Sometimes, those who lose weight put in front of a global target of not 2-3 kg., and 15. And to get rid of this "ballast" we want as soon as possible. The new way allows you to not only get the body of dreams, but also to gain confidence and also get rid of the stack of complexes. Therefore, many are starting to think about how to lose weight in a month of 15 kg without dieting. This is a pretty impressive result, so they have to change many habits.
General guidelines
Before you start to lose weight, you need to get your food. You don't have time to "swinging", so that it is necessary to change from the first day:
- There is No appetite! You can organize a couple of days of fasting on water, but fasting 30 days in any case, it is not worth the.
- Complete abstinence from sweets. This condition has been observed not only during the diet, but also after, if you want to maintain the new weight. If you still tug on the chocolate and sweets, and replace them with fruit and nuts.
- Drinking regime. The water helps to normalize the metabolism, elimination of toxins and slags. One day it is recommended to take 8-10 glasses of water.
- Eat protein. Eating large amounts of protein, you will lose weight at the expense of fat, and not muscle. Animal protein can be obtained from meat, fish, eggs, dairy products, vegetables and legumes and nuts.
- Limit the consumption of fats. In order to achieve your goal, you should eat 25 grams of fat a day. Try to get them from healthy foods: fish, avocado, egg yolk, olive oil.
- Refrain from processed foods. All kinds of fast food, meatballs, fried potatoes, burgers are of no value.
- Try to make diet so that 70 and 75 percent raw vegetables and fruits.
- Discard the salt. Just stop salting your meals, and in a month, you will lose around 3-4 kg.
- The size of the portion for eating should not exceed 300 g, eat every 2.5-3 hours. It helps not to dwell on counting calories.
Protein diet
Often in this system, being able to run the athletes before the competition. Adhering strictly to all the guidelines, you can lose weight in a month of 15 kg at home. The more intensive the weight loss occurs in the first week, then the pounds would go a bit slower, but constant. Because of the protein of the diet, during the diet to maintain the muscle tone, the weight, and then not return. So, what can you eat?
- proteins of animal origin is the basis of the diet, you can get from chicken breast and low-fat varieties of fish;
- vegetables, except potatoes;
- fruits, except bananas;
- you can drink plain water, mineral water without gas, green tea, black coffee without sugar in the morning.
Daily caloric content should not exceed 700-800 kcal, its part — that is the protein food. During the diet should easily be able to continue the training, as any weakness will be minimal.
The English diet
This diet is based on reducing the number of calories and the alternation of fasting, fruit and vegetable and protein days. It is good that after the diet, the body receives the necessary vitamins, but it is not necessary to renounce the flesh, nor fruit, nor vegetables.
So the diet begins with two days for the handling of dairy products: cheese, yogurt, kefir. Better to use a product throughout the day. But if you want diversity, and diversity can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt a day.
The next two days, fruit and vegetables. You can eat vegetables fresh and stewed, fresh fruit, a small amount of grain, bread, honey, and olive oil. Water and herbal teas can be drunk in any quantities.
Sample the menu of fruit and vegetable of the day:
- Breakfast: a glass of tea, 2 pear;
- lunch: 200 g of cabbage, slice of grain bread, herbal tea with a spoonful of honey;
- snack: grapefruit;
- dinner (not later than 18-19 hours): vegetable salad with beets, carrots and greens, green tea with lemon and honey.
Then you should go for the two days of protein supplementation. The diet should consist of lean meats (veal, beef, poultry), fish, hard-boiled egg, hard low-fat cheese, small amounts of corn bread.
Menu protein day
- Breakfast: 2 hard boiled eggs, or 3 protein, a slice of bread, coffee without sugar;
- lunch: 100-150 g of beef boiled, green tea;
- dinner: sandwich with cheese, herbal tea with a tablespoon of honey.
After the protein meal once more the two days of fasting of dairy products, and so on. In total you get 5 stages in 6 days. If you see that you start to experience hunger during the diet, increase the number of meals and reduce the portions.
Physical activity
To get rid of 15 pounds in a short period of time without physical activity is almost impossible. Often rapid weight loss is accompanied by a loss of skin tone, sagging of muscles and the appearance of stretch marks. To avoid this, be sure to include in the program of loss of weight of the year.
For the year, you can choose any convenient time. Start with a short workout to give your body to Wake up. Then, go to the power loads (20-30 minutes). After 15-20 minutes, done in a simple way and active in the movement: the dance, set a term, not step aerobics or jump rope. In the end, do some stretching exercises. Complete the sessions contrast shower.
If you can't afford active exercise due to excess weight or other health problems, there is a solution. Start with Hiking in the open air. Over time try to increase the speed and duration of walk. Swimming also promotes weight loss, so you can join the pool.
Help the body
It often happens that at a certain stage of weight loss, after the loss of 6-7 kg of weight is located, and the scale starts to move down so fast. Different fat burning dietary supplements will help the body to get the ball rolling. But don't abuse them.
To remove the excess liquid and to get rid of the inflammation will help diuretics and natural diuretics. Natural properties diuretic include blueberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.
This rapid weight loss can negatively affect the condition of hair, nails and skin. Vitamin complex will help prevent these problems. And easy to weight loss is not turned into heavy effects, be sure to listen to your body.