Sometimes those who lose weight put before the global goal of 2-3 kg, and all 15. And how to get rid of this "ballast" we want as quickly as possible. The new shape allows you to not only get the body of dreams, but also gain confidence and also get rid of the pile of complexes. Therefore, many of them are beginning to think about how to lose weight in a month by 15 kg without dieting. This is a pretty impressive result, so you need to change a lot of habits.
General instructions
Before you start to lose weight, you need to get your food. You don't have the time to "swinging", so it is necessary to change from the first day:
- No starvation! You can arrange a few days of fasting on water, but fasting all 30 days in each case it is not worth it.
- Complete abstinence from sweets. This condition must be observed not only during the diet, but also after it, if you want new weight. If it still pulls on chocolate and sweets, replace them with dried fruit.
- Drinking regime. Water helps to normalize the metabolism, remove toxins and debris. A day is recommended to drink 8-10 glasses of water.
- To eat protein. Eat large amount of protein, you will lose weight at the expense of fat and not muscles. Animal protein you can get from meat, fish, eggs, dairy products, vegetables and beans and nuts.
- Limit the consumption of fat. If you want to achieve your goal, you will need to 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, dumplings, chips, burgers are of no value.
- Try to make diet so that 70 to 75 percent raw vegetables and fruits.
- You want to salt. Stop salting their food, and in a month you will lose about 3-4 kg.
- Serving size per meal should not exceed 300 g, eat every 2.5-3 hours. It helps not to dwell on counting calories.
Diets
Often such a system, the performance of running athletes prior to the competition. Strictly follow all instructions, you can lose weight per month 15 kg at home. The most intense weight loss occurs in the first week, then the pounds would go a little slower, but gradually. Due to the diet, during the diet maintained muscle tone, and the weight is then returned. So, what can you eat?
- animal protein is the basis of the diet, you can get it from chicken breast and low fat fish species;
- vegetables, except potatoes;
- fruits, except bananas;
- you can drink pure water, mineral water without gas, green tea, black coffee without sugar in the morning.
Daily caloric content should not exceed 700-800 numbers, kcal, of his lion's share of that is protein foods. During the diet, you will easily be able to continue the training, as well as any weakness will be minimum.
English food
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 the necessary vitamins, but it is not necessary to give up meat, no fruit, no vegetables.
So the diet begins with two days for the processing of dairy products: cheese, yogurt, kefir. Better is to use one product throughout the day. But if you want diversity, can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt per day.
The following two days — the fruit and vegetables. You can eat vegetables, fresh and steamed, fresh fruit, a small amount of grain, bread, honey and olive oil. Water and herbal teas can be drunk in any quantity.
Sample menu fruit and vegetable of the day:
- Breakfast: a cup of tea, 2 pears;
- lunch: 200 g of cabbage, a slice of grain bread, herbal tea with a teaspoon of honey;
- afternoon snack: grapefruit;
- dinner (not later than 18-19 hours): vegetable salad with beets, carrots and vegetables, green tea with lemon and honey.
Then you have to go to two days of protein supplementation. The diet should consist of lean meat (veal, beef, poultry), fish, boiled eggs, hard low-fat cheese, a small amount of grain for bread.
Menu protein day
- Breakfast: 2 boiled eggs or 3 protein, a slice of bread, black coffee without sugar;
- lunch: 100-150 g of boiled meat, green tea;
- dinner: sandwich with cheese, herbal tea with a spoon of honey.
After the protein food once again go to two days of fasting for dairy products and the like. Overall, you get 5 stages for 6 days. If you notice that you start to experience hunger during the diet, to increase the number of meals and reduce the portions.
Physical activity
If you want 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, strain in the muscles and the appearance of stretch marks. To prevent this, do not forget to include in the weight loss program of exercise.
For exercise, you can choose any convenient time. Start with a short exercise to your body to Wake up. Then go to the performance, the load (20-30 minutes). The following 15 to 20 minutes to in an easy and active movement: dance, organize, run, do step aerobics or jump rope. At the end, do a few stretching exercises. Complete sessions contrast shower.
If you can't afford active exercise due to excessive weight or other health problems, is not the solution. Start with Hiking in the fresh air. Over time try to increase the speed and duration of walk. Swimming also promotes weight loss, so you can add to the pool.
Help the body
It often happens that at a certain stage of weight loss, after the loss of 6-7 kg, weight stands, and the scale starts to move down so quickly. Different fat burning dietary supplements will help the body to get the ball rolling. But not abuse them.
If you want to remove the excess liquid and get rid of swelling will help diuretics and natural diuretics. Natural diuretic properties include cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.
This quick weight loss can have a negative impact on the condition of the hair, nails and skin. Vitamin complexes, which will help prevent these problems. And easy weight loss is not turned into heavy effects, don't forget to listen to your body.