Sometimes those who lose weight put in front of a global goal of not 2-3 kg, and all 15. And 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 to gain confidence and also get rid of the pile of complexes. Therefore, many 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 have to change many habits.
General guidelines
Before you start losing weight, you need to get your food. You don't have 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 any case not worth it.
- Complete abstinence from sweets. This condition must be observed not only during the diet, but also after it, if you want to keep the new weight. If still pulls on chocolate and sweets, replace them with dried fruit.
- Drinking regime. Water helps to normalize the metabolism, eliminate toxins and slags. A day is recommended to drink 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 you can get from meat, fish, eggs, dairy products, vegetable 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 from healthy foods: fish, avocado, egg yolk, olive oil.
- Refrain from processed food. 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.
- Discard the salt. Just stop salting your meals, and in a month you will lose about 3-4 kg.
- The serving size per meal should not exceed 300 g, eat every 2.5-3 hours. It helps not to dwell on counting calories.
Protein diet
Often to such a system, power running athletes before competition. Strictly adhering to all guidelines, you can lose weight in a month 15 kg at home. The most intensive weight loss will occur in the first week, then the pounds would go a little slower, but steadily. Due to protein diet, during the diet maintained muscle tone, and weight then does not return. So, what can you eat?
- animal protein is the basis of the diet, you can get it 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 lion's share — that is protein foods. During the diet you will easily be able to continue 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 give up meat, no fruit, no vegetables.
So the diet begins with two days for handling dairy products: cheese, yogurt, kefir. Better to use one product throughout the day. But if you want diversity, they can combine, for example, eat 250 g cottage cheese and 800 ml of yogurt a day.
The next two days — 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 quantities.
Sample menu fruit and vegetable of the day:
- Breakfast: a glass of tea, 2 pear;
- lunch: 200 g cabbage, slice 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 greens, green tea with lemon and honey.
Then you must go to the two days of protein supplementation. The diet should consist of lean meats (veal, beef, poultry), fish, boiled eggs, durum low-fat cheese, small amounts of corn 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 veal, green tea;
- dinner: sandwich with cheese, herbal tea with a spoonful of honey.
After protein food once again go to the two fasting days for dairy 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 accompanied by a loss of skin tone, sagging of muscles and the appearance of stretch marks. To avoid this, be sure to include in weight loss program exercise.
For 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, make in an easy and active movement: dance, arrange a run, do step aerobics or jump rope. In the end, do some stretching exercises. Complete 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 fresh 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, weight stands, and the scale starts moving down so rapidly. Various fat burning dietary supplements will help the body to get the ball rolling. But do not abuse them.
To remove excess liquid and to get rid of swelling will help diuretics and natural diuretics. Natural diuretic properties include cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.
This rapid weight loss can negatively affect the condition of hair, nails and skin. Vitamin complexes will help prevent these problems. And easy to weight loss is not turned into heavy effects, be sure to listen to your body.