Sometimes those who lose weight in front of a global goal, not 2-3 kg, but all the 15. You need to get rid of this "ballast" we want as quickly as possible. The new form allows not only your body, your dreams, but also to gain the confidence and also get rid of the pile of complexes. That's why many people are starting to think about how to lose weight in a month 15 kg without dieting. That's a pretty convincing result, then you have to change a lot of habits.
General guidelines
Before you start to lose weight, you need to the food. You don't have time to "swinging", therefore it is necessary to change the first day:
- There is no starvation! You can arrange a few days of fasting is water, but fasting all 30 days in any case, it's not worth it.
- The total abstinence of candy. This condition must be maintained not only during the diet but afterwards, if you want to keep the new weight. If you still drag the chocolate, candy, replace the dried fruit.
- Drinking system. The water helps to normalize the metabolism, eliminate toxins, and slag. Daily is recommended to drink 8-10 glasses of water.
- Eat protein. Eating large amounts of protein, you can lose weight at the expense of fat, not muscle. Animal protein you can get meat, fish, eggs, dairy products, vegetables, beans, nuts.
- Consumption should be limited to the fats. To achieve the goal, then you need to eat 25 grams of fat a day. Try to get them healthy foods: fish, avocado, egg yolk, olive oil.
- Refrain from processed food. All kinds of fast food, dumplings, fries, burgers, it's not worth it.
- Try to make diet so that 70 to 75% raw vegetables and fruits.
- Throw the salt out. Just don't split the meal, and then in a month you'll lose around 3-4 kg.
- The-serving / meal should not exceed 300 g, eat every 2.5-3 hours. This will help you not to dwell on the calories.
Protein diet
Often, such a system, the power running athletes before the race. We strictly follow to all the guidelines you can lose weight in a month 15 kg at home. The most intense weight loss occurs in the first week, then the pounds would be a little slower, but steadily. Due to the protein content of the diet, during the diet to keep muscle tone, weight, then you'll never come back. So, what can you eat?
- animal protein is the basis of the diet of chicken breast, low-fat varieties of fish;
- vegetables, except potatoes;
- fruits, except bananas;
- you can drink the tap water, mineral water without gas, green tea, black coffee without sugar in the morning.
The daily caloric content should not exceed 700-800 kcal, with its lion's share — that is protein foods. During the diet easy will be able to continue the training, as any weakness will be minimal.
The Hungarian diet
This diet is based on reducing the number of calories, as well as the alternation of fasting, fruit -, vegetable-protein days. It's a good thing that after the diet the body receives the necessary vitamins, but it's not necessary to give up meat, no fruit, no vegetables.
So the diet begins with two days of treatment dairy products: cheese, yogurt, kefir. Better to use a product all day. But if you want diversity, can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt a day.
The next two days — fruit and vegetables. Eat vegetables, fresh, steamed, fresh fruit, a small amount of grain, bread, honey, olive oil. Water, 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 of wheat bread, tea, a teaspoon of honey;
- afternoon snack: grapefruit;
- dinner (not later than 18-19 hours): vegetables, lettuce, beets, carrots, green, green tea with lemon and honey.
Then you need to go to the two day protein supplement. The diet should consist of lean meat (veal, beef, poultry), fish, boiled eggs, durum low-fat cheese, small amount of bread.
The 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, a spoonful of honey.
After protein food, again go to the two fasting days on the dairy products, etc. A total of 5 stages in 6 days. If you notice that you start to experience hunger during the diet, increase the number of meals, and may reduce the dose.
Physical activity
Get rid of 15 pounds in a short time without the physical activity is almost impossible. Often rapid weight loss is accompanied by a loss of skin tone, sagging of the muscles and the appearance of the stretch marks. To avoid this, make sure to include the weight loss program exercise.
In practice, you can choose any convenient time. Let's start with a short workout to get the body to wake up. You can go to the network load (20-30 minutes). Following 15-20 minutes, an easy, active movement: dance, take care of the running, what do step aerobics or jump rope. In the end, a few stretching exercises. The complete sessions contrast shower.
If you can't afford, active exercise being overweight or other health problems, there is a solution. We start Hiking in the fresh air. Over time, you have to increase your speed, duration of walk. Swimming also promotes weight loss, so you can join the pool.
The body will help
It often happens that at a certain stage of weight loss, after the loss of 6-7 kg of weight, the scale moves down so fast. Different fat loss diet supplements help the body to get the ball rolling. But don't abuse them.
Remove the excess fluid getting rid of swelling will help you diuretics, natural diuretics. Natural diuretic properties include blueberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.
This quick weight loss negatively affect the condition of hair, nails, skin. Vitamin complexes will help prevent these problems. Easy weight loss is not strong effects, make sure to listen to your body.