Sometimes those who lose weight, put in front of a global target is 2-3 kg, and all 15. And get rid of the "ballast" we want as quickly as possible. The new format allows you to not only get the body of your dreams, but also to gain confidence and also get rid of a pile of complexes. Therefore, many start to think about how to lose weight in a month 15 kg without dieting. This is a pretty impressive result, so you need to change in many ways.
General instructions
Before you start losing weight, you need to get the food. You don't have the time "swinging", so it is necessary to change from the first day:
- Not starve to death! You can arrange a few days of fasting on water, but fasting 30 days, in any case not worth.
- Complete abstinence from sweets. This condition is observed, not only during the diet, but also after, if you want to keep the new weight. If you still pull the chocolate and sweets, replace them with dried fruit.
- Drinking system. Water helps to normalize the metabolism, eliminate toxins and wastes. A day is recommended to drink 8-10 glasses of water.
- To eat protein. Eating large amounts of protein, you will lose weight at the expense of fat and muscle. Animal protein you can get meat, fish, eggs, dairy products, vegetables and beans and nuts.
- Limit consumption of fats. To achieve your goal, you need to eat 25 grams of fat a day. Try to get them to healthy food: fish, avocado, egg yolk, olive oil.
- Refrain from processed food. All kinds of fast food, dumplings, French fries, a burger is of no value.
- Try to make diet so that 70 to 75 percent raw vegetables and fruits.
- Dispose of the salt. Just stop salting your meals, and in a month you can lose about 3-4 pounds.
- Serving size per meal should not exceed 300 g, eat every 2.5-3 hours. It helps not to deal with counting calories.
Protein diet
Often such a system, power running athletes before the competition. Strictly follow all instructions, you can lose weight in a month 15 kg at home. Most intense weight loss occurs in the first week, then the pound could go a little more slowly, but steadily. Because protein in the diet, during the diet, to maintain muscle tone, and weight then not return. So, what can you eat?
- animal protein is based diet, you can get it with 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, the lion's share of that is protein foods. During the diet you can easily be able to continue training, as the weakness is minimal.
The English diet
This diet is based on reducing the number of calories and take turns fasting, fruit and vegetable and protein days. It is good that when you diet the body gets the necessary vitamins, but it is not necessary to give up meat, no fruit, no vegetables.
So the diet starts in two days processing of dairy products: cheese, yogurt, kefir. Better to use a single product throughout the day. But if you want diversity, they can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt a day.
The next two days — the fruit and vegetable. 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 quantity.
Sample menu for fruit and vegetable of the day:
- Breakfast: a glass of tea, 2 pear;
- lunch: 200 g of cabbage, slice grain bread, herbal tea with a teaspoon of honey;
- afternoon snack: grapefruit;
- dinner (no later than 18-19 hours): vegetable salad with beets, carrots and greens, green tea with lemon and honey.
Then you need to go to two days of protein supplementation. The diet should consist of lean meat (veal, beef, poultry), fish, boiled eggs, durum low-fat cheese, small amounts of corn bread.
Menu protein a day
- Breakfast: 2 boiled eggs or 3 protein, a slice of bread, black coffee without sugar;
- lunch: 100-150 g of boiled veal, green tea;
- dinner: sandwich with cheese, herbal tea with a spoonful of honey.
When protein food once again go to the two fasting days in milk products and so on. In total you get 5 stages in 6 days. If you notice 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 associated with loss of skin tone, sagging of muscles and the appearance of stretch marks. To avoid this, be sure to include weight loss program exercise.
Exercise, 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). Following 15-20 minutes, do easy and active movement: to dance, to organize a run, do step aerobics or jump rope. Finally, do some stretching exercises. Complete sessions contrast shower.
If you can't afford active sports, because of the extra weight or other health problems, there is a solution. Start Hiking in the fresh air. The time trying to increase the speed and duration of walk. Swimming also promotes weight loss, so you can join the pool.
To help the body
It often happens that at a certain stage of weight loss, after the loss of 6-7 kg, the weight will rise, and the scale starts to move down so fast. Different fat burning supplements to help the body to get the ball rolling. But do not abuse them.
To remove excess fluid and get rid of the swelling helps as a diuretic and natural diuretic. Natural diuretic properties are cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.
This rapid weight loss can negatively affect the condition of the hair, nails and skin. Vitamin complexes help prevent these problems. And easy to weight loss is not come a heavy effects, remember to listen to your body.