Sometimes those slims are putting in front of general objectives: no 2-3 kg and 15. And to get rid of this "ballast" I want as fast as possible. The new format allows not only to get the body of your dreams, but also to gain confidence, as well as to get rid of the bunch of bands. Therefore, many start to wonder how to lose weight for one month to 15 kg without dieting. This is a pretty impressive result, so you need to change a lot of habits.
General recommendations
Before you start to lose weight, you need to deal with the diet. You don't have time to "waste", so that change should already from the first day:
- No hunger! You can arrange some fasting days in the water, but hunger and the 30 days, in any case, it's not worth it.
- Full exemption from the candy. This situation must adhere to not only during the diet, but after this, if you want to keep the new weight. If it still pulls the chocolate and candy, replace the dried fruits and fruits.
- Compliance with drinking regime. Water helps to normalize the metabolism, a conclusion of toxins. On the day it is recommended to drink 8-10 glasses of water.
- Eat protein. With a great amount of protein, you will lose weight from fat, and not for the account of the muscle. The animal protein you get from meat, fish, eggs, dairy products, flora — from beans and nuts.
- Limit your consumption of fat. To achieve the goal you need to eat 25 grams of fat per day. Try to get them from useful products: fish, avocado, egg yolk, olive oil.
- Are from recycled products. All kinds of food fast cooking, pasta, potatoes, hamburgers, bear no value.
- Try to compose your diet, so that 70-75% of raw vegetables and fruits.
- Stop the salt. Just stop it, pickle dishes, and for a month, you will lose about 3-4 kg.
- Serving size for one meal should not exceed 300 g, eat every 2.5-3 hours. This will help to not dwell on calorie counting.
Protein diet
Often in such a feeding system used by athletes before competition. Strict observance of all the recommendations, can you lose weight on a month-to-15 kg at home. The most intense weight loss should for the first week, then pounds will go a little slowly, but steadily. Thanks to proteins of the diet, during the diet is stored muscle tone, and weight after is non-refundable. So, what can you eat?
- animal protein is the foundation of your diet, you can get it from the chicken breast and low fat varieties of fish?
- the vegetables, apart from potatoes?
- fruit other than bananas?
- you can drink ordinary water, mineral water without gas, green tea, black coffee without sugar in the morning.
Daily caloric should not exceed 700-800 calories, the lion's share — are the protein-rich foods. During the diet you can easily continue your workout, such as any events of failure should be minimal.
The English diet
This diet is based on reducing the number of calories and mood fasting, fruit and vegetable and protein days. It is good the fact that during the diet the body gets the necessary vitamins, but you don't have to resign either from the meat, nor fruit, nor vegetables.
Well, the diet starts with two fasting days in the dairy product: cottage cheese, yogurt, kefir. Better be consumed a product during the day. But if you want variety, you can combine them, for example, eat 250 g cottage cheese and 800 ml of yogurt a day.
The next two days — fruit and vegetables. You can eat vegetables fresh and grilled, fresh fruit, a small amount of cereals, bread, honey, and olive oil. Water and herbal tea you can drink in any quantity.
Approximate menu of fruit and vegetables a day:
- breakfast: a cup of tea, 2 pears?
- lunch: 200 g of boiled cabbage, slice of grain bread, herbal tea with a teaspoon of honey?
- afternoon snack: a grapefruit?
- dinner (not later than 18-19 hours): vegetable salad of beets, carrots and the green, green tea with lemon and honey.
Then you have to go in two days protein diet. The diet should consist of low fat varieties meat (beef, veal, poultry), fish, boiled eggs, solid varieties of low fat cheese, a small amount of grain bread.
Menu protein day
- breakfast: 2 boiled eggs or 3 protein, a piece of bread, black coffee without sugar?
- lunch: 100-150 g of boiled meat, green tea?
- dinner: sandwich with cheese, herbal tea with a spoonful of honey.
After protein diet and still go to two landing days in milk products and so on. Total you will have 5 stages in 6 days. If you notice that they begin to experience the feeling of hunger during the diet, increase the quantity of meals and reduce the portions.
Physical activity
To get rid of 15 kg in a short period of time without physical activity is almost impossible. Often sudden weight loss accompanied by loss of tone of the skin, sagging of muscles and the appearance of stretch marks. To avoid this, be sure to include in your diet program physical exercise.
For exercise, you can choose any time you want. Start with a small warm-up, to give your body to wake up. Then go to dynamic loads (20-30 minutes). The following 15-20 minutes pass in easy and active movement: dance, do run, do step aerobics or jump rope. In the end, do a few stretching exercises. Full classes cold shower.
If you can't afford active practice due to excessive weight or other health problems, there is a way. Start with walking in the fresh air. Over time, try to increase the speed and duration of walk. Swimming also helps in weight loss, therefore, you can sign up at the pool.
We help the body
Often at a certain stage, weight loss, after losing 6-7 pounds of weight "get it up", and the arrow of the scale starts moving down is not so fast. Various fat burning supplements can help the body to start the procedures. But it should not be abused.
To bring out the excess fluid and to get rid of swelling will help diuretic medicines and natural diuretics. The natural diuretic can include blueberries, celery, cucumbers, ginger, parsley, cabbage, green tea, etc.
The quick weight loss may affect the condition of hair, nails and skin. Taking vitamin complexes will help to prevent the occurrence of these problems. And for easy weight loss have not been serious consequences, should listen to your body.