyudmila Andreeva, trainer of the Dolina fitness club
How to lose weight: You can restore beauty and harmony if you systematically help the body burn calories, eat a balanced diet and do not overuse diets. It is important to remember the golden rule here – you need to get up from the table with a slight feeling of hunger. It is better to eat often and little by little. It is widely believed that if you want to lose weight, you do not need to eat after six. I think an individual approach is important here, because biorhythms and daily regimes are different for everyone (some go to bed very late). Therefore, I am sure: you have to adhere to another rule – the last meal should be 4-5 hours before bedtime. And, of course, do not neglect physical activity. It will be more effective if you contact a trainer with whom you will compose an individual diet and the necessary set of exercises to achieve the desired result. A regular healthy diet at a certain time is the key to successful weight loss. Learning to eat right is easy. Foods that regulate metabolism help speed it up and at the same time lose weight. This category of foods promotes fat burning, so you get your body in shape and at the same time get a pleasant taste.
Egg salad with salmon and avocado
Recipe from Lyudmila Andreeva:
Wash cucumbers, dry and chop finely. If the skin is hard, then remove it first. Peel the bell peppers and cut them into small pieces. For the brightness of the dish, you can use peppers of different colors (red, orange, yellow). Place the cucumbers and peppers in a salad bowl. Shred half a small onion. You can marinate in boiling water with salt and vinegar (whoever likes it). Peel and cut the avocado into small cubes. Add to the salad bowl along with the onions. Cut lightly salted or lightly smoked salmon into small cubes. Grind the dill. Add fish and dill to the dish. Peel the hard-boiled eggs and cut them into cubes. All this is in a salad bowl. Salt, pepper to taste, season with lemon juice. Fill with sour cream and mix gently.
Elizaveta Graf, gym instructor of the O2 fitness club
How to lose weight: the most important thing is to adjust your diet and adhere to the principles of a healthy diet. These principles are widely known, but it will still be useful to recall them. You need to give up starchy foods, sweets, eat chicken, lean beef, fish, seafood, vegetables. Moreover, it is necessary to cook for a couple or boil. And it is not true that diet meals are not delicious. A fried crust on meat is not at all a sign of delicious food, but a harbinger of future problems with shape and health. There are many recipes for dietary dishes, thanks to which you can eat tasty and varied. And of course training. Without them, without physical activity, relying only on food, it is impossible to lose weight. However, like physical exercises alone, not following the principles of a healthy diet, you cannot do it. You need at least three strength training, three cardio workouts a week and two baths. An experienced trainer in a fitness club will tell you how to properly build a workout and diet.
Recipe from Elizabeth Graf:
200 grams of cottage cheese (cottage cheese must be soft!) Beat well with two egg whites, add any sweetener. Bake the mixture in a slow cooker for half an hour.
Ekaterina Puzyrenko, fitness instructor of the O2 fitness club
How to lose weight: in order to lose weight, you need 200% of the effort. Of these, 100% is desire, 50% is proper nutrition and 50% is physical activity. Moreover, the word “food” does not mean hunger at all. A fitness instructor can tell you how to eat right. That is, in order to lose weight, you need to stock up on a good mood, come to the gym, where the coach will tell you how and what to do right. By the way, taking this opportunity, I want to share a recipe for a wonderful dietary dish – lazy cabbage rolls.
Recipe from Ekaterina Puzyrenko:
Add grated zucchini, spices and salt to taste in the minced white chicken meat, wrap each cabbage roll in foil and bake in the oven for thirty minutes. It will turn out to be a very tasty and healthy dietary dish!
Anastasia Starodub, fitness instructor of “Irina Martynova Adrenaline School”
How to lose weight: first of all, you need to close the refrigerator with a lock. This is, of course, a joke, but its essence is that you need to watch what you eat. The number of meals per day can vary from three to five. It all depends on the person’s daily routine. In any case, it is important not to overeat. This is my main rule. I eat everything and don’t have a particular diet. I love potatoes and meat, various soups, both ordinary and pureed soups. Another thing is that everything should be in moderation. If you eat a pan of pasta and a pan of meat at a time, then what kind of weight loss can we talk about? Therefore, one must avoid excesses. In addition, it is important to remember that the body needs water, so during the day you need to drink at least one and a half liters of plain, clean, non-carbonated water.
Recipe from Anastasia Starodub:
This is a very tasty puree soup, the amount of ingredients in which can be varied as you like and taste. It is necessary to stew the chopped zucchini, grated carrots and finely chopped onions in a small amount of water. Drain the water, grind the vegetables with a blender and add as much hot cream (fat content from 10 to 20%) as necessary for the puree soup to acquire the desired consistency. Season with salt to taste, boil again and sprinkle with herbs.
What dish would you include on the menu to lose weight? Vote here!
Interview
Choose a dietary meal for weight loss
Baked fish with tomato and lemon
Herculean porridge
Curd Banana Mousse
Buckwheat
Greek salad
Egg salad with salmon and avocado
Cottage cheese casserole
Lazy cabbage rolls
Soup with mashed potatoes