Exercise for Weight Loss Belly

December 12, 2017 00:05 | Diet And Weight Loss


Body fat is needed. Without it, we will not survive. Your cells will not be able to fasten together or absorb nutrients from consumed food. Your organs can not produce hormones that make you definitely feminine. On a cold day you will freeze. You will certainly damage the internal organs by stumbling upon a hard object. Without fat, your brain can not work at all.
Fat, wherever it is - on the hips or buttocks or between intricate curves of the brain, plays a role in almost every biological process in your body, and it is impossible to live without it. Of course, there is a line between the normal amount of fat in the body and its excess.
Now scientists already know that excess fat is bad for us. Obesity - which, from a formal point of view, means "excess fat" - is found to be deadly along with smoking, according to some studies. When you get on the scales, you get clear data about how hard you are, but not about how fatty.
Body mass index( BMI) allows you to determine this more accurately. Here's how t

o calculate it. Build your height in meters per square. Divide your body weight in kilograms by that number.
A woman with a weight of 65 kg and a height of 1.7 m is 22.5.The woman's BMI, whose weight is 118 kg, and the height is 1.7 m, is 40.8.If your BMI is 25 or higher, then your weight is considered superfluous, but if BMI is 30 or higher, it is obesity. If above 40, it is "morbid obesity", which poses a serious threat to health. With a BMI below 18.5, there is insufficient body weight - this is also an occasion to reflect, because such an indicator indicates a lack of fat for the normal functioning of the body. The index between 18.5 and 24.9 is what you need.
However, the drawback of this calculation is that it does not take into account the muscle mass. As a result, some athletes( who have a low percentage of fat and high - muscle mass) can be counted as having excess weight or, in rare cases, insufficient.
Recently, studies have begun that prove that although obesity is generally harmful, excess fat in the abdomen is much more harmful. Studies show that women with a waist circumference of 89 cm and more are at risk of developing heart disease and diabetes. For men, the waist circumference of 102 cm or more signals the same health problems. The connection between the value of waist girth and the risk of death from one of these diseases is not accidental.
According to research, the body of people with wide hips and narrow waist produces more high-density alpha-lipoprotein cholesterol, a protective form, than the body of people with large stomachs. Usually, women have a higher level of HDL( which is associated with less frequent heart attacks) than men. But everything changes after menopause, when the production of body fat changes due to hormonal changes and the risk of heart attacks in women rises.
There are several types of cholesterol, but in most cases, heart disease specialists focus on two - namely, HDL and LDL.LDL is known as "bad" cholesterol, which accumulates on the walls of the arteries and can increase the likelihood of the occurrence of heart diseases and seizures. Its optimal level for most people is 130 mg / dL( milligrams per deciliter of blood) or less. HDL is a healthy cholesterol. It removes bad cholesterol from the circulatory system and places it in the liver, where it is processed and removed from the body. A high level of HDL( 60 mg / dl or higher) gives some protection against heart disease.
The ratio of HDL to total cholesterol very well predicts the likelihood of developing heart disease. Most doctors consider a ratio of 4: 1 or more excellent. A person with a total cholesterol of 200 mg / dL and a 50 mg / dL of HDL( a 4: 1 ratio of total / HDL) is less likely to get heart disease and an attack than those who have a total of 180 mg / dL, and HDL -30 mg / dl( ratio total / HDL = 6: 1).
If you are overweight or obese, find the culprits of your condition - fatty sauces, for example. Not to mention ice cream and soda, and cakes, and cheese. From too much food, you get fat. Extra centimeters can be added also if you miss exercises that strengthen the cardiovascular system, and endurance exercise. In some cases, genes play an important role. But after 40 years, we quickly gain fat in the abdominal area because our hormones become slightly out of themselves.
When the level of estrogen falls, your body tries to keep the hormonal balance. Therefore, fat( which is extremely important for the production of estrogen and other sex hormones, not to mention the preservation of bone mass) becomes more valuable and difficult to exterminate. When you approach the menopause and reach it, the fat begins to be distributed in the body not like a woman, but rather like a man.
Have you heard the expression of a beer belly? Fat in the male body gravitates to the abdomen and in fact it is not always the fault of beer, which, of course, is very caloric and provokes weight gain in general. Fat in the female body concentrates on the sides, hips and buttocks during the period when we most likely can give birth to children. Some researchers believe - when the level of estrogen falls, the female body lays fat not in these problem areas, but in the abdomen, as does the male.
Not all women in the middle of life gain weight in the abdomen. Although some women with narrow waists and wide hips may eventually increase the abdomen to such an extent that it becomes the most voluminous part of the body, others retain the shape of the "pear" forever. For them, weight gain in the abdomen during menopause is a novelty, but subcutaneous fat is still stored in the sides, hips or anywhere else.
We are all born with the same number of fat cells( about 40 billion).As we grow, this number increases and stabilizes around the time of reaching puberty. Previously, it was believed that the difference between people with excessive and normal weight is that the first fat cells reached the maximum size. Now we know that we can( and actually do) "increase" the number of fat cells in adulthood. This is because, having reached the maximum size, the fat cells begin to divide and again increase their number. The number of fat cells in some people with excess weight is greater than in people with normal. But in the end both the number and size of fat cells determine the amount of fat in the body.
Visceral fat is named after the word viscera, which refers to the internal organs of the abdominal cavity. He hides deep in the body, enveloping the heart, liver and other nearby major organs. Since it is located under a layer of muscles, it does not shake when you walk, or is always seen on the belt, some people call it "hidden fat".In fact, you can be relatively slim and still wear too much visceral fat. But this kind of fat not only adds centimeters to the waist - it takes years of life. The presence of excess visceral fat is one of a group of symptoms indicative of the so-called metabolic syndrome or syndrome X. Other symptoms are high cholesterol, high blood pressure and an elevated level of insulin. The presence of even one of these symptoms increases the risk of developing a serious disease, but with an increase in the number of symptoms in a geometric progression, the risk also increases.
In fact, many relatively lean people have a dangerously high amount of visceral fat - and they do not even know it! Visceral fat surrounds the liver. Because of this arrangement, it is more easily split and saturates the blood with fatty acids, which can clog the blood vessels and lead to other dangerous consequences. As studies show, visceral fat is split and re-synthesized 4 to 5 times faster than fat deposits in other parts of the body and abdomen.
Waistline more than 89 cm in women and 102 cm in men( regardless of your weight) signals excess visceral fat.
Visceral fat is included in a long list of adverse health conditions, the most serious of which are: high blood pressure, seizures and heart disease;diabetes;breast cancer;dementia.
One of the main reasons for the danger of visceral fat in its effect on inflammation is the natural response of the immune system to any chronic disease. Visceral fat secretes substances that exacerbate early symptoms of disease before the immune system can react.
In fact, visceral fat can affect the cardiovascular system of women more than general obesity. Danish researchers have discovered that women with excessive fat in the abdomen have a higher risk of developing atherosclerosis than those whose fat is deposited on the sides, hips and buttocks. And that's why.
The proximity of visceral fat to the liver triggers the production of LDL cholesterol( this is a "bad" type) that collects in the arteries and forms plaques - waxy substances.
Over time, these waxy plaques increase, narrowing the arteries, limiting the flow of blood.
The narrowing blood vessels increase blood pressure and stress on the heart, thin capillaries are damaged.
Increased risk of blood clots, which lead to an attack.
Visceral fat also provokes insulin resistance - an early harbinger of diabetes. With insulin resistance, cells become insensitive to insulin, which causes the pancreas to increase its production in order to reduce the concentration of glucose in the blood. Over time, insulin resistance can lead to diabetes, which will disrupt the whole process of blood circulation and cause problems with vision, memory and healing of wounds.
The fat cell is a tiny stretchable capsule, so tiny that it can only contain a microscopic drop of fat. But fat cells do not like being alone;they are going to the group to become a fatty tissue. Basically, they just relax, until they are called by certain biological elements - usually hormones or enzymes. When hormones or enzymes signal to fat cells, the latter activate and release fat into the blood so that it is then used for different purposes.
When you overeat, excess calories fall into these devastated cells and fill them again. It does not matter how many kilograms you lost or how many hours you spend in the gym - your fat cells will never disappear. The deflated ball remains a ball.
According to the study, which involved 50 women's companies for 6 years, every 2 hours spent watching television increase obesity by 23%, and the risk of developing type 2 diabetes jumped by 14%.Part of this is due to the fact that more people eat in front of the TV and lead a sedentary lifestyle.
A study involving people with different amounts of fat in the abdomen showed that participants with the highest fat content increased by 145% the likelihood of developing dementia compared to the most slender participants.
Measurement, which more accurately reflects the amount of fat in the abdomen - the ratio of the waist and hips. Analyzing the data of 27 LLC people from 52 countries, scientists discovered that with the same BMI heart attacks suffered more often those who had a difference between the waist and hips was less.
To calculate the ratio, you need to measure the narrowest part of the waist and the widest hips. The place of measurement of the waist will be between the chest and pelvic bones and will be better seen from the front.
Measurement of the hips will be more accurate if you turn to the mirror sideways and make sure that the buttocks fall into the measuring zone. Now divide the waist by the volume of the thighs. For example, a woman with a waist of 76 cm and hips of 93 cm will have a ratio of 0.82.For women, this ratio should not exceed 0.8.
Useful properties of fat
From 2 to 5% of the body weight of a male body is necessary for the body fat, while for women this figure is from 10 to 13%.Fat is necessary for man for: energy;maintenance of hormonal balance;regulation of body temperature;protection of vital organs;works of offspring;growth of bones.
Body fat becomes a problem only if it is too much. In this case, it increases the burden on the heart and other organs and undermines self-confidence.
People can have excess visceral fat even at normal weight because most of this fat is located around the abdominal organs. This statement is relatively new and describes those who look slim, but still have an excess of fat inside. This is clearly demonstrated by magnetic resonance imaging( MRI).Of the 800 people tested, about 45% of slender women and 65% of smart men carried extra visceral fat.
As we understand the whole danger of visceral fat, researchers are developing more accurate - and expensive - ways to measure its volume.
Bio-impedance measurement is a simple and inexpensive method compared to other procedures. Bioimpedansometry means the transmission through the human body of a very weak electric current. The device then determines the resistance of the current encountered on the path and calculates the percentage of fat in the human body, based on the parameters of growth, weight, and current speed. A faster rate of passage indicates a low fat content, because muscles pass electricity better than fat( more water in muscles).
Ultrasound. Ultrasonic sensors emit high-frequency sound waves, which are reflected from the structures of the body of different densities and form a pattern called an echogram. You are not exposed to radiation. A transparent current-conducting water-based gel is applied to the area under investigation, which improves the transmission of sound waves. Then the abdominal cavity is started to be driven by an ultrasonic sensor( a hand probe) to get an image of the internal organs.
DERA.To search for visceral fat in dual-energy X-ray absorptiometry( DEPA), a lower level of radiation is used than with computed tomography, and this test is cheaper. It is usually performed to measure bone mineral density, but it is also a valuable tool for determining body composition.
MRI.With magnetic resonance imaging( MRI), powerful magnets and radio waves are used to create an image without using radiation. This method basically gives images better( and more expensive) than computed tomography because they are more detailed.
A recent study showed that even a slight increase in the amount of visceral fat leads to dysfunction of the blood vessel shells. And even more surprising: all participants in the study were thin and healthy. Therefore, you can get an enemy in the form of visceral fat without being complete.
CT.Computer tomography( CT) uses radiation to create transverse body images. The resulting picture of the transverse section of the abdomen very clearly shows how much fat surrounds the organs. The latest scanner models can scan the entire body in less than 30 seconds.
Remember, with an inexpensive method of measurement, you can easily determine whether your stomach is putting your health at risk. But even if the measurements did not reveal a health risk, you can induce other things to lose weight. Any reason matters. It does not matter how or why fat formed in the area of ​​your abdomen, you passionately want to get rid of it - and do not dial again!

Myth: There is only one way to get rid of fat on the stomach.
FACT: In fact, there are many effective ways to reduce the stomach. The best strategy for you will be one that struggles with the root cause of the formation of fat deposits on your stomach. For example, a woman who was always slim and started to gain weight only after menopause will need completely different measures than a younger woman who has struggled with excess kilograms all her life. If in the first case the accumulation of fat is caused by hormonal changes in the body, then in the second, most likely, you need to blame the genes. Therefore, for women to achieve a lasting visible result, relaxation exercises will help, while for others, reducing the number of stress factors in life is unlikely to be a salvation from a large belly.
To reduce fat reserves on the abdomen, you first need to understand why they appeared. Of course, regardless of the type of abdomen, you must eat right and move enough, but women with certain types of figure need more exercise, while others can observe a less strict diet than others.
MYTH: There is only one fat on the stomach: one that prevents zip up jeans.
FACT: There are several types of fat deposits in the abdominal area. The one that is located directly under the skin and which can be felt by touch is called subcutaneous fat. It can be seen, touched, shaken. Deeper fat deposits located inside and around the gastrointestinal tract are called visceral. This dense fat is collected so deep in the abdominal cavity that you may not even notice its presence. It's true: in the body of some people with a perfectly flat stomach is a huge amount of visceral fat. In addition, fat can accumulate in the liver and in the epiploon - an organ located just below the stomach. Of all types of abdominal fat visceral is most dangerous to health.
MYTH: Twisting is the best way to reduce belly.
FACT: Although twisting and other exercises for abdominal muscles will strengthen them and give them a beautiful shape, they will not be able to reduce the amount of fat deposits that hide these muscles. To really boast of a beautiful belly for which you have spent so much energy, you need a full-fledged plan that includes diet, strength exercises and for the cardiovascular system and is aimed at accelerating metabolism and burning fat.
MYTH: In order to reduce the stomach, you need to eat less, even if it means that you have to hunger all day and go to bed with dreams about food.
FACT: By choosing a strict diet or fasting for weight loss, you are initially doomed to failure. Approximately 3.5 - 5 kg of weight lost during a strict diet are muscles, not fatty tissue! Since muscle tissue is metabolically active - every 500 g of muscle consumes 35 to 50 calories per day - to successfully achieve the result you need to recruit it, and not lose it! Loss of muscle tissue slows metabolism, and you get a vicious circle: a slow metabolism means that you need to consume less and less food to maintain weight. Constant restriction in food causes a feeling of hunger and dissatisfaction, and in the end you begin to overeat and regain weight.
To lose weight, you need to eat less. But you do not need to limit the caloric content of the diet to the point of exhaustion! As studies show, the combination of diet with cardio exercises slows down the loss of muscle tissue, but only strength training can completely prevent it.
There is another reason to combine the diet with physical activity: Japanese researchers found that the diet helps to fight only visceral fat, which is dangerous to health, while physical exercises are aimed at a noticeable externally subcutaneous fat. The combination of the right diet and exercise will help to tame abdominal fat once and for all.
MYTH: Cardiovascular is useless in terms of reducing the abdomen.
FACT: Exercises for the cardiovascular system help burn excess calories, increasing the chances of success. In addition, they will help to adhere to our basic nutrition plan, as many people practicing cardio exercise lose their taste for processed and sweet food and begin to appreciate fruits, vegetables and other healthy, fiber-rich foods. Finally, regular loading on the cardiovascular system will help prevent the re-accumulation of body fat after you get rid of them. The authors of the National Weight Control Program in the USA analyzed the methods of losing weight of thousands of men and women who managed to lose 30 kg or more and not recruit them again for at least one year. It turned out that these people regularly do cardio exercises to maintain the achieved result.
MYTH: To reduce the stomach, do not have to deal with weights.
FACT: If you do not use weights, then do not use one wonderful secret of reducing the abdomen. A study of 30 obese women showed that combining cardio-force with the power lost three times the amount of subcutaneous fat and 13% more visceral abdominal fat( located around the internal organs) than those who practiced only cardiovascular exercises,cardiovascular system.
MYTH: To get rid of fat deposits on the stomach, you need to do as much as possible.
FACT: In fact, with exercises you can overdo it. Too much exercise is stress for the body, causing the adrenal glands to produce the stress hormone cortisol( especially in women), one of those responsible for the accumulation of fat in the abdomen! In addition, excess exercise can lead to a decrease in testosterone levels. If for some types of figure this side effect is favorable, then for others it does not. This muscle-forming hormone( contrary to popular belief present in representatives of both sexes, only in different amounts) is involved in fat burning. So that you do not overdo it, the exercise plan starts small: from 10 to 20 minutes of training five days a week. At the second stage you will increase the load - but you will not go beyond your capabilities and comfort zone. Conclusion: you need to deal more effectively and wisely, but do not overload yourself!
MYTH: Breastfeeding helps a woman reduce her belly after giving birth.
FACT: Breastfeeding actually burns 500 calories per day - as much as an 8-kilometer walk or jog. Therefore, many women it really helps to lose weight. However, not all. In some cases, on the contrary, it gives the body the signal to save fat stores, as a result of which the metabolism slows down. The good news is that in most cases, after stopping feeding and continuing to work on reducing weight, fat deposits quickly disappear.
MYTH: The belly grows because you eat a lot.
FACT: Although overeating can certainly lead to accumulation of fat in the abdomen - especially if you are inclined to it - this is not the only reason for the formation of fat deposits. Culprits can also be genes and the wrong way of life( stress, smoking, drinking alcohol).
MYTH: The only thing you need to reduce the abdomen is a simulator.
FACT: I believe in the effectiveness of the simulators, if they force you to rise from the couch or allow you to engage in fitness when there is no other option( for example, if you help relieve the neck during classical exercises on the abdominal muscles).However, none of the existing simulators for today will not create a miracle with the fat deposits on your stomach. They just simplify the workouts and somewhat improve their effectiveness by giving the body the right position. If the abdominal muscles are covered with fat, then their study on the simulator will give only one effect: make this fat more noticeable! To reduce the stomach, you need to strengthen the muscles, but at the same time you need to burn fat, under which they hide. This requires a reasonable diet and moderate cardio and strength. So use the treadmill if you like, but do not rely on it as the only component of your abdominal reduction plan.
MYTH: Biologically active fat-burning additives are ineffective.
FACT: Although popular additives such as exophthalmic extracts have been harmful to health and eventually discontinued, some new products for fat burning do have some positive effects.
With all types of fat deposits in the abdominal area, additives with fish oil are effective. Various experiments conducted with the participation of rats and humans show that fish oil is able to suppress the formation of fat deposits on the stomach. Participants in one of these studies, who took fish oil every day for 6 months and performed exercises, reduced abdominal fat stores by 5% every three months. Participants who only exercised but did not take fish oil did not notice a decrease in the volume of fat deposits in the waist region.
Fish oil contributes to the reduction of fat reserves due to the fact that it increases the amount of fat-burning enzymes in the body. In addition, it has anti-inflammatory properties. The main anti-inflammatory substances of the human body are synthesized from the fatty acid contained in fish oil.
And before taking fish oil or other medications, be sure to consult a doctor, especially if you are breastfeeding or taking medications to dilute the blood.
MYTH: You'll never get rid of a big belly, because, in your opinion, you are too fat or too self-run.
FACT: Each of you can make your stomach smaller and slimmer! Although the path to a slender waist for someone may be longer and more difficult than for everyone else, many scientific studies show that sufficient physical exertion, proper nutrition and a healthy lifestyle effectively fight fat deposits on the abdomen. You can do this, and you have everything you need for this!
For new habits, such as regular training, to be fixed for a long time, move forward with small steps, starting with the intensity and duration that you can handle, gradually increasing the load. Listen to your body, use your opportunities - but do not go beyond them.
MYTH: You have been experimenting with different diets for a long time, then losing weight, then again gaining weight. That's why you have fat on your stomach.
FACT: Unsuccessful experiments with diets could slow your metabolism over the years - that is, you gain weight faster and with great difficulty get rid of it - but, most likely, have not changed your figure or the amount of body fat in the body. The tendency of a person to accumulate fat in the abdominal region depends on a number of factors, but sharp fluctuations in weight do not apply to them.
MYTH: Smoking helps burn calories. If you quit, you can recover.
FACT: Although many smokers do notice a slowing of metabolism - sometimes causing weight gain - after quitting, they agree that giving up this bad habit improves their figure. The study, described in the journal Obesity Research, showed that smoking leads to an increase in abdominal fat mass. Scientists studied the indicators of height, weight, waist, hips and smoking experience of 21,828 Britons of both sexes. For smokers, the ratio of the waist to the hip volume and the volume of the
waistline were higher than those of the non-smokers or those who dropped out. Although the first mostly weighed less than the second and third, all the fat deposits they had concentrated in one zone - in the abdominal region.
MYTH: The level of cholesterol is the only thing that affects the health of the heart.
FACT: Elevated cholesterol is observed in less than half of people at risk of heart attack. It happens that today a person learns that he has a normal level of cholesterol, and tomorrow there is an attack.
Although cholesterol can cause a heart attack, it is often caused by inflammation. When the inflammation becomes chronic - which happens when there is excess fat in the abdomen - it leads to a heart attack, even if the cholesterol level does not exceed the norm. People with excess fat on the stomach tend to have elevated levels of C-reactive protein, one of the main indicators of inflammation and the risk of heart attack. Ask your doctor to check the level of this protein in your body, if you have not already done so. The figure above 10 milligrams per liter( mg / l) is considered elevated, that is, in your body too many foci of the inflammatory process.


Fat on the stomach is at least ugly. This is a large bag, protruding forward somewhere at the waist level, making you embarrassed by your appearance, interfering with the pleasure of buying new clothes, wearing an open swimsuit or, if you are a man, to bare the torso. In addition, this ugly part of the body, which transforms the dressing room into a torture room, may one day lead you to a hospital ward.
Although the appearance is certainly one of the strongest incentives to change the diet, start playing sports or make other constructive changes in your life aimed at reducing and strengthening the abdominal muscles, in this chapter I want to talk about another reason to get rid of fat deposits inthe abdominal area - about your health. Think about it:
A study involving more than 27 volunteer companies, described in the prestigious medical journal The Lancet, showed that it is the waist circumference - and not the total body fat volume - that is the most reliable indicator of the risk of cardiovascular disease.
The report of the medical concern Kaiser Permanente says that in people with the greatest amount of abdominal fat the probability of developing dementia is almost 2.5 times higher than the risk of people with the least amount of it.
Many researchers have found a correlation between the large amount of fat deposits in the abdomen and the increased risk of gallstones, the development of breast cancer and premature death.
According to a study described in the journal "Obesity Research", a man with 1 kg.abdominal fat is exposed to twice the risk of death than a man with 500 g. fat deposits in the abdomen.
Why does abdominal fat have such a negative effect on almost the entire body? Scientists refer it to the same category as the heart, liver and other organs. Indeed, abdominal fat is an organ consisting of endocrine cells secreting hormones( such as leptin) and substances that provoke inflammation-cytokines. In addition, he has his own blood supply system. Substances produced in the abdominal fat, send signals to many organs of the body, causing a cascade of hazardous to health processes, including inflammatory. As you will soon learn, too many inflammatory processes can undermine the health of the whole body, including the heart, and lead to serious metabolic disorders.
According to many studies, reducing the amount of fat deposits in the abdomen - even very small - has a positive effect on the health of the entire body.
Many people think that there are only two types of fat deposits: on the hips( a figure of the "pear" type) and on the stomach( an apple shape).In fact, in our body there are many varieties of fat tissue that have different effects on health.
Only one abdominal cavity may have four different types of body fat.
Subcutaneous fat. This tangible fat tissue is located directly under the skin. This is what we see when a person's stomach is shaking. Subcutaneous fat does not have such negative effects on health as other types of abdominal fat deposits.
Visceral fat. These fatty deposits are in the deeper layers of the abdominal cavity, they surround the internal organs and are not as noticeable as the subcutaneous fatty tissue.
Fat in the liver. In the liver, fat and sugar are deposited for the future. Therefore, with the appearance of excess weight, the liver cells begin to be filled with fat, creating a "fatty liver".If the disease is a consequence of obesity - rather than alcoholism - it usually does not lead to the development of cirrhosis and is treatable by weight reduction. However, if too much fat accumulates in the liver, the likelihood of developing cirrhosis will increase significantly.
Grease in the Omentum. Few people have heard of the omentum - an organ located directly under the stomach. He delays and accumulates excess fat, which comes with food. Accumulating fat energy in this "pocket", the body provides itself with easy access to it. The easier it is to mobilize fat, the sooner it enters the bloodstream, and then to where it should not be, for example, inside other organs.
It is not known exactly why the accumulation of fat stores in the abdomen leads to the development of certain diseases, and many researchers around the world are trying hard to solve this riddle. According to one popular theory, abdominal fat - especially visceral fat - seeps into the liver. The liver breaks down these fats, which then enter the bloodstream in the form of triglycerides.
The body tries to control the number of fat cells in the blood, so when the liver releases a huge dose of triglycerides into the bloodstream, muscle tissue and internal organs try to suck in excess fat, like a sponge absorbs excess water. Nevertheless, when triglycerides accumulate in muscle tissue, it is more difficult for them to metabolize and break down sugar to produce energy. As a result, insulin - a hormone that signals the muscles to absorb and burn sugar - loses its effectiveness, causing such a metabolic disorder, as insulin resistance. As a result, the blood sugar level rises. To reduce it to normal, the pancreas starts to release a huge amount of insulin. For some time, he successfully delivers sugar to the cells, but eventually the pancreas wears out, and type II diabetes develops.
It is believed that insulin resistance causes:
1. Decrease in the level of "good" HDL-cholesterol.
2. Enhanced absorption of salt in the digestive tract, which increases blood volume and increases blood pressure.
3. Fits of hunger and accumulation of fatty deposits( which leads to overeating, an increase in the amount of abdominal fat, and as a result, a vicious circle is formed).
In other words, abdominal fat - especially visceral fat - undermines health. It increases the risk of developing cardiovascular, oncological diseases, diabetes, the likelihood of a heart attack. Due to its location, it also causes back pain, shortness of breath and a persistent cough.
Inflammation is the body's first defense against disease. Although the right degree of inflammation at the right time gives the immune system the ability to repair damaged vessels and joints, chronic inflammation leads to the opposite effect - causing illness. In the inflammatory process involved a number of chemicals, and an elevated level of these substances, among other things, reduces the effectiveness of insulin and leptin.
Leptin is a hormone that regulates appetite, metabolism and body weight. It is synthesized in fat cells. A high level of this hormone gives the signal to various glands of internal secretion to accelerate metabolism and suppress appetite. However, when you eat inflammation-provoking food, the gland fails and the glands stop responding normally to fluctuations in the level of leptin. Therefore, even if the body fat level rises, the appetite does not decrease or even increases, and because of this you gain excess weight!
Inflammation creates a vicious circle, since abdominal fat itself synthesizes a certain number of inducing inflammatory immune cells called cytokines. As a result, a small amount of fatty deposits in the abdominal region gradually turns into a large one due to the fact that it creates a closed circle of inflammatory processes in the entire body.
Reduce the amount of stress factors in your life. Fat in the abdomen is more sensitive to stress hormone cortisol than fat in other parts of the body. The more stress in your life, the more cortisol attacks fat cells on the stomach. The level of cortisol rises in two cases:
1. In your life there is too much stress: you move to another place of residence, or bring up a disobedient child, or face serious difficulties at work or in your personal life, etc.
2. You are sharperreact to certain stress factors than most other people. For example, when you get stuck in a traffic jam, your adrenal glands secrete much more cortisol than a calmer and more balanced person does.
Although reducing the number of stress factors will help everyone, with some types of stomach the effect will be stronger.
Regardless of the type of abdomen, to reduce it and strengthen the abdominal press, exercises are needed. They help to speed up the metabolism( to burn more calories), reduce appetite and make the body faster to consume fat stores. In addition, they do not allow excess fat in the abdomen to harm your health. By the way, Sumo wrestlers who look fat and sick and absorb a huge amount of food, in fact, train for several hours a day. Fat is deposited in them mainly under the skin, and not in the deep layers of the abdominal cavity. As research shows, despite the big stomach, the risk of cardiovascular disease in wrestlers sumo is very low.
Change the diet and diet. Strictly follow the chosen diet.
Quit smoking. Smoking causes the body to accumulate fat in the abdominal cavity. In addition, it leads to a number of other dangerous consequences: increases the risk of developing cancer, cardiovascular diseases and other health problems. For these reasons, I recommend refraining from smoking, regardless of the type of abdomen.
Keep alcohol consumption under control. Studies clearly show: the abuse of alcohol really leads to the formation of a "beer belly"!It is recommended for any type of abdomen to limit alcohol consumption by one( or less) portion per day. At the first stages of your chosen diet should be discarded entirely from alcoholic beverages, as they can interfere with the eating plan.
Ideally, you should follow all the rules of a healthy lifestyle - a lot of sleep, eat right, relax, play sports. But we live in the real world and if everything you can not do at once, do not be discouraged. You will succeed!
Communication between consciousness and abdomen
The connection between consciousness and body is quite strong. Understanding how they work together is the key to losing weight or any other achievement.
Experiences, emotions, thoughts, feelings and almost everything connected with consciousness, affects what you choose from the products and how you eat it. Therefore, a diet for a flat stomach should be of interest to your mind as well as taste buds. Only if you have a brain on your side, you can enjoy success.
Overcome psychogenic overeating
From a psychological point of view, your appetite is controlled by biochemical signals that tell the brain that you are hungry and need food or are satisfied and can stop. The problem is that we have learned to ignore these signals. We eat not only when hungry, but also when happy or upset, relaxed or excited.
To cope with psychogenic overeating, you need to understand why you are doing this. On the one hand, we are accustomed to the fact that food can bring satisfaction. And it really can, at least for a short time. As adults, we often turn to food to alleviate stress. Often we seize boredom, excitement, anger and loneliness.
Researchers from the University of Texas and the Center for Mental Health identified five ways to separate one from another.
1. Emotional hunger appears suddenly, while physical hunger builds up gradually.
2. Physical hunger is felt below the neck( rumbling stomach), while emotional - above the neck( craving for ice cream).
3. If you are satisfied only with certain foods, such as pizza or chocolate, your "hunger" is engendered by emotions. When your body needs fuel, you are open to more products.
4. Emotional hunger demands immediate satisfaction. Physical hunger can wait.
5. Emotional hunger awakens a sense of guilt. Physical hunger - no.
Knowledge of these signals will help to distinguish the emotional need for food from physical. When the thrust appears the next time, try to do this: turn off the signals coming from places above the neck. Is your hunger physical? Ask yourself what emotions you feel and how you can meet these needs of consciousness( and not of the body).
In order to cope with psychogenic overeating, it is necessary to develop adaptive strategies, and not just look for something to distract. Here is an example: when you are sad and want ice cream, sort it out in the closet, it will distract you from the refrigerator, but it will not help to drive away the feeling of melancholy. Too often, we do not take any steps to identify the emotions and feel them. If you are sad, look at the tearful film and let yourself cry. Or call a close friend who is eager to hear you at such a moment. Reacting to emotion, and not escaping from it, is the best way to get rid of the desire to eat.
Certain foods can reduce stress. As a result of the survey, in order to trace the relationship between food and mood, it was found that increasing the consumption of water, vegetables, fruits, fish, nuts and whole grains and reducing consumption of sugar, caffeine and alcohol significantly reduce the impact of stress.
Pay attention to the stress factor
When scientists investigate stress, they always distinguish two types of stress: acute, or short-term, and chronic, or long-term. An example of chronic stress is that you do not like your job, but you can not change it. An example of short-term, or acute, stress - being late for a meeting, or avoiding a collision with a car.
During the Stone Age, the survival of our species was directly dependent on an immediate response to short-term stress, for example, when a predator was chasing a person. Today we still have a reflex, when hairs are raised on the body, for example, in an extreme situation, if we feel threatened. We call this reaction "fight or run", and it does not matter who is the irritant, a hungry beast or an impatient boss.
How does it work?
The response to stress originates in the nervous system. The central nervous system( CNS) responds to orders of consciousness, while the autonomic nervous system( ANS) functions independently. If you decide, for example, to photograph your friend on the phone, the CNS will perform all the actions necessary for the task, from developing the idea to clicking on the capture button. At this time you will breathe( without thinking about it), and your body will continue to digest food, pump blood and drive away harmful bacteria. Your SNS commands these functions, you do not need to think or do any actions for this.
There are two departments of the ANS: sympathetic( SNS) and parasympathetic( PNS).The first shakes you, and the second calms. For example, you go, say, on a busy pedestrian crossing and you see an uncontrolled car moving toward you. You unconsciously force the heart to work faster and deliver more blood to the muscles so that they can react with more force, taking you out of the way;you just naturally jump to the curb. In just a millisecond, your brain is aware of the threat and spurs the SNA.That's what happens next.
- The hypothalamus in the brain sends a message to the endocrine glands located near the kidneys that produce adrenaline and cortisol.
- Adrenaline increases heart rate by half compared to normal speed, sending extra blood to the brain and to the muscles of the arms and legs to dodge this moving machine.
- Your memory becomes sharper.
- Your immune system receives a warning, in case you need to fight the infection as a result of the upcoming injury.
- Your arteries narrow, so if you get hurt, you will lose less blood.
- The narrowed arteries raise blood pressure.
- Your pupils dilate, and vision becomes more acute.
- Your digestion slows down.
- Insulin production increases, eliminating adrenaline signals to burn fat, and encourages the body to keep it in case of need.
During the period of stress, the adrenal glands produce a lot of cortisol. Usually the function of cortisol is to regulate blood pressure, cardiovascular system and metabolism. With constant stress, too much cortisol weakens the immune system. Cortisol in excess amounts can also interfere with neurotransmitters of well-being, such as dopamine and serotonin, making you more prone to depression.
Studies have shown that cortisol not only stimulates appetite, but especially increases cravings for sugars and fats.
Some kinds of acute stress are helpful. Researchers at the University of Ohio have discovered that stress from the memory task activated the immune system, while stress from passive viewing of the film with violent scenes weakened immunity( according to measurements of the concentration in the saliva of secretory immunoglobulin class A, the main immunity index).These data suggest that small moral loads and extreme situations at work can help to strengthen the protection of your body.
Inability to plan your time prevents curing of stress. Remember: time management does not necessarily mean doing more things, it involves doing more of what you want to do. Watch your schedule for a day or two to see where the time really goes.
Create a schedule on your computer or in a magazine, break it into 15-minute blocks. Write down everything you do in each block from the time you wake up and go to bed and evaluate each day. You will see how you actually spend your time during the day, this can help you make small changes that will reduce stress and allow you to include a healthy diet, additional physical activity or just some free time.
Nevertheless, researchers have identified certain lines of behavior that will help most women manage the eventful life, drive away anxiety and find happiness. These seven anti-stress strategies will not only help you find peace and live in a more relaxed state, but also prevent weight gain caused by stress. Use this list as a toolbox. The more tools you use, the more success you will achieve.
5 strategies against stress
1. Sleep more. At the turn of the 20th century, people on average slept at night about 9 o'clock. Now many of us sleep hardly 7 hours. It does not just make you tired;this puts you in a state of stress - and obesity. A constant lack of rest tells the body of a constant elevated level of stress. Lack of sleep leads to a reduction in the production of leptin, a hormone that regulates body fat and increases the level of ghrelin, which stimulates appetite. During sleep, the leptin level usually rises. Therefore, lack of sleep leads to the fact that the body stores fat, the metabolism slows down, and you want to eat more. Your body should have enough time to recover and replenish its resources. This is especially important for those who are on a diet, because if you are not sleeping enough, it is much more difficult for you to gather strength and focus on any diet or exercise program.
Sleep in your socks. Constant heat, which provides socks, expands the vessels and allows the body to transfer heat from its source to the edges. It improves sleep. If you sleep in an old-fashioned nightcap, you can achieve the same effect.
Stick to the mode. People who follow a certain regimen every day suffer less from sleep problems than those who have a more unpredictable life, according to research. Rest at a certain time synchronizes the rhythms of the body and the sleep cycle.
Switch off the light. Any light will signal the brain that it's time to get up, but the "blue light" of a mobile phone or dial of electronic watches is the worst. Reduce the brightness of the clock and remove all luminous devices from the bedroom.
2. Distant. Take note of all the things that lead you into a state of chronic stress - and, if possible, shy away from them. When the emotions are off scale, you may find yourself nibbling at the nails, clicking on the horn, forgetting important meetings, even shouting at your children. If you think about what really bothers you - well think about it - then you will most likely find that the main problem is not in your nails, or children, or a cork. Simply, you have exhausted your anti-stress reserves and you need to break this stressful circle. When this happens, remove yourself from this scene. Just go away. Literally. Walk around the block or just go into another room. Even if this is not possible, just close your eyes, count to 10 and take a deep breath. These simple actions can help you curb strong emotions before they overwhelm you. Physically you should feel better almost immediately.
3. Keep moving every day. Studies show that even 10 minutes of physical activity will help reduce the level of cortisol in the blood. Exercises change the biochemistry of your body, signal the brain to make run-endorphins, substances that calm you, regulate the level of stress hormones and improve your well-being. So the next time you're ready to tear your hair or eat a handful of french fries, head to the door and ride a bike or just walk around the block. A small exercise, perhaps, will not solve the problem right there, but definitely help to cope with it.
4. Stay connected. Conversations can help relieve feelings of tension, but studies show that even being in the company of another person - without saying a word to him - helps to alleviate stress. It also contributes to health: studies show that people who are eager to communicate have better health than those who do the opposite.
Remember the important condition: spend time only with those who feed you with energy, not emotionally exhausted. If you doubt who is who, ask yourself after you spent time with this person: was I having fun or was I really trying to make my friend happy? Of course, the answer to both these questions can be positive, but if the first answer is negative, then this clearly indicates that you need to spend time with someone else. Emotionally depleted people - or, leading popular today's terminology, energy vampires - are unlikely to strengthen your self-confidence or return you to the true path.
5. Be positive. Get rid of negative thoughts about yourself. Whenever you think, "I'll never make this report," or "My house is a littered wreck," stop and point thoughts at something else. Instead, repeat the thought, but in a positive way: "I will do everything in my power to make it happen" and "I love this house for all the wonderful memories connected with it."It may seem stupid to make yourself think so, but it will help you feel control over life, strengthen self-esteem and self-confidence. And this is an integral part of health and weight loss!


Below is a test to determine your type of abdomen and find out which most effective method for your physiology you can reduce the abdomen and strengthen the abdominal press. It is necessary to answer a number of questions. To answer some questions, you may need the help of a doctor. To correctly determine your type of abdomen, you need to know the amount of waist, hips, height, weight, pressure, cholesterol and blood sugar levels. By conducting a routine blood test, the doctor will be able to provide some of this information.
After answering the question, tick the corresponding box in the table( see below).If you are a man, you can immediately go to the type of abdomen - male.
1. What is your body mass index?
Body mass index( BMI) is an indicator that corresponds to the ratio of your weight and height. To determine it, divide your weight in kilograms by your height in meters, squared.
If your BMI is 24.9 or lower, tick "D" in the box for the first question. If BMI is 25 or higher, leave the cell empty.
2. What is your waist size?
Measure your waist in the narrowest place, without pulling your stomach. If the volume is 87.5 cm or more, you can relate to any type of abdomen, so in this case tick all the cells of the corresponding column. If the volume is less than 87.5 cm, do not put a checkmark in any cell.
3. What is your ratio of waist to hip size?
This ratio will help determine where you usually accumulate excess fat: evenly throughout the body, mainly on the hips or mostly on the stomach. In a woman with an equal volume of waist and hips - say, 85 cm - the ratio will be 1: 1 and will be considered high. Women with a high ratio of waist to hip size are of the type "apple", and from low to "pear" type.
To determine this ratio, measure the waist at the narrowest point. Then measure at the widest point of the thigh. Divide the first number by the second.
If the ratio is 0.8 and higher, check the boxes "A", "B" and "D", if below 0.8 - leave all cells empty.
4. What is your HDL cholesterol level?
If you have less than 50 milligrams of HDL-cholesterol per deciliter( mg / dL), tick the "B" box. If the value is 50 mg / dl or higher, leave all cells empty.
5. What is your level of triglycerides?
If you have a fasting plasma triglyceride level of 50 mg / dL or higher, put a tick in box "B".If it is below 50 mg / dl, leave all cells empty.
6. What is your glucose level?
If it is 110 mg / dd or higher, mark cell "B".If it is below 110 mg / dd, leave all cells empty.
7. What is your pressure?
If your normal pressure is 130/85 mmHg, Art.or higher, tick the "B" box. If it is below these values, leave all cells blank.
8. Have you stopped menstruating due to menopause?
If you gave a positive answer, put a tick in the cell "C".If you answered "no", leave all cells blank.
9. Have you always sunk in the first place in the abdomen - even in school?
If you answered "yes", tick the "A" box. If your answer is "no", do not tick in any cell.
10. Are you over 40 years old and noticed that the figure began to change: fat is deposited on the stomach, although this has never happened before?
If you answered "yes", tick the "C" box. Otherwise, leave all cells empty.
11. If you survived menopause, did you gain 2.5 kg or more - mostly in the waist - for the "transition" period?
If you gave a positive answer, put a tick in the cell "C".Otherwise, leave all cells empty.
12. Do you feel that there is too much stress in your life?
If your answer is "yes," tick the "D" box. If you answered in the negative, do not put a tick in any cell.
13. If you've been relatively slim all your life, did you notice that your stomach was starting to expand, when you changed jobs, moved, planned a wedding, or experienced some other stress?
If you answered "yes", tick the "D" box. If you answered "no", leave all cells blank.
14. Have you ever had a complaint to your belly until you have given birth to a child?
If you gave a positive answer, put a tick in the box "E".If you answered "no", leave all cells blank.
15. Did you give birth within the previous two years?
If you answered positively, tick the "E" box. If your answer is no, leave all cells blank.

Type table
Check the corresponding boxes next to the question numbers, and then calculate their total number in each column.


The column with the most tick marks matches your stomach type. If you have the same or almost identical number of checkmarks in several columns, this means that you belong to the border type. For example, you have a hereditary figure of the "apple" type, and you have recently given birth to a child. In this case, read the chapters for both types, and on the basis of the knowledge obtained, determine which of them best conveys your condition to date.
Below is indicated which type corresponds to each letter from the table and in which chapter it is described.
A. Apple
B. Metabolic
C. Menopausal
D. Stress
E. Postpartum

Abdominal type "APPLE"
Genetic predisposition caused your body to put fat around the waist for most of adulthood.
For many years, scientists have divided women on the type of figure into two categories: "apple" and "pear"."Pears" tend to accumulate fatty deposits in the hips, and "apples" - on the hands, in the chest and abdomen. The "apples" have thin legs and small buttocks, but a large chest and a rounded stomach. Although after the menopause and the "pear" can turn into an "apple", consider yourself a real "apple" only if, as often as you can remember, it was full of belly, not in the hips.
The figure depends on heredity by 30-60%.Unfortunately, the accumulation of fat deposits in the abdominal region increases the risk of developing coronary heart disease, type II diabetes, and breast and uterine cancer. On the other hand, women of this type of figure can quickly get rid of a full stomach, than women of another type. And reducing the waist by only 5 cm reduces the risk of the above diseases by 50-60%!
To achieve a slim belly, focus on the changes in lifestyle leading to a decrease in testosterone levels. Although we are used to count testosterone as a male hormone, and progesterone and estrogen are female hormones, they are all produced in representatives of both sexes, only in varying amounts. A small amount of testosterone is present in the body of most women, but you have
the level of this typically male hormone is elevated, and hence the tendency to accumulation of fat in the abdomen. In addition, your body can produce less than necessary, female hormones of progesterone and estrogen, which causes irregular menstruation and even, perhaps, negatively affects the ability to conceive a child.
Pull up your stomach
There are a number of techniques designed to fight fat deposits in the abdominal area of ​​women of the "apple" type.
1. Go out into the street. The first and most effective way to reduce your stomach is to increase the load on the cardiovascular system in addition to the proposed training plan( see below).Exercise for endurance helps to lower testosterone, so the extra load will almost instantly change your silhouette for the better. Add to the training program provided for 20 or more minutes of vigorous walking( or running) every day. In addition, when performing the necessary sets of exercises, take light dumbbells and do more repetitions than required at an accelerated pace. This will help increase the heart rate during exercise and further lower testosterone levels.
2. Everyday, make yourself a time-out. Stress has a negative effect on the work of the adrenal glands, and they react with an increase in testosterone levels. If you belong to the category of people, so immersed in business, that there is no time to enjoy the beauty of the surrounding world, then start every day to arrange a small timeout. During these 5 - 10 minutes you can do anything, the main thing is for this lesson to soothe. Listen to light music, just sit in silence and take a deep breath, do a few yoga moves or go for a walk.
3. Take a medical examination. Women with an apple-like figure are at higher risk of developing a polycystic ovary syndrome, characterized by high testosterone levels and insulin resistance( ie, the body cells cease to respond adequately to insulin).This syndrome not only negatively affects a woman's ability to conceive a child, but also causes an increased growth of hair on the body. Successful treatment will help to get rid of unpleasant symptoms, as well as from excess fatty deposits in the abdomen.
4. Always include some protein in the main meals and snacks. In addition to the increased testosterone level, women with an apple-like figure usually have an elevated insulin level. As you strengthen muscles and reduce weight, it will decrease slightly, but for now you can help yourself by eliminating from the diet dishes consisting entirely of carbohydrates. For example, eat toasts not with jam, but with peanut butter or cheese. Add macaroni not only tomato sauce, but also a few meatballs from low-fat chicken meat.
Basic snack
It's doubly difficult for you to fight fat reserves on your abdomen, having a genetically determined figure such as "apple", so you need to use all means. The latest research shows that calcium - especially with food - helps burn fat deposits in the abdomen. In your main appetizer - ricotta cheese paste with maple syrup - a large amount of this mineral, useful in terms of strengthening bones and burning fat, is included. To prepare snacks, mix 1/3 cup low-fat ricotta cheese with 1 tablespoon of maple syrup and 1 teaspoon brown sugar. Spread the resulting paste on a toasted slice of whole grain bread or whole-grain wafer, or use it as a sauce for 4 whole wheat flour crackers.
Three key exercises of
In addition to the main complexes described below, perform the following three exercises each day to increase the heart rate. It is recommended to do exercises in the morning to start the day at the right pace. Exercise will take only a few minutes, but the metabolic rate will remain elevated for some time. Several times during the day, when you want to cheer up, you can recharge. Take a break in the late morning or in the afternoon, or immediately after work, remove the accumulated strain and exercise. Exercise can be done barefoot( if not on the bare floor), and in shoes. This extra burden on the cardiovascular system will help lower testosterone levels.

ASK
ARMING A. Put your feet on the width of your hips. Sit down, pulling the pelvis back, and at the same time you will take the straightened hands behind your back.
B. With one movement, straighten and pull your arms up. If in the morning you have enough strength for this, then on the straightening jump up. Do 10-15 repetitions. Exercise should be done quickly, because its purpose is to speed up the metabolism.


ASAPED A. Connect your legs together and sit a little, stretching your arms along the trunk.
B. Jump wide spread your legs and simultaneously spread your arms. Jumping again, connect the legs, hands down. Do the exercise for 1 minute. A.

DOUBLE SHOCK
A. Put your feet together. Take a step towards the right foot, bending it in the knee and crouching back with weight transfer to the right buttock, and simultaneously sharply pull back the right elbow, as if trying to hit someone behind your back.
B. Transfer the weight of the body to the left leg, bending it in the knee. Straighten the right leg and put it on the toe. Sharply straighten your right hand forward, as if you want to punch someone in front of you. Continue alternating punches with the elbow and right fist for 30 seconds. Then repeat the exercise with your left hand.


Abdominal type: METABOLIC
Insulin resistance - a harbinger of diabetes - can be cured with exercise and proper nutrition.
If by results of the test you were in this category, it means that you either already have, or so far only the so-called metabolic syndrome is developing. Muscle cells ceased to react normally to insulin, causing the pancreas to produce a huge amount of this hormone in order to take sugar from the blood and carry it to cells where it will turn into energy. Accompanied by a high level of cholesterol and blood sugar, high blood pressure and, of course, fat deposits in the abdomen, this disease increases the risk of developing a number of serious diseases.
Perhaps in your youth you had a normal metabolism. However, with age, insulin, as a rule, loses its effectiveness. Both age and hormonal changes in the body during the menopause increase the likelihood of developing a metabolic syndrome. In fact, 47% of menopausal women suffer from this disease.
Suppressing inflammatory processes, the diet, for example, contains a very small amount of saturated fats and sucrose, and both these factors help reduce the likelihood of developing coronary heart disease and increase the susceptibility of cells to insulin( so they better absorb sugar from the blood).According to some experts, the abuse of harmful to health fats is the cause of type II diabetes( and the metabolic syndrome often leads to diabetes) in 90% of cases. Saturated fats contribute to the accumulation of abdominal fat, especially the most dangerous, visceral fat. Our nutrition plan will help you reduce the amount of harmful fats in your diet and increase the amount of beneficial fat in order to get rid of the metabolic syndrome.
Metabolic syndrome is a kind of early warning system. If you have been diagnosed with it, consider it a blessing: you still have the chance to make the necessary adjustments to improve your health and prolong your life. Treat your condition with all seriousness;if you do not make any effort to lose weight and improve your physical condition, dangerous syndromes will strengthen each other, and your health will start to deteriorate sharply.
As a result of the latest research, scientists made a discovery: proper nutrition and regular exercise can be enough to treat the metabolic syndrome. This will result in a decrease in the abdomen, normalization of blood pressure, lowering of cholesterol and blood sugar, stabilization of insulin levels. In one study, it was found that diet and exercise can have no less effect than metformin, used to treat diabetes. Carry out special recommendations designed for your type of abdomen, and you will get rid of the dangerous metabolic syndrome.
Pull up your stomach
To increase the effectiveness of the exercises, in addition to the basic nutrition plan, effective for all types of stomach, you can use special recommendations that are tailored to your body.
1. During training, gradually increase the load. According to a study of 6,000 women over 9 years, the mortality rate among women with a metabolic syndrome was 57% higher than that of women without this disease. But before you are horrified by these figures, find out the good news: women with a metabolic syndrome, but with a sufficiently high level of aerobic endurance, were at no higher risk of death than women who do not suffer from this syndrome. What is considered a high level of aerobic endurance? The researchers defined it as the ability to run a mile( 1.6 km) in 12 minutes or faster. So, if you are currently walking, then increase the load, moving to more rapid walking or running, several times during training. For example, for every 3 minutes of normal walking, add 1 minute of walking at a fast pace or run. If you do not like or can not run, observe the same interval mode during any aerobic activity, for example while swimming, cycling or other non-power exercises.
2. Reduce the consumption of processed and sweet carbohydrate foods( white bread, sweet crackers and any other foods from premium wheat flour) that help increase blood sugar, which in turn leads to increased insulin levels and resistance tothis hormone.
3. Limit the intake of salt. People with metabolic syndrome, as a rule, absorb more salt from food than everyone else. This not only leads to an increase in the abdomen, but also increases blood pressure. Do not salt food and try to abandon salty foods, including canned.
4. Forget about fast food. Participants in a large-scale research conducted by many scientific institutes and funded by the American National Institute of Heart, Lung and Blood Diseases who consumed fast food more than twice a week for 15 years gained 10 kg more and are currently twice as likely to develop insulin resistance,which leads to metabolic syndrome than those who ate fast food less than once a week.
Basic Appetizer
The following dish, cottage cheese with cereals, contains a large amount of monounsaturated fats that protect the heart and prolong life, which is especially important if you suffer from a metabolic syndrome. In addition, it contains a moderate amount of protein, which stabilizes blood sugar. You can replace this snack with any of the other foods offered in the main plan. For its preparation, mix 3/4 cups of one-percent or low-fat cottage cheese with 2 tablespoons of oatmeal flakes fried with honey and a small amount of vegetable oil, as well as 1 tablespoon of sunflower seeds.
Three key exercises
The more hardened your body is physically, the more effective the muscles burn sugar for energy, which helps maintain a consistently low level of insulin. The basic complexes of exercises offered by the program will help you achieve this effect. But to speed up the result, perform these three exercises every day for several minutes. Consider them an additional bonus. They will help in just a few minutes to significantly load the muscles. These exercises are aimed at strengthening the muscles of the chest, hands, abdomen, shoulders and legs. Only three exercises - and what an effect! You can do both barefoot and shoes. It is best to perform this exercise in the morning, as long as there is time. It will force the muscles to work, then to keep the insulin level under control all the day long.

PUSH
A. A great exercise for strengthening the upper body. Go down on your knees and put your hands on the floor so that the trunk forms a straight line from the knees to the head. The legs are bent at the right angle in the knees.
B. Raise your elbows to the sides and tilt the body to the floor, straining your abdominal muscles and trying to keep your back straight. Return to the starting position. Do 8 to 12 repetitions. Note: to increase the load, you can perform this exercise with your legs straight.

CIRCULAR MOVEMENTS
A. Place the legs slightly wider than the pelvis. Sit down a little: your knees should be relaxed. Spread your arms out to the sides at shoulder level. Tighten the abdominal muscles and pull the hips as far as possible to the left.
B. Rotate your hips only at the expense of the abdominal muscles: back, right, forward. Continue the exercise for 30 seconds, then 30 seconds for the other way.

WARRIOR
This exercise perfectly strengthens the outer and inner sides of the thighs and buttocks. Spread your legs as wide as possible. Turn the left foot 90 degrees and slightly extend the right heel. Spread your arms out to the sides at shoulder level. Pull the abdomen, just pull in the coccyx and bend the left leg in the knee at a right angle. Hold in this position for 30 seconds, then go back to the starting position and repeat the exercise with the other leg.

Abdominal type: CLIMAKTERIC
A decrease in the level of hormones gives a signal for the accumulation of fatty deposits.
Almost two thirds of women approaching menopause or immediately after it, begin to gain weight, especially in the abdominal region. Even my friends, whom nature itself has awarded a flat stomach, confess that they can no longer boast of this dignity. In fact, it is during the premenopause( the time when the body is preparing to stop the menstrual cycles) that many women begin to notice that their long-tried and reliable diet and exercise starts to malfunction.
As we approach the end of menstrual cycles, the level of the female sex hormone estrogen begins to decrease. The level of male hormone testosterone may also decrease, but not so dramatically, as a result of which the female body begins to acquire features of a male body - with a massive middle part of the trunk, but relatively thin hips. At the same time, after the menopause, the level of cortisol - a stress hormone - increases, which also contributes to the accumulation of fat deposits in the abdomen. In addition, the metabolism slows down, because of what you begin to gain weight, even if you do not overeat and lead a fairly active lifestyle. Many women notice external changes before all other symptoms of menopause.
In the past, many doctors considered synthetic estrogen and progesterone a source of youth for women in the period before and after menopause. However, studies have subsequently shown that hormone replacement therapy( HRT) increases the likelihood of developing cardiovascular disease and breast cancer. In addition, according to other studies, the intake of these drugs may not be as effective in combating the accumulation of fat in the abdomen as previously thought. For these reasons, I recommend carefully weighing all the pluses and minuses of HRT, talking with your therapist and gynecologist before making any decision.
If you decide to abandon HRT and stop using it, know that there are many natural methods to reduce fat stores in the abdomen.
Pull up your stomach
As with everyone else, the basic nutrition and training plan will help, but if you want to get an even better result, pay attention to the following recommendations that take into account the characteristics of your body.
1. Increase the burden on the cardiovascular system. You should practice for 45 minutes five days a week. In addition to reducing the risk of developing cancer and cardiovascular diseases, moderate intensity exercises( especially if you were sedentary) contribute to reducing fat deposits in the abdomen, according to studies conducted at the Fred Hutchinson Cancer Research Center in Seattle. In the study, which lasted a whole year, involved 170 women who survived menopause and lead a sedentary lifestyle. Moderately intensive exercises helped them reduce the amount of fat reserves in the abdominal region by 3.5 - 6.9%, and the caloric content of their diet did not change. Women who performed stretching exercises, but did not train the cardiovascular system, recovered in the abdomen.
The basic set of exercises, offered below, will fill only half of your daily need for physical activity. Add to them 20 - 25 minutes of vigorous walking( or other cardio exercises) every day. If you prefer to do all the work for one workout, then increase the duration of intensive exercises included in the cardio complexes from three minutes to seven.
2. Sign up for meditation classes. Meditation helps to increase the level of dehydroepiandrosterone( DEA), a hormone produced in the adrenal glands and improves - under the condition of a normal level - sensitivity to insulin, as well as reducing fat reserves in the abdominal region. With age, the adrenal glands begin to synthesize less DEA.
3. Eat 7 to 10 servings of fruits and vegetables every day. A large number of these foods in the diet will protect your bones and heart after menopause. In terms of reducing fat deposits on my stomach, I would like to especially note the vegetables. They are rich in water and fiber, which causes a feeling of satiety, and at the same time, low-calorie. After the menopause, the metabolism slows down, so
needs to reduce the caloric intake of the diet. If you eat a lot of vegetables, the total amount of food consumed per day will not change. Eat two servings of vegetables or fruits with each meal and a few more - as a snack.
4. Relax - every day. Stress has a negative effect on the function of the adrenal glands. After menopause, you need to do everything possible to make them work normally, since the adrenal glands are directly related to the production of estrogen in fat cells. As soon as you feel tension, anxiety or start to get nervous, take a break, whatever you do. Close your eyes and focus on your breathing. Try to breathe deeply with your belly, slowly inhaling and exhaling through the nose. If this does not help to relax, try an exercise to reduce and relax - on exhalation - the muscles of the body. Start with the feet and gradually rise up to the heart. Then try to strain the entire body at once and relax with a deep exhalation. You will calm down, thoughts will clear up.
5. Take biologically active supplements based on plant fibers. During the menopause, the metabolism slows down, so the calorific value of the daily diet should decrease by 200 kcal, so that the weight does not change. Supplements with fiber help reduce the feeling of hunger, while you will eat less.
Basic Appetizer
The berry cocktail with flax contains a huge amount of omega-3 fatty acids( necessary to suppress inflammatory processes) and antioxidants, which contribute to the prevention of cardiovascular, oncological and other diseases that usually begin to develop after menopause. It is sweet to the taste, so the sweet tooth can be pampered without going beyond the weight loss program. Mix 2 cups of fresh or frozen raspberry without sugar, 4 tablespoons of calcium-enriched orange juice, 180 g of low-fat vanilla yogurt, 1 tablespoon of flax flour or seeds and 1 tablespoon of wheat germ. Whisk until smooth.
Three key exercises
To perform the norm of exercises for the cardiovascular system - 45 minutes, - every day, do dance exercises in the morning, as long as there is time and desire. A great way to meet a new day with a smile! You can do both barefoot and shoes. If you like charging, you can repeat it several times throughout the day in the required 45 minutes. You can arrange a couple of breaks during the working day or work out right after work to relax and relax. Turn on the music and dance to your health!

JUMP WITH
ASK. A. Put your feet together. Make a sliding step to the right, leaning on the left foot.
B. Lower the right foot to the floor and step with the right foot back and to the left. Then return to the starting position and repeat the sliding step to the left, this time stepping back with your left foot. Continue to exercise for 1 minute.

STEP WITH
AS. A. Put your feet on the width of your hips. Bend your arms in the elbows and lift them so that the fists are at shoulder level. Sit down a little.
B. Take a step forward with your left foot, lightly striking the heel against the floor. At the same time, take your elbows back. Return to the starting position and repeat the exercise with your right foot. Continue to alternate legs for 1 minute.

CHA-CHA-CHA
A. Put your feet together. With your left foot take a step forward and a little to the right, unfolding your hip.
B. Return the foot to its place and again shake your hips to the cha-cha cha rhythm. B. Then step right foot forward and slightly to the left. Continue to alternate legs for 1 minute.

Abdominal type: STRESS
A high level of cortisol leads to the formation of a bulging abdomen.
When you complain about your stomach, your friends probably play a trick on you, saying that your figure can only be envied. In fact, if your stomach is really nothing more than "stressful", it's unlikely that you have to fight endless fight with excess weight. All the rest of the body - arms, legs, hips - in perfect order. Just your tummy is a bit rounder and softer than you would like, despite the right exercises and healthy diet.
Why does the stomach stand out against the backdrop of a generally slender body? It's all about stress. He provokes a protective reaction of the body in response to a situation that threatens him.
This reaction causes the heart to beat faster and makes the breathing more superficial. The blood releases a large amount of the hormone cortisol, which, among other things, increases the need for sweet and simple carbohydrates. Scientists have long known that people who suffer from diseases that cause increased production of cortisol( such as Cushing's syndrome) usually have large belly fat reserves. With a high level of cortisol, the abdominal fat cells increase in size.
A study conducted at Yale University showed that thin women may be less resistant to stress than full. In other words, when a thin woman gets into a traffic jam or does not have time to complete some work on time, more cortisol is produced in her body than in the same stressful situation in a woman's body weighing several kilograms more. In addition, it is more difficult for the thin to adapt to stress. If someone else experiences anxiety when first encountering a stressful situation, but then develops some mechanism of emotional self-defense, then thin people each time experience equally strong excitement.
As a result, stress affects your abdomen more than on the figures of other women. A meal plan that includes a minimum amount of sucrose and processed carbohydrates will help calm the nervous system. The system of exercises stimulates the production of endorphins in the brain - hormones of calm and good mood. Another study conducted at the same Yale University, showed that 10 minutes of vigorous exercise is enough to begin to develop this soothing hormone.
Pull up your stomach
1. Find the time for yourself. One or two times a day, arrange yourself a 15 - 20-minute relaxation session. Disconnect the phone, e-mail and anything else that might disturb you. Lie comfortably on the floor or sit in a chair. Close your eyes and do three deep breaths and exhale, imagining yourself exhaling all the tension. Then, restoring normal breathing, alternately relax all muscles, starting with the feet and climbing up to the head. Straighten one group of muscles on the inspiration, and then, with the exhalation, release this tension. Work in this way the feet, legs, buttocks, stomach and back, hands, shoulders, neck and face. Then for a few minutes just lie down quietly or sit, feeling the relaxation of each cell of the body. After a while you will learn to achieve this state of complete relaxation in a matter of seconds, if necessary.
2. Eat more often. Hunger is stress for the body, provoking the production of cortisol. A meal plan involves one snack per day, which should help you. Try to divide it into two parts by eating a portion of the snack in the morning, and the rest in the afternoon to calm the hunger.
3. Train according to your level of physical readiness. Too intense training is an additional stress for the body, which only increases the level of cortisol. So start small, listen to your feelings. If the proposed complexes seem too heavy, reduce the load. You can, for example, perform complexes for the first stage for longer than two weeks, until you are ready to go to the second.
4. Every day go to bed and get up at the same time. Chronic lack of sleep can lead to increased levels of cortisol. When you fall asleep every day and wake up at the same time, the body itself learns to quickly fall asleep, sleep soundly and wake up rested and full of energy. When the sleep mode is broken, you are probably turning more than usual. It is recommended to observe the daily routine even on weekends.
5. Watch the comedies on a regular basis. This technique can be used for any type of figure!
The main snack
Crispy food helps relieve stress, and, probably, that's why many immediately grab for chips and salted pretzels. In the healthy alternative offered below - onion and vegetable sauce - the mass of crunchy vegetables: two glasses. Hands and mouth will be occupied so that you do not reach for another, less healthy food.
To prepare the sauce, sprinkle the saucepan with olive oil and warm it over a moderate heat. Put 1/2 cup of chopped onion in butter. Fry 3 - 4 minutes before the transparency. Remove from heat. Put the onions in a bowl, add 1/2 cup low-fat sour cream, 1/8 teaspoon black pepper and onion powder and 1 teaspoon light margarine based on rapeseed oil. Use the resulting mass as a sauce for 10 carrots-mini, 1 sliced ​​green or red sweet pepper or 2 glasses of your favorite raw vegetables.
Three key exercises of
Tension in muscles often entails emotional stress. The following stretching exercises will help to relax the muscles and calm the nerves. Do them at any time of the day, as soon as you feel tension. In the morning they will allow to concentrate and get calm for the whole working day, and in the evening - to remove the stress accumulated during the day and prepare for bed.


CHILD'S POSITION Sit on your heels, lower your shins to the floor, connect your socks, relax your heels and spread them apart. Lean forward, lowering the stomach between the knees, and the forehead - on the floor. Hands stretch either forward above the head, or along the trunk to the feet( the posture should be comfortable and relaxing).Take a deep breath, feel how your belly is inflated and your lower back is rounded. Take a deep breath and completely relax. Take 5 deep breaths and exhales, imagining that all of your tension goes through the forehead to the floor. Then smoothly climb up and go to the next exercise.

TILT INCLINING SEAT
A. Sit on the heels, lower the lower leg to the floor, connect the socks, spread the heels, bring the knees together. Raise your hands over your head, connecting the brush house.
B. On exhalation, lean to the left, simultaneously pulling the hips to the right. Hold in this position and make 3 slow, deep breaths and exhalations, return to the starting position and tilt the other way.

LEGS UP
Inverted yoga poses cause the forces of gravity to act in the opposite direction to our body. When you make a stand on the shoulder blades, hands or head, this force causes blood and other fluids in the body to be cast from feet to head. In addition, the position upside down helps to improve mood and allows a new look at the world. Children intuitively know about this and therefore constantly try to stand on their heads. With age, we often forget about the relaxing effect of the rack upside down.
Meanwhile, a full stand on the blades of yoga is too complicated for untrained people, so I recommend starting with a preparatory exercise.
A. Sit facing the wall. Lower your back on the floor and start moving your legs up the wall until they form a right angle with the trunk. Relax your legs completely. Do not strain your knees. Pull your hands on the floor along the trunk and stay in this position for 1-2 minutes.
B. Legs can be left straight;deploy them "butterfly" or push them in the form of the Latin letter "V".Choose the position in which you are most comfortable!

Abdominal type:
YOUNG
You can return the elasticity to your stomach, no matter how many times you give birth!
Most of the women giving birth - even those who had a flat stomach before pregnancy - complain that after the birth the situation has radically changed.
To restore the old form, you need to focus on two points. First, you need to get rid of excess fat accumulated during pregnancy. Doctors recommend that during the gestation period the child should recover by 12-16 kg. A child, a placenta and amniotic fluid weighs a maximum of 7 to 9 kg, that is, most women after birth wear 3 or more kilograms more than before pregnancy. Set the goal to get rid of most of this excess fat within 6 months after childbirth, as statistics show, this is the optimal weight loss period for a newly given woman. If she does not lose this weight in the first six months, then it usually persists for 10 to 20 years!
Secondly, you must strengthen the muscles of the pelvic floor and lower abdomen. During pregnancy, the growing baby stretched and loosened the abdominal muscles. Muscles of the pelvic floor - supporting the abdominal cavity - are also weakened due to birth, therefore this part of the body also needs to be strengthened.
Exercises from the main complex described below, which are aimed at the abdominal muscles, will help to work out these zones, but due to insufficient physical preparedness this complex may not be able to you yet. If during pregnancy you performed some exercises, you can start the basic complexes as early as 6 months after the birth. If you led a sedentary lifestyle, you can achieve a good result, but should start with easier movements, such as in the section "Check before the start."
Too much stress for too short a time can, on the contrary, weaken the abdominal muscles, so listen to your body and do not overload it. During the first 6 months after pregnancy do not jump, do not do any springing movements, because in the body there are still those hormones that opened the cervix during labor and they can increase the risk of injury to the joints.
Pull your abdomen
1. Your obstetrician-gynecologist will most likely recommend you perform Kegel exercises to strengthen the pelvic floor muscles. Listen to his advice! These exercises will help not only strengthen the "frame" that supports the entire abdominal cavity, but also prevent or minimize possible postpartum problems, such as urinary incontinence or weakening of sexual desire. Exercise is as follows: strain the muscles surrounding the genitals - including the vagina, anus and urethra, - pulling them up and on yourself, as if trying not to let "winds" or not to describe. In this case, try not to strain the abdominal muscles and buttocks, do not compress your legs and do not hold your breath. Save the voltage as you can, gradually increasing the time to a maximum of 10 seconds. Then relax, rest for 4 seconds and repeat 9 more times. Exercise several times a day.
2. Walk as much as possible. Children love it when they are wheeled in a stroller. Walking with the baby, try to strain the abdominal muscles, as if tightening them into the corset, and straighten the back. You can start walking at any time after giving birth, provided that you will listen to your health and stop as soon as you feel tired.
3. Deal with deep abdominal breathing. Deep breathing will force you to draw in the weakened abdominal muscles, cutting them down to the length they were before pregnancy. Sit down, lean your back on the wall( for convenience) and cross your legs. If you want, you can keep your baby on your lap. Put one or both hands on the stomach to watch for breathing. On inhalation, try to stick your stomach into your hand, feeling the ribs widening, and the chest and clavicles go up. As you exhale, as far as possible, pull the belly into yourself. Hold for five seconds. Perform 3 - 5 repetitions. Do this exercise several times a day.
4. Do twists using special techniques for newborns. When doing twists, bend your legs and squeeze your knees together. This will involve the muscles of the pelvic floor and protect the spine from unnecessary strain. Strap and reverse twisting should be done with a towel or a small ball between the hips to re-engage the pelvic floor muscles and assume the correct position.
5. Breastfeed your baby, not as much as possible for a year or more. Breastfeeding burns 500 calories a day and can help lose weight. On the other hand, it can not be called a true way to lose weight. Some women during the feeding very quickly lose their weight. The organism of others, on the contrary, stubbornly clings to fat stores until the end of feeding. Typically, the second refers to women over 35 years of age or to those who have gained more than 16 kg during pregnancy. Feed as much as you can.
Basic appetizer
Nuts and sprouted wheat grains that are part of these chocolate cakes give a snack the nutritional value necessary to restore the strength of a busy newborn mom. In addition, they contain the calcium needed during breastfeeding. And what could be better than a chocolate cake, when you want a sweet late in the evening! This recipe is designed for 12 cakes:
- 1 packet( 180 g) crumbs of bitter chocolate
- 3 tbsp.tablespoons of butter
- 3/4 cups of oat flakes of instant cooking
- 1/3 cup of sprouted wheat grains, fried without sugar
- 1/3 cup skimmed milk powder
- 1/2 teaspoon baking powder
- 1 cup chopped walnutsnuts
- 4 egg whites
- 1/2 cup brown sugar
- 1 teaspoon vanillin
Melt the butter and chocolate chips in a microwave oven( or on a steam bath) powered up to 80% of maximum capacity( this will take about 45seconds).Stir and set aside. Mix in a bowl oat flakes, wheat grains, milk powder, baking powder and walnuts. In a separate large container, whisk egg whites with sugar and vanilla until a thick consistency of thick cream is obtained. Add the chocolate-oil mixture and the dry ingredients. Sprinkle olive or other vegetable oil baking dish with a size of 20 x 20 x 5 cm and lay a dough in a uniform layer. Bake for 20 - 35 minutes at a temperature of 180 ° C.The dough should become dense around the edges and become crusty. Cool completely before you cut into cakes.
Three key exercises
The following exercises will help you gently strengthen the abdominal and pelvic floor muscles. Before doing these or other exercises, consult a doctor. Every woman has different pregnancies and births. Perhaps, some restrictions imposed by the doctor will not allow you to begin the exercises right after the birth. Start only when the doctor permits, which usually occurs after 6 months( or more if you were given a cesarean section) after giving birth. As soon as the doctor gives his consent, begin to perform these three exercises every day. It is best to do this in the morning. Moms of newborns have many new responsibilities. Having occupied the abdominal muscles from the very morning, you will perform the necessary exercises and free the rest of the time to do the child.
You can do it both barefoot and in shoes. For convenience, I recommend doing exercises on a sports carpet or ordinary carpet.

BACKS BACK SEAT
A. Sit on the floor, bend your legs, connect your knees. Hold yourself by the hips.
B. On exhalation, round the back, stretch the abdominal muscles, pull in the stomach and lean back. Return to the starting position. Perform 5 repetitions.

LEGS
AS Lying on the back with knees bent at the knees, exhale the abdominal muscles on exhalation and lower the pelvis down. Place a small towel under the buttocks. This will help to properly position the pelvis and press the waist down to the floor. Leaning against the waist in the towel, try to pull up the navel to the spine. Pull your arms out to the sides.
B. While holding the spine and pelvis in place, start slowly straightening the right leg. Continue until you can press the lower back to the floor. As soon as you feel that it has started to rise, return the leg to its original position. Then repeat the same with the left foot. Perform 3 - 5 repetitions with each foot. You can complicate the exercise, removing the towel and trying as long as possible to keep the lower back pressed to the floor.

CAT
A. Stand on all fours, leaning on straight hands. Take a deep breath.
B. On exhalation tighten the abdomen to the spine, lower the coccyx and arched back arched. All movements must be performed at the expense of the abdominal muscles. Take a deep breath and return to the starting position. Perform 5 repetitions.

Abdomen type: MALE
Coveted "cubes" - quite achievable goal.
The nutrition plan and exercise packages described here will help you achieve a flat stomach. However, if you want to get these "cubes" of the media coveted for many men, then you will need additional recommendations.
In men, the sex hormone level of testosterone is higher than that of women, so fat will be deposited more on the stomach than in other parts of the body. In addition, this hormone directs fat deposits to the deeper layers of the abdominal area, where they cause much more damage to health.
Get rid of this fat is not so simple. Unlike women, lower testosterone levels will not help you. By and large, studies show that men with low testosterone levels - through a complex chain of interrelated processes - accumulate even more fat on the abdomen than men with a higher level of this hormone. Testosterone is necessary for muscle formation. It is also needed for the normal functioning of insulin. Thus, although this hormone is to blame for the deposition of fat on the abdomen, an attempt to influence its level is not an option.
On the other hand, with abdominal fat reserves of the type that is most typical for men, it is easier to fight than with those that are formed in women. In fact, to solve the problem you have enough moderately intense physical activity. The study described in the journal Medicine and Science in Sport and Exercise, conducted with 300 volunteers, found that men with higher levels of aerobic endurance-achieved with daily 30-minute training-had less waist circumference thanmen with a lower level of physical fitness. The latter had more abundant deposits of both visceral and subcutaneous fat.
Pull up your stomach
The basic plan for nutrition and exercise will help everyone, but to get the best result, men will need special recommendations, specially designed taking into account their physiology.
1. Increase the workload and reduce the number of cardiovascular exercises. If you pay a lot of attention to endurance exercises, such as running or cycling, and almost do not exercise power, you will have to revise the training mode to make them more balanced. From the point of view of fat deposits on the male abdomen, cardiovascular exercises are useful, but power is more effective. Each of us has some limited time, which can be devoted to physical exercises. If you neglect the strength training to run more, then I recommend that you reconsider your views on physical activity.
Cardiofuel burn calories during exercise. Strength exercises also burn calories during training( although not as intensively as cardio), but they accelerate metabolism even after classes when the body is intensively working on restoring and strengthening the muscles. Moreover, with every 500 grams of muscle mass you increase metabolism by 50 kcal per day. Therefore, review priorities and try to focus on strength training, working on the main muscle groups at least three times a week. Men need both power and cardio exercises, so if you are limited in time, then focus on the first and partially sacrifice the second( but do not abandon them altogether, as the balance will break).
2. Reduce alcohol consumption. Abuse of alcohol is actually fraught with the formation of a beer belly. Especially dangerous, according to scientists, drunken feasts and binges. In one study that compared the effects of different types of alcoholic beverages and their different frequency on fat stores in the abdomen, it was found that people who consume three or four servings of alcohol at a time - even if these "times" are rare - tend toto accumulation of more fat than those who drink a small amount of alcohol regularly. Conclusion: it's better to have one mug of beer every evening than four mugs on Friday evening.
3. Replace saturated fats with polyunsaturated fats. Usually men like big hearty hamburgers with a meatball, but still try at least from time to time to replace them with vegetarian ones. It is necessary to abandon saturated fats in favor of more healthy polyunsaturated. Saturated fats contained in fatty foods of animal origin( whole milk, fatty chunks of meat) tend to accumulate in the deep layers of the abdominal cavity, whereas polyunsaturated fats( contained in sunflower, corn and soybean oil, as well as in fish) do not lead to an increase in fatdeposits in the abdomen.
Basic snack
Drink this protein cocktail after a workout to help your muscles recover. Mix 1 tablespoon of germinated wheat grains, 1 cup low-fat milk, 90 grams of tofu with calcium sulfate, 1 cup of blueberry in the blender( so that the cocktail is thick, do not heat the berries if frozen) and 1/2 teaspoon of almond or vanilla extract. Whisk until smooth.
Three key exercises
To achieve the notorious "cubes", it is necessary to throw a new challenge to the abdominal muscles. In this you will benefit from three key exercises. I recommend doing them first thing in the morning, in addition to the basic exercises, described below. Studies show that if you do exercises from the very morning, then the probability of compliance with the regime increases. The load in these exercises is concentrated exactly where it is necessary: ​​on the straight, transverse and oblique abdominal muscles. Your "center" will really get stronger!

DEPENDENCE I
A. Stand on all fours. Straighten your legs and bend your arms, transferring the weight of your body to your toes and forearms. Hold in this position for 30 seconds.
B. After 30 seconds, bend the right leg and turn the knee to the left, under it. You should feel the tension in the oblique abdominal muscles. Continue to alternate legs for 30 seconds. A.

TIGHTENING ON THE ROPE
A. Lie on your back. Lift your legs up and pull them to the ceiling. Hands straighten along the trunk, turning palms down.
B. Raise your hands up and grab onto an imaginary rope. Tear off the head, neck and shoulder blades from the floor. Now start climbing the rope, pulling it with your right or left hand. Continue to alternate hands for 1 minute.

BIKE
A bicycle is one of the most effective exercises for strengthening the oblique muscles of the abdomen. Lie on your back, bending your knees and lowering your feet to the floor. Put your hands under your head and spread your elbows to the sides. Straining the abdominal muscles, tear off the head, neck and shoulders from the floor. Do not take your elbows - you must not see them! Pull the left elbow to the right knee, straightening the left leg, then repeat the same with the other hand and foot. Continue to pedal the imaginary bike for 1 minute.


Burn fat deposits three times faster than with conventional exercise complexes.
These exercise complexes are based on the latest research in the field of fat burning at the waist and are effective for any type of abdomen. All scientists agree in one: regardless of the cause of fat deposits to get a tangible and lasting result you need to exercise.
In about 20 minutes of exercise a day, you will bring your body into the condition necessary to form a beautiful flat belly. You will apply a triple blow to the fat folds using the following complexes:
- a 10-minute complex for abdominal muscles - to strengthen all muscle groups of the middle body.
- 20-minute cardio program - for burning fat, accelerating metabolism and toning all muscles.
- Minute workouts - to stimulate blood circulation and burn calories.
The first two complexes include only the most effective exercises. They make it possible to use the time allotted to them with maximum efficiency.
10-minute complex for abdominal muscles. These exercises are designed to work out the muscles of the abdomen, but at the same time affect the lateral muscles in the waist and the muscles of the lower back - in other words, your entire "center".The complex includes the most effective, scientifically proven, exercises for lengthening and strengthening all the above-mentioned muscle groups.
20-minute cardio program. This complex is an interval training on the principle of three in one. It speeds up the heartbeat, which promotes fat burning in the waist. The complex includes weight training with weights for the development of all muscle groups, the formation of a correct posture( which will automatically reduce your waist by several centimeters) and stimulate metabolism( which will burn more calories during the day, even at rest).In addition, certain exercises of this complex are aimed solely at the abdominal muscles, that is, the "center" will also be involved.
Minute workouts. In addition to the basic complexes, you will perform light toning exercises throughout the day, for example, standing in line, sitting in the waiting room with a doctor or driving a car in traffic. These simple exercises will help you increase the daily consumption of calories and at the same time relieve stress and boredom. You will stop being nervous or worried while waiting. Instead, you will work on your body. These minute charges can seem simple and easy - so it is! However, during the day they accumulate and give a good overall result. With their help, you will burn up to 500 extra calories per day!

Minute workouts
It turns out that the spontaneous movements we make while standing in line, flying in an airplane and other places when we get up, stretch, bend, etc., help burn up to 500 extra calories a day! Scientists from the Mayo Clinic study the role of unconscious body movements - minute warm-ups - in controlling body weight. Of course, scientists do not give an object of their research a convenient and easily remembered name like "unconscious movements" or even "fussiness".They use the official scientific term: thermogenesis, not associated with exercise( NEAT).
As they are called - NEAT, one-minute workouts or just fidgeting - these small daily movements significantly supplement the main energy-intensive activities. In an article published in the authoritative journal Science, one impressive discovery was told: the scientists came to the conclusion that it was the habit of making unconscious gestures that distinguishes lean people from complete ones. That's why some people can regularly overeat and do not gain a gram of excess weight.
In this study, researchers overfeed volunteers at 1000 kcal per day. Since the formation of 500 g of fat takes 3,500 kcal, such a diet should have added to each participant 8 extra pounds per eight weeks of research. Meanwhile, at the end of the study, the weight gain was completely different: some participants recovered only 1 kg! Scientists came to the conclusion that people who gained the least weight, compensated for the consumption of additional calories by increasing unconscious mobility. They constantly taped on the floor, stretched, shook their legs.
The more often you do the minute workouts during the day, the more you will move. Set the goal to perform ten warm-ups daily, that is, a total of 10 minutes a day.
To begin with, remember and follow the golden rule of the warm-up: while waiting - on the plane, in the car, on the train, at the doctor's reception, watching the children play - find a way to move, even if you just knock with your toe on the floor.
Minute workouts: twisting up and down standing, tilting to the sides sitting, turning sitting, tilts forward sitting, back sitting slants, energetic walking for 1 minute( around the house, over the airport building, during a telephone conversation, on the office hall),climb the stairs one or two flights, strain the abdominal muscles, relax, strain again( repeat again and again for 1 minute), strain all the muscles of the body in turn for 1 minute, straighten the back and "tighten the corset" belly, walkingon the spot, sipping up. Each of the exercises must be performed within one minute.

STRING UP-STOP
A. Stand up straight. Press under the beard to the chest and lean forward, "picking up" the stomach.
B. Hands freely hang down. Imagine that someone pulled a belt around your waist and pulled it up. On an exhalation slowly rise, all time continuing to involve a stomach. Knees should be relaxed, do not strain them.

TILT SIDE
Pull the left hand over your head. Sitting smoothly, bend to the right, stretching the left side surface of the case. Repeat the same movement to the left. I love this stretch, because it perfectly tones back muscles, which sometimes lose mobility in my 50 years, especially after a long stay in a sitting position.

ROTATING SID
Put your hands on your knees. Sit straight, stretch your coccyx to the chair, and the crown to the ceiling. On exhalation, turn to the right, starting the movement from the coccyx and further around the axis formed by the spine. Return to the starting position and repeat the turn to the other side.

TILT FORWARD TO SIT
Put your hands on your knees. Sit straight, stretch your coccyx to the chair, and the crown to the ceiling. On exhalation, lean forward and to the right, sliding with your left hand on the outside of your right foot, and straightening your right arm upwards. Hold in this position for 10 - 15 seconds, then repeat the same movement the other way.

TILT BACK SEAT
Sit flat, stretch the coccyx to the chair, and the crown to the ceiling. Pull in your stomach, put your hands behind your head, spread your elbows to the sides. On exhalation, stretch your chest up, and your elbows back, slightly bent in the back. Feel the stretching of the chest muscles.

How Complexes Strengthen Abdominal Muscles
Dimensions of individual body parts can not be reduced by exercise. In part this is true. You can do a thousand twists every day and not achieve a significant result, if the force load will not be combined with cardio exercises, proper nutrition and increased tone of the whole body.
From this point of view, twists are not very helpful in getting rid of fat deposits on the abdomen. It's not scary, because to achieve the goal will help 20-minute cardio program. However, a 10-minute complex will strengthen those beautiful muscles that hide beneath a layer of fat. The development of these muscles will help to form a strong muscular framework, which is necessary to maintain the internal organs in place( and prevent them from bulging outward), to improve posture( which visually lengthens and slits the middle part of the trunk) and to strengthen the abdominal muscles themselves, which, as a result of pregnancy, menopauseor simply inadequate use can hang a bag and form a round belly.
10-minute complex strengthens, lengthens and gives a beautiful relief to the following key belly zones:
- Notorious "cubes".This is called the upper part of the rectus abdominis muscle, starting from the navel and ending under the ribs. The connective tissue that passes through this muscle creates the shape of six cubes in slender, physically trained people.
- "Lower Press".This is the name for the lower part of the rectus abdominis from the pubic bone to the navel. When this part of the muscle is weak, the internal organs protrude forward, which causes the convex roundness to form below the navel, even if the visible signs of fat deposits on the abdomen are absent.
- "Corset" muscle. Known also as the transverse abdominal muscle, it lies deeper, under the "cubes" hiding it. This very important, but little used muscle helps tighten the stomach to the spine.
When you pull your stomach in order to look better in the photo, or publish a "uterine moan" after a complex game of tennis, you are using a transverse muscle. Strengthening it, you give it the opportunity to do its job: to support and extend the entire middle of the trunk. You can consider it a natural girdle, as it restrains the internal organs, not allowing them to protrude outward.
- Waist. For a slender waist, the inner and outer oblique muscles of the abdomen answer, thanks to which you can lean to the sides and rotate the body. External oblique muscles are located closer to the surface and to the front wall of the body, while the inner ones are deeper and closer to the back.
- Back. Not all people work out the back muscles when they try to reduce and strengthen the stomach, and thereby make a big mistake. An increase in the tone of the back not only prevents the appearance of pain in this area and improves posture, but also reduces the fatty beads on the waist. The back is supported by many muscles, but one of the most important from the point of view of harmony of the stomach is called the latissimus muscle of the back. It is located on both sides of the spine and allows you to straighten, turn and pull your arms to the trunk. When this muscle is trained, it forms a noticeable inclined line on the back from the axillae to the waist, which makes the waist seem smaller.
- Muscles of the pelvic floor. If many forget about the muscles of the back, strengthening the abdominal press, then even more people do not pay attention to the pelvic floor muscles. Meanwhile, they play an essential role in the formation of a strong and healthy "center."The muscles of the pelvic floor are weakened most often in those cases if you were pregnant, reached menopause, often lift weights, suffered frequent constipation in adulthood. In addition, it occurs in men with prostate gland diseases. The pelvic floor is a large group of muscles in the pelvic region, extending from the pubic bone to the coccyx and forming a supporting structure for the entire abdominal cavity. To work out the abdominal muscles without strengthening the muscles of the pelvic floor is like building a house on sand, and not on a solid, reliable foundation. In addition, strong pelvic floor muscles usually help to strengthen the bladder and exacerbate feelings during sexual contact.
How to draw in the belly of
To correctly draw the belly, follow these instructions.
1. Pull out the spine. Try to increase as much as possible the distance between the lower cervical vertebra and the coccyx, creating small gaps between each vertebra.
2. Take a breath.
3. On exhalation, pull the abdomen in and out, pulling the navel to the spine and up to the ribs.

Check before starting
During each exercise, from a 10-minute complex for abdominal muscles, you will have to strain them correctly. To do this, pull the navel inward to the spine and up to the ribs, picking up the stomach. Studies conducted at the Australian University showed that this technique helps protect the lower back and at the same time involve the oblique and transverse abdominal muscles during each exercise of the complex.
Unfortunately, many people incorrectly "deepen" the stomach. After a recent pregnancy, due to hormonal changes during menopause, due to excess fat deposits in the abdominal area or because of insufficient use, the abdominal muscles may be weakened. In this case, if you try to pick up the stomach, you can unintentionally stick it out, instead of pulling it.
The difference is barely noticeable, but very important. If you just tighten the abdominal muscles, trying to draw it, then on the surface will appear wrinkles, as if the fat deposits are pushed out. This is not the effect that we need. When you properly tighten the abdominal muscles, that is, lengthen and fix the spine, then the abdomen straightens and becomes smaller, but no longer.
To make sure that you correctly draw your belly during exercise, test yourself with a simple test. The next four exercises will show you whether you are pulling your stomach or sticking out. If at one of these levels you feel that the stomach is facing out, postpone the implementation of the main complex for abdominal muscles for a week, during which every day do the first two exercises. As soon as you can perform the exercise of the third level without protrusion of the abdomen, proceed to the main complex.
You most likely will stick out your stomach, and not pull in if:
- You suffer from urinary incontinence( urine is released when you cough, sneeze or laugh).
- You can not hold the tampon inside the vagina.
- You have been diagnosed with vaginal discharge.
- I was pregnant.
- Achieved menopause.
- Never before did we train the abdominal muscles or did not exercise at all.

PLAN
A. The first level. Go down on your knees and elbows, legs straighten a little. Tighten the abdominal muscles, pulling the abdomen up and inward to the spine, but not rounding the back. Imagine that someone is pulling you up, grasping your belly with your belt. This will help you feel the so-called "neutral position" of the spine, which will need to be retained in most exercises of the basic complex for abdominal muscles.
B. The second level. Keeping the neutral position of the spine( the stomach is pulled up and inward to the spine, the waist does not bend and does not bend), straighten one leg back and rest with the toe on the floor. The knee of the second leg should remain on the floor. Hold in this position for 10 seconds, then change your legs. Perform 5 repetitions with each leg.
B. The third level. Now you are ready for a full "bar".Remember that you need to stretch the abdominal muscles and maintain a neutral position of the spine. Straighten your arms, lift the body, rest your palms on the floor and straighten your legs, taking the position of the latch. Try to lengthen the trunk, stretch the crown forward and heels back. Hold in this position for 10 seconds, then drop to your knees and rest. Perform 5 repetitions.

TEST WITH TOWEL
A. The first level. This exercise will teach you how to lengthen the abdominal muscles with tension. Many people with weak muscles, when straining the stomach, push it forward, and the folds of skin and fat are collected - not at all what you need! Instead, you need to learn how to stretch the spine while straining the abdominal muscles. For this, lie on your back and bend your knees. Place a small, roller-rolled towel under the buttocks. Tighten the abdominal muscles and press the lower back to the floor. The towel will make you stretch the entire length of the spine. Hold in this position for 5 seconds and relax. Perform 5 repetitions.
B. The second level. Do the same exercise, but this time without the towel. Put your hands on your abdomen to watch the stretching of the abdominal muscles under tension. The belly should not protrude forward or fold. Lower ribs should move downwards - but not upwards or outwards. If you see or feel that the chest rises, go back to the first level. Hold this position for 5 seconds and relax. Perform 5 repetitions.
B. The third level. Lying on your back, tear your legs off the floor and pull them to yourself so that the hips form a right angle with the body, and the lower leg - a right angle with the hips. Straining and stretching the abdominal muscles, lower the toe of one leg to the floor, not allowing the lower back to bend. Did you manage to perform 5 repetitions with each leg without tearing your waist from the floor? Great: then you are ready for the basic set of exercises to strengthen the abdominal muscles!

SIMPLE SLINDING
Lie on your back, bend your knees, lower your heels into the chair seat. Place your hands under your head, stretch your elbows apart. Relax your back muscles completely and try not to strain them. Draw your belly and, without the help of leg muscles, tear off the scapula from the floor. If you managed to perform 5 repetitions without feeling the tension in the calves, hips or back - excellent!

CHECKING THE "CENTER" FOR THE STRENGTH
A. Lie on your back and lower your straightened legs with your heels to the chair. Pull your arms along the body with your hands down. Strongly press your back to the floor, so that even a thin sheet of paper does not pass between them.
B. Then tear your right leg away from the chair, take it to the right and lower it to the floor, describing a semicircle in the air. Do not let your lower back from the floor. Raise the leg, return it to the chair, then repeat the same movement with your left foot. Perform 3 repetitions, each time pressing your back to the floor.

Basic training plan: two-week start-up phase( italics)
At this stage of the program, you will practice for 20 to 30 minutes a day five times a week. A meal plan is attached to the training plan. In two weeks of the start-up phase, you will gradually bring your body into shape in order to avoid disappointments or painful sensations that could later prevent full-fledged employment.
The following schedule is required:
Day 1: 10 minute complex for abdominal muscles plus 20 minutes of any cardio exercises and ten minute workouts.
Day 2: 20 minute cardio program and 10 minute
workouts Day 3: 20 minutes of vigorous walking( orany other cardio exercises) plus ten minute workouts
Day 4: 10 minute complex for abdominal muscles plus 20 minutes of any cardio exercises and ten minute workouts.
. Day 5: 20 minute cardio program and 10 minute workouts.
. Day 6: ten minute workouts.
. Day 7: ten minute workouts.

. 10 minutecomplex for abdominal muscles( italics)
This complex includes the most effective exercises for working out and strengthening of abdominal muscles and the entire central part of the trunk. Many of them are taken from Pilates, and this is not accidental. Studies have shown that movements from Pilates strengthen the abdominal muscles much more effectively than traditional twists.
The complex also contains several exercises with fitness ball - fitball - as many studies show that during the twisting, more abdominal muscle fibers are used to maintain balance than with traditional exercise on the floor.
If for the first time in your life you are engaged in fitness, then during the performance of some exercises with twisting elements you may have pain in the muscles of the neck. To reduce discomfort, try to relax the muscles of the waist and neck as much as possible. Pull the chin to the chest to stretch the back of the neck, and try to use the abdominal muscles instead of the upper part of the trunk when lifting the body.

SIDE SHIST SIDE
Sit on the floor with your legs crossed. Straighten the spine from the tailbone, stretch the crown up. On inhalation, raise your left hand over the side. On exhalation, stretch and bend to the right, feeling a stretch along the left side. Hold in this position for 5 seconds, go back to the starting position and make a slope to the other side. Perform 4 repetitions in each direction.

SIMPLE LIFTING OF THE HOUSING
Note: if you recently gave birth, then in doing this exercise, bend your knees more strongly and squeeze a small roller-wrapped towel between your hips.
A. In this simplified version, the exercise is performed with the legs bent and using the hands for additional support. Lie on your back, spread your arms to the sides, bend your knees. Take a breath.
B. On exhalation, extend your arms in front of you at the chest level. Tighten the abdominal muscles and inner thighs and lift the body up, pulling the ribs to the hips. Try not to push off the floor, lift the body at the expense of the abdominal muscles. If necessary, grip the hips with your hands. Pressing the chin to the chest, take a sitting position.
B. Sit flat. On inspiration, pull the abdomen to the spine and on exhalation, rounding the back, return to the starting position at the expense of the abdominal muscles. Try to lay the spine on the floor gradually, the vertebra behind the vertebrae. Perform 3 repetitions.

STRENGTHENING THE MUSCLES OF THE LOWER PART OF THE ANIMAL
Note: if you have recently given birth, then do this exercise with a towel sandwiched between the thighs.
A. Lie on your back, stretch your arms along the trunk with your hands palm down. Raise your legs, bend them in your lap and cross around your ankles.
B. Clutching the shoulders to the floor, pull the abdominal muscles inward and upward towards the spine. On exhalation due to the muscles of the lower abdomen, tear off the coccyx from the floor and lift the pelvis upward. On inhalation, return to the starting position. Perform 4-6 repetitions.

FOOT STRIPPING I
Note: if you have recently given birth, then for this exercise, bend both legs and squeeze the knees together.
A. Due to the fact that one leg is straightened, all the abdominal muscles are worked out, therefore this variant of twisting is considered one of the most effective! Lie on your back, put your hands under your head, elbows to the sides. Bend the left leg in the knee and lower the foot to the floor. Keep your right leg straight.
B. Press the back to the floor and pull the abdominal muscles inward and upward towards the spine. On exhalation tear off the head and shoulders from the floor, pressing the straightened foot to the floor. On the inspiration, descend. Do 10 to 15 repetitions, then change your legs. Lie down on your back, pull your knees to your chest.

.On exhalation, pull in your stomach and tear your shoulders off the floor. Grab your left leg around the lower leg or ankle with your hands, while straightening the right leg. Pull out the socks. On inhalation, change your legs, pulling to the right breast and straightening the left. Continuing to alternate legs, perform 5 - 8 repetitions.

DEPENDENCE II
A. Excellent exercise for the transverse abdominal muscle. Stand on all fours, leaning on your knees and palms. Fall on your elbows and straighten your legs, transferring your body weight to your forearms and socks. Connect the hands. Hold in this position for 30 seconds.
B. Fold the right leg and lower the knee, but do not touch the floor. Go back to the starting position and bend the left leg. Continue to alternate legs for 1 minute.

STRENGTHENING THE
BACK A. This exercise not only favors the formation of beautiful muscles along the spine, but also helps to develop coordination and a sense of balance. Stand on all fours, leaning on your knees and palms.
B. At the inhalation, strain the abdominal muscles and straighten the left arm and right leg at the same time. Pull yourself back with the toe of your straightened leg and forward with your fingertips. Hold in this position for 6 - 8 seconds, trying to breathe smoothly. Return to the starting position and repeat the same with the other hand and foot. Perform 5 repetitions on each side.

T-SHAPE STOCK FOR BEGINNERS( FROM PILATE)
A. Sit on the floor, pull your right foot to the side, pulling the heel of the left to the groin. With your left hand, rest on the floor next to the buttocks.
B. At the inspiration, tense the abdominal muscles and raise the right thigh up, while straightening up the right arm.
B. On exhalation slowly lower your arm forward, stretching out through the lower back and back. Put your arm down under the trunk, feeling the muscles of the upper back stretch. At the inspiration due to the muscles of the abdomen, turn around and return to the starting position. Do two more repetitions, then turn over to the other side.

SIDE SCREWING WITH BALL
A. Lie down on the left side, straighten both legs, put the right foot on the fitball( fitness ball) and put the left on the floor behind the ball. For balance, extend your left hand forward on the floor at shoulder level, and hold the right hand for support behind the head, bending at the elbow.
B. On exhalation tear off the head and the head from the floor, straining the oblique abdominal muscles. Lifting the body, bend the right leg and pull the elbow to the elbow, heel rolling the ball to him. Return to the starting position. Do 10 repetitions, then turn over on the other side.

STRINGING ON THE BALL
Note: if you have recently given birth, perform this exercise lying on the floor, bending your legs and squeezing your knees together.
A. Sit on the fitball, bend your knees and rest on the floor. Moving forward with your feet, roll off the ball until your hips slip and there is no loin on the ball. Bring your hands behind your head, stretch your elbows apart. Put your back on the ball. Then move the coccyx forward and raise the hips. In this position, the tension in the muscles of the buttocks and the lower abdomen should be felt.
B. On exhalation, lift the body up, pull the navel to the spine and tense the abdomen. Imagine turning the ribs toward the pubic bone, arching the bottom of the body with an arch. Do not lower your chin, as if holding an orange under it. On inhalation, go back to the starting position and lie on the ball. Perform 12 repetitions.
Option 1
To complicate the exercise, pull up your left arm, grasp the elbow with your right hand and lower your head to the formed corner.
Option 2
To further increase the load, straighten both hands behind your head and connect your hands.

PULLING THE BALL I
A. Get on your knees and put your hands with the ribs of your hands on the fitball.
B. Keep the right angle in the knees, roll the ball forward, straightening the hands. Return to the starting position. Do 5 to 10 repetitions.


KNEADING A. Sit on the floor, bend your knees, place your feet evenly. Lean on your hands on each side.
B. Tilt the knees together to the left, lift and tilt to the right. Continue to alternate sides for 1 minute.

BREAST OF BURNING MUSCLE SEAT
Sit on the floor, with your legs crossed. Stretch your chest up, leaning on the arms straightened from behind and pressing the tips of your fingers to the floor. Hold in this position for 15 minutes. Relax.


This is one of the most effective and productive exercise complexes. Since during training you will use light dumbbells, I recommend to wear sports shoes. Wear comfortable clothing( fitting to prevent anything).Exercises can be done anywhere: on the street, watching the children play in the yard( only for convenience, grab a dumbbell and sports mat), at home in front of the TV, visiting friends, in the gym, in the hotel room. Let the location does not interfere with the lessons. To perform the complex requires very little space( a square area of ​​about 180 cm by 180 cm is sufficient).
Three main components of the complex will cause a triple blow to the fat deposits on the abdomen and help get rid of them once and for all.
1. Load on the cardiovascular system. The complex includes several three-minute intervals of vigorous exercises aimed at stimulating the heartbeat and circulation. They will allow to maintain the necessary rhythm of heart contractions during the elaboration of each muscle of the body. Cardio-draining is one of the fastest and most effective ways to burn abdominal fat deposits.
2. Strength exercises. You will work with light dumbbells, so that all muscles are involved in the work, and the metabolic processes are constantly accelerated.
3. Strengthening the "center".The combination of cardio and force on the load in one workout can achieve a significant result in a record short time. The complex below does even more. It, among other things, also helps to strengthen the central part of the body - abdominal muscles, lateral surface, back - practically in every exercise. Many exercises are quite complex combinations of movements that develop a sense of balance and mobility. Do not let the body relax, you will engage the muscles of the abdomen, even when the focus will be on the hands, feet, shoulders, back or chest.


STAIN TIGHTENING STAND UP, feet together. Take a deep breath and stretch your arms up over your head. Stretch down the foot and up the crown and fingertips, maximally extending the trunk. Relax and repeat again.


SIDE SPREADING While maintaining the original position of the previous exercise, connect the hands and lean to the left, feeling a stretch along the right side surface of the trunk. On inhalation, return to the starting position and then bend to the right.

KILLING THE CAM
Put your feet together. Make a left foot step to the side, throwing out the right fist, as if trying to hit someone in front of you. Return to the starting position. Repeat the exercise with the other hand and foot. Continue to alternate hands and feet for 1 minute.

MAMBO
A. Make your right foot a step forward, unfolding your hip forward.
B. Step back with the same foot, swinging the thigh to the right. Continue stepping back and forth with your right foot for 30 seconds, then repeat the same with your left foot.

BASKETBALL
A. Put your feet together, slightly bend at the knees. Do 3 - 4( depending on the available space) of the sliding steps to the right, with your hands driving an imaginary ball.
B. Connect the legs, sit down and out of this position, jump up, throwing an imaginary ball into the basket. After landing, repeat the same movement to the left. Continue to alternate directions for 1 minute.


SHOULDER STRENGTHENING A. Put your feet slightly wider than your shoulders. Take light dumbbells. Put your hands in front of you.
B. Bend the legs in the lap and sit back, straining the abdominal muscles and pulling the spine. Squatting, stretch straight arms in front of you to shoulder level.
B. Transfer the weight of the body to the heels and straighten out, lowering your hands. Perform 15 repetitions.

DECLINE WITH HAND I
A. Put your feet together. Take light dumbbells and spread the arms bent at the elbows to the sides at shoulder level.
B. Step back with your right foot and sit so that both legs are bent at right angles. Squatting, bring your hands in front of you, trying to keep your elbows together. Return to the starting position. Repeat the motion with your left foot. Perform 10 repetitions alternately with each leg.

DEPARTURE WITH DIAGONAL MAX
A. Take the dumbbell with both hands. Put your feet together. Raise your hands over your right shoulder, pulling the dumbbell out of the way.
B. Take a step back with your right foot and lower your arms diagonally across your left knee to your hip, as if you were chopping a tree. Return to the starting position. Do 5 repetitions, then change your leg. A.

STRENGTHENING TRIPSPS
A. Put your feet together. Take light dumbbells and bend your arms at the elbows. Bend your knees and raise your right heel.
B. Step back with your right foot, straighten it and place it on the toe. The left leg remains bent. A little lean forward and take your hands behind your back down. Without spreading them to the sides, raise them up behind your back to include triceps in your work. Return to the starting position. Perform 10 repetitions with your right foot, then change your legs.

SKILLED
It is not necessary to hold a real rope in order to feel the useful action of this exercise! Just jump up and down, rotating an imaginary rope, for 1 minute.

SUSPENSION WITH THE
BEND AS A. Put your legs together, bend at the knees and sit down, pulling the buttocks back.
B. Then straighten your legs, while pulling your left knee to your chest. Lower your left leg, sit down and straighten, lifting your right knee. Continue to alternate legs for 1 minute.

CHA-CHA-CHA
A. This famous Latin American dance will not let you sit still! The starting position is legs together. Make a left foot step forward and slightly to the right, turning the hip forward.
B. Step back and shake your hips to the cha-cha cha rhythm.
B. Repeat the movement with your right foot. Continue to dance for 1 minute.

BENDING
HANDS A. Place your feet slightly wider than your shoulders, and swing your socks outward. Take a pair of dumbbells, lower your hands in front of you, unfolding your hands away from yourself.
B. Sit down, spreading your knees wide to the sides and dropping the coccyx down. At the same time, bend your arms in the elbows and pull them to your shoulders. Return to the starting position. Perform 10 repetitions. A. TIGHTENING THE HAND
A. Put your feet together. Take dumbbells and straighten your arms along the trunk. Lean down and lower your hands.
B. Take your arms bent at the elbows back, keeping them close to the body. Lower your hands and return to the starting position. Perform 10 repetitions.

STEADING( FROM PILATE)
Put your feet together. Take light dumbbells. Make your right foot a wide step back, bending your left leg in the knee, leaning forward and lowering your hands to the floor, like a runner ready to start. Then lift the body, lifting your hands off the floor and pulling them back with your palms up. Perform pulsating movements with your hands up, simulating the movements of a floating person. Continue the exercise for 15 seconds, then repeat from the other leg.

WALKING AT
Place your feet together. Start marching, lifting your knees as high as possible. If you want to burn more calories, change walking to run on the spot. Continue to exercise for 1 minute.

ASAP
A. Connect your legs together and sit a little, stretching your arms along the trunk.
B. Jump wide spread legs and simultaneously spread your arms. Jumping again, connect the legs, hands down. Do the exercise for 1 minute.

ASYCLING
HAND. A. Place your feet on the width of your hips. Bend your legs in your lap and sit down, pulling the pelvis back, and at the same time, take the straight hands back.
B. Then straighten up in one movement, pull your arms up and jump. After landing, sit down again. Continue to exercise for 1 minute.

PUSH
A. At the first stage you will strengthen the upper part of the trunk and abdominal muscles, performing push-ups on the knees. At the second stage you will increase the load by straightening your legs. Go down on your knees and put your hands on the floor so that the trunk forms a straight line from the knees to the head. Tend the legs and feet up.
B. Raise your elbows to the sides and lower the body to the floor, straining your abdominal muscles and trying to keep your back straight. Perform 3 - 5 repetitions.

FIXED STRETCH I( FROM PILATE)
Lie on your back, put your hands under your head, stretch your elbows to the sides. Bend your knees, putting your feet on the floor. Tighten the abdominal muscles and tear off both feet from the floor. On exhalation, straighten the left leg and simultaneously pull the right knee to the chest, unfolding the left elbow to it. On inspiration, sink to the floor. When the shoulders almost touch the floor, on the exhale, rise again and repeat the movement to the other side, straightening the right leg and pulling the left knee to the chest. Do 5 to 8 repetitions.

BACK
NOTE: if you have recently given birth, perform this exercise with a small towel between your thighs.
A. Lie on your back. Put your hands under your head, stretch your elbows apart. Bend your knees and tear your feet off the floor.
B. Clutching your back to the floor, pull your abdominal muscles towards your spine. On exhalation, lift the buttocks upward by the muscles of the lower abdomen. Do 5 to 8 repetitions.

PLANKA I
Note: if you have recently given birth, follow this exercise with a rolled towel or a small pillow between your hips.
A. Get on your knees, lower your elbows and forearms on the floor, connect your hands to the lock. Straighten your legs, leaning on your toes and forearms.
B. Lower your right knee to the floor, turning it slightly to the left, under you. When it almost touches the floor, return to the starting position. Continuing to alternate legs, perform 10 repetitions.

SWAN
Lie on your stomach and stretch your arms above your head. Try not to push hands, tear off the chest and the upper abdomen from the floor only due to the muscles of the upper back. Raise your right hand and turn the body to the right. Return to the starting position and repeat the motion with your left hand. Perform 3 repetitions in each direction.

BACK BACK
With your legs slightly wider than your shoulders, transfer the weight of your body to your left foot and bend the right one, touching the heel of your buttocks. At the same time, pull back your arms bent at the elbows. Return to the starting position and repeat the movement with the other leg. Continue to alternate legs for 1 minute.

STEP WITH THE
FLAME Put your feet together, bending them slightly at the knees. Pull forward the left leg, slightly striking the heel against the floor. Return to the starting position and repeat the movement with your right foot. Continue to alternate legs for 1 minute.

LIFTING
LEGS Put your feet together, straighten your arms to the sides at shoulder level. Raise your right foot in front of you as high as possible. Go back to the starting position and lift the left leg. Continue to alternate legs for 1 minute.

TILT FORWARD
A. Sit flat, straighten your legs. Pull your arms out over your head.
B. Pull your hands forward. On exhalation, tilt your head and reach for your toes. Hold in this position for 15 seconds. Relax.


Now you are in a much better physical shape than there were two weeks ago, so it's time to complicate the workouts. At this stage of the program you will find a new 10-minute complex for abdominal muscles and a new 20-minute cardio program. They largely correspond with the complexes of the first stage. To make the transition to the second stage as smooth as possible, many of the exercises already familiar to you are included in the new complexes, only in a slightly more complicated version. You will also find several new exercises that will make the muscles work in a new way and thereby ensure long-term success.
You will be engaged in the previous schedule, training five days a week, but increase the load on the cardiovascular system due to an additional five minutes of classes. The weekly chart will look like this:
Day 1: 10 minute complex for abdominal muscles plus 25 minutes of any cardio exercises and ten minute workouts.
. Day 2: 25 minute cardio program and ten minute workouts.
Day 3: 25 minutes of vigorous walking( orany other cardio exercises) plus ten minute workouts
Day 4: 10 minute complex for abdominal muscles plus 25 minutes of any cardio exercises and ten minute workouts
Day 5: 25-minute cardio program and ten minutes of exerciseok
Day 6: ten minute workouts
Day 7: ten minute workouts
To achieve even greater success, I recommend rest days of formal training to come up with some interesting mobile activity. Play with the children, take a walk in the nearest park or ride a bike. Breathe in fresh air and gradually turn from a passive person into an active one!

10-minute complex for abdominal muscles( stage of fixing the result)
This complex is already familiar to you. Versions of many exercises you performed at the previous stage. Now you will increase the load on the abdominal muscles due to several new exercises, as well as complicated versions of the old ones. If some movements seem too difficult, continue to perform them in a simplified version( or do not perform at all) until you type the desired form.

SIDE SHIST SIDE
Sit on the floor with your legs crossed. Straighten the spine from the tailbone, stretch the crown up. On inhalation, raise your left hand across the side up. On exhalation, stretch and bend to the right, feeling a stretch along the left side. Hold in this position for 5 seconds, go back to the starting position, and make a slope to the other side. Perform 4 repetitions in each direction.

SHOCK AT THE BALL
A. This simple exercise is aimed at strengthening the transverse muscle, so that the "center" will be worked out evenly. Lie on your back, stretch your arms out to the sides with your hands down. Raise your legs and put them on the fitball!
B. Tear the right heel a few centimeters from the ball and smooth motion, repeating its outline, lower your foot to the floor on the right. Lightly hit the heel on the floor and return your foot to the ball. During the movement, try not to move the pelvis and back. Repeat the same with the right foot. Continuing to alternate legs, perform 10 repetitions.

STRENGTHENING THE MILLS OF THE LOWER PART OF THE ANIMAL WITH THE BALL
A. Pull your arms along the trunk and pinch the fitball between the legs. To keep it in place, you will already have to strain the muscles of the inner thighs and pelvic floor.
B. Press your back against the floor and pull the belly in and up towards the spine. On exhalation, lift the coccyx and the pelvis at the expense of the muscles of the lower abdomen, not letting the ball fall. Return to the starting position. Perform 10 repetitions.

TORQUE WITH FOOT ROLLING II
A. At the first stage, you already performed this exercise in a lightweight version. Now that your muscles have become stronger, you can increase the load by raising your straightened leg. Lie on your back. Put your hands under your head, stretch your elbows apart. Bend the left leg in the knee and lower the foot to the floor. Straighten your right leg and lift a few centimeters above the floor. Press your back to the floor, pull the abdominal muscles in and up to the spine. On the exhalation, raise the head and shoulders until the blades are detached.
B. Raise the upper part of the body a little more( as far as you can), while pulling up to his right knee. Return to the starting position. Do 10 to 15 repetitions. Then repeat the exercise with the other leg.

COMPLETE T-SHAPE RACK( FROM PILATE)
A. At the first stage, you performed this exercise in a simplified form. Now you can complicate it by straightening your lower leg. Sit on the floor, take the right leg to the side, pull the left heel to the groin. Then straighten both legs, take a breath and at the expense of the abdominal muscles lift the pelvis, leaning on the left arm. Your body should take the form of the letter "T".
B. On exhalation slowly lower your right arm forward, stretching your back and waist. Put your arm forward under you, feeling the muscles of the upper back stretch. On exhalation due to the muscles of the abdomen, turn around and return to the starting position. Perform 2 repetitions, then turn over on the other side.

STRENGTHENING BACK II
Lie on your stomach, straighten your legs. Bend your arms in the elbows and connect the tips of your fingers under the chin. Stretch out your whole body from your toes to the top of your head. Then tear off the legs and upper body from the floor. Hold in this position for 5 seconds. Perform 3 repetitions.

EXERCISE FOR BUILDING THAIL
A. Lie on your left side. Bend your left arm and lower your forearm to the floor. Put your feet on top of each other. Tear off the body from the floor and lift upward, transferring the weight of the body to the left forearm and the rib of the left foot. Bend your right arm at the elbow and take her by the head.
B. Raising the pelvis as high as possible, lower the right elbow to the left hand. Return to the starting position. Do 3 to 5 repetitions, then turn over to the other side.

STRETCHING BOTH LEGS
A. In the first stage, you strengthened the abdomen with the same exercise, but with the extension of one leg. Now you are ready to increase the load by straightening both legs at the same time. This exercise perfectly studies all the rectus abdominis muscle. Lie on your back, lift your legs up at right angles to the floor. At the inhalation due to the abdominal muscles tear your shoulders off the floor and stretch your hands to your toes.
B. On exhalation, lower arms and legs in different directions, using only the strength of the abdominal muscles. Pull your toes and fingertips. On inspiration, connect your legs and arms again. Do 5 to 8 repetitions.

TRAINING WITH BALL FOR BUILDING THAIL
This new exercise, appearing in the second stage, works wonders with your waistline! Sit on the big fitball, bending your knees and leaning on the feet. Begin to step forward with your feet, sliding off the ball until the buttocks are down and there is not only a loin left on it. Twist your fingers behind your head, spreading your elbows to the sides. Lie down on the ball with your entire back, then pull up the tailbone and lift the buttocks. In this case, there should be a strain in the muscles of the buttocks and the lower abdomen. On exhalation tear off the body from the ball, as if you are going to make a direct twist. But instead, make a sharp move with your left hand to the right knee. On inhalation, return to the starting position, then repeat the same with the other hand. Perform 12 repetitions.

BODY ROLLING
A. This new exercise strengthens the entire abdominal press. The starting position is the recumbency: the hands on the floor at the level of the shoulders, the shins on the ball for fitness.(Note: if you lie on the ball with your hips, it will be a little easier, if you roll it under your toes, the exercise will become more complicated.) Tighten the abdominal muscles and lift the hips to align the back.
B. On exhalation, pull your knees to your chest, rolling the ball behind you. On inhalation, return to the starting position. Perform 12 repetitions.

BRIDGE( FROM THE YOGA)
Lie on your back, bend your knees, place your feet on the floor. Straighten your arms along the trunk, unfolding them with your hands down. Take a deep breath. On exhalation tighten the abdominal muscles and lift the pelvis, feeling the tension in the muscles of the chest and abdomen. Hold in this position for 15 seconds, then gradually lower your back to the floor.

PULLABOUT II
A. In the first stage, you performed this exercise in a light version. Now we will increase the load by rolling the ball further and straightening the legs. Stand on your knees and put the brushes on the ball with your ribs, unfolding them with your palms towards each other.
B. Roll the ball forward, stretching your arms and this time straightening your legs until you feel tension in the abdominal muscles. Pull forward as much as you can without feeling discomfort, if possible, even put the forearm on the ball. Do 5 to 10 repetitions. Full straightening will strengthen not only the abdominal muscles, but also the muscles of the back.

BACKGROUND
Sit on the floor, straighten your legs, lean your arms on the sides at the buttocks level. On exhalation, resting your hands, lift the body up. The forehead, shoulders, hips and heels should form one even line. Bring them together and lower the shoulder blades, open the chest and imagine that there is a thread stretching from it to the ceiling. Hold in this position for 10 - 15 minutes. Relax.

25-minute cardio program( stage of fixing the result)( italics)
Are you ready to burn even more fat reserves, further strengthen the muscles and make the stomach even flatter? The new cardio program is based on the one you performed in the first stage, only it became a little more complicated. This complex will take you 5 to 10 minutes more than the previous stage.


STAINLESS STEEL EXTRACT Stand upright, feet together. Take a deep breath and stretch your arms up over your head. Stretch down the foot and up the crown and fingertips, maximally extending the trunk. Relax.


SIDE SPREADING While maintaining the initial position of the previous exercise, connect the hands and lean to the left, feeling a stretch along the right side surface of the trunk. On inhalation, return to the starting position and then bend to the right. Relax.

APPERKOT
Put your feet together. Step left with your left foot and perform an uppercut. To do this, keep the elbow closer to the body and first push the fist forward, as if you want to hit someone from below in the chin. Continue to alternate hands for 1 minute.

MASK WITH
A. Put your feet together, bend your arms at the elbows and squeeze your fists like a boxer. Sit back, keeping your back straight.
B. Straighten your legs, pull your right knee to your chest and then throw your foot forward, as if you want to hit your opponent's heel with your chin. Lower your foot, sit down again and repeat the same with your left foot. Continue to alternate legs for 1 minute. A.
A ROD TO THE FUCK
A. Put your feet together. Step left and slightly forward with your left foot and extend your arms up and to the left, as if trying to reach up to some object on a high shelf.
B. Make a dash with your hands to the right side, while lifting your right knee to your chest. Continue to exercise for 30 seconds, then change your legs.

FALL TO THE SIDE WITH A GIVING ON THE HEAD
A. Put your feet slightly wider than your hips. Take the dumbbells in your hands. Keep your arms bent at right angles at shoulder level. Bend the right leg and sit side by side, straightening the left leg.
B. Transfer the body weight to the left leg, bending it and straightening the right leg. At the same time raise your hands up. Continuing to alternate legs, perform 7 repetitions on each side.

DEPLETE WITH HANDLING
A. You have already performed this exercise in a lightweight version in the first stage. Now you will complicate it, tearing one leg off the floor and making extra efforts to maintain balance. Put your feet together. Take light dumbbells and spread the arms bent at the elbows to the sides at shoulder level.
B. Step back with your right foot and sit so that both legs are bent at right angles. Squatting, bring your hands in front of you, trying to press your elbows against each other.
B. Divide your elbows to the sides and simultaneously raise your right knee up. Do 10 repetitions, then change your leg. Do not forget to follow the abdominal muscles.

LEAVING TO THE SIDE WITH HANDLING
A. A similar exercise you did in the first stage, but now we will increase the load by raising the foot to the side. Take the dumbbells in your hands. Put your feet together, hands down along the trunk.
B. Make a wide lunge to the right and lean forward from the hip, dropping your hands to the floor.
B. Again, straighten up, then transfer the weight of the body to your left leg and lift the right one, while spreading your arms to the sides to the level of the shoulders. Return to the starting position. Do six repetitions, then change your legs.

STRENGTHENING TRIPS
A. You have already performed this exercise in the first stage. On put your feet together. Take light dumbbells and bend your arms at the elbows. Bend your knees and raise your right heel.
B. Step back with your right foot, straighten it and place it on the toe. The left leg remains bent. A little bend forward and put your hands down. Without taking them far from the body, lift them up behind your back to include triceps in your work. Return to the starting position. Do 10 repetitions, then start with the other leg.

SKILLED
It is not necessary to have a real rope in hand to feel the useful action of this exercise! Just jump up and down, rotating the imaginary rope, for 1.5 minutes.

THE ELEPHANT ON YOURSELF
A. Put your feet together. Raise the right knee to the chest. Lower your right leg and pull your left knee to your chest.
B. Having lowered your left leg, raise your right knee again, but this time to the side. Lower your foot and repeat the same with your left. Continue to alternate legs and lifts forward and sideways for 1 minute.

JUMPING IN THE SIDES
A. Put your feet together. Raise the left leg bent at the knee and make a wide jump to the left.
B. Return to the right. Continue jumping from side to side for 1 minute. Note: if you can not jump a full minute or if your joints do not endure a high shock load, just walk from side to side, making very big steps and before each pulling the knee to the chest.

BENDING WITH HANDS II
A. Put your feet slightly wider than your shoulders, and swing your socks outward. Take a pair of dumbbells, lower your hands in front of you, unfolding your hands away from yourself.
B. Sit down, spreading your knees wide to the sides and lowering the coccyx down, and raise your right foot to the toe. You should feel the extra tension in the muscles of the inner surface of the right thigh. At the same time, bend your arms to your shoulders. Lower the right heel, go back to the starting position and repeat the movement, this time lifting the toe on the left leg. Perform 10 reps with each leg.

TIGHTENING THE HANDS
A. Put your feet together. Take dumbbells and straighten your arms along the trunk. Lean down from your hips and lower your arms down at shoulder level.
B. Raise your elbows upward, keeping your hands close to the body. Then put your hands down, go back to the starting position. Perform 10 repetitions. The back is flat, the abdominal muscles are tense, the legs are slightly bent at the knees.

SWIMMING STEP( FROM PILATE)
Put your feet together. Take light dumbbells. Make your right foot a wide step back, bending your left leg in the knee, leaning forward and lowering your hands to the floor, like a runner ready to start. Then lift the body, lifting your hands off the floor and pulling them back with your palms up. Perform pulsating movements with your hands up, simulating the movements of a floating person. Continue the exercise for 15 minutes, then change your legs and repeat.

PUSHING II
A. At the first stage, you did push-ups, leaning on your knees. Now increase the load by straightening your legs. Make in this position as many push-ups as you can, then drop to your knees and continue. The complicated version of the exercise is performed as follows: take the emphasis lying, straighten the legs, so that the body forms a straight line from the head to the heels.
B. Bend your arms in the elbows and spread them apart, sinking to the floor. Strain the abdominal muscles and keep the back straight. Do 3-5 repetitions.

A SHOCK ON THE SIDE
A. Put your feet slightly wider than your shoulders. Unfold the socks outward, the heels inward. Sit back down. Raise your arms to the sides, bending them in the elbows.
B. Straighten, transfer the weight of the body to your left leg and take the right one to the side, while making a right hand strike. Return to the starting position and continue to alternate squats and shocks in different directions for 1.5 minutes.

TURN TO THE SIDE
A. Put your feet wider captivity and raise your hands, as in the previous exercise. Bend the left leg and turn the body to the left.
B. Again, turn your face forward, while lifting your right knee to your chest. Continue turning left and raise the right knee for 45 seconds, then change your leg and arm.

POPRYGUN
A. Connect your legs together and sit a little, stretching your arms along the trunk.
B. Leap wide spread legs and at the same time spread your arms to the sides. Jumping again, connect the legs, hands down. Perform the exercise for 1.5 minutes.

FIXED SCREWING II( FROM PILATE)
A. Lie on your back, put your hands under your head, dilating your elbows to the sides. Bend your knees, place your feet on the floor. Tighten the abdominal muscles and tear off both feet from the floor. On the exhalation, straighten the left leg and simultaneously pull the right knee to the chest, unfolding the shoulders and pulling the left elbow to the knee.
B. Then raise your left foot upwards by 60-90 cm. Go down and change the position, this time straightening the right leg and pulling the left knee to the chest. Do 5 to 8 repetitions.


PIECES A. Lie on your back, stretch your arms along the trunk with your hands palm down. Pull your legs up to the ceiling.
B. Lift the coccyx and slowly tear off the buttocks and lower back from the floor. Pull out your socks.
B. Having risen, as far as possible, slightly bend your legs and slowly sink down. Perform 5 repetitions.

PLANKA II
A. Adopt the lying rest position, leaning on straight arms and socks.
B. Lift up your right foot and move the body a few inches forward. Then go back, lower the leg and repeat the exercise with the other leg. Perform 3 repetitions with each foot.

SUPERMAN
Lie on your stomach, straighten your legs and arms. On inspiration, tear off the hands, the upper part of the body and legs from the floor, stretching along the spine. Hold in this position for 10 seconds, relax and continue to repeat for 1 minute.

BACK BACK
With your feet slightly wider than your shoulders, transfer weight to your left foot and bend the right one, touching the heel of your buttocks. At the same time, pull back your arms bent at the elbows. Return to the starting position and repeat the movement with the other leg. Continue to alternate legs for
1.5 minutes.

STEP WITH THE
FLAME Put your feet together, bending them slightly at the knees. Take out your left foot forward, slightly knocking the heel against the floor. Return to the starting position and repeat the movement with your right foot. Continue to alternate legs for 1.5 minutes.

KNOCKING WITH A TURN
Put your feet together, stretch your arms out in front of you at the chest level. Transfer the weight of the body to the left leg, and lift the right one forward and left. Simultaneously lower your hands down and to the right, turning the case. Lower your foot, raise your hands and repeat the same in the other direction. Continue to alternate legs for 1 minute.

THE PLAN CROSSING TO THE "DOG LOOKING DOWN"
A. Get on your knees, put your hands on the floor and straighten your legs, so that the body forms one straight line from head to heels. Pull forward in the crown and back with your feet to lengthen the spine. Relax your arms and shoulders, lower your shoulder blades.
B. Raise your right foot as high as possible. Hold in this position for 15 - 30 seconds.
B. Put your hands on the floor and lift the pelvis upwards so that the body forms a triangle. Keep the right leg exactly and as high as you can, but make sure that the pelvis does not warp. Hold in this position for 15 - 30 seconds. Down and repeat the same, lifting your left leg. Perform 2 repetitions with each foot.

TILTING FORWARD
A. Sit flat, straighten your legs. Pull your arms out over your head.
B. Pull your hands up from your shoulders. On exhalation, lean forward and reach for the toes. Hold in this position for 15 seconds. Relax.


Many factors affect how you feel each single day, including what you eat and how you take care of yourself. This section will help you take action regarding swelling - regardless of its cause. Only in 4 days you will lose a few kilograms and centimeters and gain motivation and energy, which will immediately set you up for the success of the rest of the plan.
Swelling can really ruin a girl's day, not to mention her self-confidence.
The four-day course against swelling eliminates gasses in the stomach, heavy food and excess fluid, so you will quickly feel and look slimmer.
Calorie is a unit of energy required to change the temperature of 1 gram of water per 1 kelvin.
There are three sources of calories: carbohydrates, proteins, fats and alcohol. The first three types are vital to the body, and there is no alcohol. When one of these sources is in the body, with its energy, the cells will make one of three things. Basically there is a system of priorities.
Fuel is the main thing for every cell in the body. As cars need gasoline, cells need fuel to perform their functions( breathing, circulation, movement, etc.).As a source of energy, cells prefer calories from carbohydrates. The next priority is recovery, treatment and conservation. Your body takes energy from proteins and fats and uses it to heal damaged cells or create new ones. Because of this, your muscles, bones, skin and immune system depend on the energy of proteins and fats. Finally, if all the cells are properly primed and repaired or replaced, your body takes leftover or unnecessary energy and stores it in fat cells.
When your body is "energetically balanced", it means that the number of calories received( the amount eaten) perfectly fits your needs. If you are in a positive energy balance, then there are too many calories, and in the end something will be deposited( weight gain);Negative energy balance means that calories are not enough. This can lead to apathy, a sense of fatigue and illness. A diet for a flat stomach is designed to maintain a balance that will provide enough energy in the form of carbohydrates, proteins and fats, but not in excess.
Your gastrointestinal( GI) tract from start to finish is approximately 10 meters. That's why when the LCD tract becomes inflamed or can not work for any reason, it greatly affects your overall well-being.
The main role of the GI tract is to extract important substances such as carbohydrates, proteins, fats, vitamins, minerals and water, from the food you eat, and the drinks that you drink. These substances through the walls of the small and large intestines get into the blood, and then to where they need. For example, when you eat a turkey sandwich, your LC tract breaks it into carbohydrates( bread and vegetables), proteins( turkey), fats( mayonnaise), fiber( from bread) and all groups of vitamins and minerals. Carbohydrates, proteins and fats are then further divided into sugars, amino acids and fatty acids, respectively. Sugars go as fuel to the brain and muscles( not to mention every cell of your body), amino acids are used to build muscles and bones, and fats are stored for future energy needs or go to the production of hormones and other important compounds.
After all, hundreds of chemical reactions occur, and the chemical remains of this turkey sandwich are used for thousands of purposes. But you see that the main job of the digestive system is to extract as much food as possible from everything that you put in your mouth.
The whole process starts with saliva. Saliva contains digestive enzymes that help break the chemical bonds connecting foods so that they can be easily broken up by teeth. These enzymes act fairly quickly;if you put a cracker or a slice of toast on the tongue, you will notice that it quickly falls apart even before you start chewing. Your tongue helps to arrange food in the mouth and moves it to the back of the pharynx to the esophagus, a 25-centimeter tube between the mouth and stomach. It differs from the respiratory throat, or trachea, that connects your mouth with the lungs. When you swallow, a small valve, called an epiglottis, closes the opening of the trachea so that you do not choke.(If you ever had food "got into the wrong throat", it was because the epiglottis did not close the trachea fast enough.)
Once in the esophagus, food moves to the stomach with the help of rhythmic automatic muscle contractions. There, the acids continue to break down the food, while the stomach muscles mix the food to the state of thick mashed potatoes, which then pushes into the 7-meter tunnel - your small intestine. There, with the help of bile, emulsifier fat, produced by the gallbladder, and auxiliary enzymes produced by the pancreas, your food is absorbed through the walls of the gut into the blood in the form of individual nutritional blocks - sugars, fatty acids and amino acids from carbohydrates, fats and proteins, respectively. Vitamins and minerals are also absorbed during the journey through the small intestine.
Fibers fill you, but do not add anything to the total caloric intake. Although the fibers contain as many calories as any other form of carbohydrates - about 4 per gram, your body can not use them to create energy. Instead, the fibers simply move around your body in a practically unscathed state. Along the way, they are fastened with cholesterol and help to remove it from the body. Several studies have also discovered that fibers can interfere with the absorption of other kilocalories that you consume, up to 90 per day.
All nutrients entering the bloodstream travel straight to the liver, which filters out unnecessary and decides where to send the beneficial. Everything that was not absorbed - fibers, passing substances - travel down to the large intestine and, finally, through the colon and the straight line. Before they leave the body, small amounts of water and minerals are absorbed in a desperate attempt to extract all the useful from this turkey sandwich.
Two liters of water weigh two kilograms, but if you drink two liters of water, you will not gain two kilograms of fat. Nevertheless, for a while you will weigh two kilograms more until the kidneys remove water from the body. This is because when you get on the scales, you weigh everything that is on them - the water you just drank, the overcooked food that was eaten a few hours ago, the remains of the food you ate yesterday and which have not yet been eaten.has gone all the way through the GI tract, your muscles, skeleton, fat in the body and things on you( if any).
The greatest amount of fluctuations in the value that we see on the scales comes from our fluids, because this value varies from hour to hour, from day to day. If you hold water, you can easily weigh two kilograms more, and if you are dehydrated( for example, because of illness), you can weigh two kilograms less. However, changes in the actual amount of fat in the body occur much more slowly and are controlled solely by calories. You will need 3,500 extra kcal( this means more than the number of calories you burn) to create 500 grams of fat in the body. If you eat 700 kcal more than your body can burn for 1 day, you will gain 100 grams. Do this every day starting on Monday, and by the end of the week you will collect 500 grams of fat. Therefore, while the number that looks at you from the scales jumps up and down, you will see that it will take several days of overeating to gain even 500 grams of fat in the body. The figure on the scales becomes much more constant when it comes to fat, not water!
When air enters the intestine - say, for example, because of chewing gum, talking, carbonated drinks or even smoking - it does not absorb into the blood. Instead, he remains caught and can finally be released as a result of belching or gas evolution. Before that, it is found in your GI tract, causing bloating and discomfort.
Like solid food, the liquid is eventually absorbed, but sometimes we consume more liquid than our body really needs.
Four causes of swelling of
1. Stress. It triggers a complex sequence of hormonal surges that raise blood pressure and direct blood to your limbs, where energy is most needed. This process allows you to run faster or raise more if necessary, but it also causes the digestive system to work relatively slower, which means that you absorb the nutrients more slowly( and sometimes some skip).As a result of slowing down, your food, eaten last, can linger in your intestines, causing bloating.
2. Lack of fluid. You probably heard that you should drink about eight glasses of water a day. Consumption of water and even "water" products such as melon, greens and other fruits and vegetables, brings huge health benefits, including maintaining a balance of fluid in the body, protection from apathy and water retention and constipation, which can cause bloating. Eight glasses of water is only a general indication;individual fluid requirements vary depending on the body and the level of activity.
3. Lack of sleep. The lack of sleep disrupts the complex work of your nervous system, which controls the rhythmic contraction of the GI tract. It also affects your ability to cope with stress in general. It is important to sleep at night for a minimum of 7 hours. If you have trouble sleeping, consult an expert.
4. Flights on airplanes. Usually, the aircraft maintains a pressure equal to the pressure at a level of 1.5 to 2 kilometers above sea level to provide a comfortable atmosphere for passengers. At this altitude, the air in the body cavities can expand by 25%.Pressure changes also increase the formation of gases in your GI tract. When the pressure in the cabin drops, the air in the intestine expands, causing bloating and discomfort. Creating pressure in the cockpit is also responsible for increasing the water retention, because it affects the natural water balance in the body. Add dehydration due to recirculated air. It is best to drink as much water as possible before and during the flight and stroll as often as possible.
More slim, easy you for four days! A four-day course against bloating literally abolishes food, drinks and behavior that caused bloating. And - as a bonus - it provides you with guidance that will help reduce the likelihood of a recurrence of this situation. Once you pass this phase, remember that you are taking the first step towards a healthier lifestyle. This is not just a smaller dress size.
This four-day anti-swelling course is designed to destroy both swelling and water retention. Reducing swelling is not fat burning, but it still greatly changes your appearance and level of self-confidence.
Bloating is a common phenomenon, but sometimes it can be a sign of a more serious health problem. It's time to see the doctor if:
- Your condition does not improve after a four-day course against swelling.
- You suffer from chronic constipation, diarrhea, nausea, or vomiting.
- You experience constant pain in the stomach or rectum or heartburn.
- you have lost weight without reason.
- You have a fever, the cause of which you can not explain.
- You have blood in your urine.
What should be avoided for four days:
1. SALT, SEASONING ON THE BASIS OF SALTS AND EXPERIENCED BY INTENSIVE FOOD PROCESSING.Sodium attracts water, so when you consume sodium more than usual, you drink more water, which causes lethargy, swelling and excess water in the body. If you reduce the intake of sodium and water, then return the body to a state of equilibrium. This will also help reduce the risk of hypertension and osteoporosis. If you think that without a couple of pinch of salt, the food is not tasty, use recommended seasonings without salt.
2. EXCESS OF CARBOHYDRATES.As a backup fuel your muscles store a certain type of carbohydrates called glycogen. Each gram of glycogen is stored together with approximately 3 grams of water. But if you do not run a marathon tomorrow, you do not need all these supplies. Temporarily reduce the intake of foods saturated with carbohydrates, such as pasta, bananas, bagels and pretzels, so that the body gets to these fuel reserves and burns them. At the same time, you will get rid of these extra water supplies.
3. HEAVY RAW PRODUCTS.170 grams of boiled carrots contain as many nutrients as 340 grams of raw, but take up less space in your GI tract. Eat only cooked vegetables, small portions of unsweetened dried fruit and canned fruit in your own juice. This will allow you to get the necessary vitamins and not expand the volume of your GI tract.
4. PRODUCTS CAUSING GAS GENERATION.Certain products simply create more gases in your GI tract. These are legumes, cauliflower, broccoli, Brussels and white cabbage, onions, peppers and citrus fruits.
5. GEL.You probably do not realize that chewing gum, swallowing air. All this air is collected in your GI tract and causes pressure, bloating and an increase in the abdomen.
6. MULTITHEAT ALCOHOLS.These sugar substitutes, called xylitol or maltitol, are often found in low-calorie and low-carb foods, such as cookies, candies or energy bars, because they are sweet to the taste. Like fibers, your LCD path can not absorb most of them. It's good for counting calories. But bad for the stomach. Polyhydric alcohols cause gas formation, swelling, swelling and diarrhea.
7. FRIED FOOD.Fried food, especially fatty, is digested more slowly, causing heaviness and swelling.
8. ACUTE FOOD.Food spiced with black pepper, nutmeg, cloves, red pepper, onions, garlic, mustard, barbecue sauce, horseradish, ketchup, tomato sauce or vinegar can stimulate the release of irritating digestive juice.
9. GASED DRINKS.How do you think, where do all these bubbles end? They "hang out" in your stomach!
10. ALCOHOL, COFFEE, TEA, HOT COCOA AND ACID FRUIT JUICES.Each of these acid-saturated beverages can irritate your lymphatic tract, causing bloating.
What you need to do these four days:
1. EXACTLY FOLLOW THE FOUR-DAY PLAN.It includes four smaller portions, one of which is a refreshing fruit cocktail. Each time this reduces the amount of food in your digestive system, reduces the production of digestive juice and accustoms the body to four servings of food per day.
2. WALK FOR 5 MINUTES AFTER EAT.Movement helps the body to release air accumulated in the GI tract, reduce pressure and swelling. All you need is a lazy walk around the block, the office building or the store;A quick walk with a dog, neighbor or family member after dinner is all that will make you move for about 5 minutes. If you want, go longer, but to force food in your stomach to move, you need at least 5 minutes.
3. EAT SLOWLY.Often, when you eat fast, you swallow a lot of air without even realizing it. All this excess air accumulates in your digestive system and causes a swelling( imagine a balloon inflated to the limit).Eat slowly, this will help to avoid such a situation. This will also help to keep calm, allow you to think about food as a time to stop, relax and think. Too often we swallow food on the go, always trying to move on to the next business in our schedule. Let's put this to an end for 4 days, and forever, and remember the joy of quiet eating.
4. WORK WITH CONSCIOUSNESS.The first days of a diet are never easy, and these 4 days are no exception. But until you see a decrease in volume, you will need moral support. To do this, invented tricks for the mind.
Tricks for the mind attach importance to eating - make it a special moment dedicated to you. They will help to remember what you eat and why. When you start using the Catch for the mind for 4 days - only 16, one for each meal - some of them, of course, so you like them, that you want to repeat them again and again. In fact, you will repeat them until it becomes a ritual.
Celebrate your progress
Research continues to prove that keeping records of what you eat and how you feel at the time helps you stick to your chosen lifestyle. It is becoming increasingly clear that logging positively affects physical health. Scientists have proven that regular records strengthen immune cells called T-lymphocytes. Another study shows that logging can help reduce the symptoms of asthma and rheumatoid arthritis. Scientists believe that records of difficult events help them to reconcile with them and thus reduce the impact of stress on physical health.
Always measure food - especially one that contains many calories in small amounts, including butter, nuts, seeds, peanut butter, avocado, pasta, rice and oatmeal. Measuring the amount of food ensures that this carefully calculated plan will give the result you are achieving. Without measurements, it is very easy to make mistakes in calculations and collect hundreds of extra kilocalories.
Logging is a simple way to feel that you are making significant progress. Start to develop the habit of sitting down and writing down everything that you put in your mouth that day.
Some rules of record keeping:
1. Forget about spelling and punctuation.
2. Write fast to keep your inner critic at bay.
3. Speak from the heart.


DAY 1
Breakfast: 300 grams of unsweetened corn flakes;250 milliliters of milk;150 grams of unsweetened apple puree;75 grams of fried or raw unsalted sunflower seeds;a glass of feed water.
Water is prepared as follows: 2 teaspoons of freshly ground ginger root, 1 medium cucumber, peeled and thinly sliced, 1 medium lemon, thinly sliced ​​and 12 mint leaves. Combine all ingredients in a large jar, refrigerate in a refrigerator and leave overnight.
The trick for the mind: greet the sun! Enjoy breakfast near the sunlit window. Morning light increases the mood and will fill the body with energy for the whole day.

Lunch: 100 grams of turkey;1 piece of cheese;500 grams of fresh tomatoes;a glass of feed water.
The trick for the mind: add colors. Before you sit, put a few cut flowers in a vase on the table. You work hard, so you deserve something special for your efforts.

Snack: Blueberry cocktail: mix 250 grams of milk with 300 grams of frozen unsweetened blueberries in a blender for 1 min. Pour into a glass and stir 1 tablespoon.organic linseed oil cold pressed or served with 1 tbsp.l.sunflower seeds or pumpkin.
Dodge for the mind: go mentally on vacation. Put some Hawaiian music when cooking, and transfer yourself to the beach with coconut palms and a splash of waves. Apply a little suntan cream on your face and breathe deeply. Is it snowing outside? Ha, you're in Hawaii.

Dinner: 300 grams of cooked beans;100 grams of fish on the grill;150 grams of fried potatoes with 1 tsp.olive oil;a glass of feed water.
The trick of the mind: change the size of the serving. Put on the table plates and cups of smaller size. It will give the impression that you have more food than it really is.

DAY 2
Breakfast: 300 grams of rice flakes;250 milliliters of milk;75 grams of fried or raw non-salted sunflower seeds;100 grams of canned pineapple in its own juice;a glass of feed water.
The trick of the mind: find the mantra for food. Choose a soothing word or phrase, for example: "I'm dieting for myself."Repeat it after each piece of food.

Lunch: 100 grams of tuna;300 grams of young carrots for a couple;1 piece of cheese;a glass of feed water.
The trick for the mind: attach a friend. Invite a friend to dinner and tell us about your food.

Snack: Pineapple cocktail: mix in a blender 250 milliliters of milk, 100 grams of canned pineapple in your own juice and a handful of ice for one minute. Pour into a glass and stir 1 tbsp.l.organic linseed oil cold pressed or served with 1 tbsp.l.sunflower seeds or pumpkin.
The trick for the mind: call for inspiration. Hang your skinny jeans on the hanger so that they pass by them every day. They will serve as a reminder of your goal. They will be right for you again.

Dinner: 300 grams of champignons fried with 1 tsp.olive oil;100 grams of grilled chicken breast;150 grams of boiled brown rice;a glass of feed water.
The trick for the mind: sing while you are preparing dinner. According to a German study, with the help of singing you can increase immunity( by 240%) and the level of anti-stress hormones.

DAY 3
Breakfast: 300 grams of unflavored corn flakes;250 milliliters of milk;75 grams of fried or raw unsalted sunflower seeds;2 tbsp.l.raisins;a glass of feed water.
The trick of the mind: focus on this moment. This morning, eat breakfast without being distracted - neither on the radio, nor on the morning show, nor on the newspaper. Focus on the taste of each piece.

Lunch: 100 grams of turkey;1 piece of cheese;500 grams of tomatoes;a glass of feed water.
The trick for the mind: add chic. Pour water into your most beautiful crystal glass. Let it be your glass for a flat stomach, use it every time with food.

Snack: Peach cocktail: mix in a blender 250 milliliters of milk and 300 grams of unsweetened peaches for 1 minute. Pour into a glass and stir 1 tbsp.l.organic linen oil cold pressed or served with 1 tbsp.sunflower seeds or pumpkin.
The trick for the mind: thank. Take advantage of the moment and say - thank you for the food you eat, the body that saturates, and the life that you improve. It is not necessary to become religious, it is enough to thank the person who has grown peaches, and the parents!

Dinner: 300 grams of boiled beans;100 grams of chop cutlet from turkey breast on grill or baked;150 grams of fried potatoes sprinkled with 1 tsp.olive oil;a glass of feed water.
The trick for the mind: think about yourself. While eating, meditate on what you do to take care of your body and soul.

DAY 4
Breakfast: 1 pack of semolina porridge;250 milliliters of milk;75 grams of fried or raw non-salted sunflower seeds;2 dried plums;a glass of feed water.
The trick of the mind: laugh. The four-year-old laughs about 400 times a day, the adult is about 15. Today, even if you eat alone, laugh at your plate with porridge and over a glass of water.

Lunch: 100 grams of turkey 300 grams of young carrots for a couple of 1 strip of cheese a glass of nutritious water.
The trick for the mind: beautifully decorate the food. Spend a couple of minutes to prepare a lunch today in the style of the chef. Wrap the turkey pieces around the cheese and carrots, cut into a slant and spread out. Decorate with a few branches of fresh herbs.

Snack: Strawberry smoothie: mix in a blender 250 milliliters of milk and 30 grams of unsweetened strawberries for 1 minute. Pour into a glass and stir 1 tbsp.l.organic linen oil cold pressed or served with 1 tbsp.sunflower seeds or pumpkin.
The trick for the mind: before sitting down and eating, close your eyes and say something kind and convincing about your body. Mention how you like your hands, or how people say that you have amazing eyes or a fantastic smile.

Dinner: 300 grams of yellow zucchini, fried with 1 tsp.olive oil;100 grams of grilled chicken breast;150 grams of boiled brown rice a glass of nutritious water.
The trick for the mind: serve today's dinner on the best porcelain. Put on your seats silverware and camomile napkins.


And now we move on to the main course of the diet and exercises for weight loss .


DAY 1
Tip of the day: it is recommended to do more things standing up or better yet.
Training: complex for abdominal muscles plus 20 minutes of any cardio.
Menu
Breakfast: quick cupcakes, 180 g fat-free yogurt without filler with] / 4 cups of grapes, sliced ​​(hold in the freezer for at least 1 hour).
Lunch: Asian chicken with couscous.
Snack: 2 tablespoons soybeans;1 mozzarella wedge of low fat content( or suluguni cheese);1 cup low-fat milk.
Dinner: salmon with orange sauce with pecans( or cashews).
Energy value: 1314 kcal;proteins: 107 g( 32%);carbohydrates: 131 g( 40%);fats: 40 g( 28%), of which saturated: 9 g( 6%);cholesterol: 167 mg;cellulose: 21 g;sodium: 2001 mg;Calcium: 985 mg.

Recipes
Quickcakes
Preparation time: 30 minutes. Quantity: 15 pieces.
Ingredients: 1 1/2 cups of oatmeal;1 cup whole wheat flour;1/3 cup of sunflower seeds;1/4 cup flax flour;1/2 teaspoon cumin seed;2 teaspoons baking powder;1/2 teaspoon of salt;1/3 cup brown sugar;1 egg;1/3 cup of sunflower oil;1 cup low-fat milk;2 teaspoon lemon juice.
Heat the oven to 180 ° C.Lay out the cake molds with baking paper. Mix oatmeal, wheat and flax flour, sunflower seeds and cumin, baking powder, salt and sugar in a large bowl. Separately, whisk the egg with vegetable oil, milk and lemon juice. Combine both masses and mix. Do not worry if there are lumps left. Fill the dough with three quarters of the volume and place in the oven for 30 minutes.
Put the prepared muffins on the grate and cool. Cooled cupcakes can be packed in a hermetically sealed bag and stored in the freezer for up to two months. Before use, defrost the prepared cupcakes at room temperature for 15 minutes or in a microwave oven for 30 seconds.
Option: if you add chocolate chips to the dough, this will increase the energy value of each cupcake by only 10 kcal.

Asian chicken with couscous
Cooking time: 18 minutes. Quantity: 1 portion.
Mix in a sealed package 1 tablespoon of soy sauce with a reduced salt content, 2 tablespoons of calcium-fortified orange juice, 1/2 teaspoon of chopped garlic and ground ginger. Put in a marinade a piece of chicken fillet weighing 120 g and put in the refrigerator for at least 30 minutes( can be overnight).Sprinkle the frying pan with olive oil and heat over medium heat. Put the chicken in a frying pan and fry on both sides until ready( 7 - 9 minutes).
Serve with a garnish of 1 cup boiled couscous of wholemeal flour( or with small pasta) mixed with diced tomatoes, 1/4 teaspoon black pepper and 1 teaspoon of extra virgin olive oil.

Salmon with orange sauce with pecans nuts
Cooking time: 17 minutes. Quantity: 1 portion.
Heat the oven to 200 ° C.Sprinkle the baking dish with olive oil and put a portion of salmon into it. Weight 120 grams. Pour the fish in a mixture of 1 tablespoon of white wine and 1 teaspoon of soy sauce with reduced salt and put into the oven for 8 to 10 minutes. While the salmon is baked, boil 1 cup of broccoli and cook the sauce.
Sprinkle a small sauté pan with olive oil and put on a moderate fire. Preheat 1/4 cup of orange juice, 1 teaspoon of orange peel and 1 teaspoon of sherry. Cook, stirring, 3 - 5 minutes before thickening. Pour the broccoli and salmon into the prepared sauce, then sprinkle the fish with 1 tablespoon of chopped pecan( or cashew), and broccoli - 2 tablespoons grated mozzarella cheese with reduced fat content. Serve with kiwi, sliced.

DAY 2
Tip of the day: when there is a desire to go to the nearest coffee shop for an invigorating dose of caffeine, try replacing it with a simple breathing exercise. It will charge you with energy, but at the same time will tighten the muscles of the abdomen. This exercise of yoga is called "Breath of fire" and is performed as follows: take a deep breath and make 20 - 30 short, rapid exhalations, pushing air with abdominal muscles. When the stomach pulls inward, it causes the air to come out. This exercise will clear the lungs of carbon dioxide and fill the body with pure oxygen, and with it energy.
Training: Cardio Exercise Program.
Menu
Breakfast: 180 g low-fat lemon yogurt with 1/2 cup cereal from several cereals with bran and 1 tablespoon almond shavings.
Lunch: salad of spotted beans.1 apple.
Snack: 1 cup of one-percent or low-fat cottage cheese, mixed with 2 tablespoons oat flakes fried with honey.
Dinner: pasta with turkey, cheese and vegetables.
Energy value: 1290 kcal;proteins: 95 g( 29%);carbohydrates: 179 g( 55%);fats: 28 g( 20%), of which saturated: 5 g( 3%);cholesterol: 48 mg;cellulose: 34 g;sodium: 2168 mg;Calcium: 890 mg.

Recipes
Spotted bean salad
Cooking time: 4 minutes. Quantity: 1 portion.
Mix 1 cup of canned spotted beans( pre-dried), with 1/4 cup of chopped onion, 1/2 teaspoon of chopped garlic, 2 teaspoons of olive oil, 1 teaspoon of lemon juice and 1 tablespoon of balsamic vinegar.

Pasta with turkey, cheese and vegetables
Cooking time: 25 minutes. Quantity: 1 portion.
Preheat 1 teaspoon of olive oil in a saucepan over medium heat. Add 120 g of chopped turkey fillet and fry until done( 6 - 7 minutes).Put the filet in a bowl. In the same saucepan, mix 1 cup of broccoli, 3/4 cup ready celery soup, 1/2 cup sliced ​​champignons, 1/2 cup skim milk, chopped clove of garlic, 1/4 teaspoon onion powder and ground blackpepper and 1 tablespoon of Parmesan. Increase the heat and bring the mass to a boil, then reduce the heat, cover and simmer 8 minutes. Before serving, warm in this sauce 1/2 cup boiled pasta from wholemeal and fried turkey fillet. Serve with 120 g of low-fat yogurt, sprinkled with 1 tablespoon of raisins.

DAY 3
Tip of the day: if you suffer from bloating due to gastrointestinal diseases or in the premenstrual period, try this simple reception from Chinese medicine. It perfectly stimulates the digestive tract. Lie on your back, put your right hand on your stomach just above the navel. Place your left hand on the right palm. With both hands, gently massage the abdomen 20 - 40 in a circular motion clockwise. Then put your hands under the ribs from either side and make 5 massage movements towards the groin.
Training: 20 minutes of vigorous walking.
Menu
Breakfast: cocktail with cherries. Lunch: chicken salad with poppy seeds.
Snack: 1 sliced ​​mango slices, 1 1/2 slices of Swiss low-fat cheese.
Dinner: pasta with turkish peas or lentils.
Energy value: 1327 kcal;proteins: 68 g( 20%);carbohydrates: 189 g( 56%);fats: 40 g( 27%), of which saturated: 9 g( 6%);cholesterol: 78 mg;cellulose: 31 g;sodium: 1172 mg;calcium: 1224 mg.

Recipes
Cocktail with cherries
Cooking time: 3 minutes. Quantity: 1 portion.
Mix 1 cup of fresh or frozen( sugar-free) sweet cherry and 180 g of low fat yogurt without filler in the blender. Sprinkle with whole grain cereal from several cereals( or any other flakes rich in fiber and containing no more than 60 kcal) and 1 tablespoon of almond shavings.

Chicken salad with poppy seeds
Preparation time: 10 minutes. Quantity: 1 portion.
Mix 60 g of chicken fillet cut into small pieces, diced tomato, 1 tablespoon of soft margarine based on vegetable oil, 1 teaspoon of honey, 1 tablespoon of balsamic( or wine) vinegar and 1/2 teaspoon of poppy. Boil one hard egg, cut it in half, take out the yolk( do not eat) and fill each half of the protein with 1 tablespoon of hummus. Lay the chicken salad and stuffed egg on two salad leaves and serve with 180 g of low-fat fruit yogurt. Pasta with chick peas( chickpeas)
Preparation time: 10 minutes. Quantity: 1 portion.
Boil 1/2 cup of any pasta from wholemeal. Mix them with 1 tablespoon of olive oil, 1 tablespoon of Parmesan, 1/2 teaspoon of dried basil, 1 teaspoon of chopped garlic, 1 diced tomato and 2/3 cup of canned Turkish pea, which must be dried beforehand.

DAY 4
Tip of the day: always keep a dozen hard-boiled eggs in the refrigerator. So at your fingertips there will always be a low-fat source of protein to quickly eat or decorate a salad. To reduce the calorie content of this snack, eat only half of the yolk.
Training: complex for abdominal muscles plus 20 minutes of any cardio exercises.
Menu
Breakfast: flakes with ricotta and maple syrup( or honey).Lunch: Pita with bean sauce.
Snack: 1 quick cupcake;180 g fat-free Greek yogurt
Dinner: fish, braised with spices.
Energy value: 1353 kcal;proteins: 89 g( 28%);carbohydrates: 180 g( 52%);fats: 35 g( 22%), of which saturated: 4 g( 3%);cholesterol: 100 mg;cellulose: 28 g;sodium: 1401 mg;calcium: 925 mg.

Recipes
Flakes with ricotta and maple syrup
Mix 1/2 cup low-fat ricotta cheese with 1 tablespoon of maple syrup or honey, 1 teaspoon of honey and 1/2 teaspoon ground cinnamon. Thoroughly mix and add 1/4 cups of whole grain cereal from several cereals( any fiber-rich and containing no more than 30 kcal) and 1 tablespoon of chopped walnuts.

Pita with bean sauce
Cooking time: 2 minutes. Quantity: 1 portion.
Mix 2/3 cups of low-fat canned mashed potatoes with 1/4 cup low-fat sour cream, 2 teaspoons of olive oil and 1/4 teaspoon of chili powder and ground cumin. Use this mixture as a sauce for toasted slices of whole grain pita. Serve with one apple.

Fish, braised with spices
Cooking time: 38 minutes. Quantity: 1 portion.
Boil 1/2 cup of brown rice. Sprinkle the frying pan with a cooking spray and heat over medium heat. Put into it 1/4 cup of large chopped onion, chopped garlic clove, 1 large chopped green bell pepper, 1 jar( 225 g) of unsalted canned tomatoes( along with the liquid), 1 teaspoon of rapeseed oil and 1/8 teaspoon driedbasil, thyme, ground black pepper and paprika. Add a pinch of cayenne pepper. Cover and simmer for 20 minutes, then increase the heat and bring the mass to a boil. Add 170 grams of chopped fillet of halibut or flounder and cook for another 4 to 5 minutes. Place on top of boiled rice and serve hot.

DAY 5
Tip of the day: today you will be eating out for the first time throughout the program. However, in order to go to the restaurant successfully, you should carefully monitor the size of portions and not overeat.
Training: a cardio exercise program.
Menu
Breakfast: apple-potato casserole with egg.
Lunch: honey-garlic chicken with brown rice.
Snack: cucumber with sesame paste.
Dinner: Today, dine in your favorite restaurant with Italian cuisine. Order a homemade salad( without cheese) and fill it with 1 tablespoon of light sauce or a small amount of vinegar with 1 teaspoon of olive oil. On a hot order spaghetti with meat sauce or with meatballs. Limit 1 cup of pasta with 1/2 cup of meat sauce or 1/3 cup of marinara sauce with two meatballs the size of a ball for table tennis.
Energy value: 1295 kcal;proteins: 73 g( 23%);carbohydrates: 186 g( 57%);fats: 34 g( 23%), of which saturated: 9 g( 6%);cholesterol: 71 mg;cellulose: 21 g;sodium: 1969 mg;calcium: 1032 mg.

Recipes
Apple-potato casserole with egg
Cooking time: 17 minutes. Quantity: 1 portion.
Sprinkle the pan with olive oil, heat over moderate heat. Put into it 1/4 cup of chopped onions, one diced apple( with a peel) and one grated potato( about 60 g), also with a peel. Fry for 10 minutes during the
, stirring frequently until the potatoes turn golden brown. Then add 2 tablespoons of grated lean cheddar cheese and the same amount of fat-free sour cream as well as 2 lightly whipped egg whites. Remove excess water. Cover and leave on fire for 4 - 6 minutes, until eggs are baked. Serve with a glass of skim milk.

Honey-garlic chicken with brown rice
Cooking time: 16 minutes. Quantity: 1 portion.
Mix 1 tablespoon of honey and lemon juice, 1 chopped garlic clove( about 1 teaspoon) and 1 tablespoon of soy sauce with a reduced salt content in a sealed pouch. Put in this marinade a piece of chicken fillet weighing 60 grams and refrigerate for at least 30 minutes( you can overnight).Sprinkle the frying pan with olive oil and heat over medium heat. Put the chicken in a frying pan and fry on both sides until cooked( 5 - 6 minutes).Serve with 1/2 cup of boiled brown rice sprinkled with 2 teaspoons of fried pine nuts, and with 180 g of low-fat yogurt without filler mixed with cubed nectarine.

Cucumber with sesame paste
Preparation time: 5 minutes. Quantity: 1 portion.
Mix 1/4 cups of one-percent or low-fat cottage cheese in a blender with 1 tablespoon of sesame paste and 1/8 teaspoon of dried parsley. Use the resulting mass as a sauce to sliced ​​a small cucumber. Serve with a glass of skim milk.

DAY 6
Tip of the day: today for dinner you have lean beef. When choosing meat, give preference to environmentally friendly. Today, on most farms, beef cattle are grown in dry grain food premises. Eco-friendly meat, that is, meat of cows that grazed in the wild and fed on fresh grass, in turn, contains more healthy fats, the so-called conjugated linoleic acid. Eating clean beef and poultry is one way to include a sufficient amount of conjugated linoleic acid in the diet.
Workout: Rest today - but definitely active!
Menu
Breakfast: 1 quick cupcake, 180 g low fat yogurt with 1/2 cup raspberries. Dinner: hummus with chips.
Snack: sweet pepper and carrots with onion sauce.
Dinner: beef tenderloin with spinach in Mediterranean style.
Energy value: 1340 kcal;proteins: 82 g( 25%);carbohydrates: 164 g( 49%);fats: 40 g( 27%), of which saturated: 10 g( 7%);Cholesterol: 110 mg;cellulose: 29 g;sodium: 1726 mg;calcium: 916 mg.

Recipes
HUMUS WITH CHEESE
Cooking time: 7 minutes. Quantity: 1 portion.
Mix 1/2 cup of chickpea or lentils, 1/3 cup of hummus, 1 chopped tomato and 1/8 of a teaspoon of ground black pepper. Use as a sauce to 9 chips of tortilla( about 30 g).Serve with 1 sliced ​​kiwi slices.

Sweet pepper and carrots with onion sauce
Cooking time: 4 minutes. Amount: 2 servings.
Sprinkle the sauté pan with olive oil and heat over medium heat. Put into a pan 1 cup of chopped onion and fry it 3 - 4 minutes before the transparency. Mix onions with 1 cup low-fat sour cream, 1/4 teaspoon onion powder, the same amount of black pepper and 2 teaspoons margarine based on rapeseed oil. Divide the sauce into two parts. Mix one half of the carrots with a mini carrot( 10 pieces) and sliced ​​green sweet pepper. The second one is put into the refrigerator;The sauce can be stored for up to three days.

Beef tenderloin with spinach in Mediterranean
Cooking time: 30 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Slightly sprinkle the baking dish with olive oil. Lay out a portion of the beef tenderloin weighing 120 grams. Garnish the meat with a fork 6 to 8 times to soften it. Pour the steak 1 tablespoon of balsamic vinegar mixed with 1/2 teaspoon ground oregano and the same amount of ground black pepper. Put in the oven for 25 minutes. Sprinkle the olive oil over the frying pan and heat over medium heat. Pour 1/4 cup of chopped onions and fry it for 1 - 2 minutes, then add 2 cups of young spinach leaves, 1 tablespoon of balsamic vinegar and 1 chopped garlic clove. Cook for 2 minutes until the spinach begins to wrinkle. Remove from heat and sprinkle 1/4 cup of feta cheese of reduced fat. Serve with beef steak and a glass of skim milk.

DAY 7
Tip of the day: if you have a dog, go for a walk with her. It turns out that during a 30-minute walk with a dog, we expend 125 calories. The dog is a wonderful companion for walks, which will certainly get you out on the street, regardless of weather and season.
Evaluate your progress: measure your parameters with centimeter tape or stand on the scale. Take a picture. How much have you become lighter? How many centimeters did the waistline decrease?
Training: today you can relax and relax with a clear conscience.
Menu
Breakfast: strawberry cocktail. To make it, mix 1 cup of fresh or frozen strawberry-free, 3 tablespoons of calcium-enriched orange juice, 90 g of solid tofu( containing calcium sulfate), 1 tablespoon of germinated wheat and 1 cup of skim milk in a blender. Lunch: pita with chicken.
Snack: 1 oatmeal bar with bran, smeared with 2 teaspoons of peanut butter. Dinner: burrito.
Energy value: 1299 kcal;proteins: 80 g( 25%);carbohydrates: 162 g( 49%);fats: 30 g( 21%), of which saturated: 7 g( 5%);
cholesterol: 85 mg;fiber: 58 g;sodium: 2462 mg;Calcium: 993 mg.

Recipes
Pita with chicken
Open pit( diameter 20 cm) from wholemeal and lubricate the inside surface with 1 teaspoon of mustard. Fill the pita with roasted chicken fillets( 90 g) and add a pinch of black pepper. Top with 1/3 cup salsa and sprinkle 3 tablespoons of cheddar cheese with reduced fat.

Burrito
Take a corn cake with a diameter of 30 cm, 1/2 glass of black beans, 1 glass of vegetables for fajitas, lettuce leaves, tomatoes and 1/4 cup of guacamole. If you prefer to have dinner at home, warm up the frozen vegetarian burrito. Serve with a banana.

DAY 8
Tip of the day: with stress in the body, the level of the hormone cortisol increases, stimulating the accumulation of fat deposits in the abdominal region. Stretching helps relieve stress by relaxing the muscles. Stress in muscles and stress are closely interrelated. Get rid of one, and the second will disappear. Therefore, as soon as you feel that you are tense, take a 5-minute break and perform several stretching exercises for all the major muscle groups. You will feel just great!
Training: complex for abdominal muscles plus 20 minutes of any cardio exercises.
Menu
Breakfast: tortilla with cucumber and sunflower paste.
Lunch: fried chicken in London with pesto sauce.
Snack: broccoli and cauliflower with onion sauce: 1 glass of broccoli and cauliflower inflorescences with half of onion sauce remaining from the sixth day.
Dinner: patties of salmon in a crispy crust.
Energy value: 1315 kcal;proteins: 94 g( 29%);carbohydrates: 151 g( 46%);fats: 39 g( 27%), of which saturated: 9 g( 6%);cholesterol: 134 mg;cellulose: 27 g;sodium: 1875 mg;Calcium: 1139 mg.

Recipes
Tortilla with cucumber and sunflower paste
Preparation time: 3 minutes. Quantity: 1 portion.
Mix 180 g low fat yogurt without filler with 1/8 part of a large sliced ​​cucumber and 1 tablespoon of sunflower seeds. Distribute this paste on two tortillas of wholemeal flour( diameter 20 cm).Add 1/8 portion of sliced ​​cucumber and 1 tablespoon of soft goat cheese.

Fried chicken in London with pesto sauce
Cooking time: 40 minutes. Quantity: 1 portion.
Mix in a sealed package of 1 tablespoon lemon juice, red wine and Worcestershire sauce. Put in this marinade a piece of chicken fillet weighing 90 g and put in the refrigerator for at least 30 minutes( can be overnight).Sprinkle the frying pan with olive oil and heat over medium heat. Put the chicken in a frying pan and fry on both sides until ready( 7 - 9 minutes).Put in a food processor 1 tablespoon of toasted almond shavings, 1 teaspoon of olive oil, 1 clove of garlic, 1 tablespoon of fresh basil leaves and a pinch of black pepper and nutmeg. Mix all the ingredients until a thick paste, to make a pesto sauce. Put it on 1/2 cup of boiled macaroni from a meal of a rough grinding. Serve with 180 g fat-free yogurt without filler.

Patties of salmon in crispy crust
Preparation time: 30 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Sprinkle the baking tray with olive oil. Mix in the bowl pieces of salmon( 120 g), 3 tablespoons of breadcrumbs with spices, 1 tablespoon of light mayonnaise, 1 tablespoon of lemon juice, 1 egg white, 1 thinly sliced ​​bunch of green onions and 1/4 teaspoon of mustard. Form 2 patties, put them on a baking sheet and put in the oven for 20 minutes. Serve with 1 small cob of fresh corn or 3/4 cup boiled.

DAY 9
Tip of the day: incorrect posture causes the stomach to protrude forward. It emphasizes the folds of the skin and fat on the abdomen. In addition, it is harmful to the spine! Therefore, during the day from time to time, check yourself. Stand up steadily, firmly with your feet on the floor and stretch your whole body up. Relax and lower your shoulders, taking your shoulder blades. Lower your chin, lifting the top of your head. Then, pull in the abdominal muscles, as if you are fastening your corset.
Training: cardio program.
Menu
Breakfast: half a sandwich with peanut butter and apricot. To make it, fry in a toaster a slice of whole wheat bread, spread 2 teaspoons of peanut butter on top of it, place 1 sliced ​​apricot on top. Cut the sandwich into two halves and give it to the second child or husband.180 g fat-free yogurt. Lunch: tortilla with black beans. To prepare this dish, fill the whole-grain tortilla with a diameter of 15 cm 1/2 cup boiled corn, 1/4 cup canned black beans, 1/4 cup salsa and 2 tablespoons grated cheddar cheese with reduced fat content.1 cup low-fat milk.
Snack: 1 quick cupcake, smeared with 1/4 cup low-fat ricotta cheese mixed with 2 teaspoons of maple syrup( or 2 teaspoons of honey)
Dinner: salmon with vegetables under a spicy Ranch sauce.
Energy value: 1338 kcal;proteins: 79 g( 23%);carbohydrates: 176 g( 52%);fats: 37 g( 25%), of which saturated: 9 g( 6%);cholesterol: 89mg;fiber: 40 g;sodium: 3046 mg;calcium: 1006 mg.

Recipes
Salmon with vegetables with Ranch acute sauce
Preparation time: 30 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Sprinkle the baking dish with olive oil. Lay a piece of salmon in the center, weighing 90 grams, and around it - 1 diced tomato and 1 small sliced ​​zucchini. Sprinkle 1/8 of a teaspoon of black pepper and bake for 15 minutes. Take out of the oven, grease a piece of salmon with 1 teaspoon of mustard, pour fish and vegetables with 2 tablespoons of low-fat Ranch sauce and return to the oven for 3 to 4 minutes. Serve with 1 whole-grain pita, oiled with 1 tablespoon of light margarine.

DAY 10
Tip of the day: dry and flaky skin on the abdomen can stress its flabbiness. To give my skin elasticity and healthy radiance, after a morning shower I put on the stomach moisturizing milk. It can be used for the whole body, but it is especially important not to forget about the skin of the stomach. Sharing this secret with my friends, I am surprised every time that many of them, putting moisturizers on their skin, miss the stomach. They carefully lubricate the feet and hands with cream or milk, but completely forget about such an important part of the body!
Training: 20 minutes of vigorous walking.
Menu
Breakfast: fried champignons with tomato and mozzarella( or suluguni) on a whole grain bun.
Lunch: cabbage and apple salad.
Snack: 1 toasted whole-grain wafer in the toaster, sprinkled with 1/2 cup of blueberry 1 cutlet from soy bean.
Dinner: ratatouille.
Energy value: 1279 kcal;proteins: 77 g( 24%);carbohydrates: 182 g( 54%);fats: 35 g( 25%), of which saturated: 9 g( 6%);cholesterol: 35 mg;cellulose: 31 g;sodium: 2094 mg;calcium: 1296 mg.

Recipes
Fried mushrooms with tomato and mozzarella on whole grain bun
Preparation time: 7 minutes. Quantity: 1 portion.
Sprinkle the pan with olive oil and heat over medium heat. Put 1/2 cup sliced ​​champignons into a frying pan, 1/2 cup sliced ​​tomatoes and 1/4 teaspoon onion and fry for 3 - 4 minutes, stirring constantly. Then add 3 tablespoons mozzarella low fat and hold on the fire for 1 minute. Put the resulting mass on a fried slice of bread from wholemeal rye flour. Serve with 1 glass of skim milk.

Cabbage and apple salad
Cooking time: 11 minutes. Quantity: 1 portion.
Mix 2 cups of chopped cabbage, 1 tablespoon of light mayonnaise on the basis of rapeseed oil, 1 teaspoon of honey, 1 tablespoon of balsamic vinegar, 120 g of fat-free yogurt without filler and 1/2 teaspoon of poppy in a small bowl. Add 1 diced apple and 3 tablespoons chopped walnuts.

Ratatouille
Cooking time: 30 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Sprinkle the baking dish with olive oil. Put 1/2 cup of sliced ​​green pepper, 1/2 cup zucchini slices, 2 tablespoons of chopped onion, 1/4 cup sliced ​​champignons and 1 diced tomato. Pour a vegetable mixture of 1/3 cup of pasta sauce and sprinkle 1/4 cup of grated mozzarella low fat and 1/4 teaspoon dried oregano. Put in the oven for 20 minutes. Serve with 1 fried whole-grain pita, oiled with light margarine based on rapeseed oil, and with 1 glass of skim milk.

DAY 11
Tip of the day: when you have to travel all day for some business, try to get out of the car as often as possible.
Training: complex for abdominal muscles plus 20 minutes of any cardio exercises.
Menu
Breakfast: take half a whole grain bun with oat flakes or cinnamon and raisins, spread with 1 tablespoon of light vegan cream cheese, with lettuce leaves, slices of tomato and onion. Cut in half. A glass( 340 ml) of coffee latte with skimmed milk.
Lunch: beef in Philadelphia.
Snack: creamy oatmeal with honey. To make it, mix 1/2 cup low-fat ricotta cheese with 1 teaspoon brown sugar and 1 teaspoon honey. Cook 1 packet of instant oatmeal porridge or 1/2 cup ordinary oatmeal. Mix the porridge with the cheese.
Dinner: sea bass with a salad from arugula and blackberries.
Energy value: 1303 kcal;proteins: 85 g( 26%);carbohydrates: 165 g( 50%);fats: 39 g( 27%), of which saturated: 11 g( 8%);cholesterol: 116 mg;cellulose: 21 g;sodium: 2912 mg;Calcium: 1483 mg.

Recipes
Philadelphia beef
Preparation time: 10 minutes. Quantity: 1 portion.
Heat the oven to 100 ° C.Divide into halves one whole-grain burger and put them on a baking sheet. Lubricate 1 tablespoon of low-fat mayonnaise and lay on top slices of low-fat beef slicing( 120 grams), a slice of soy cheese, 1/2 cup of onions chopped on rings and 1/4 cup sliced ​​champignons. Bake for 3 to 4 minutes until the cheese melts.

Sea bass with arugula and blackberry salad
Cooking time: 30 minutes. Quantity: 1 portion.
Heat the oven to 200 ° C.Sprinkle the baking tray with olive oil. Mix 30 g of a dry mix of corn casserole and 1/8 teaspoon of cayenne and black pepper in a sealed package. Put a piece of sea bass fillet in a bag weighing 120 g, shake to make the fish evenly covered with marinade, and lay it on a baking sheet. Put in the oven for 20 - 25 minutes. In the meantime, prepare a salad: mix 2 cups of arugula, 1/2 cup of fresh or frozen blackberry-free sugar and 2 tablespoons of light dressing, for example raspberry sauce based on vinegar, vegetable oil and mustard( 80 kcal).On top decorate the salad
with home-made croutons. For their preparation, grease a slice of bread from wholemeal rye flour with light margarine based on rapeseed oil, fry it, sprinkle 1/4 teaspoon dried basil and cut into squares.

DAY 12
Tip of the day: try to pick up clothes that are not too tight in the waist area. Wear something that moves with you, but at the same time does not press on the stomach and does not cause the skin to collect folds.
Training: cardio program.
Menu
Breakfast: 1 whole-grain wafer, covered with 180 g low-fat vanilla yogurt and 3/4 cup fresh or frozen sugar-free strawberries.
Lunch: a sandwich with turkey and sesame paste. To make it, fry in the toaster two halves of a whole-grain English bun, spread them with 2 tablespoons of sesame paste and put between them 1/4 cup slices of red sweet pepper and 90 g of sliced ​​turkey fillet.
Snack: Toast with cheese. To make it, put 2 slices of soy cheese on a slice of wholemeal bread and put on 2 - 3 minutes in a preheated oven to 100 ° C, so that the cheese melts slightly.1 orange.
Dinner: chili soup.
Energy value: 1285 kcal;proteins: 74 g( 23%);carbohydrates: 192 g( 57%);fats: 30 g( 21%), of which saturated: 5 g( 9%);cholesterol: 50 mg;cellulose: 42 g;sodium: 2706 mg;calcium: 1302 mg.

Recipes
Soup with chili
Cooking time: 30 minutes. Quantity: 1 portion.
Mix in a saucepan 1 diced tomato, 3/4 cup canned white beans, 1/2 cup canned black beans( pre-drained and dried), 1/4 cup large chopped onions, 1 large chopped celery stalk, 3 sliced ​​carrots-mini, 1/2 teaspoon of chili powder and cumin, 1 cup chicken broth and 1 tablespoon balsamic vinegar. Stir well and bring to a boil, then reduce the heat and simmer for 20 minutes. Add water when necessary. Pour ready soup into a plate and sprinkle 1 tablespoon of parmesan cheese.

DAY 13
Tip of the day: each of us has tense days when there is absolutely no time for a normal workout. You can replace training with isometric exercises: during the day, I constantly strain and relax the muscles of the arms, legs, buttocks, back and stomach. The beauty of isometric exercises is that they are completely invisible from the outside. Therefore, sitting at the meeting, speaking with a speech or standing in line for tickets, begin to contract muscles - especially "tighten the corset" belly.
Training: today you have a day off.
Menu
Breakfast: flakes with almond paste. To prepare this dish, place a bowl with 1 tablespoon of almond paste for 30 seconds in a microwave oven for reheating. Add 1/2 cup of flakes from a mixture of cereals( containing no more than 60 kcal per serving) and mix well.1 cup low-fat milk. Lunch: taco salad.
Snack: 3/4 cups of one-percent or low-fat cottage cheese mix with 1 tablespoon apricot jam and 1/2 teaspoon vanilla extract and decorate with two fresh or canned apricots chopped.
Dinner: tomato couscous with baked spicy eggplant.
Energy value: 1290 kcal;proteins: 83 g( 25%);carbohydrates: 143 g( 46%);fats: 48 g( 32%), of which saturated: 13 g( 9%);cholesterol: 73 mg;cellulose: 27 g;sodium: 2291 mg;calcium: 919 mg.

Recipes
Taco salad
Preparation time: 10 minutes. Quantity: 1 portion.
Sprinkle the pan with olive oil and heat over medium heat. Put into it 90 g of minced meat from turkey fillet, sprinkle 1/8 teaspoon dried cumin and the same amount of chili powder. While stirring, fry until done( 7 - 9 minutes).Prepare a salad from
2 cups of cabbage salad, 1/2 glass of salsa, 1/2 cup of diced red pepper, roasted mince, 2 tablespoons of light salad dressing( about 80 kcal), 2 tablespoons of grated cheddar cheese with reduced fat content, 1/ 3 low-fat feta cheese. On top decorate with pieces of toasted tortillas tortillas( about 30 g).

Tomato couscous with baked spicy eggplant
Cooking time: 30 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Mix 1 cup of boiled couscous with 1 teaspoon of olive oil, 1 tablespoon of Parmesan, 1/4 teaspoon of dried basil, 2 tablespoons of sliced ​​olives, 1 chopped clove of garlic and 1 diced tomato. Sprinkle the pan with olive oil, slice half of the small eggplant and evenly distribute them on the baking sheet. Sprinkle 2 teaspoons of olive oil and sprinkle 1 tablespoon of Parmesan, 1/4 teaspoon black pepper, sage and parsley, 1/8 teaspoon cayenne pepper and put into the oven for 17 - 20 minutes.

DAY 14
Tip of the day: egg whites are an excellent source of protein. The separation of yolks reduces the content of cholesterol and saturated fat in the dish, as well as its caloric content. Without the yolk, the energy value of the whole egg does not exceed 30 kcal. If you do not like the appearance of white eggs or omelets, go for a compromise: add only one yolk.
Evaluate the results: measure your parameters with a centimeter tape or stand on the scale. Take a picture. How much have you become lighter? How many centimeters did your waistline decrease? Two weeks of diet and exercise is over. You can be proud of yourself. You are well done. Today, think of all the things that we managed to cope with in the last 14 days. If there are any problems, try to solve them. What changes could help you engage more regularly or more carefully follow a meal plan?
Training: Today relax and relax.
Menu
Breakfast: an envelope with cottage cheese and peach.
Lunch: vegetable sandwich.
Snack: 1 peeled and sliced ​​banana, smeared with 1 tablespoon peanut butter.
Dinner: chicken with vegetables parmesan.
Energy value: 1336 kcal;proteins: 73 g( 22%);carbohydrates: 171 g( 51%);fats: 46 g( 30%), of which saturated: 13 g( 9%);Cholesterol: 117 mg;cellulose: 36 g;sodium: 1214 mg;Calcium: 1137 mg.

Recipes
Envelope with cottage cheese and peach
Cooking time: 4 minutes. Quantity: 1 portion.
Start 1 soft whole grain corn cake tortilla 1/4 cup one-percent or low-fat cottage cheese and 1 sliced ​​peach. Serve with 180 g low-fat yogurt with fruit filling( peach, raspberry, strawberry, vanilla, apricot-mango, cherry or blueberry).

Vegetable sandwich
Cooking time: 20 minutes. Quantity: 1 portion.
Sift the frying pan with olive oil and heat over medium heat. Put 1/2 of sliced ​​green sweet pepper, 1/2 cup sliced ​​champignons, 1 diced tomato, 1/4 teaspoon dried basil and dried oregano, add 1 teaspoon olive oil and fry for 5-6 minutes,stirring constantly. Divide into halves and fry( if desired) a whole-grain burger for burgers and lay on it fried vegetables on top of a slice of low-fat Swiss cheese. Serve with chopped orange slices.

Chicken with vegetables parmesan
Cooking time: 45 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Sprinkle the baking dish with olive oil. Lay out a piece of chicken fillet weighing 120 grams and grease 1 teaspoon of mustard. Slice a quarter of aubergine and one zucchini and lay them around the chicken. Sprinkle the vegetables with olive oil and sprinkle 1/4 teaspoon of thyme and the same amount of black pepper. Sprinkle the fillets and vegetables with 2 tablespoons of Parmesan cheese. Bake for 35 minutes until the chicken is ready. Serve with sliced ​​papaya.

DAY 15
Tip of the day: do not forget to drink plenty of water. To maintain a fluid balance in the body you need always, but this is especially important when you lose weight and play sports. You lose more fluid with sweat during training. In addition, water is needed by the body for more efficient burning of fatty deposits. Therefore, follow my method and everywhere keep bottles of water: in a bag, in a car, at work.
Training: Complex for abdominal muscles plus 25 minutes of any cardio exercises.
Menu
Breakfast: cereal with apple and cinnamon. To make this dish, cut 1 apple into cubes and mix with 1/4 cup oatmeal flakes fried with honey and nuts, 4 teaspoons of almond shavings, 1/4 teaspoon ground cinnamon, 1/2 cup skim milk. Preheat in the microwave for 60 to 90 minutes.
Lunch: pasta with cream sauce and spinach.
Snack: 1 quick cupcake, 1 glass( 340 ml) of coffee latte with skim milk.
Dinner: meat soup with vegetables and bruschetta.
Energy value: 1560 kcal;proteins: 74 g( 19%);carbohydrates: 214 g( 54%);fats: 54 g( 31%), of which saturated: 10 g( 6%);cholesterol: 84 mg;fiber: 33 g;sodium: 2149 mg;calcium: 1812 mg.

Recipes
Pasta with cream sauce and spinach
Cooking time: 15 minutes. Quantity: 1 portion.
Mix 1/2 cup boiled macaroni of wholemeal flour, 2 cups fresh spinach, 3/4 cup low-fat ricotta cheese, 1 chopped garlic clove, 2 teaspoons of olive oil and 1/4 cups of olive oila glass of finely chopped canned roasted red sweet pepper. Preheat in the microwave for 1.5 - 2 minutes, once taking out and mixing. Serve with sliced ​​mango slices or any other fruit containing no more than 125 kcal per serving.

Meat soup with vegetables and bruschetta
Cooking time: 10 minutes. Quantity: 1 portion.
Pour into the plate 1 1/2 cups of preheated ready-made meat soup with vegetables and sprinkle 1/4 cup of grated mozzarella cheese with reduced fat content. Serve with garlic bread. To make it, grease a slice of whole wheat bread with 2 teaspoons of olive oil and put on top 1 small chopped tomato, 1/4 teaspoon dried basil, 1 teaspoon chopped garlic and 2 teaspoons parmesan cheese. Bake for 4 minutes in the oven at 100 ° C.

DAY 16
Tip of the day: when you are talking on the phone, it is better to walk or stand than just sit still. The scientists found out that in 10 minutes of a telephone conversation, we are spending 20 kcal while sitting - only 4 kcal!
Training: a cardio exercise program.
Menu
Breakfast: French toast.
Lunch: rice with chicken and vegetables.
Snack: roll with fruit and cheese. To make it, spread one portion of the melted cheese onto a 20-centimeter soft tortilla, top with 1 cup of strawberries and sprinkle 2 tablespoons chopped pecan( or cashew nut).Roll the roll.
Dinner: today go to your favorite restaurant with Mexican cuisine, order a green salad and fried pieces of chicken for fajita. Ask the waiter not to put cheese in the salad, and light refill to serve separately. Add to the salad leaves a handful of chicken pieces and 2 tablespoons dressing. In addition, eat 12 pieces of toasted tortilla with salsa.
Energy value: 1499 kcal;proteins: 82 g( 22%);carbohydrates: 179 g( 49%);fats: 55 g( 33%), of which saturated: 11 g( 7%);cholesterol: 95 mg;fiber: 43 g;sodium: 2040 mg;Calcium: 1047 mg.

Recipes
French toast
Cooking time: 12 minutes. Amount: 2 servings.
Whisk 3 egg whites and 1/3 cup low-fat milk in a small bowl. Sprinkle a large frying pan with a cooking spray based on butter and warm it over moderate heat. Add 1/2 tablespoon light margarine based on rapeseed oil. Dip 3 slices of whole wheat bread into egg mass and put in a frying pan with melted margarine. Sprinkle 1/2 teaspoon of ground cinnamon bread. Turn the slices over and fry until done. Serve 1/2 toast at once, and leave the second part for later. If you pack toasts in a sealed bag and put in a freezer, they can be stored for up to 1 month. Before serving, cover toasts 1/2 cup frozen blue sugar and 180 grams of low-fat yogurt with fruit filling( peach, raspberry, strawberry, vanilla, apricot-mango, cherry or blueberry).Serve with 1 glass of skim milk.

Rice with chicken and vegetables
Cooking time: 15 minutes. Quantity: 1 portion.
Sprinkle the pan with olive oil and 1 teaspoon of sesame oil and preheat. Put into it a Chinese vegetable mixture( bok choy, broccoli, carrot, water chestnut) or another and fry for 2 - 3 minutes, stirring constantly. Add 1 teaspoon of soy sauce with reduced salt, 1 tablespoon of rice vinegar, 1 tablespoon of sesame seeds, 1/2 cup of boiled brown rice and 3 thawed ready-made soy patties or 1 chicken cutlet cut into small pieces. Fry for 2 more minutes, stirring constantly.

DAY 17
Tip of the day: if possible, try to buy organic vegetables and fruits. A laboratory experiment showed that a pesticide called dieldrin doubled the fat mass in the mice. These toxins prevent the normal functioning of fat-splitting hormones and thyroid gland, which also slows down the metabolic rate. Diestrins can even lead to a decrease in the number of brain hormones, because of which a person experiences fatigue and apathy.
Training: 25 minutes of vigorous walking.
Menu
Breakfast: pancakes with apple sauce. Dinner: pizza with artichokes.
Snack: 1 vitaminized bar with cereals spread 2 tablespoons of peanut butter.
Dinner: 1 vegetable lasagna( or any other frozen ready-made dish containing no more than 300 kcal and less than 6 g saturated fat per serving), 180 g fat-free yogurt with fruit filling mixed with 1 tablespoon chopped walnuts.
Energy value: 1510 kcal;proteins: 72 g( 18%);carbohydrates: 200 g( 52%);fats: 52 g( 32%), of which saturated: 13 g( 9%);cholesterol: 41 mg;fiber: 20 g;sodium: 2652 mg;calcium: 1243 mg.

Recipes
Pancakes with apple sauce
Preparation time: 20 minutes. Amount: 2 servings.
Sprinkle the frying pan with a cooking spray based on butter and preheat it. Mix 1/2 cup of ready-mixed pancakes from wholemeal bread, 1 egg white, 1/4 cup plus 2 tablespoons of skim milk and 1/4 cup of apple sauce in a bowl. To make one pancake, pour a quarter of the cooked dough into a frying pan and fry on both sides, turning over when the surface starts to bubble and the edge dries slightly. Serve one serving immediately, save the second for another breakfast. Fold the extra pancakes in a sealed bag and put them in the refrigerator, where they can be stored for 3 days, or in the freezer, where they can be left for a whole month. Before serving, lay on the pancakes 1/2 cup frozen sugar-free blackberries and 90 g low-fat yogurt with fruit filling. Serve with 1 glass of skim milk.

Pizza with artichokes
Preparation time: 12 minutes. Amount: 4 servings.
Heat the oven to 200 ° C.Put a ready-made base for pizza from wholemeal flour( diameter 30 cm) on top, put 1 cup of fresh spinach, 10 pickled artichoke hearts and 1/2 cup of chopped red onions. Sprinkle 30 g of goat cheese and bake for 12 minutes. Serve a quarter of the pizza right away, and put the rest in the fridge( for a maximum of 3 days) or in the freezer( for a maximum of 1 month).

DAY 18
Tip of the day: if you do not want to eat simply vegetables, then you can eat them with any sauce. Offer your home and yourself a plate of sliced ​​vegetables( carrots, celery, cauliflower) and a little hummus( or any other sauce from our menu).
Training: complex for abdominal muscles plus 25 minutes of any cardio.
Menu
Breakfast: fried eggs with pita.
Lunch: pasta with corn and tomatoes. To make this dish, mix 1 cup of any boiled macaroni from wholemeal with 3/4 cup boiled corn, 1 tablespoon red wine vinegar, 2 tablespoons of olive oil, finely chopped green onions and slices of one tomato.
Snack: waffle with ricotta cheese. To make this snack, fry 1 whole-grain waffle in the toaster, spread 1/3 cup low-fat ricotta cheese mixed with 1 tablespoon of maple syrup( or honey) and 1 teaspoon brown sugar, cut into slices and eat like a sandwich.1 cup low-fat milk.
Dinner: swordfish, marinated in teriyaki sauce.
Energy value: 1470 kcal;proteins: 83 g( 18%);carbohydrates: 231 g( 52%);fats: 31 g( 32%), of which saturated: 5 g( 9%);cholesterol: 64 mg;cellulose: 31 g;sodium: 2961 mg;calcium: 1033 mg.

Recipes
Scrambled eggs with pita
Cooking time: 7 minutes. Quantity: 1 portion.
Sprinkle the pan with a cooking spray based on olive oil and heat over medium heat. Pour into the pan a mixture of two lightly beaten egg whites and 2 tablespoons of skim milk and stir, stirring, 4 to 6 minutes until cooked. Open the whole-grain pit with a diameter of 15 cm and fill it with fried eggs and 1/2 cup salsa. Serve with 3/4 cup of strawberries and 1 glass of skim milk, mixed with 2 teaspoons of scented liquid cream substitute, heated in a microwave oven.

Swordfish marinated in teriyaki sauce
Cooking time: 15 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Sprinkle the baking dish with an ordinary culinary spray. Mix 1 1/2 teaspoons of Teriyaki sauce with reduced salt content in a sealed package, 1 teaspoon sesame oil, 1/2 teaspoon grated orange peel and 1/2 teaspoon minced garlic. Put a portion of swordfish weighing 90 grams in marinade and put into the refrigerator for 10 minutes. Put the fish in a mold and bake for 15 minutes. Serve with 1 1/2 glasses of cabbage salad, sprinkled with 1/4 cup grated carrot, 1/2 cup canned turkey( dried) and 1 small chopped tomato slices. Pour on top of low-fat salad dressing( 80 kcal per serving).

DAY 19
Tip of the day: the disturbances not only add wrinkles on the face, but also are postponed by centimeters at the waist. When the head goes around from an endless list of cases or because of some problems, arrange a five-minute respite, no matter how busy: take a sheet of paper and list all your anxieties on it. Then question it in a ball and throw it away!
Training: cardio program.
Menu
Breakfast: 1 quick cupcake, 1 mozzarella wedge of low fat or a little suluguni, 1 apple, 1 glass of skim milk.
Lunch: spinach sauce with whole grained crackers.
Snack: 4 loaves of whole wheat flour spread 2 tablespoons of almond paste. Dinner: falafel.
Energy value: 1541 kcal;proteins: 68 g( 18%);carbohydrates: 200 g( 52%);fats: 58 g( 34%), of which saturated: 8 g( 5%);cholesterol: 34 mg;cellulose: 27 g;sodium: 1863 mg;Calcium: 1173 mg.

Recipes
Spinach sauce with whole grained crackers
Cooking time: 4 minutes. Quantity: 1 portion.
Mix 150 g of boiled and dried frozen spinach with 1/2 cup low-fat sour cream, 1/2 teaspoon onion powder and 1/4 cup water-nuts. Give this sauce any dry crackers from wholemeal, not containing transgenic fats( no more than 200 kcal).

Falafel
Preparation time: 20 minutes. Quantity: 1 portion.
Prepare one serving of falafel( fried balls from chopped beans or peas) using 1/4 cup dry mix and 1 tablespoon of rapeseed oil. Fill the whole-grain pit with a diameter of 15 cm of a glass of sliced ​​red sweet pepper, a handful of chopped lettuce and 1 slice of tomato. Grind 1/4 of a cucumber and 1 clove of garlic and mix them with 180 g of fat-free Greek yogurt without filler. Put the yoghurt sauce on falafel.

DAY 20
Tip of the day: Did you know that chewing gum or drinking through a straw causes bloating? This is because the stomach and intestines are filled with air, causing the stomach to be rounded. Therefore, if you need to look good in clothes revealing the stomach, on this day forget about chewing gum and straws.
Training: Rest today from formal training and come up with some active family entertainment.
Menu
Breakfast: crisp oatmeal: mix 180 g low fat vanilla yogurt with 1/3 cup oatmeal fried with honey and 2 tablespoons almond shavings.
Lunch: chicken with lemon and parsley and Caesar salad.
Snack: 4 dry loaves of whole wheat flour spread 1/2 cup low-fat ricotta cheese mixed with 2 tablespoons of maple syrup.
Dinner: 1 beef steak in gravy( or any other frozen ready dish, containing no more than 260 kcal and less than 6 g saturated fat per serving).1 banana, sliced, spread 1 tablespoon of peanut butter.
Energy value: 1479 kcal;proteins: 82 g( 22%);carbohydrates: 194 g( 52%);fats: 46 g( 28%), of which saturated: 11 g( 7%);Cholesterol: 140 mg;cellulose: 21 g;sodium: 1969 mg;Calcium: 1158 mg.

Recipes
Chicken with lemon and parsley and Caesar salad
Cooking time: 50 minutes. Quantity: 1 portion.
Mix in a sealed package 2 tablespoons of lemon juice and 1 teaspoon of dried parsley. Put in a marinade a piece of chicken fillet weighing 120 g and put in the refrigerator for at least 30 minutes( can be overnight).Sprinkle the pan with a culinary spray based on olive oil and warm it over moderate heat. Put the chicken and fry on both sides until ready( 7 - 9 minutes).Prepare a salad for garnish. To do this, mix 1 1/2 glasses of cabbage salad, 1 tablespoon of parmesan and homemade toast. For their preparation, grease a slice of bread from wholemeal rye flour with light margarine, fry it, sprinkle 1/4 teaspoon dried basil and cut into square pieces. Pour the salad with 2 tablespoons of light Caesar sauce( or another dressing containing 80 kcal per serving) and mix well. Serve with 1 plum.

DAY 21
Tip of the day: stress and anxiety can also be a consequence of incorrect breathing. Deep breathing, in turn, calms and fills with energy. So if you feel stress - and eventually feel like looking into the refrigerator - take a break and take a deep breath. The desire to seize the stress immediately disappears!
Evaluate the results: measure your parameters with centimeter tape or stand on the scale. Take a picture. How much have you become lighter? How many centimeters did your waistline decrease?
Surrender to reflections: you have already been dieting for 3 weeks and achieved a noticeable result. Think about how much you've already done. Surely clothes are better to sit on you. And, most importantly, your well-being should have greatly improved. Do you feel more energetic? Are you cheerful? Do you start to enjoy new dishes? Do not give up and go ahead!
Training: today you can relax from formal training, but find some pleasant mobile activity, for example work in the garden.
Menu
Breakfast: bun with cheese and tomatoes. Heat the oven to 120 ° C.Put on 1 whole-grain English bun 1 sliced ​​tomato and 2 tablespoons of low-fat grated cheddar cheese 1 cup skim milk 3/4 cup of grapes.
Lunch: roll with avocado. To prepare this dish, place on a 20 cm soft whole-grain tortilla 1/4 sliced ​​cucumber, 2 tablespoons salsa, 1/2 large sliced ​​avocado, 1/4 cup low-fat grated cheddar cheese and 2 tablespoons soft goat cheese. Wrap with rolls.
Snack: 1/3 cup soy beans, 1 cup strawberry, 1 cup skim milk.
Dinner: salad with baked chicken. Order in the restaurant a French onion soup( or any other on vegetable broth) and a salad with baked chicken. In the salad should be about 120 g of chicken fillet( the size of a bar of soap) and 1/2 cup of corn, black beans, tomatoes and sweet pepper. Ask separately to serve a light dressing and put 2 tablespoons in a salad.
Energy value: 1471 kcal;proteins: 87 g( 24%);carbohydrates: 189 g( 51%);fats: 47 g( 29%), of which saturated: 14 g( 9%);cholesterol: 72 mg;fiber: 48 g;sodium: 2629 mg;Calcium: 1281 mg.

DAY 22
Tip of the day: brown rice contains more plant fiber and is healthier than white, but children do not like it. Therefore, you can mix white and brown rice in a proportion of 50:50.
Training: complex for abdominal muscles plus 25 minutes of any cardio exercises.
Menu
Breakfast: potatoes with eggs.
Lunch: cheese quesadilla.
Snack: fruit cocktail.
Dinner: beef with brown rice.
Energy value: 1533 kcal;proteins: 106 g( 27%);carbohydrates: 183 g( 48%);fats: 44 g( 26%), of which saturated: 9 g( 5%);cholesterol: 113 mg;cellulose: 27 g;sodium: 1671 mg;calcium: 1626 mg.

Recipes
Potatoes with eggs
Preparation time: 20 minutes. Quantity: 1 portion.
Several times with a fork, potato with a weight of 90 g and put in a microwave for 3 - 4 minutes. Cool the potatoes and cut into fairly large pieces. Sprinkle the pan with a culinary spray based on olive oil and warm it over moderate heat. Whisk 3 egg whites with 3 tablespoons of skim milk and pour into a frying pan with potatoes and 1 glass of fresh spinach leaves. Sprinkle 1/8 of a teaspoon of onion powder and the same amount of black pepper. Stir, stirring, until done( 4 - 6 minutes).Serve with 1 glass of skim milk and 1 chopped kiwi slices.

Cheese quesadilla
Cooking time: 15 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.On a foil sheet measuring 25 x 25 cm, place a whole grain corn cake with a diameter of 15 cm, and on top - 1/2 cup of canned white beans, 2 tablespoons of sliced ​​olives, 1/4 cup of diced green pepper and 3 tablespoons of grated cheesecheddar of low fat content. Fold the cake with a tube, wrap with foil and put into the oven for 6 minutes. Serve with 1 glass of skim milk.

Fruit cocktail
Cooking time: 4 minutes. Quantity: 1 portion.
Mix 60 grams of tofu( containing calcium sulphate), 1 large sliced ​​peach, 180 g of low-fat yoghurt with fruit filling, 4 tablespoons of calcium-enriched orange juice, 1/2 cup skimmed milk, 1 cup raspberries and 1/2 teaspoonfulspoons of vanilla extract. Whisk until smooth.

Beef with brown rice
Preparation time: 30 minutes. Quantity: 1 portion.
Cut a piece of beef weighing 120 g into pieces 2.5 x 2.5 cm, mix them with 1/2 cup of raw brown rice, 1/2 cup of prepared mushroom soup with mushrooms, 1/4 cup water, 1/2 cupsliced ​​champignons, 1 large-sliced ​​carrots of medium size. Stir well, cover with a lid and simmer in a simmer for 2 to 3 hours.
Variant: for a quicker preparation on the stove, boil 1/2 cup of brown rice. Sprinkle the pan with a culinary spray based on olive oil, warm it over moderate heat and fry the pieces of beef to brown( 6 - 7 minutes), once stirring. Reduce the heat, add boiled rice with vegetables and soup and hold on the stove for 2 more minutes, so that everything is well warmed up.

DAY 23
Tip of the day: tracking the amount of calories consumed can be turned into an exciting activity. Keep in the kitchen a special basket for the control set. Put in it a light bulb, a tennis ball, dice, a ping-pong ball, a ceramic egg, a hockey puck, an old computer mouse. Now you have a visual means for determining the size of portions of different products, including potatoes( computer mouse), bagels( hockey puck), cheese( dice), boiled vegetables( light bulb), fruit( tennis ball).
Training: cardio program.
Menu
Breakfast: walnut oatmeal. Cook oatmeal from 1/2 cup oatmeal and 1/2 cup skim milk and mix it with 1 tablespoon peanut butter and 1 tablespoon peanut.
Lunch: carrot salad with orzo( small pasta) and pecans( or cashews).
Snack: berry-chocolate yogurt: sprinkle 180 g fat-free chocolate yogurt 1/2 cup raspberries and 2 tablespoons chopped pecans, 1 cup low-fat milk.
Dinner: bean salad with tuna.
Energy value: 1536 kcal;proteins: 76 g( 19%);carbohydrates: 206 g( 54%);fats: 49 g( 28%), of which saturated: 11 g( 6%);cholesterol: 79 mg;cellulose: 25 g;sodium: 1159 mg;Calcium: 1139 mg.

Recipes
Carrot salad with orzo( or small pasta) and pecans or cashew nuts
Preparation time: 10 minutes. Quantity: 1 portion.
Boil 1 cup of pasta macaroni( you can replace them with any small pasta) in 3 glasses of water. For three minutes before the readiness, add to them 1/2 cup grated carrots. After three minutes, throw the pasta and carrots into a colander. Add to them 1 sliced ​​banana, 2 tablespoons chopped pecans( or cashews), 1 teaspoon brown sugar and 1 tablespoon light margarine. Serve with 1 glass of skim milk.

Bean salad with tuna
Preparation time: 9 minutes. Quantity: 1 portion.
Mix 2 cups of salad mixture from green leafy vegetables with 1 diced tomato and 1 glass of fresh broccoli. Add 1/2 cup of canned white beans( pre-dried), 90 g of low-fat, tuna-free canned, 1 tablespoon of rice vinegar, 1 tablespoon of olive oil, 1/2 grapefruit( peeled and divided into slices) and 1 tablespooncapers( optional).Stir thoroughly.

DAY 24
Tip of the day: recent studies show that artificial sweeteners disrupt natural processes controlling the intake of calories in the body, increasing the risk of overeating. Therefore, it is recommended to use natural sweets better.
Training: 25 minutes of vigorous walking.
Menu
Breakfast: peach casserole. Dinner: Waldorf salad.
Snack: protein cocktail. To make it, mix 1 tablespoon of germinated wheat grains, 1 cup of skimmed milk, 90 g of tofu with calcium sulfate, 1 glass of blueberry in the blender( if using frozen berries, do not thaw them to make the cocktail thick) and 1/2 teaspoon of vanillaor almond extract.
Dinner: chicken with sesame seeds.
Energy value: 1451 kcal;proteins: 73 g( 20%);carbohydrates: 191 g( 52%);fats: 50 g( 31%), of which saturated: 6 g( 4%);cholesterol: 71 mg;fiber: 30 g;sodium: 521 mg;Calcium: 1197 mg.

Recipes
Peach casserole
Preparation time: 10 minutes. Quantity: 1 portion.
Mix 1 freshly sliced ​​fresh peach, 1/2 cup fried oatmeal with honey, 2 tablespoons of calcium-enriched orange juice and 1 teaspoon of grated orange peel in a microwave dish. Preheat the mixture in the oven at the maximum temperature for 3 minutes, let it cool for a minute, then put 1 tablespoon of skimmed sour cream on top and sprinkle 1 tablespoon of roasted almond chips.

Waldorf salad
Cooking time: 4 minutes. Quantity: 1 portion.
Mix in a medium-sized bowl 2 cups of salad greens with 1 small sliced ​​apple, 2 chopped celery stalks, 1/2 cup grapes, a quarter of a 180-gram cup of skim lemon yogurt and 10 halves of a walnut. Separately lay the remaining yogurt and serve to a salad.

Chicken with sesame
Cooking time: 45 minutes. Quantity: 1 portion.
Heat the oven to 200 ° C.Sprinkle a small baking dish with a conventional cooking spray and add 2 tablespoons of olive oil. Mix 1 tablespoon of sesame seeds, 1 tablespoon whole wheat flour and 1/8 teaspoon black pepper in a sealed pouch. Put in a seasoning a piece of chicken fillet weighing 120 g and shake well, so that the meat is completely covered with
marinade. Put chicken in the mold and bake for 35 minutes. Serve with 1/2 cup of boiled brown rice mixed with 1 teaspoon of olive oil, 1 diced tomato, 2 teaspoons balsamic vinegar and a pinch of black pepper.

DAY 25
Tip of the day: yogurt is not only rich in calcium, useful for slimness of the stomach, but also contains live and active bacteria that regulate digestion( and this prevents bloating).However, in most varieties of yogurt is added a large amount of sugar. Most yogurts with "fruit" fillers contain a very small amount - or do not contain at all - real fruits. To reduce the amount of sugar consumed( and the calorie content of food), it is necessary to buy yogurt without filler and mix it with your favorite berries or fruits.
Training: complex for abdominal muscles plus 25 minutes of any cardio exercises.
Menu
Breakfast: fruit and nuts roll. To prepare this dish, place on a 20-centimeter whole-grain tortilla one peeled banana, sprinkle 1 tablespoon of peanuts and wrap it with a roll. Dinner: Caesar salad with salmon.
Snack: 1 sweet bar of oatmeal with bran, 3/4 cup of grapes, 180 g of low fat yogurt without filler.
Dinner: pasta with goat cheese.
Energy value: 1513 kcal;proteins: 72 g( 19%);carbohydrates: 181 g( 48%);fats: 55 g( 33%), of which saturated: 15 g( 9%);cholesterol: 97 mg;fiber: 43 g;sodium: 1324 mg;calcium: 994 mg.

Recipes
Caesar salad with salmon
In the restaurant offering home cooking, order a salad "Caesar" with salmon and ask separately to serve an easy refueling and Parmesan. Taking a little salad on the fork, dipped it in the dressing - this will limit the amount of food eaten by two tablespoons. Sprinkle a salad with a handful of parmesan the size of a ping-pong ball. Served with whole grain bun.

Pasta with goat cheese
Cooking time: 16 minutes. Quantity: 1 portion.
Sprinkle the pan with a culinary spray based on olive oil, add 1 tablespoon of olive oil and warm it over a moderate heat. Put 1 cup of broccoli and 2 cup of sliced ​​yellow sweet pepper into the pan and fry for 4 minutes, stirring constantly. Reduce the heat, add 1 cup of any boiled macaroni from wholemeal, 1/2 teaspoon of mustard, 1 tablespoon of lemon juice, 1 teaspoon of Parmesan and 30 g of soft goat cheese( crushed into small pieces).Hold on the fire for another minute, stirring constantly, and serve warm.

DAY 26
Tip of the day: regularly replenish the stock of frozen fruits and vegetables in the refrigerator. Frozen in fresh form, they allow you to quickly prepare a tasty and healthy dish. For example, put frozen vegetables in soup or stew, warm up and serve them as a side dish, defrost and serve with light salad dressing as a snack. Frozen berries and fruits are ideal for making cocktails and desserts, for adding to yogurts and cereals.
Training: cardio program.
Menu
Breakfast: almond toast with apple. Fry in a toaster a slice of rye bread, spread 1 tablespoon of almond paste. Apple cut slices and also spread them with almond paste.
Lunch: 1 serving of vegetables in Indian vegetable sauce( or any other frozen ready-made dish containing no more than 300 kcal and less than 5 g saturated fat per serving), 1/2 cup grapes, 1 mozzarella wedge of low fat or slightly suluguni.
Snack: mix 180 g low fat yogurt with a taste of mocha with 1/2 cup raspberries, 1/2 cup strawberries and 20 coffee beans in chocolate glaze, 1 cup skim milk.
Dinner: pizza with spinach and feta cheese( or brynza).
Energy value: 1446 kcal;proteins: 61 g( 18%);carbohydrates: 204 g( 55%);fats: 49 g( 29%), of which saturated: 10 g( 6%);cholesterol: 48 mg;cellulose: 23 g;sodium: 2313 mg;Calcium: 1281 mg.

Recipes
Pizza with spinach and feta cheese
Cooking time: 18 minutes. Amount: 4 servings.
Heat the oven to 200 ° C.Take a ready-made pizza base from wholemeal, grease it with 1 tablespoon of olive oil and lay on it 2 cups of fresh spinach( tear the leaves into small pieces) and 90 grams of crumbled feta cheese( or brynza).Bake for 12 minutes. Eat a quarter of the pizza right away, and divide the remainder between the rest of the family or put it in the refrigerator( for a maximum of 3 days) or in the freezer( maximum for a month).Serve with 1 chopped orange slices.

DAY 27
Tip of the day: regularly go at a fast pace on your business. Instead of going to the dry cleaning, then to the bank, to the post office, to the pharmacy by car, find the area of ​​the city where all these services are located close to each other, and walk them on foot, from time to time returning to the car to put things.
Training: Rest today from formal training, but think of some exciting active activity, for example, arrange a family walk on bicycles or on foot.
Menu
Breakfast: 1 quick cupcake, 180 g fat-free yogurt with fruit filling mixed with one sliced ​​pear
Lunch: chef's salad.
Snack: vegetables with cheese sauce. Mix 1 cup of one-percent or low-fat cottage cheese, 1/4 cup salsa and 2 tablespoons parmesan in a blender. Serve 10 small carrots and 1 small sliced ​​zucchini.
Dinner: fish with apricots and sweet French fries.
Energy value: 1556 kcal;proteins: 103 g( 26%);carbohydrates: 187 g( 48%);fats: 49 g( 28%), of which saturated: 14 g( 8%);cholesterol: 148 mg;cellulose: 27 g;sodium: 3387 mg;Calcium: 1306 mg.

Recipes
Cheese salad
Preparation time: 10 minutes. Quantity: 1 portion.
Mix 1 cup of young spinach leaves and 1 glass of cabbage salad, sprinkle 1/3 cup of grated mozzarella( or suluguni) cheese of reduced fat and 60 grams of ham cut into ham, fill with 2 tablespoons of light Ranch sauce( or any other containingmore than 80 kcal per serving) and homemade croutons. For their preparation, grease a slice of bread from wholemeal rye flour with light margarine, fry it, sprinkle 1/4 teaspoon dried basil and cut into cubes.

Fish with apricots and sweet french fries
Cooking time: 30 minutes. Quantity: 1 portion.
Heat the oven to 180 ° C.Sprinkle the baking dish with a culinary spray based on olive oil. Mix 1 teaspoon of olive oil, 2 tablespoons of apricot jam, 1 tablespoon of lemon juice and 1/2 teaspoon of culinary sherry in a sealed package. Put in the marinade 120 g fillets of white fish such as lofolatilus or lucian and refrigerate for 10 minutes. In the meantime, slice 120 grams of sweet potatoes into a baking dish, sprinkle 2 teaspoons of olive oil and sprinkle 1/2 teaspoons of black pepper and the same amount of paprika. Bake for 15 minutes, then add the fish and put in the oven for another 15 minutes.

DAY 28
Tip of the day: if for you the only way to know the contents of a book is to wear headphones and go for a walk, then you will walk much more and more often. Today, books in audio format can be downloaded from the Internet, taken on a cassette or a disk in a library or bought in a bookstore. Consider this a charge not only for the body, but for the mind.
Evaluate your results: measure your parameters with centimeter tape or stand on the scale. Take a picture of yourself. How much have you become lighter? How many centimeters did your waistline decrease?
We hope you managed and feel much better, full of energy and see the result. The key to harmony and good health is the right way of life.
Training: today you deserved a day off. Do some stretching exercises to relax and gain strength for the coming week.
Menu
Breakfast: 3/4 cup muesli with 1/2 cup diced pineapple and 1/2 cup skim milk
Lunch: tuna with spinach and Parmesan cheese.
Snack: 1 apple, sliced, spread 1 tablespoon peanut butter, 180 g low-fat yogurt with fruit filling.
Dinner: grilled chicken with arugula and corn in maple syrup( or honey).
Energy value: 1499 kcal;proteins: 99 g( 26%);carbohydrates: 195 g( 52%);fats: 42 g( 25%), of which saturated: 8 g( 5%);Cholesterol: 126 mg;cellulose: 39 g;sodium: 1903 mg;Calcium: 1161 mg.

Recipes
Tuna with spinach and Parmesan
Preparation time: 10 minutes. Quantity: 1 portion.
Put a 250-gram package of fresh young spinach leaves in a microwave oven for 2 minutes at maximum temperature. Gently remove the hot spinach from the bag and transfer it with a fork into the microwave oven. Add a piece of oil-free tuna without lean 120 g and 2 tablespoons of olive oil and stir a little. Sprinkle 2 tablespoons of Parmesan cheese. Put in the microwave for 30 - 45 seconds, so that the parmesan begins to melt. Serve with 180 g of low-fat vanilla yogurt.

Grilled chicken with arugula and corn in maple syrup
Cooking time: 33 minutes. Quantity: 1 portion.
Preheat the grill for 10 minutes. Mix 1 teaspoon of olive oil, 1 tablespoon of lemon juice and a pinch of black pepper in a sealed package and marinate a piece of chicken fillet weighing 90 g in this mixture. In the meantime, separate the leaves from the top of the corn cobs, remove the silk fibers and return the leaves to the place. Hold the cobs together with the leaves in water for 15 minutes. Separate the leaves, grease each ear with 2 tablespoons of maple syrup, 2 teaspoons of butter and again cover with leaves. Fry the cobs on the grill for 4 minutes on each side. Then put the corn on the top grill, close and leave to cook for another 15 minutes. Grill chicken on the grill( 8 - 10 minutes).Before serving, peel the corn from the leaves. Serve with 2 glasses of rukkola leaves, dressed with balsamic vinegar.

Below are the recipes that you can choose for lunch or breakfast, at your discretion, but be sure to count the calories.


Frittata with smoked salmon and leek
Cooking time: 15 minutes. For 6 servings of
Ingredients: 2 tsp.filtered extra-class olive oil;6 feathers of leeks( white parts and 5 cm green), coarsely chopped;6 egg whites;4 eggs;1 1/2 tsp.chopped fresh tarragon or 1/2 tsp.dried;60 ml of cold water;1/2 tsp.salts;fresh ground black pepper;60 g of smoked salmon, cut into thin slices 1 cm wide.
1. Heat the oven to 180 ° C.Warm a heavy heat-resistant frying pan with a diameter of 20 cm on medium heat for 1 minute. Add olive oil and spring onion, fry, stirring, until soft.
2. In the middle dish, mix egg whites, eggs, tarragon, water and salt. Season with pepper. Pour the mixture into a frying pan and put the pieces of salmon on top. Fry, stirring occasionally, for about 2 minutes or until half cooked.
3. Place in the oven and bake for about 6 to 8 minutes or until it is thick, golden and lush. Remove from the oven. Using a spatula, remove the frittata from the pan. Carefully transfer to a large warm dish. Put on 2 tbsp.l. Tapenades on each plate, and on top - a piece of fritata.
In one serving: 190 kcal, 10 g protein, 2 g carbohydrates, 15 g fat, 2.5 g saturated fat, 143 mg cholesterol, 537 mg sodium, 0 g fiber.

Apple fritters
Cooking time: 20 minutes. For 12 servings.
Ingredients: 200 g of wholemeal flour;200 g of unbleached flour;100 g of corn flour;1 tbsp.l.baking powder;1 tsp.shredded ginger;1/2 tsp.baking soda;500 ml low-fat yogurt without additives;225 g of low-fat egg replacer;2 tbsp.l.canola oil;1 apple, peeled, without a core and coarsely chopped.
1. In a large bowl, combine all kinds of flour, baking powder, ginger, baking soda, yogurt, egg replacer and butter.
2. Mix the apple into the dough.
3. Sprinkle on a large pan with a non-stick coating with a cooking spray and heat over medium heat.
4. For each pancake, put two spoonfuls of dough into the pan. Cook for 2 minutes or until bubbles appear on the surface. Turn over.
5. Fry until golden brown for about 2 minutes. Repeat with the remaining test.
6. Sprinkle each serving 2 tbsp.l.pecans.
In one serving: 209 kcal, 6 g of protein, 19 g of carbohydrates, 13.5 g of fat, 1 g of saturated fat, 1 mg of cholesterol, 208 g of sodium, 3 g of fibers.

Fruit-nut muffins
Preparation time: 30 minutes. For 12 servings.
Ingredients: 525 g of wholemeal flour for baking;1 1/2 tsp.baking powder;1 1/2 tsp.ground cinnamon;1/2 tsp.baking soda;1/4 tsp.salts;250 ml low-fat vanilla yogurt;150 g of brown sugar;1 egg;2 tbsp.l.rapeseed oil;1 tsp.vanilla extract;150 g of crushed pineapple, preserved in its own juice;100 g of currant or raisins;75 grams of grated carrots.
1. Heat the oven to 200 ° C.
2. In a large bowl, combine the first 5 ingredients. In a medium bowl, combine yogurt, brown sugar, egg, butter and vanilla extract. Stir the yoghurt mixture into the floury.(You can leave the lumps.) Mix nuts, pineapples, currants or raisins and carrots.
3. Pour the dough into 12 molds covered with cooking spray.
4. Bake for 20 minutes or until, when stuck in the middle of the toothpick, it will not come out clean.
5. Cool on a baking sheet on the trellised base for 5 minutes. Remove from the pan and completely cool on a trellised base.
In one serving: 242 kcal, 6 g of protein, 29 g of carbohydrates, 12.5 g of fat, 1 g of saturated fat, 18 mg of cholesterol, 177 mg of sodium, 3 g of fiber.

Oatmeal with pumpkin and spices
Cooking time: 2 minutes. For 1 serving.
Ingredients: 250 ml of water;a pinch of salt;100 grams of instant porridge;75 g of pumpkin;75 grams of ground cinnamon;2 tsp.brown sugar;a pinch of freshly ground nutmeg;pinch of ground cloves.
1. Boil the water in a saucepan over a high heat. Add salt and oatmeal. Cook, stirring, 90 seconds.
2. Connect the remaining ingredients in a small bowl. Reduce the heat to a minimum and stir the pumpkin mixture.
In one serving: 272 kcal, 6 g of protein, 36 g of carbohydrates, 13 g of fat, 1 g of saturated fat, 0 mg of cholesterol, 305 mg of sodium, 7 g of fiber.

Corncakes with pecans nuts
Cooking time: 18 minutes. For 12 servings.
Ingredients: 300 g of corn flour;300 g of wholemeal flour for baking;75 g of soy flour;2 tsp.baking powder;1/4 tsp.ground cinnamon;1/8 tsp.salts;1 egg;1 egg white;200 ml of milk;60 ml of rapeseed oil;450 g of frozen corn;150 g raisins.
1. Heat the oven to 200 ° C.
2. In a large saucepan, combine the corn flour, baking flour, soy flour, baking powder, cinnamon and salt.
3. In a small saucepan, combine the egg, egg white, milk, butter, corn, pecans and raisins. Add egg mixture to flour and mix.(You can leave the lumps.) Pour the dough into 12 cupcake molds covered with a cooking spray.
4. Bake for 18 minutes or until, when stuck into the middle of the toothpick, it will not come out clean. Cool on a baking sheet on the trellis stand for 5 minutes. Remove from the pan and completely cool on a trellised base.
In one serving: 273 kcal, 6 g of protein, 27 g of carbohydrates, 17.5 g of fat, 2 g of saturated fat, 19 mg of cholesterol, 113 mg of sodium, 4 g of fiber.

Cups with eggs
Preparation time: 15 minutes. Baking time: 20 minutes. Frying time: 2 minutes. For 12 servings.
Ingredients: 6 large slices of whole wheat bread;2 tbsp.l.olive oil;100 grams of sliced ​​leeks;1 tbsp.l.chopped fresh basil;1 tbsp.l.chopped fresh parsley;8 egg whites slightly whipped;50 g of finely chopped cheddar cheese;1 tbsp.l.grated Parmesan;1/2 tsp.paprika.
1. Heat the oven to 180 ° C.With a rolling pin, walk a bit on the bread slices. Using a mold with a diameter of 8 cm, cut 12 slices of bread.
2. Cover 12 mini-cupcake molds with a culinary spray. Put bread in each loaf. Bake for 15 to 20 minutes or until the edges become golden.
3. Heat the oil in a skillet with non-stick coating over medium heat. Add onions, basil and parsley;fry, stirring, for 1 - 2 minutes. Add the egg whites. Fry, stirring with a wooden spoon, for 1 - 2 minutes or until half cooked. Stir the cheddar and fry until done.
4. Heat the rasper. Put a tablespoon of egg mixture in each bread bowl, sprinkle with parmesan and paprika. Fry 10 cm from the heat source for 1 to 2 minutes or until they become hot and slightly golden. Serve each cup with 2 tbsp.l.tapenades.
In one serving: 172 kcal, 6 g of protein, 6 g of carbohydrates, 13 g of fat, 2 g of saturated fat, 3 mg of cholesterol, 324 mg of sodium, 1 g of fibers.

Corn pudding "Fiesta"
Cooking time: 20 minutes. Baking time: 30 minutes. For 6 servings.
Ingredients: 550 ml of water;1/2 tsp.salt 230 g of cornmeal;1 tbsp.l.filtered extra-class olive oil;1 large sweet pepper, peeled from seeds and diced;4 feathers of leeks, chopped;2 large cloves of garlic, ground;300 g of frozen spinach, thawed and wrung out;1 protein of the large egg;1/4 tsp.sauce with red pepper 60 g finely chopped cheddar cheese.
1. Heat the oven to 180 ° C.
2. Cover with culinary spray a baking mold with a diameter of 20 cm.
3. In a large saucepan, boil water over a large fire. Add the salt. Reduce the heat to a minimum. Gradually mix the corn flour. Close the lid and cook, stirring occasionally, for 10 minutes or until the mixture is well thickened.
4. At this time, heat oil in a non-stick frying pan over medium heat. Add the sweet pepper, fry, stirring, for 4 minutes. Add leeks and garlic, fry, stirring, for 2 minutes or until the vegetables soften. Add in the corn flour pepper mixture, 300 g pecan nuts, spinach, egg white and sauce with hot pepper. Stir. Pour into the cooked baking dish. Sprinkle with cheddar.
5. Bake for 30 minutes or until the pudding becomes dense, lush and golden. Sprinkle with pecans.
In one serving: 344 kcal, 9 g of protein, 21 g of carbohydrates, 26 g of fat, 3.5 g of saturated fat, 7 mg of cholesterol, 372 mg of sodium, 4 g of fiber.


Grilled champignons and fried hamburgers with pepper
Cooking time: 6 minutes. For 2 servings.
Ingredients: 4 small hats of champignons( total 230 g);4 tsp.balsamic vinegar;2 halves of sweet pepper, without a core, toasted;2 whole wheat cereals;4 leaves of lettuce.
1. Heat the grill grate over medium heat.
2. Cook the mushrooms on the grill for 8 minutes, periodically turning and sprinkling with vinegar. Preheat halves of pepper and grilled buns.
3. Smear every bun 1 st.l.pesto, put 2 mushrooms, 1 pepper half and 2 leaves of lettuce. Sprinkle the remaining vinegar, if you want, and cover the second half of the bun.
In one serving: 270 kcal, 10 g of protein, 37 g of carbohydrates, 9.5 g of fat, 2.5 g of saturated fat, 5 mg of cholesterol, 614 mg of sodium, 5 g of fiber.

Sandwiches with salmon and wasabi
Cooking time: 8 minutes. For 4 servings.
Ingredients: 60 ml low-fat mayonnaise;1/4 - 1/2 tsp.paste wasabi;250 g of canned salmon;8 thin pieces of toasted whole wheat bread;4 thin rings of red onions;4 thin rings of sweet pepper;75 grams of sliced ​​marinated ginger;300 g of arugula.
1. In a small bowl, combine mayonnaise and wasabi paste. Start with 1/4 tsp.paste and add more to taste. Gently tamper with the salmon.
2. Put 4 slices of bread on a flat surface and spread each mixture with salmon, top with 1 ring of onions, 1 ring of pepper, 75 g of avocado, 1 tbsp.l.ginger and 75 g of arugula. Cover with the remaining pieces of bread.
In one serving: 243 kcal, 12 g of protein, 26 g of carbohydrates, 10 g of fat, 1.5 g of saturated fat, 21 mg of cholesterol, 355 mg of sodium, 6 g of fiber.

Bruschetta with tuna
Preparation time: 5 minutes. For 2 servings.
Ingredients: 170 g of canned tuna with reduced sodium content, dried;300 g canned tomatoes without salt, sliced ​​and dried;30 grams of feta cheese with reduced fat, crushed;1 tbsp.l.lemon juice;4 slices of toasted whole wheat bread.
1. Mix in a bowl of tuna, tomatoes, feta and lemon juice.
2. Spread tapenade on 2 toasts and put a mixture of tuna on top. Cover with two remaining toasts.
In one portion: 391 kcal, 35 g protein, 30 g carbohydrates, 14.5 g fat, 2.5 g saturated fat, 43 mg cholesterol, 717 mg sodium, 6 g fiber.

Soups( italics)
Pea soup with mint
Cooking time: 15 minutes. Cooling time: 1 hour. For 4 servings.
Ingredients: 1 tbsp.l.olive oil;2 feathers of leeks, only green parts cut into pieces of 10 cm;1 stalk of celery, cut into pieces of 5 cm;1/2 onion, finely chopped;600 ml of broth with reduced sodium, chicken or vegetable;800 g of peas, fresh or thawed, 1/4 tsp.salts;70 g fresh mint leaves;125 ml low-fat yogurt without additives.
1. Heat the oil in a large saucepan over medium or high heat. Add the leeks, celery and onions. Cook, stirring, for 5 minutes or until the vegetables soften.
2. Add broth and bring to a boil. Add the peas and salt. Cook for 10 minutes.
3. Carefully pour the mixture into a bowl of a food processor or blender( can be in parts).Add the mint. Chop the mashed potatoes. Cover and cool for at least an hour.
4. Pour the soup into 4 plates. Add 2 tbsp.l.yogurt in the center of each plate and pour out 2 tbsp.l.pumpkin seeds.
In one serving: 337 kcal, 23 g of protein, 29 g of carbohydrates, 16.5 g of fat, 3 g of saturated fat, 4 mg of cholesterol, 439 mg of sodium, 8 g of fiber.

Asian soup with shrimp dumplings
Cooking time: 30 minutes. For 4 servings.
Ingredients: 4 cloves garlic, crushed;0.5-cm piece of fresh ginger, peeled and crushed;230 g of medium shrimp, peeled;100 g fresh cilantro;2 tsp.cornstarch;2 tbsp.l.water;1 tbsp.l.soy sauce with a low sodium content;1/2 tsp.sesame oil;1500 ml chicken broth with reduced sodium content;1 stalk of lemon sorghum, cut in half;1/2 tsp.sweet pepper;200 g of boiled cabbage.
1. In a food processor, chop 2 garlic cloves and half ginger. Add the prawns and cilantro;mix it. In a small bowl, mix the cornstarch and water until the starch dissolves. Pour into the combine with soy sauce and butter. Mix it.
2. In a large saucepan over a large fire bring to a boil a broth with lemon sorghum, sweet pepper and the remaining garlic and ginger. Reduce the heat to a minimum and leave to cook.
3. At this time, moisten clean hands and roll 12 balls out of the shrimp mixture. One by one throw the dumplings into the boiling soup. Cook for 6 minutes. Remove and discard lemon sorghum. Lay 4 cabbage leaves on each plate and pour soup with 3 dumplings into each. Sprinkle 2 tbsp.l.peanuts.
In one serving: 252 kcal, 24 g of protein, 13 g of carbohydrates, 13 g of fat, 2 g of saturated fat, 86 mg of cholesterol, 335 mg of sodium, 2 g of fiber.

Rich vegetable soup in the countryside
Cooking time: 2 hours 15 minutes. For 8 servings.
Ingredients: 1/2 large onion, sliced;3 stalks of celery, sliced;1 small head of cabbage, sliced;2 carrots, sliced;2 cloves garlic, finely chopped;100 g of white beans;1200 ml of vegetable broth with reduced sodium content;1 1/2 tsp.crushed fresh thyme or 1/2 tsp.dried;1 1/2 tsp.chopped fresh sage or 1/2 tsp.dried;230 g of green beans, cut into pieces of 2.5 cm;1 zucchini, sliced.
1. In a saucepan, heat 60 ml of oil over medium or low heat. Add onions, celery, cabbage, carrots and garlic. Cover with a lid and simmer for 12 to 15 minutes, stirring occasionally. Add the beans and 1250 ml of broth. Bring the mixture to a boil. Add thyme and savory. Cover and cook for 1 - 1 1/2 hours or until the beans soften slightly, adding the remaining broth if the soup becomes too thick.
2. Add the green beans and zucchini. Partially cover with a lid and cook for another 20 - 30 minutes or until the green beans soften. Pour over 8 plates. Scrub every 1/2 st.l.remaining oil.
Servings: 235 kcal, 6 g of protein, 23 g of carbohydrates, 14 g of fat, 2 g of saturated fat, 0 mg of cholesterol, 353 mg of sodium, 7 g of fibers.

Soup with turnips, carrots and parmesan
Cooking time: 25 minutes. For 8 servings.
Ingredients: 500 g of turnips, cut into large pieces;4 large carrots, sliced;2 large young potatoes, red or white, cut into 4 parts;1 large onion, sliced;5 cloves of garlic, crushed;400 ml chicken broth with reduced sodium content;400 ml of water;1 1/2 tsp.chopped fresh thyme or 1/2 tsp.dried;1 1/2 tsp.chopped fresh sage or 1/2 tsp.dried;1/4 tsp.salts;1/4 tsp.freshly ground black pepper;250 ml of 1% milk;60 grams of grated parmesan.
1. In a large saucepan or clay pot, combine turnips, carrots, potatoes, onions, garlic, broth, water, thyme, sage, salt and pepper. Bring to a boil over high heat. Reduce the heat to medium, cover and cook for 20 minutes or until the vegetables soften.
2. In portions, transfer the finished vegetables to a bowl of a food processor with a metal blade or into a blender, mix in a puree. Pour it back into the pan. Add the milk. Heat on low heat, slightly not bringing to a boil. Remove from heat and add parmesan. Pour over plates and sprinkle each serving 2 tbsp.l.pine nuts.
In one portion: 261 kcal, 9 g of protein, 28 g of carbohydrates, 13.5 g of fat, 2 g of saturated fat, 7 mg of cholesterol, 263 mg of sodium, 5 g of fibers.

Cold strawberry soup
Preparation time: 10 minutes. Cooling time: 5 minutes. For 4 servings.
Ingredients: 400 g of fresh strawberries, peeled;200 ml of juice of green grapes;60 ml of orange juice;1/4 tsp.lemon extract;1/8 tsp.freshly ground nutmeg;250 ml of low-fat vanilla yogurt.
1. In a 2-liter saucepan, combine the strawberries, grape juice, orange juice, lemon extract and nutmeg, bring to a boil over medium heat, stirring occasionally. Reduce the heat and simmer for 1 minute. Remove from heat and allow to cool for 5 minutes.
2. Pour the soup into a blender and mix in puree. Pour into a large saucepan. Refrigerate for 30 minutes. Stir yogurt and refrigerate for another 30 minutes before serving. Pour over 4 plates, each sprinkle 2 tbsp.l.almonds.
In one serving: 195 kcal, 7 g of protein, 28 g of carbohydrates, 7 g of fat, 0.5 g of saturated fat, 1 mg of cholesterol, 48 mg of sodium, 3 g of fibers.


Salad with cucumber, melon, water chair, herbs and feta cheese
Cooking time: 25 minutes.
Sauce
Ingredients: 2 tsp.filtered extra-class olive oil;2 tbsp.l.freshly squeezed lemon juice;2 tbsp.l.vinegar from white wine;1 tbsp.l.chopped leeks;1 tsp. Sahara;1/2 tsp.salts;1/2 tsp.freshly ground black pepper.
Salad
Ingredients: 3 cucumbers, peeled and sliced ​​(approximately 800 g);1 kg of melon, sliced;1 bundle of watercress without thick stems;60 g fresh mint leaves;60 grams of sliced ​​feta cheese;1 tbsp.l.chopped olives.
1. For sauce: in a small bowl, combine the butter, lemon juice, vinegar, leeks, sugar, salt and pepper.
2. For salad: in a large bowl, combine cucumbers, slices of melon, watercress, mint, feta, pine nuts and olives. Pour the salad dressing and gently mix.
In one serving: 354 kcal, 9 g of protein, 43 g of carbohydrates, 19 g of fat, 4 g of saturated fat, 17 mg of cholesterol, 548 mg of sodium, 5 g of fiber.

Carrot and hazel salad
Cooking time: 20 minutes. For 4 servings.
Ingredients: 70 g raisins;2 tbsp.l.rice vinegar;1 tbsp.l.canola oil;2 tsp.freshly squeezed lemon juice;1 tsp.honey;1/8 tsp.salts;4 large grated carrots;50 grams of chopped fresh parsley.
1. Soak the raisins in hot water for 20 minutes. Debate.
2. In a small bowl, mix the vinegar, oil, lemon juice, honey and salt.
3. Combine carrots, walnuts, parsley, raisins and sauce in a medium-sized bowl and mix. Lay out on 4 plates.
In one portion: 199kcal, 3g of proteins, 20g of carbohydrates, 13.5g of fat, 1.5g of saturated fat, 0mg of cholesterol, 127mg of sodium, 4g of fiber.

Salad with peas, fennel and apple cider vinegar
Cooking time: 15 minutes. For 6 servings.
Ingredients: 2 tbsp.l.apple cider vinegar;2 tsp.honey;1 1/2 tsp.filtered extra-class olive oil;3/4 tsp. Dijon mustard;1/4 tsp.salt, 800 g of peas;1 small fennel bulb, peeled and finely chopped;50 g of grated sweet onion;1 tbsp.l.chopped fresh tarragon;2 tsp.finely chopped leek;Freshly ground black pepper.
1. Mix the vinegar, honey, butter, mustard and salt in a large bowl. Add peas, fennel, onion, tarragon and leek. Stir and pepper. Spread on 6 plates and sprinkle with sunflower seeds.
In one serving: 189 kcal, 8 g of protein, 19 g of carbohydrates, 10.5 g of fat, 1 g of saturated fat, 0 mg of cholesterol, 141 mg of sodium, 6 g of fiber.

Crab salad with avocado and pomelo
Cooking time: 22 minutes. For 4 servings.
Sauce
Ingredients: 2 tbsp.l.orange juice;2 tsp.filtered extra-class olive oil;2 tbsp.l.vinegar from white wine;2 tsp.finely chopped fresh tarragon or chervil;1/2 tsp.freshly grated orange peel;1/2 tsp.salts;1/4 tsp.dry mustard;1/4 tsp.freshly ground black pepper.
Salad
Ingredients: 2 heads of lettuce, the leaves are separated( about 1 kg);2 medium sweet onions, sliced ​​(about 250 g);2 pomelo, peeled and divided into segments( about 500 g)( you can replace pomelo with grapefruit);120 g of crab meat;1 tbsp.l.chopped blanched roasted hazelnuts.
1. For sauce: in a medium-sized bowl, mix orange juice, oil, vinegar, tarragon or chervil, orange peel, salt, mustard and pepper.
2. For salad: in a large bowl, mix lettuce, onion and pomelo. Add the sauce and mix. Lay out on 4 plates. Top with pieces of avocado, 50 g of crabmeat and hazelnuts.
In one serving: 237 kcal, 11 g of protein, 31 g of carbohydrates, 10 g of fat, 1.5 g of saturated fat, 30 mg of cholesterol, 335 mg of sodium, 7 g of fiber.

Salad with barley and shrimp
Cooking time: 45 minutes. For 6 servings.
Ingredients: 750 ml of water;1 tsp.curry powder;1/2 tsp.turmeric;200 g of barley;60 ml plus 1 tsp.freshly squeezed lime juice;1 tbsp.l.vegetable oil;2 tsp.finely chopped jalapenos, peeled from seeds;1 clove of garlic, finely chopped;1/4 tsp.salt 500 g small boiled shrimp, peeled 300 g of seeds and sliced ​​tomatoes;100 g of sliced ​​green sweet pepper;100 g of the cleared cut cucumber;1.5 kg of young greens;50 grams of sliced ​​fresh basil.
1. In a large saucepan over a large fire, bring the water with curry and turmeric to a boil. Add the barley. Cover and reduce the heat to a minimum. Cook for about 45 minutes or until the water is absorbed and the barley becomes soft. Remove from heat. At this time, in a large bowl, mix lime juice, butter, jalapeño, garlic and salt. Add the prawns, tomatoes, sweet peppers, cucumber and barley. Stir.
2. For each plate, put 250 grams of young greens, on top of the salad. Sprinkle basil and pumpkin seeds.
In one serving: 338 kcal, 24 g protein, 35 g carbohydrates, 12.5 g fat, 2.5 g saturated fat, 115 mg cholesterol, 273 mg sodium, 7 g fiber.

Salad with beets and goat cheese
Cooking time: 25 minutes. For 6 servings.
Salad
Ingredients: 750 g of young greens;8 medium beets( about 250 g), chopped.
Sauce
Ingredients: 2 tsp.olive oil;3 tbsp.l.vinegar from white wine;1/4 tsp.salts;Freshly ground black pepper;60 g of soft goat cheese, sliced.
1. For salad: mix the greens, beets and walnuts in a large bowl.
2. For the sauce: pour the olive oil into a small bowl and gradually add the vinegar and salt. Pepper to taste. Pour into the salad and gently mix. Spread on 6 plates and sprinkle with cheese.
In one serving: 147 kcal, 5 g protein, 6 g carbohydrates, 12.5 g fat, 3 g saturated fat, 7 mg cholesterol, 227 mg sodium,
2 g fiber.

Warm salad from the movie
Cooking time: 18 minutes. For 4 servings.
Ingredients: 500 ml of water;150 g of film washed and dried;150 grams of sliced ​​radicchio( about 1/2 head) plus leaves for decoration;60 grams of chopped fresh cilantro;60 g raisins;120 ml of fat-free honey mustard;1/2 tsp.salts;freshly ground black pepper
1. In a medium-sized saucepan, bring the water and the film to a boil over high heat. Reduce the heat so that the water continues to boil, cover and cook for about 5 minutes or until the liquid is absorbed.
2. Move the movie into a medium-sized bowl. Add chopped radicchio, cilantro, raisins, mustard and salt. Stir. Pepper. Put the leaves of radicchio on 4 plates, on top of the salad and sprinkle 2 tbsp.l.cashew.
In one serving: 363 kcal, 9 g of protein, 60 g of carbohydrates, 10.5 g of fat, 2 g of saturated fat, 0 mg of cholesterol, 435 mg of sodium, 4 g of fiber.

Salad with dog noodles and peas.
Cooking time: 15 minutes. For 6 servings.
Ingredients: 250 grams of dry canine noodles or whole-grain spaghetti;2 tbsp.l.honey;2 tbsp.l.freshly squeezed lime juice;2 tbsp.l.rice vinegar;2 tbsp.l.soy sauce with a low sodium content;1 tbsp.l.grated fresh ginger;1/4 tsp.flakes of red pepper;2 tbsp.l.peanut butter;250 g of boiled chicken, sliced;250 g of fresh peas;2 red sweet peppers, peeled from seeds and thinly sliced ​​in length;150 g grated carrots;30 grams of fresh coriander, large-sliced.
1. Cook the noodles according to the instructions on the package. Discard and rinse with cold water. Leave it.
2. In a large bowl, combine the honey, lime juice, vinegar, soy sauce, ginger and pepper flakes. Gradually, apply oil.
3. Interfere chicken, peas, sweet pepper, carrots, avocado, cilantro and noodles.
In one serving: 352 kcal, 20 g of protein, 48 g of carbohydrates, 11 g of fat, 26 mg of cholesterol, 392 mg of sodium, 6 g of fiber.

Salad with spinach
Cooking time: 8 minutes. For 1 serving.
Ingredients: 2 tbsp.l.balsamic vinegar;1/8 tsp.freshly ground black pepper;400 g fresh young spinach leaves;30 grams of chopped mushrooms;30 g of small-fruited yellow tomatoes, cut in half;1 small red sweet pepper, peeled from seeds and cut into strips.
1. In a bowl, mix the vinegar, oil and black pepper. Add the spinach and mix. Top with mushrooms, tomatoes and sweet peppers.
In one serving: 209 kcal, 4 g of protein, 20 g of carbohydrates, 14 g of fat, 2 g of saturated fat, 0 mg of cholesterol, 353 mg of sodium, 6 g of fiber.

Grilled salad with grilled shrimps
Pickling time: 20 minutes. Cooking time: 4 minutes. For 4 servings.
Ingredients: 70 ml fresh lime juice;1/2 tsp.ground cumin;1/4 tsp.salts;1/4 tsp.flakes of red pepper;500 g of large shrimps, peeled;800 g of a mixture of young greens;120 g fresh mint;120 g fresh cilantro;120 g fresh parsley leaves;1 small red onion, thinly sliced;2 tbsp.l.vegetable oil.
1. In a medium-sized bowl, mix 2 tbsp.l.lime juice, 1/4 tsp.cumin, 1/8 tsp.salt and a pinch of pepper flakes. Add prawns and refrigerate for 20 minutes.
2. At this time in a bowl, combine the young greens, mint, coriander, parsley and onions. Refrigerate.
3. In a small bowl, mix the oil, 1/4 tsp.cumin, 1/8 tsp.salt, remaining pepper flakes and 2 tbsp.l.lime juice.
4. Cook the prawns in a pan or grill for 2 minutes on each side or until they are almost fried. Add the shrimp and the sauce to the greens. Stir gently. Divide into 4 plates and sprinkle with almonds.
Servings: 280 kcal, 25 g of protein, 11 g of carbohydrates, 16 g of fat, 1.5 g of saturated fat, 151 mg of cholesterol, 327 mg of sodium, 5 g of fiber.

Potato salad with curry
Preparation time: 10 minutes. For 4 servings.
Ingredients: 500 g potatoes, cooked and cut into cubes;2 feathers of leeks, sliced;30 g raisins;60 g fat-free yogurt without additives;2 tbsp.l.chutney from mango;2 tsp.curry powder.
1. Put the potatoes in a large bowl in the add leeks, almonds and raisins.
2. In a small bowl, mix the yogurt, chutney and curry powder. Pour into the potatoes and mix well. Divide into 4 plates and serve on the table.
In one serving: 226 kcal, 6 g of protein, 39 g of carbohydrates, 6.5 g of fat, 0.5 g of saturated fat, 1 mg of cholesterol, 26 mg of sodium, 4 g of dietary fiber.

Greens with spicy sauce
Cooking time: 7 minutes. For 4 servings.
Ingredients: 130 ml of balsamic vinegar;2 tsp.honey;1 tsp. Dijon mustard;2 cloves garlic, crushed;1 1/2 tsp.chopped fresh tarragon or 1/2 tsp.dried;1/8 tsp.freshly ground black pepper;480 g of bitter greens, for example, dandelion, torn by hand;2 pieces of turkey, toasted and sliced.
1. Arrange the greens on plates.
2. In a liter saucepan mix the vinegar, honey, mustard, garlic, tarragon and pepper. Warm on medium heat for 1 to 2 minutes or until brought to a boil.
3. Pour the greens and mix well. Sprinkle with turkey and pine nuts.
In one serving: 198 kcal, 5 g of protein, 18 g of carbohydrates, 13 g of fat, 2 g of saturated fat, 8 mg of cholesterol, 141 mg of sodium, 2 g of fiber.

Moroccan salad with carrots and fried cumin
Cooking time: 10 minutes. For 4 servings.
Ingredients: 3/4 tsp. Ground cumin 1/4 tsp.ground coriander;150 ml low-fat sour cream;1 tbsp.l.plus 1 tsp.lemon juice
1 1/2 tsp.filtered extra-class olive oil;1/4 tsp.freshly grated orange peel;1/4 tsp.salts;7 medium carrots, peeled and grated;60 g of currant;2 tbsp.l.finely chopped red onions.
1. In a small saucepan over medium heat, grind cumin and coriander, stirring frequently, for 2 minutes or until the seasonings give a smell and slightly turn dark. Transfer to a medium-sized bowl and allow to cool. Mix with sour cream, linseed oil, lemon juice, olive oil, orange peel and salt.
2. Add carrots, currants and onions and mix. Lay out on plates.
In one serving: 276 kcal, 3 g of protein, 26 g of carbohydrates, 19.5 g of fat, 4 g of saturated fat, 12 mg of cholesterol, 234 mg of sodium, 4 g of fiber.

Salad with spinach, radish and walnuts
Cooking time: 10 minutes. For 4 servings.
Ingredients: 1 tbsp.l.freshly squeezed lemon juice;2 tsp.vinegar from white wine;salt;freshly ground black pepper;70 ml of extra-class filtered extra virgin olive oil;150 g of young spinach leaves;4 medium radish, thinly sliced.
1. In a large bowl, mix lemon juice and vinegar. Salt and pepper. Slowly pour in the olive oil.
2. Mix before spinning with spinach and radish. Spread on plates and sprinkle every 2 tbsp.l.walnuts.
In one serving: 224 kcal, 3 g of protein, 6 g of carbohydrates, 22 g of fat, 2.5 g of saturated fat, 0 mg of cholesterol, 204 mg of sodium, 3 g of fibers.

Salad with strawberries and red onions
Preparation time: 10 minutes. Standby time: 15 minutes. For 4 servings.
Ingredients: 3 tbsp.l.strawberry jam;2 tsp.balsamic vinegar;1 tsp.olive oil;1 tsp.organic cold pressed linseed oil;1/8 tsp.salts;1/8 tsp.flakes of red pepper;500 g fresh strawberries, peeled and cut in half;1/4 cantaloupe melon, diced;1/2 small red sweet pepper, peeled from seeds and sliced;1/2 small red onion, thinly sliced;100 grams of lettuce chicory, torn by hand;Freshly ground black pepper.
1. In a medium-sized bowl, combine jam, vinegar, olive oil, linseed oil, salt and red pepper flakes and mix well. Gently add strawberries, cantaloupe, sweet peppers and onions. Cover and let it brew for 15 minutes to let the salad soak.
2. Put the chicory in a bowl. Add the avocado and the strawberry mixture and mix. Pepper and place on 4 plates.
In one serving: 186 kcal, 4 g of protein, 28 g of carbohydrates, 8.5 g of fat, 1 g of saturated fat, 0 mg of cholesterol, 111 mg of sodium, 9 g of fibers.

Crispy romaine salad with chicken and mango
Cooking time: 15 minutes. For 4 servings.
Ingredients: 2 tbsp.l.olive oil;3 chicken breasts without bones and skin, finely chopped( 170 g each);1/2 tsp.salts;1/4 tsp. Freshly ground black pepper;2 feathers of leeks, finely chopped;2 tbsp.l.balsamic vinegar;500 g finely chopped romaine salad;1 small bundle of watercress without thick stems;60 g finely chopped red cabbage;1 solid, ripe mango without seeds, peeled and cut into pieces in 1 cm.
1. Heat 1 tbsp.l. Oil in a large skillet with non-stick coating on medium heat. Sprinkle both sides of chicken breasts
1/4 tsp.salt and 1/8 tsp.pepper. Fry for 6 minutes on each side or until the thermometer stuck into the thickest part will show 70 ° C.Transfer to a plate, cover and cool completely.
2. Add leeks and 1 tbsp.l.vinegar in a frying pan and fry, stirring, for 3 minutes or until the liquid almost evaporates. Move to a small saucepan. Add the remaining 1 tbsp.l.oil, 1 tbsp.l.vinegar, 1/4 tsp.salt and 1/8 tsp.pepper.
3. In a bowl, mix romaine salad, watercress, cabbage and mango. Cut the chicken diagonally with long thin strips. Add the mixture of romaine salad and mix with sauce and pumpkin seeds.
In one serving: 301 kcal, 33 g of protein, 19 g of carbohydrates, 10.5 g of fat, 2 g of saturated fat, 74 mg of cholesterol, 384 mg of sodium, 3 g of fibers.


Chicken with lemon in Greek
Cooking time: 45 minutes. For 4 servings.
Ingredients: 4 chicken breasts without skin, sliced ​​(approximately 700 g);1 medium red sweet pepper, peeled from seeds and cut into 8 pieces;1 medium orange sweet pepper, peeled from seeds and cut into 8 pieces;1 medium potato, cut into 8 pieces;1 medium red onion, peeled and cut into 8 parts;1 tbsp.l.filtered extra-class olive oil;grated zest and juice of 1 lemon;1 tbsp.l.finely chopped garlic;1 tbsp.l.chopped fresh oregano or 1 tsp.dried;3/4 tsp.freshly ground black pepper;3/4 tsp.paprika.
1. Heat the oven to 200 ° C.Tear off 2 sheets of aluminum foil 60 cm long each. Fold the matte sides to each other and bend twice on one side to make a seam. Open and cover the baking tray with a size of 43 by 30 cm( matte side up).
2. Put chicken on one side of the baking tray, on the other side - red peppers, potatoes, onions and olives. In a bowl, combine the butter, lemon zest and juice, garlic, oregano, salt, black pepper and paprika. Sprinkle the mixture with chicken and vegetables.
3. Cook for 40-45 minutes, once turning the chicken and vegetables to the other side, or until the thermometer stuck in the thickest part of the chicken will show 75 ° C.Place the breasts and vegetables on 4 plates.
In one portion: 401 kcal, 39 g of protein, 19 g of carbohydrates, 18 g of fat, 2.5 g of saturated fat, 115 mg of cholesterol, 742 mg of sodium, 3 g of fibers.

Chicken rolls with spinach
Cooking time: 25 minutes. For 4 servings.
Ingredients: 30 g finely chopped onions;1 clove of garlic, finely chopped;1/4 tsp.flakes of red pepper( or to taste);2 tsp.olive oil;1 tbsp.l.water;30 g of grated Parmesan cheese;300 grams of chopped spinach, thawed and wrung out;4 chops cutlets from chicken breasts( approximately 500 g);2 tbsp.l.crushed dried tomatoes;130 ml chicken broth with reduced sodium content.
1. In medium sized skillet with non-stick coating on medium heat, grill onion, garlic and pepper flakes in 1 tsp.oil for 30 seconds. Reduce the heat to a minimum, cover and fry for 3 minutes or until the spices soften. In a small bowl, combine onions, parmesan and spinach.
2. Place the chicken on the table, with the soft side facing down. Sprinkle with the tomatoes. Spread the spinach mixture on top. Twist the chops and fasten with wooden toothpicks.
3. Put the frying pan on medium heat, pour the remaining oil there. Put chicken and fry for about 10 minutes. Add the broth. Cover and simmer over a low heat for about 7 minutes. Transfer the rolls to a dish. Cover to keep them hot. Cook the sauce in the pan for about 5 minutes. Cut the rolls into pieces diagonally. Pour over gravy and sprinkle with nuts.
In one serving: 322 kcal, 33 g of protein, 8 g of carbohydrates, 17 g of fat, 2.5 g of saturated fat, 70 mg of cholesterol, 302 mg of sodium, 2 g of fiber.

Chicken with salsa of citrus and avocado
Cooking time: 30 minutes. For 4 servings.
Ingredients: 4 chicken breasts without bones and skin( approximately 700 g);1 liter of water;1/2 tsp.plus 1/8 tsp.salts;1 red grapefruit;4 radishes, thinly sliced;30 grams of sliced ​​basil leaves.
1. In a large saucepan, combine chicken, water and 1/2 tsp.salt. Cover and bring to a boil over high heat. Turn off the heat and leave for 15 minutes or until the thermometer stuck into the thickest part of the chicken will show 75 ° C.
2. At this time, remove the crust from the grapefruit with a knife. Working on a bowl to collect the juice, release each slab from the membrane and cut into pieces, throw into a bowl. Add avocado, radish, basil and the remaining 1/8 tsp.salt. Stir gently.
3. Dry the chicken breasts. Cut across into strips 1 cm thick. Place the grapefruit mixture on 4 plates, add the chicken and pour juice from the mixture.
In one portion: 269 kcal, 41 g of protein, 9 g of carbohydrates, 7.5 g of fat, 1.5 g of saturated fat, 99 mg of cholesterol, 188 mg of sodium, 3 g of fibers.

Grilled chicken with ginger and soybean
Picking time: 2 hours. Cooking time: 20 minutes. For 8 servings.
Ingredients: 70 ml soy sauce with reduced sodium content;2 tbsp.l.finely chopped fresh ginger;2 tbsp.l.honey;2 tbsp.l.miso;1 tbsp.l.finely chopped garlic;2 tsp.sesame oil;1/4 tsp.flakes of red pepper;8 chicken breasts without bones and skin( total approximately 1400-1900 g);1/2 tsp.kosher salt.
1. In a large package, mix the first 7 ingredients. Add chicken and shake. Tie and cool for at least 2 hours.
2. Lightly drizzle the grill grate with a spray of vegetable oil. Heat the grill to medium temperature.(If you use coal, place it on one side of the grate.) If the gas - heat one side more.)
3. Take the chicken out of the marinade. Wipe it. Salt the chicken.
4. Place chicken on the hottest part of the grill. Roast for 10 minutes, turning once. Move to the coldest part of the grill and cook for 10 minutes or until the thermometer stuck into the thickest part of the chicken will show 74 ° C.Sprinkle with nuts.
In one serving: 317 kcal, 44 g of protein, 8 g of carbohydrates, 12 g of fat, 2 g of saturated fat, 99 mg of cholesterol, 424 mg of sodium, 2 g of fiber.

Grilled chicken with oregano
Picking time: 2 hours. Cooking time: 17 minutes. For 6 servings.
Ingredients: 6 small chicken breasts without bones and skin( about 1100 g);120 grams of freshly cut fresh oregano leaves;4 feathers of leeks, finely chopped;70 ml of balsamic vinegar;2 tsp.freshly ground black pepper;3/4 tsp.salt.
1. Put chicken breasts between 2 sheets of polyethylene. Using a wooden mallet or a heavy frying pan, beat the breasts until they are 2 cm thick.
2. In a plastic bag, combine oregano, onion, vinegar, oil, pepper and salt. Add chicken, knot and chill for 2 hours.
3. Spray a little on the grid grill culinary spray. Heat the grill to medium temperature.(If you use coal, place it on one side of the grate.) If the gas - heat one side more.)
4. Remove the chicken from the marinade, but do not pour it out. Put the chicken on the hottest side of the grill. Fry for 10 minutes, turning once. Move the chicken to the coldest part of the grill and cook for another 6 minutes, once turning over until the thermometer stuck into the thickest part of the chicken will show 75 ° C.Bring the remaining marinade to a boil, boil for 5 minutes and pour on the chicken.
One serving 317 kcal, 40 g of protein, 5 g of carbohydrates, 15 g of fat, 2 g of saturated fat, 99 mg of cholesterol, 410 mg of sodium, 0 g of fibers.

Chicken marinated in lime with salsa
Picking time: 1 hour. Cooking time: 15 minutes. For 4 servings.
Ingredients: 4 chicken breasts without bones and skin( approximately 600 g);3 tbsp.l.lime juice;2 tbsp.l.olive oil;1 1/4 tsp.ground cumin;1/4 tsp.kosher salt;3 medium tomatoes, chopped;60 g of sliced ​​sweet onion;60 grams of chopped cilantro;1 small jalapeño, peeled from seeds and finely chopped. Note: Wear polyethylene gloves and do not touch the eyes when cleaning jalapenos.
1. Put the chicken in a plastic bag.
2. In a small bowl, combine lime juice, butter, cumin and salt. Place 2 tbsp.l.marinade in a glass bowl of medium size and cover with a film. Pour the remaining marinade into a bag of chicken. Tie and shake. Cool for at least an hour.
3. At this time, add the tomatoes, avocado, onion, chopped coriander and jalapeno in a bowl with lime marinade. Stir gently. Cover the salsa with a lid and cool.
4. Cover the grill or griddle with a culinary spray. Heat the grill on a medium-height fire or griddle to 240 ° C.Cook the chicken for 6 minutes on each side or until the thermometer stuck into the thickest part of the chicken will show 75 ° C.
In one serving, 307 kcal, 35 grams of protein, 10 grams of carbohydrates, 14.5 g of fat, 2 g of saturated fat, 82 mg of cholesterol, 249 mg of sodium, 4 g of fiber.

Chicken breast in almond crust
Preparation time: 10 minutes. For 1 serving.
Ingredients: 150 g of chicken breast without bones and skin;1 tbsp.l.cornstarch;70 g of fat-free substitute for eggs.
1. Sprinkle each side of the breast with starch. Roll in an egg substitute, sprinkle with almonds.
2. Cover a small skillet with non-stick coating with a cooking spray and heat over medium heat. Fry on each side until a thermometer stuck into the thickest part of the chicken will show 75 ° C.
In one serving: 310 kcal, 43 g of protein, 10 g of carbohydrates, 9.8 g of fat, 1.5 g of saturated fat, 83 mg of cholesterol, 204 mg of sodium, 1 g of fibers.

Chicken with tangerine and almonds
Preparation time: 10 minutes. For 2 servings.
Ingredients: 200 g of boiled chicken breast without bones and skin;100 g of mandarin;2 tbsp.l.tangerine jam;1 tbsp.l.low-fat vinegar from red wine;a pinch of ground allspice pepper;1 tbsp.l.finely chopped leeks.
1. Cut the breasts in strips diagonally. Spread on 2 plates.
2. In a small bowl, combine the mandarin slices, jam, vinegar and pepper. Pour over the chicken. Sprinkle with almonds and onions.
In one serving: 342 kcal, 34 g of protein, 27 g of carbohydrates, 11.5 g of fat, 1.5 g of saturated fat, 84 mg of cholesterol, 169 mg of sodium, 2 g of fiber.

Chicken with banana chutney
Preparation time: 10 minutes. For 2 servings.
Ingredients: 200 g of boiled chicken breast without bones and skin;1/2 of a medium banana, finely chopped;2 tbsp.l.chutney from mango;1/2 tsp.freshly squeezed lemon juice( about 1/2 lemon).
1. Cut chicken breast in thin strips diagonally. Spread on 2 plates.
2. In a small bowl, combine the banana, chutney and juice. Pour the mixture into the chicken.
In one serving: 337 kcal, 34 g of protein, 24 g of carbohydrates, 11.5 g of fat, 2.5 g of saturated fat, 84 mg of cholesterol, 406 mg of sodium, 1 g of fibers.

Chicken with raspberries
Preparation time: 10 minutes. For 2 servings.
Ingredients: 200 g of boiled chicken breast without bones and skin;200 g fresh raspberries;2 tbsp.l.vinaigrette refueling;1/2 tsp.freshly squeezed lemon juice( about 1 / g of lemon).
1. Cut chicken strips diagonally. Spread on 2 plates.
2. In a small bowl, combine raspberries, dressing and lemon juice. Pour the mixture into the chicken. Sprinkle with nuts.
In one serving: 305 kcal, 34 g of protein, 13 g of carbohydrates, 14.5 g of fat, 2 g of saturated fat, 84 mg of cholesterol, 154 mg of sodium, 5 g of fiber.

Chicken with honey mustard and pecan nuts
Preparation time: 10 minutes. For 2 servings.
Ingredients: 200 g of boiled breast without bones and skin;2 tbsp.l.low-fat sour cream;4 tsp.honey mustard.
1. Cut the chicken into thin strips diagonally. Spread on 2 plates.
2. In a small bowl, combine sour cream and mustard. Put on top of the chicken. Sprinkle with nuts.
In one serving: 307 kcal, 33 g of protein, 5 g of carbohydrates, 16 g of fat, 3 g of saturated fat, 90 mg of cholesterol, 120 mg of sodium, 1 g of fibers.

Chicken with beans in Tuscany
Preparation time: 5 minutes. For 2 servings.
Ingredients: 170 grams of boiled chicken breast, chopped;170 grams of tomatoes, cut into 120 g of canned beans without salt, washed and dried 2 teaspoons.balsamic vinegar 170 g of green
1. In a bowl, mix chicken, tomatoes, beans and vinegar.
1. Spread the greens on 2 plates and put the chicken mixture on top. Garnish with greenery. Sprinkle with almonds.
In one serving: 294 kcal, 29 g of protein, 25 g of carbohydrates, 9.5 g of fat, 1 g of saturated fat, 54 mg of cholesterol, 112 mg of sodium, 9 g of fiber.


Salmon with peas per pair
Cooking time: 20 minutes. For 4 servings.
Ingredients: 4 salmon fillets without skin, approx. 4 cm thick( 450-680 g);1 tsp.grated fresh ginger;1 clove of garlic, crushed;1 tbsp.l.freshly squeezed lime juice( about 2 limes);2 tsp.soy sauce with a low sodium content;1 tsp.sesame oil;2 feathers of leeks, thinly sliced;450 g of sweet peas.
1. Grate the fillets with ginger and garlic. Sprinkle on the steamer basket with a culinary spray and put the fillet there.
2. In a saucepan bring to a boil 40 ml of water. Put the steamer basket in there and cover it with a lid. Cook for 8 minutes.
3. At this time, in a small bowl, mix lime juice, soy sauce, butter and onions. Leave it.
4. After the salmon is cooked for 8 minutes, pour peas on top and cover. Cook for 4 minutes until the peas become tender and crunchy.
5. Lay peas on 4 plates, put salmon on top, sprinkle avocado and pour sauce.
In one serving: 330 kcal, 27 g of protein, 13 g of carbohydrates, 19 g of fat, 3.5 g of saturated fat, 67 mg of cholesterol, 176 mg of sodium, 6 g of fiber.

Fish with pumpkin
Cooking time: 40 minutes. For 4 servings.
Ingredients: 1 large red onion, sliced ​​and divided into rings;1 strip of lemon peel, thinly sliced;250 g of zucchini, cut into pieces of 1.5 cm;250 g pumpkin, cut into pieces of 1.5 cm
Ingredients: 1 clove of garlic, crushed;4 fillets of sea bass, about 2.5 cm thick( 500-700 g);1 tbsp.l.vinegar of red wine;1 tbsp.l.water;2 tbsp.l.finely chopped fresh mint.
1. Heat the oven to 200 ° C.Put in a small bowl 2 tbsp.l. Luke. The remaining onions are placed in a roasting dish measuring 30 by 20 cm. Add 2 tbsp.l.oil and zest. Stir and distribute evenly over the entire surface. Bake, stirring, for 15 minutes or until the onion is tender. Remove the mold from the oven. Put the zucchini, pumpkin and garlic. Bake for 10 minutes. Remove from the oven.
2. Increase oven temperature to 230 ° C.Move the vegetables to one side of the mold and put the fish. Cover with vegetables. Bake until the fish can easily be separated by a fork( 8 - 10 minutes for thin fillets, 12 - 15 minutes for thicker).
3. At this time, add to the vine vinegar, water, mint and 2 tbsp.l.oil. Serve with fish.
In one serving: 272 kcal, 22 g of protein, 8 g of carbohydrates, 17 g of fat, 2.5 g of saturated fat, 91 mg of cholesterol, 125 mg of sodium, 2 g of fiber.

Fish baked with artichokes
Cooking time 20 - 30 minutes. For 4 servings.
Ingredients: 2 large red onions, cut into 0.5 cm slices;300 g of frozen artichokes;200 g of cherry tomatoes;2 tbsp.l.chopped parsley;1 tsp.freshly grated orange peel;1 clove of garlic, crushed;4 fillets of flatfish without skin( total 500 - 700 g).
1. Heat the oven to 200 ° C.
2. In a baking dish measuring 30 by 20 cm, mix onion and butter. Spread evenly over the entire surface.
3. Bake for 15 minutes or until the onion is tender. Take out of the oven and interpose artichokes and tomatoes.
4. In a small bowl, mix the parsley, zest and garlic. Leave it.
5. Increase the oven temperature to 230 ° C.Move the vegetables to one side of the mold and put the flounder. Top with vegetables and sprinkle with a mixture of parsley.
6. Put into the oven and bake until the fish can easily be separated by a fork( about 5 minutes for thin fillets, 10 - 12 minutes for thicker).Spread on 4 plates.
In one serving: 302 kcal, 24 g of protein, 15 g of carbohydrates, 16.5 g of fat, 2.5 g of saturated fat, 54 mg of cholesterol, 181 mg of sodium, 6 g of fiber.

Grilled salmon
Pickling time: 30 minutes. Cooking time: 8 minutes. For 1 serving.
Ingredients: 1 tbsp.l.freshly squeezed lemon juice( about 1/2 lemon);a pinch of ground red pepper;1/2 tsp.chopped fresh dill;150 g of salmon.
1. In a plastic bag, mix the oil, juice, pepper and dill. Put salmon in there and shake. Tie and cool for 30 minutes.
2. Preheat the grill to medium temperature. Take the salmon out of the marinade. Pour the marinade into a bowl that can be placed in a microwave. Grill the salmon for 4 minutes on each side or until cooked. Preheat the marinade in a microwave at high power for about 1 minute or until it boils. Pour in the salmon.
In one portion: 335 kcal, 23 g of protein, 1 g of carbohydrates, 26.5 g of fat, 2.5 g of saturated fat, 67 mg of cholesterol, 67 mg of sodium, 0 g of fibers.

Sea tongue with lemon
Cooking time: 20 minutes. For 4 servings.
Ingredients: 500 g fillet of sea tongue;1/4 tsp.salts;1/8 tsp.freshly ground black pepper;170 g of pumpkin honeycomb;1 tsp.filtered extra-class olive oil;70 ml of dry white wine or 2 tbsp.l.freshly squeezed lemon juice mixed with 2 tbsp.l.vegetable broth;1 tbsp.l.butter;2 tsp.freshly squeezed lemon juice( about 1 lemon);1/2 tsp.freshly grated lemon zest;1 tsp.finely chopped fresh parsley.
1. Rub both sides of fish with salt and pepper. Put 1 fillet on a flat surface and spread evenly 2 tbsp.l.saute, retreating from the edge by 1 cm. Fold the fillets into a cylinder and secure with a wooden toothpick. Repeat with the remaining fish.
2. Heat the oil in a skillet with a non-stick coating 30 cm in diameter over medium heat and add the fish rolls with the seam up. Cook for 2 minutes. Add wine or lemon-broth mixture. Reduce the heat to a minimum, cover and grill for another 5 minutes or until the fish can easily be separated with a fork.
3. Transfer the fish to a plate and cover with foil. Add butter, lemon juice and zest into a frying pan. Remove from heat, stir until the butter melts, and pour fish. Remove the toothpicks from the fish and place each roll on a plate. Sprinkle with parsley and pumpkin seeds.
In one serving: 219 kcal, 24 g of protein, 8 g of carbohydrates, 9 g of fat, 3 g of saturated fat, 62 mg of cholesterol, 334 mg of sodium, 1 g of fibers.

Seviche with scallops
Cooking time: 1 hour. For 4 servings.
Ingredients: 250 g scallops;3 tbsp.l.finely chopped red onion;1 medium jalapeño, seed-peeled and finely chopped;juice of 4 limes;100 g of freshly chopped fresh coriander;1 small mango without seeds, peeled and sliced.
1. In a medium-sized glass bowl, combine scallops, onions, peppers and lime juice. Cover and cool for at least an hour. Scallops are edible not only in the "cooked" form. Be careful with any fish for ceviche.
2. Remove the mixture of scallops from the refrigerator. Pour out the juice. Stir in cilantro and mango. Lay out on 4 plates. Side put the avocado.
Note: Wear polyethylene gloves and do not touch the eyes when cleaning jalapenos.
In one serving: 158 kcal, 11 g of protein, 18 g of carbohydrates, 6 g of fat, 1 g of saturated fat, 19 mg of cholesterol, 121 mg of sodium, 4 g of fiber.

Shrimps in sweet and sour sauce
Preparation time: 6 minutes. For 2 servings.
Ingredients: 1/2 tsp.olive oil;250 g of frozen sweet pepper, cut into strips;60 g apricot jam;2 teaspoons of red wine vinegar;170 grams of boiled peeled shrimp.
1. Heat the oil in a skillet with non-stick coating over medium heat. Add pepper and fry, stirring, for about 3 minutes or until it becomes hot. Add jam and vinegar. Cook for 1 minute or until bubbles appear. Add the shrimp and fry for 2 minutes or until the bubbles appear. Spread on 2 plates and sprinkle with peanuts.
In one serving: 357 kcal, 23 g of protein, 44 g of carbohydrates, 11 g of fat, 1.5 g of saturated fat, 166 mg of cholesterol, 223 mg of sodium, 3 g of fibers.

Shrimps with tomatoes
Preparation time: 20 minutes. For 4 servings.
Ingredients: 2 tsp.olive oil;500 g of large shrimps, peeled;2 tbsp.l.dried tomatoes, canned in oil, finely chopped;1 medium red onion, sliced;170 g of fresh corn;500 grams of tomatoes, chopped;4 cloves garlic, crushed;1/2 tsp.salts;1/4 tsp.freshly ground black pepper;100 g fresh basil leaves, torn by hand;100 g of chives, chopped.
1. Heat 1 tsp. Oil in a large skillet with non-stick coating on medium heat. When the frying pan is hot, add shrimp and fry for 1 minute or until half cooked. Transfer to a small bowl.
2. Add 1 tsp.oils, dried tomatoes, onions and corn in a frying pan. Cook for 6 minutes or until the onion and corn are brown. Add the tomatoes and garlic. Cook for 3 minutes. Add the prawns and fry over a small fire for 1 to 2 minutes or until the shrimp are ready.
3. Salt and pepper. Add the basil and chive onion. Spread 4 bowls each. Garnish the avocado.
In one portion: 248 kcal, 22 g of protein, 21 g of carbohydrates, 10 g of fat, 1.5 g of saturated fat, 168 mg of cholesterol, 515 mg of sodium, and 6 g of fibers.

Fried scallops with sesame
Preparation time: 10 minutes. For 4 servings.
Ingredients: 16 sea scallops( about 500 g);1/4 tsp.kosher salt;2 tbsp.l.skim substitute for eggs;60 g of sesame seeds;1 tbsp.l.nut oil;750 g of young Chinese cabbage( 4 - 6 cabbage), divided into 4 parts in length.
1. Cut the scallops and sprinkle both sides with salt. Place the egg substitute in a small bowl. Put the sesame seeds on a small plate. Dip one side of each scallop in the egg replacer, and then into the sesame seeds. Set it aside.
2. Heat the oil in a large frying pan over medium heat. Spread the scallops sesame side down a short distance from each other. Cook for 3 to 4 minutes or until the seeds become golden. Turn the scallops. Cook for 6 minutes or until cooked.
3. At this time, put the Chinese cabbage in the steamer basket and place it over the container with boiling water. Cover and cook for 6 minutes or until it becomes soft. Spread out 4 plates, top with scallops. Sprinkle with seeds.
In one serving: 280 kcal, 20 g of protein, 11 g of carbohydrates, 19 g of fat, 2.5 g of saturated fat, 20 mg of cholesterol, 345 mg of sodium, 5 g of fibers. Sweet Thai shrimps
Pickling time: 30 minutes. Cooking time: 12 minutes. For 4 servings.
Ingredients: 3 cloves garlic, crushed;1 pepper serrano, peeled and chopped;1 1/2 tbsp.l.fish sauce with a low sodium content;1 1/2 tbsp.l. Sahara;1 tbsp.l.freshly squeezed orange juice;1 tbsp.l.rice vinegar;1/2 tsp.pasta from chile;750 grams of large shrimp, peeled and drained.
1. In a small saucepan, mix the first seven ingredients and bring to a boil over medium heat. Reduce heat to a minimum and cook for 3 minutes or until the mass slightly thickens. Remove from heat and allow to cool.
2. Put the shrimps in a large saucepan. Add 3 tbsp.l.chilled marinade and mix well. Cover and refrigerate for 30 minutes.
3. Heat the grill to medium temperature. Sprinkle on the grill with a culinary spray.
4. Plant shrimp on 6 metal skewers. Cook on the grill for 3 - 4 minutes, turning once, until cooked. Spread on 4 plates and sprinkle with peanuts.
Note: Wear polyethylene gloves and do not touch the eyes when cleaning the pepper.
In one portion: 230 kcal, 25 g protein, 9 g carbohydrates, 11 g fat, 1.5 g saturated fat, 151 mg cholesterol, 375 mg sodium, 2 g fiber.

Roasted salmon with mango salsa
Picking time: 1 hour. Preparation time 5 minutes. For 6 servings.
Salsa
Ingredients: 1 ripe mango, pitted, peeled and sliced ​​(approximately 250 g);100 grams of sliced ​​red sweet pepper, peeled from seeds;100 grams of chopped red onion;3 tbsp.l.freshly squeezed lime juice;2 tbsp.l.chopped fresh mint;1 tbsp.l.finely chopped jalapenos;1/4 tsp.salt.
Salmon
Ingredients: 70 ml freshly squeezed lemon juice( about 2 lemons);1/2 tsp.paprika;1/4 tsp.salts;2 salmon fillets( approximately 1 kg, 2.5 cm thickness);1 tbsp.l.olive oil.
1. For salsa: in a small bowl, mix mango, sweet pepper, onion, lime juice, mint, jalapeno and salt. Cover and refrigerate for at least 1 hour.
2. For salmon: in a shallow form for baking mix lemon juice, paprika and salt. Put the salmon in a shape and turn over to cover the dressing with both sides. Cover the form and put it on the refrigerator for 1 hour.
3. Remove the fillet from the marinade. Heat the oil in a large pan with a non-stick coating over medium heat. Fry the fillets for 15 minutes, once turning over, or until cooked. For each plate, put 1/3 fillets, top 100 g of salsa and 50 g of avocado.
Note: Wear polyethylene gloves and do not touch the eyes when cleaning the jalapenos.
In one serving: 364 kcal, 32 g of protein, 15 g of carbohydrates, 20.5 g of fat, 3 g of saturated fat, 83 mg of cholesterol, 267 mg of sodium, 5 g of fiber.


Fried broccoli and tofu with almonds
Cooking time: 40 minutes. For 4 servings.
Ingredients: 650 g of broccoli;500 g of tofu, chopped;3 tsp.sesame oil;8 feathers of leeks, finely chopped;3 cloves garlic, crushed;1 small jalapeno, peeled from seeds and finely chopped;3 1/2 tsp.soy sauce with a low sodium content;250 grams of boiled brown rice.
1. Boil broccoli for about 5 minutes or until it is soft but crispy. Set it aside.
2. Spread 2 tsp.oil in a frying pan wok or large pan with non-stick coating over a large fire. When it is hot, add tofu and fry, stirring constantly, for 5 minutes or until it turns brown. Move to a deep bowl.
3. Add 1 tsp.oil in a frying pan. Warm for 30 seconds. Add onions, garlic, jalapenos and broccoli. Fry over medium heat for 2 minutes. Carefully apply soy sauce, almonds and tofu. Spread 4 plates with rice.
Note: Wear polyethylene gloves and do not touch the eyes when cleaning jalapeno.
One serving: 360 kcal, 21 g protein, 33 g carbohydrate, 18 g fat, 2.5 g saturated fat, 0 mg cholesterol, 184 mg sodium, 7 g fiber.

Salad with chickpeas
Cooking time: 18 minutes. For 4 servings.
Ingredients: 1 tbsp.l.olive oil;1/2 medium onion, sliced;2 cloves garlic, crushed;1 tsp.curry powder;1/2 medium yellow sweet pepper, peeled from seeds and sliced;800 - 900 g of canned tomatoes without salt, chopped;500 g of canned chickpeas, washed and dried;100 g of fresh or canned pineapple, chopped;250 g finely chopped fresh spinach.
1. Spread the oil in a large frying pan with a non-stick coating or clay pot over medium heat. Add the onions, garlic and curry powder. Roast, stirring occasionally, for 3 minutes or until the onion starts to soften.
2. Add sweet peppers, tomatoes, chickpeas and pineapple. Reduce the heat to medium-small and simmer for 10 to 15 minutes or until the mixture warms up. Stir the spinach 5 minutes before the end of quenching. Spread on 4 plates, top with 50 g of avocado.
In one serving: 278 kcal, 7 g of protein, 35 g of carbohydrates, 13 g of fat, 2 g of saturated fat, 0 mg of cholesterol, 319 mg of sodium, 10 g of fiber.

Macaroni with zucchini
Preparation time: 10 minutes. For 2 servings.
Ingredients: 50 g whole grain spaghetti( rotini) or short macaroni of any other form;150 g of 1% cottage cheese;1 tbsp.l. Italian herbs without salt;100 g grated zucchini;200 g canned tomatoes without salt, sliced, dried;50 grams of grated low-fat mozzarella cheese.
1. Cook the pasta according to the instructions on the package. Drain the water.
2. In the microwave oven, mix the curds and Italian herbs. Stir the pasta and zucchini. Top with tomatoes and sprinkle with mozzarella. Put in the microwave for 3 minutes to allow the mixture to warm up. Spread two plates and sprinkle with olives.
In one serving: 223 kcal, 18 g of protein, 20 g of carbohydrates, 8 g of fat, 2.5 g of saturated fat, 12 mg of cholesterol, 864 mg of sodium, 4 g of fiber.

Stewed vegetables
Cooking time: 20 minutes. For 4 servings.
Ingredients: 1 large onion, sliced;3 cloves garlic, crushed;500 g of canned whole tomatoes;1/2 tsp.dried thyme;1/8 tsp.salts;500 g of green beans, cut into pods with a length of 5 cm;1 medium zucchini, cut in half and into small pieces;100 grams of sliced ​​fresh basil.
1. Spread the oil in a large pan with non-stick coating over medium heat. Add the onions and garlic and fry, stirring occasionally, for 4 minutes or until the onion is tender.
2. Add the tomatoes( with juice), thyme and salt, mix to grind the tomatoes. Bring to a boil over high heat. Add the beans. Reduce the heat to a minimum, cover and simmer, stirring, for 10 minutes or until the bean is soft.
3. Add the zucchini and cook, stirring, for 5 minutes or until the zucchini becomes soft. Remove from heat and stir basil.
In one serving: 194 kcal, 4 g protein, 18 g carbohydrate, 14 g fat, 2 g saturated fat, 0 mg cholesterol, 242 mg sodium,
7 g fiber.

Broccoli fried with mushrooms and tofu
Cooking time: 10 minutes. For 4 servings.
Ingredients: 100 ml of chicken or vegetable broth;1 tbsp.l.apricot jam;1 tbsp.l.soy sauce with a low sodium content;1 tbsp.l.dry sherry;2 tsp.cornstarch;1 tbsp.l.canola oil;1 large head of broccoli, cut into inflorescences;4 cloves garlic, crushed;1 tbsp.l.crushed fresh ginger;120 g fresh mushrooms, chopped;170 g of cherry or yellow small-fruited tomatoes;250 g of tofu, diced.
1. In a cup, mix the first five ingredients. Leave it.
2. Spread the oil in a large pan with non-stick coating over medium heat. Add the broccoli, garlic and ginger and fry for 1 minute. Add the mushrooms and fry, stirring occasionally, for 3 minutes or until the broccoli is softly crunching.
3. Add the tomatoes and tofu and fry, stirring occasionally for 2 minutes or until the tomatoes start to burst.
4. Add the mixture from the cup. Stir, stirring, for 2 minutes or until the mixture thickens. Spread 4 plates and sprinkle with cashew.
In one serving: 283 kcal, 16 g protein, 25 g carbohydrates, 16 g fat, 2.5 g saturated fat, 0 mg cholesterol, 246 mg sodium, 6 g dietary fiber.

Pumpkin casserole
Cooking time: 15 minutes. Baking time: 1 hour. For 6 servings.
Ingredients: 1 pumpkin, cut in half and peeled;1 tbsp.l.olive oil;1 small onion, sliced;2 garlic cloves, chopped;1 tbsp.l.chopped fresh basil or 1 tsp.dried;2 plum tomatoes, chopped;170 g of 1% cottage cheese;100 grams of grated low-fat mozzarella cheese;50 grams of chopped fresh parsley;1/4 tsp.salts;50 g of grated Parmesan;3 tbsp.l.dry whole-grain wheat bread crumbs.
1. Heat the oven to 200 ° C.Sprinkle with culinary spray on a baking dish measuring 20 by 30 cm and a pan. Pump the pumpkin down on the prepared baking sheet. Bake for 30 minutes or until it is soft. With a fork, scrape the pulp into a large bowl.
2. At this time, heat oil in a medium-sized frying pan over medium heat. Add onions, garlic and basil and fry for 4 minutes. Add the tomatoes and fry for 3 minutes.
3. Add cottage cheese, mozzarella, parsley, salt and tomato mixture to a bowl with pumpkin. Stir. Transfer to a cooked baking dish. Sprinkle evenly with parmesan and bread crumbs.
4. Bake for 30 minutes or until the mixture becomes hot and bubbles appear. Sprinkle with nuts.
In one serving: 254 kcal, 13 g of protein, 20 g of carbohydrates, 15 g of fat, 3 g of saturated fat, 8 mg of cholesterol, 494 mg of sodium, 4 g of fiber.


Carrots baked with balsamic vinegar
Preparation time: 25 minutes. For 2 servings.
Ingredients: 8 medium carrots, cut in length into 4 parts;1 tbsp.l.balsamic vinegar;1/2 tsp.salts;1/4 tsp.freshly ground black pepper.
1. Heat the oven to 230 ° C.
2. In the pan, mix the carrots, 2 tbsp.l.oils, vinegar, salt and pepper. Roast for 20 - 25 minutes, stirring occasionally until the carrot turns golden and soft, but still dense. Pour the remaining oil.
In one serving: 177 kcal, 1 g of protein, 12 g of carbohydrates, 14.5 g of fat, 2 g of saturated fat, 0 mg of cholesterol, 356 mg of sodium, 3 g of fiber.

Potatoes in pots
Preparation time: 20 minutes. Baking time: 10 - 12 minutes. For 6 servings.
Ingredients: 2 1/2 st.l.low-fat butter, melted;750 g of sweet potatoes, peeled and cut into cubes 1 cm;100 ml of orange juice;1 tbsp.l.skim milk;1 tbsp.l.skimmed cream;1/4 tsp.cinnamon;1/4 tsp.carnations;1/8 tsp.salts;1/8 tsp.freshly ground black pepper.
1. Heat the oven to 200 ° C.
2. Place 6 110-gram pots on a sturdy baking tray. Spray their inner surface with a culinary spray. In a small bowl, mix with a fork walnuts and 1 1/2 tbsp.l.oil. Distribute the mixture over the pots and lubricate the bottom of each of them.
3. Put the sweet potato in a medium-sized saucepan and fill it with cold water to cover it. Bring to a boil. Cover and cook for 10 minutes or until it becomes very soft. Mix the milk and cream in the cup. Drain the water from the pot and put the potatoes in a medium-sized bowl. Add the juice, milk mixture, cinnamon, cloves, salt, pepper and 1 tbsp.l.oil. Whip the mixture to homogeneity with an electric hand mixer. Carefully pour over the pots.
4. Bake for 10 to 12 minutes or until the surface turns brownish.
In one serving: 217 kcal, 4 g of protein, 24 g of carbohydrates, 12.5 g of fat, 3 g of saturated fat, 6 mg of cholesterol, 135 mg of sodium, 4 g of fiber.

Pumpkin sauce
Cooking time: 42 minutes. For 8 servings.
Ingredients: 2 tbsp.l.filtered extra-class olive oil;6 cloves garlic, chopped;1 tsp.flakes of red pepper;1.4 kg of pumpkin assorted( for example, zucchini and pumpkin), finely chopped 1/2 tsp.salt.
1. In a large pan with a non-stick coating set on medium heat, mix the butter, garlic and pepper flakes. Stir, stirring occasionally, for 2 - 3 minutes or until the garlic starts to gild. Add pumpkin and salt. Stir. Cover with a lid, reduce the heat to medium-medium and fry for 30 minutes, stirring occasionally until the pumpkin begins to fall apart.
2. Remove the cover and increase the fire to medium. Fry for another 10 to 12 minutes or until the liquid almost evaporates. Spread on 8 plates and sprinkle with seeds.
In one serving: 156 kcal, 5 g of protein, 10 g of carbohydrates, 12 g of fat, 1.4 g of saturated fat, 0 mg of cholesterol, 156 mg of sodium, 4 g of fiber.

Wild rice with almonds and cranberries
Cooking time: 1 hour 25 minutes. For 8 servings.
Ingredients: 170 g of wild rice;2 strips( 2 - 5 cm) of orange peel;1 bunch of celery, only the upper part is 8 cm long;2 tsp.salts;1.5 liters of water;2 pcs.carnations;1/2 of a small onion plus 350 g of chopped onion;1 tbsp.l.olive oil;2 cloves garlic, crushed;350 g of green grapes without pits;170 g not sweetened with dried cranberries;250 ml low-fat chicken broth with reduced sodium content;100 grams of chopped parsley.
1. In a deep, wide 5-liter saucepan over a large fire, bring to boiling water, rice, zest, celery and salt. Stick a carnation into a half of a bulb and throw into a saucepan. Cover and cook over medium-low heat for 35-45 minutes or until the rice is soft. Remove from heat and set aside the lid saucepan to the side for 10 minutes. Remove and discard the zest, onions with cloves and celery. Leave it.
2. Spread the oil in a large skillet over medium heat and add chopped onions. Reduce the heat to a minimum, cover and fry for 5 minutes. Increase the fire to medium. Open the lid and fry, stirring occasionally, for 10 minutes. Add the garlic and fry for 1 minute. Add onion mixture, grapes, cranberries, broth and parsley in rice and mix. Cover and simmer for 15 minutes. Sprinkle with almonds.
In one portion: 322 kcal, 9 g of protein, 56 g of carbohydrates, 8.5 g of fat, 1 g of saturated fat, 0 mg of cholesterol, 655 mg of sodium, 6 g of fibers.

Fried potatoes without remorse
Cooking time: 25 minutes. For 4 servings.
Ingredients: 1 large potato of sweet potato and 1 large potato usual( together 700 g), peeled and cut into thin strips;1/2 tsp.ground chilli pepper;1/2 tsp.ground garlic;1/2 tsp.ground cumin;1/2 tsp.sea ​​salt.
1. Heat the oven to 230 ° C.
1. In a bowl, mix the potatoes, butter, ground pepper, ground garlic and cumin. Place the potatoes in one layer on a baking sheet. Bake for 25 minutes. Turn the potatoes half a turn and continue baking.
3. Take the potatoes out of the oven and lay them on the folded in several layers of paper towels. Please salt.
In one serving: 243 kcal, 3 g of protein, 28 g of carbohydrates, 14 g of fat, 1 g of saturated fat, 0 mg of cholesterol, 338 mg of sodium, 3 g of fibers.

Fried asparagus with ginger, sesame and soy sauce
Preparation time: 12 minutes. For 4 servings.
Ingredients: 700 g of asparagus, peeled and cut into 5 cm pieces;1/2 large red sweet pepper, peeled from seeds and cut into strips;1 tbsp.l.chopped fresh ginger;1 tbsp.l.soy sauce with a low sodium content;1/8 tsp.flakes of red pepper;2 tsp.sesame oil;1 tsp.sesame seeds.
1. Boil the asparagus so that it gently crunches, pours into a colander and cool slightly under cold water. Cut the colander with a paper towel.
2. Spread rapeseed oil in a large frying pan over high heat. Add the sweet pepper and fry, stirring occasionally, for 3 minutes or until it softens. Add the asparagus, ginger, soy sauce and pepper flakes and fry for 2 minutes or until the mixture warms up. Remove from heat, add sesame oil and sesame seeds.
In one serving: 190 kcal, 4 g of protein, 9 g of carbohydrates, 17 g of fat, 1.5 g of saturated fat, 0 mg of cholesterol, 145 mg of sodium, 4 g of fiber.

Beans in Tuscany
Preparation time: 10 minutes. For 12 servings.
Ingredients: 500 g of canned beans, washed and dried;1 large clove of garlic;1 tbsp.l.freshly squeezed lemon juice( about 1 lemon);2 tsp.vinegar from white wine;2 sprigs of fresh parsley;2 sheets of basil;1 tsp. Dijon mustard;1/4 tsp.dried oregano;flakes of red pepper;salt;Freshly ground black pepper.
1. In a food processor with a metal blade or in a blender, mix the beans, garlic, lemon juice, vinegar, parsley, basil, mustard, oregano and flaky pepper to taste. Bring to the state of mashed potatoes.
2. While the combine or blender is working, slowly pour in the oil until it is absorbed. Salt and pepper to taste.
One serving: 140 kcal, 1 g protein, 4 g carbohydrates, 13.5 g fat, 2 g saturated fat, 0 mg cholesterol, 87 mg sodium, 1 g fiber.


Sponge cakes with plums and nectarines
Cooking time: 1 hour. Cooling time: 1 hour. For 6 servings.
Ingredients: 3 pitted plums, thinly sliced;2 nectarines without seeds, thinly sliced ​​70 ml of honey 1 tbsp.l.raspberry or balsamic vinegar 250 ml low-fat vanilla yogurt 170 g ricotta cheese 300 g fat-free angel cake cut into cakes 1 cm thick
1. In a medium-sized bowl, combine plums and nectarines with honey and vinegar. Allow to stand for 30 minutes at room temperature, stirring once or twice.
2. In a small bowl, mix the yogurt and ricotta.
3. Spread half the cake. Pour each liquid from the fruit mixture. Half the mixture is spread over the cakes. Sprinkle with half cooked almonds. Pour the yoghurt mixture to leave half. The remaining cakes cover the first half. Decorate with fruits. Pour the remaining yoghurt mixture. Decorate with almonds.
4. Cover each biscuit with a film and place in the refrigerator for 1 to 24 hours before serving.
In one portion: 371 kcal, 13 g of protein, 62 g of carbohydrates, 10 g of fat, 2.5 g of saturated fat, 15 mg of cholesterol, 289 mg of sodium, 4 g of fiber.

Strawberries in chocolate
Preparation time: 8 minutes. Cooling time: 30 minutes. For 4 servings.
Ingredients: 1 tbsp.l.skim milk;20 ripe strawberries of medium size.
1. Cover the baking tray with parchment paper.
2. Place the chocolate and milk in a small saucepan, located above the large one, in which water is boiling. Reduce the heat to medium and leave the chocolate to melt for 3 minutes. Stir until the mixture is liquid. Remove from heat.
3. Holding the stalk, lower each berry into the chocolate by three quarters. Place on the parchment 3 cm apart.
4. Place in the refrigerator for 30 minutes to allow the chocolate to freeze.
In one serving: 222 kcal, 2 g of protein, 31 g of carbohydrates, 13 g of fat, 7.5 g of saturated fat, 0 mg of cholesterol, 7 mg of sodium,
4 g of fibers.

Cheesecake with pumpkin
Cooking time: 1 hour 1 minute. Cooling time: 4 hours. For 12 servings.
Ingredients: 700 g low-fat cream cheese room temperature;60 g of brown sugar;3 large eggs;500 g of pumpkin;130 ml of vanilla yogurt;2 tbsp.l.flour;1 1/2 tsp.ground cinnamon;1 tsp.ground ginger;1 tsp.maple syrup or rum;1 tsp.vanilla extract.
1. Heat the oven to 180 ° C.With an electric mixer, whip the cream cheese and brown sugar. Stir in eggs, adding one at a time. Stir in pumpkin, yogurt, flour, cinnamon, ginger, maple syrup or rum and vanilla extract. Sprinkle with culinary spray a baking dish with removable sidewalls of 20 cm in diameter and pour the mixture into it.
2. Bake for 1 hour and 10 minutes. Take out of the oven and walk with a knife between the cheesecake and the form. Leave for 30 minutes at room temperature.
3. Place unopened in the refrigerator and cool completely. Then cover with foil and refrigerate for at least 4 hours( or for up to 3 days).
4. When the cheesecake is ready to serve, carefully remove the sidewall of the mold. Sprinkle each serving with pumpkin seeds.
In one serving: 299 kcal, 20 g of protein, 26 g of carbohydrates, 13.5 g of fat, 3 g of saturated fat, 64 mg of cholesterol, 315 mg of sodium, 2 g of fiber.

Oatmeal cookies with cranberries and chocolate
Cooking time: 10 minutes. Baking time: 10 minutes. For 24 cookies.
Ingredients: 250 g of oatmeal;100 g of wholemeal flour for baking;3/4 tsp.baking soda;1/2 liter.ground cinnamon;1/4 tsp.salts;100 g of brown sugar;90 ml of rapeseed oil;3 protein;2 tsp.vanilla extract;150 g of cranberry;100 g of semisweet chocolate, ground.
1. Heat the oven to 170 ° C.In a large bowl, combine the flakes, flour, soda, cinnamon and salt.
2. In a medium-sized bowl, combine brown sugar, oil, proteins and vanilla extract. Add cranberries, walnuts and chocolate. Gradually add to the flour mix and mix well.
3. Spoon the dough into 2 large baking trays coated with culinary spray. Bake for 10 minutes or until the cookies are golden.
4. Transfer the cookies to a grate and allow to cool completely.
In one serving( 1 cookie): 172 kcal, 4 g of protein, 15 g of carbohydrates, 11.8 g of fat, 1.5 g of saturated fat, 0 mg of cholesterol, 73 mg of sodium, 2 g of fiber.

Chocolate-banana pudding with crackers
Cooking time: 5 minutes. Cooling time: 2 hours. For 6 servings.
Ingredients: 3 whole grains of wholemeal crackers, broken;1 ripe banana, sliced;100 g of sugar;50 g of unsweetened cocoa powder;3 tbsp.l.cornstarch;salt;750 ml 2% milk;1/2 tsp.vanilla extract.
1. Distribute the crackers to 6 serving pots. Rinse to cover the bottom of the pots. Top with a piece of banana, leaving a few for decoration.
2. In a large saucepan, combine sugar, cocoa, starch and salt. Add the milk. Stir on medium heat for about 4 minutes or until the pudding boils and thickens.
3. Cook for another 1 minute. Remove from heat and stir in the vanilla extract. Pour into cooked pots. Cool for at least 2 hours or until they cool.
4. Decorate each pot with chocolate and bananas.
In one serving: 391 kcal, 7 g of protein, 65 g of carbohydrates, 15 g of fat, 8.5 g of saturated fat, 10 mg of cholesterol, 147 mg of sodium, 4 g of fiber.

Cannoli with ricotta
Cooking time: 15 minutes. For 12 servings.
Ingredients: 500 g low-fat ricotta cheese;60 g of powdered sugar;1 tbsp.l.freshly grated orange peel;2 tsp.freshly grated lemon zest;1 tsp.freshly grated lime peel;1/2 tsp.vanilla extract;12 large cannoli.
1. In a medium-sized bowl, mix ricotta, powder, zest and vanilla extract. With electric whisk, bring the mixture to a foamy state. Mix gently 430 g of chocolate.
2. Put the filling in the cannoli. Melt the remaining chocolate and pour it cannoli.
In one cannol: 250 kcal, 6 g of protein, 34 g of carbohydrates, 13 g of fat, 7.7 g of saturated fat, 6 mg of cholesterol, 42 mg of sodium, 3 g of fibers.

Oatmeal with double chocolate
Preparation time: 10 minutes. For 1 serving.
Ingredients: 100 g oat flakes;200 ml of water;1/4 tsp.vanilla extract;1/8 tsp.freshly ground black pepper;a pinch of salt;2 tbsp.l.grated bitter chocolate.
1. In a saucepan over a high heat, bring the water to a boil. Add the flakes, mix, cook, stirring occasionally, for 3-4 minutes or until the water is absorbed.
2. Remove the pan from the heat and add semisweet chocolate, vanilla extract, pepper and salt. Stir. Pour into a bowl. Sprinkle with bitter chocolate until the porridge has cooled.
In one serving: 365 kcal, 9 g of protein, 55 g of carbohydrates, 14 g of fat, 2 g of monounsaturated fats, 6.5 g of saturated fat, 0 mg of cholesterol, 159 mg of sodium, 6 g of fibers.


Pork chops with cabbage
Cooking time: 45 minutes. For 4 servings.
Ingredients: 4 pork chops without bones( approx. 500 g);4 tsp. Dijon mustard;1 tsp.plus 1 tbsp.l.rapeseed oil;1 tbsp.l.grated fresh ginger;1/2 tsp.ground cinnamon;1/4 tsp.ground cloves;1/2 head of red cabbage( about 500 g), sliced;2 apples Granny Smith, peeled and grinded;1 tbsp.l.maple syrup;1/4 tsp.salts;2 tsp.apple cider vinegar.
1. Rub both sides of mustard chops and set aside. In a large heavy skillet with a lid, heat 1 tsp.oil on medium heat. Add ginger, cinnamon and cloves. Stir, stirring, for 10 - 15 seconds. Add cabbage, apples, maple syrup and salt. Stir, reduce heat to a minimum, cover and fry for 30 minutes.
2. At this time, in a heavy frying pan, heat 1 tbsp.l.oil on medium heat. Put the chops in one layer. Fry, turning once, for about 9 minutes or until the thermometer stuck into the center of the chop will show 70 ° C.
3. Add the vinegar to the cabbage mixture. Cook for 5 minutes or until most of the liquid evaporates. Spread the chops and cabbage mixture over the plates. Sprinkle 2 tbsp.l.pumpkin seeds.
In one serving: 316 kcal, 28 g of protein, 25 g of carbohydrates, 12.5 g of fat, 2.5 g of saturated fat, 70 mg of cholesterol, 317 mg of sodium, 4 g of fiber.

Salad with Vietnamese beef salad
Picking time: 30 minutes. Preparation time: 8 - 10 minutes. For 4 servings.
Ingredients: 70 ml soy sauce with reduced sodium content;70 ml freshly squeezed lime juice( about 2 limes);70 ml of water;2 tbsp.l. Sahara;1 tbsp.l.chopped garlic;2 tsp.pasta with chili;250 g steaks;1 kg of greenery;170 g fresh basil;170 g fresh coriander;2 large red onions, thinly sliced;2 large cucumber, cut into strips;4 medium carrots, cut into strips.
1. In a medium-sized bowl, mix the first 6 ingredients. Pour 3 tbsp.l.in a plastic bag. Close the lid and refrigerate the remaining sauce. Put the steaks in a bag, close and shake. Put in the refrigerator for 30 minutes.
2. Heat the grill or rasper to medium temperature. Roast the steaks once turning over for 8 to 10 minutes or until the thermometer inserted in the center shows 65 ° C.Remove from heat and leave for 5 minutes, then slice thinly diagonally.
3. In a large bowl, combine the greens, basil and cilantro. Lay out on 4 plates. Sprinkle onions, cucumbers and carrots. Top with a piece of steak, pour sauce and sprinkle with peanuts.
In one serving: 323 kcal, 22 g of protein, 30 g of carbohydrates, 14.5 g of fat, 21 mg of cholesterol, 654 mg of sodium, 8 g of fibers.

Steaks in balsamic vinegar
Pickling time: 1 hour. Cooking time: 16 minutes. For 4 servings.
Ingredients: 750 g steaks;170 ml of balsamic vinegar;1 tbsp.l.freshly ground black pepper;2 cloves garlic.
1. Puncture the meat with a fork so that the marinade is absorbed better. Mix the remaining ingredients in a plastic bag. Put the meat in a bag, close and put in the refrigerator for a period of 1 to 24 hours.
2. Heat the grill to medium temperature. Take the meat out of the bag, leaving the marinade. Fry the meat for 6-8 minutes on each side or until the thermometer inserted into the thickest part will show 65 ° C.In a small saucepan boil the remaining marinade for 5 minutes.
3. Cut the meat into thin pieces diagonally and pour the marinade. Spread on 4 plates.
In one serving: 393 kcal, 37 g protein, 7 g carbohydrate, 23 g fat, 5.5 g saturated fat, 56 mg cholesterol, 108 mg sodium, 0 g fiber.


Believe in yourself. You will be able to keep the result achieved. The more you are confident of a future success, the higher the probability of achieving it.
Scientists for many years have been trying to find out why some people manage to lose weight and then do not recruit it, and others do not. Specialists in different scientific institutes conducted various studies to find the answer to this difficult question. Here are some tips they give.
Do yoga. A group of subjects in one of the studies, in which people over 50 years of age with overweight participated, was engaged in yoga and stably lost weight for 10 years. Those participants who did not do yoga, for the same period of time, gained an average of 7 kg. Researchers warn that yoga does not work miracles with metabolism and does not burn a large number of calories. However, it can help maintain a stable weight by restoring emotional balance and, as a consequence, reducing the risk of overeating and the likelihood of developing other bad habits. In particular, it teaches you to listen to your body, which allows you to correctly recognize the feelings of hunger and satiety.
Eat sitting. German researchers, having interviewed 7000 respondents who lost weight and kept the result for a year, came to the conclusion that eating sitting food helps to prevent the thoughtless absorption of everything that comes to hand. But this is one of those bad habits that usually lead to weight gain.
Go to the grocery store. In the same German study it was found that the shopping list helps to keep from buying products that promote weight gain.
Do it regularly. The longer you exercise, the more confident that you are able to do this regularly, and therefore the more fun you get in the process. Scientists have discovered that the side effect of sports training is the formation of proper eating habits. The more you are confident that you will be able to exercise regularly, the more likely it is that you will be able to control your eating habits. With such a mood it is much easier to adhere to moderation in eating.
Never give up breakfast. This is really the most important meal of the day. Almost 80% of the participants in the National Weight Control Program - in which scientists study the habits of adults who have lost weight by 15 kg or more and have not recruited them again for one year or more - eat breakfast every day.
Buy scales. The majority of those who lose weight and do not gain weight for a year or more are weighed at least once a week, and 38% every day. Why? Weighing provides important information about what you have achieved, what else you need to achieve, how useful or harmful were those or other actions.
Buy products in batch packages. If you buy ice cream with small cups, cakes - by the piece, yoghurts - one glass and slices of cheese - packed per one serving, then the risk of overeating is significantly reduced.
Keep a diary of nutrition. Many people keep a diary of food so as not to lose the right course. Writing down everything that you eat, you will save yourself from self-deception. In addition, it will make you think twice before eating another biscuit or cake.
The exercise and nutrition plan that you observed to eliminate fat deposits on the abdomen and strengthen the abdominal muscles, improved your body, made it more resistant to various diseases. The risk of developing ischemic heart disease, diabetes and cancer has decreased. You have strengthened your immunity and increased vitality. You have become more energetic, happier, and now you can enjoy life to the fullest. You have found a solution to your problem. Enjoy your beautiful belly and beautiful self-awareness!