Sometimes those that slims place global objectives: not 2-3 kg, and all 15. Also, get rid of this "ballast" I want to as quickly as possible. The new figure allows you to get not only a dream body, but and gain confidence, and also get rid the pile of complexes. Therefore, many begin to wonder how to lose weight in a month 15 kg without dieting. This is pretty awesome live, so you have to change many habits.
General recommendations
Before you start to lose weight, you need to understand with your meals. You do not have time to "lose", then change must be from the first day:
- Without suffering from hunger! You can arrange a couple of days of fasting on water, but the hunger every 30 days, in any case, not worth the effort.
- A complete rejection of the sweet. This condition is necessary to observe not only during the diet, but after her, if she wants to keep the new weight. If it still pulls on chocolate and sweets, replace them with dried fruit and.
- Compared with the regime drinking. The water helps to normalize the metabolism, toxins and waste. The day you should drink 8-10 glasses of water.
- Eat proteins. Eating large amounts of protein, you will lose weight because of fat, but not at the expense of the muscles. Animal protein you can get meat, fish, eggs, dairy products, vegetables — beans, and nuts.
- Limit the consumption of fats. To achieve your goal, you need to eat 25 g of fat per day. Try to get them to useful products: fish, avocado, egg yolk, extra virgin olive oil.
- Abstain from recycled products. All types of fast food, dumplings, French fries, hamburgers do not have any value.
- Try to make a diet for 70-75% represented raw vegetables and fruits.
- Refuse salt. Just stop flavor dishes, and for a month you lose about 3-4 kg.
- Size of the portion per meal should not exceed 300 grams, and eats every 2.5-3 hours. This will help you not to dwell on counting calories.
Protein diet
Often such a power supply system comprises the athletes before a race. Strictly adhering to all the recommendations, it is possible to lose weight in a month 15 kg in the house. The most intense weight loss necessary for the first week, then the pounds will go away a bit more slowly, but steadily. Thanks to the proteins of the diet, during the diet is maintained the muscle tone and the weight then is non-refundable. So, what you can eat?
- animal protein is the basis of the diet, you can get from chicken breast and low-fat varieties of fish;
- the vegetables, except the potatoes;
- fruit, except bananas;
- you can drink plain water, mineral water without gas, green tea, black coffee without sugar in the morning.
Daily calorie intake should not exceed 700-800 kcal, the part of the lion — is a protein-rich food. During the diet is easily able to continue the training, as well as any manifestation of weakness will be minimal.
English diet
This diet is based on reducing the number of calories and the alternation of the exhaust, the shop of fruit and vegetable and protein days. It is good that, after the diet the body receives the necessary vitamins, but when this is not necessary to give up either meat, nor fruit, nor vegetables.
Then, the diet begins with two days of fasting of dairy product: cottage cheese, yogurt, yogurt. Better to use a single product throughout the day. But if you want diversity, you can also combine, for example, eat 250 g cottage cheese and 800 ml of yogurt per day.
The next two days — fruit and vegetable shop. You can eat the vegetables fresh and moist, fresh fruit, a small amount of bread crust, honey and olive oil. Water and herbal teas you can drink in any quantity.
A sample menu fruit and vegetable shop of the day:
- breakfast: a tea glass, 2 pears;
- lunch: 200 g stewed cabbage, a slice of wheat bread, herbal tea with a teaspoon of honey;
- snack: grapefruit;
- dinner (not later than hours 18-19): a salad of beets, the carrots and the green, green tea with lemon and honey.
Then you must go to two days of food proteins. The diet should be made up of a low-fat variety of meat (veal, beef, chicken meat), fish, boiled eggs, flour, low-fat cheese, a small amount of bread crust.
Menu protein day
- breakfast: 2 hard-boiled eggs, or 3 protein, a slice of bread, black coffee without sugar;
- lunch: 100-150 g of boiled veal, green tea;
- dinner: a sandwich with cheese, herbal tea with a tablespoon of honey.
After protein power again go to the two days of the discharge in dairy products, and so on. In total you get 5 stages for 6 days. If you see that start to experience the feeling of hunger during the diet, increase the number of meals and reduce the portions.
Physical activity
Get rid of 15 kg for a short period of time without physical activity is almost impossible. Often the rapid weight loss accompanied by a loss of tone of the skin, the muscles flaccid, and the appearance of stretch marks. To avoid this, be sure to include in a weight loss program physical exercise.
For the exercises you can choose any time. Start with a small workout, to give body to wake up. Then switch to force it to load (20-30 minutes). The following 15-20 minutes to scroll through light and active movement: to dance, do run, do aerobics, or jump rope. At the end do some stretching exercise. When classes sensory shower.
If you can't afford of active training due to an excess of weight or other health problems, there is a solution. Start with walks in the open air. With the time, try to increase the speed and the path length. Swimming is also promotes weight loss, then it is possible to enroll in the pool.
We help the body to
Often, in a certain phase of weight loss, after losing 6-7 kg, the weight "stands up", and the hand of the scale starts to move down so quickly. Various fat burning supplements to help the body to move forward. But we must not abuse.
Bring the excess fluid and get rid of swelling will help diuretics natural diuretics. The natural diuretic can be attributed to blueberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc
Rapid weight loss can adversely affect the grade of hair, nails and skin. The acquisition of vitamin complexes will help to prevent the onset of these problems. And easy weight loss ended up the serious consequences, make sure to listen to your body.