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 will as quickly as possible. The new form, you can not only get the body of dreams, but also to gain confidence and also get rid of the heap of complexes. Therefore, many start to think about how to lose weight in a month with 15 kg without dieting. This is a pretty impressive result, so you have to change many habits.
General guidelines
Before you begin to lose weight, you need to get your food. You do not have time to "swing", so it is necessary to change from the first day:
- No hunger! You can arrange some days of fasting on water, but fixed, the whole 30 days in any case not worth it.
- Complete abstinence from sweets. This condition must be observed not only in the course of the diet, but also after it, if you want to keep your new weight. If it still pulls on the chocolate and sweets, and replace them with dried fruit.
- Drinking regime. Water helps to normalize the metabolism, eliminate toxins and sort. 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 muscles. Animal protein you can get from meat, fish, eggs, dairy products, vegetables, and beans and nuts.
- Limit consumption of fat. In order to achieve your goal, you need to eat 25 grams of fat a day. Try to get them from healthy food: fish, avocado, egg yolk, olive oil.
- Refrain from processed foods. All types of fast food, dumplings, chips, burgers is of no value.
- Try to make diet so that 70 to 75 percent raw vegetables and fruits.
- Discard the salt. Just stop the salting of the food, and in the course of 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 such a system, power running athletes before competition. Strictly follow all the 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. Because of the protein diet, during the diet maintained muscle tone, and weight, you must not go back. So, what can you eat?
- animal protein is the basis for the diet, you can get it from chicken breast and low-fat varieties of fish;
- vegetables, except potatoes;
- fruit, except bananas;
- you can drink pure water, mineral water without gas, green tea, black tea without sugar in the morning.
Daily caloric content should not exceed 700-800 kcal, its lion's share — it is the protein food. 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 fruits, no vegetables.
So the diet begins with two days for the handling of dairy products: cheese, yogurt, kefir. Better to use a product all 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 vegetables. You can eat fresh vegetables and fried, fresh fruit, a small amount of grain bread, honey and olive oil. Water and herbal tea can be drunk in any quantities.
Sample menu fruit and vegetables a 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 green, green tea with lemon and honey.
Then you must go to the two days of protein supplementation. Your diet should consist of lean meat (calf, cattle, poultry), fish, eggs, durum wheat 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 spoon of honey.
After the protein-rich food again go to the two fixed 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 in the course of 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 occurrence of stretch marks. To avoid this, be sure to include in weight loss program exercise.
For training, you can choose any convenient time. Start with a short workout to give your body to Wake up. Then go to the electrical loads (20-30 minutes). After 15-20 minutes, you need to 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 cannot afford to active exercise due to obesity or other health problems, there is a solution. Start with a walk in the fresh air. Over time you can try to increase the speed and duration of walk. Swimming also promotes weight loss, so you can be with in 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 to move down as quickly. Various fat burning dietary supplements will help the body to get the ball rolling. But don't abuse them.
In order to remove excess fluid 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 to prevent these problems. And easy weight-loss is not turned into heavy effects, be sure to listen to your body.