Sometimes those who lose weight put in front of a global target that is not 2 to 3 kg, and all of the 15. And, in order to get rid of this "ballast" we want as soon as possible. A new feature allows you to not only get the body of dreams, but also to gain self-confidence, and also to get rid of a bunch of complexes. So many people are beginning to think about how to lose weight in a month, by 15 kg without dieting. This is a pretty impressive result, so that you will have to change a lot of attitudes.
A general guide
Before you start to lose weight, you need to get to the food. You don't have the time to be "swinging," which is why it is necessary to change from the first day:
- There is no starvation! You can make an appointment for a couple of days of fasting on water, but the fast all 30 days, and in any case, it's not worth it.
- Complete abstinence from sweets. In this condition it is necessary to take into account not only the food, but also, through the website, and if you want to keep your new weight. If you are still drawn to the chocolates and the sweets, replace them with dried fruit.
- The drinking regime. Water helps to normalize the metabolism, eliminate toxins and slags. On the day it is recommended to drink 8-10 glasses of water.
- To eat protein. Consuming large amounts of protein, you will lose weight at the expense of fat and not muscle. Animal protein, which can be obtained from meat, fish, eggs, dairy products, vegetables, and beans, and nuts.
- To limit the consumption of fat. In order to achieve your goal, you will need to eat 25 grams of fat a day. Try to get them from healthy foods: the fish, avocado, egg yolk, olive oil.
- Refrain from processed foods. All kinds of fast food, dumplings, chips, burgers, are of no value.
- Try to make it out of the diet so that 70 to 75 percent raw vegetables and fruits.
- Discard the salt. Just stop salting your meals, and within a month you will lose about 3-4 pounds.
- The serving size on a meal does not exceed 300 g and eat every 2.5-3 hours. It will assist you to live on the calorie counting.
Protein diet
Often, in such a system, the power that runs the athletes prior to the competition. Strictly adhering to all the instructions, you can lose weight in a month, and 15 kg at home. The most intensive weight loss will occur in the first week, then the pounds would be to go a little more slowly, but steadily. Due to the protein content of the diet, during the diet to maintain the muscle tone and weight and then don't return. So, what can you eat?
- animal protein, which is the basis of the diet, you can get it from the chicken breasts and low-fat varieties of fish.
- vegetables, other than potatoes,
- fruits, except bananas;
- you can drink plain water, mineral water without gas, green tea and black coffee without sugar in the morning.
Daily caloric content should not exceed 700-800 kcal, own the lion's share of it — it is a protein. During the diet, you'll easily be able to continue the training, as any weakness will be minimized.
The English board
This diet is based on reducing the number of calories, and in the alternation of the fast of fruits and vegetables as well as protein content of time. The good thing is that after the diet the body receives the necessary vitamins, but it is not necessary to give up the flesh, not a fruit, not a vegetable.
So the diet begins with two days in the handling of dairy products: cheese, yoghurt, kefir. Its better to use one or more of the product throughout the day. However, if you want diversity, they can be combined, for example, a meal of 250 g cottage cheese and 800 ml of yogurt on a daily basis.
Over the next couple of days — the fruit and vegetable sector. You'll be able to eat the 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.
A sample of the menu of fruits and vegetables a day:
- Breakfast: cup of green tea, 2 pear;
- lunch: 200 g of cabbage, slice of grain bread, herbal tea with a teaspoon of honey;
- afternoon snack: grapefruit juice;
- dinner (not later than 18. 19. hours): vegetable salad with beets, carrots, and green, and the green tea with lemon and honey.
Then you need to go for the two days of protein supplements. The diet should consist of lean meat (veal, beef, poultry), fish, boiled eggs, hard low-fat cheese, small amounts of corn bread.
A menu of protein a day
- Breakfast: 2 boiled eggs, 3 protein, a slice of bread, black coffee with no sugar
- lunch: 100-150 g of boiled veal, green tea
- dinner: sandwich with cheese, herbal tea with a teaspoon of honey.
According to the protein content of food, again go on the two fasting days for the milk products, and so on. Together, you will get 5 stages in 6 days. If you find that you start to experience hunger while dieting, an increase in the number of servings, and reducing portions.
Physical activity
To get rid of 15 pounds in a short period of time without any physical activity, it is almost impossible not to. Often, rapid weight loss accompanied by a loss of skin tone, sagging of muscles and the appearance of stretch marks. To avoid this, be sure to include in a weight loss program, exercise program.
For exercise, you can choose any convenient period of time. Start with a short workout to get your body to wake up. Then, go to your power loads (20-30 minutes). After 15-20 minutes in an easy and active movement: to dance, to make an appointment for a run, do step aerobics or jump rope. In the end, do a few stretching exercises. Together, the meetings of the wash.
If you are not able to afford an active exercise program due to excess body weight and other health problems, there is a solution for you. Start with a walk through the fresh air. Over a period of time to try to increase the speed and duration of walking. Swimming promotes weight loss, so you can join in a swimming pool.
It helps the body
It often happens that at a certain stage of weight loss, after the loss of 6-7 kg of the weight of the stand, and to the extent that it begins to move downward as fast as possible. A variety of fat burning dietary supplements will help the body to get the ball rolling. However, don't abuse them.
To remove excess fluid and to get rid of the swelling, will help diuretics and natural diuretics. Natural diuretic properties include cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.
This is a quick weight loss can have a negative impact on the condition of the hair, nails and skin. Vitamin to help prevent these problems. And easy weight loss there is no change in the heavy effects, be sure to listen to your body.