Sometimes, those who loose weight have for goals: not 2-3 kg., and every 15. And get rid of this "ballast" we want as quickly as possible. The new form allows not only to obtain a dream body, but also to win the confidence, as well as get rid of a bunch of complex. As a result, many are starting to ask, how to lose weight in a month up to 15 kg without diet. It is quite impressive the result, that is why it is necessary to change a lot of habits.
General recommendations
Before you start to lose weight, you need to understand your power. You don't have the time to "accumulation", that is why the change, it must be, as of the first day:
- Not of famine! You can enjoy a few days of water fast, but the hunger of 30 days, in any case, not worth it.
- The total failure of candy. It is the necessary condition of respect, not only while dieting, but after that, if you want to keep a new weight. If he pulls on the chocolate and sweets, replace them with dried fruits and fruits.
- Respect of a drink of fashion. The water contributes to the normalization of metabolism, elimination of toxins and waste. In the day, it is recommended to drink 8-10 glasses of water.
- Eat protein. Eating large amounts of protein, you'll lose fat, not muscle. The animal protein, you can get meat, fish, eggs, dairy products, vegetables, beans and nuts.
- Limit your consumption of fats. To achieve your goal, you need to eat 25 grams of fat per day. Try to obtain from useful products: fish, avocado, egg, olive oil.
- Avoid the processed foods. All kinds of fast food, dumplings, fries, and the burgers have no value.
- Try to plan a diet for 70-75% were fruits and raw vegetables.
- Avoid the salt. Just stop salting the dishes, and in one month, you lose about 3-4 kg
- Serving size per meal should not exceed 300 g, feed you to every 2.5-3 hours. This will help you to not dwell on the calculation of calories.
The protein diet
Often, such a power supply system use of the athletes before the competition. By strictly adhering to all the recommendations, you can lose weight in a month to 15 kg at home. The most intense of the weight loss will be on the first week, then the pounds will go a little more slowly, but regularly. Thanks to the protein diet, for a registered plan the muscle tone and the weight of the sweat is not refundable. So, what can you eat?
- animal protein is the basis of the diet, you can get them from the chicken breasts and low-grade varieties of fish;
- vegetables, except potatoes;
- the fruit except the 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 to 800 kcal, its lion's share — that is, foods that are rich in protein. During a diet, you can easily continue the training, as well as all the manifestations of the weakness will be minimal.
English plan
Such a diet is based on reducing the amount of calories and the alternation of the discharge, fruit and vegetable and protein days. It is good that during the regime your body gets the necessary vitamins, but not need to abandon, nor meat, nor fruit, nor vegetables.
Thus, the plan begins with two days of fasting on dairy product: cheese, yogurt, kefir. It is better to consume a product in the course of the day. But if you want a little variety, you can combine, for example, eat 250 g cottage cheese and 800 ml of yogurt per day.
The two following days, fruits and vegetables. You can eat fresh vegetables and braised in the form, fresh fruits, a small amount of corn bread, honey, and olive oil. Water and herbal teas, you can drink in any quantity.
An example of a menu of fruits and vegetables of the day:
- breakfast: a tea glass, 2 pears;
- dinner: 200 g of cabbage, a slice of corn bread, herbal tea with a teaspoon of honey;
- taste: grapefruit;
- dinner (not later than 18 and 19 hours): salad of beets, carrots and greenery, the green tea with lemon and honey.
Then, you must go to two days of protein diet. Diet should be composed of varieties with low fat content of the meat (veal, beef, poultry), fish, boiled eggs, hard, of varieties of low-fat cheese, a small amount of corn bread.
The menu of the day
- breakfast: 2 boiled eggs or 3 protein, a piece of bread, black coffee without sugar;
- breakfast: 100-150 g of boiled veal, green tea;
- dinner: a sandwich with cheese, herbal tea with honey.
After protein the diet again for up to two days of unweighting on fermented dairy products and so on. In total, you will have 5 steps over 6 days. If you notice that you start to experience the sensation of hunger during a diet, increase the number of meals and reducing portions.
Physical activity
Get rid of 15 kg for a short period of time without physical activity is practically impossible. Often the rapid weight loss is accompanied by a loss of skin tone loose muscles and the appearance of stretch marks. To avoid this, make sure that you include in the weight loss program of the year.
For the exercises, you can opt out at any time. Start with a little bit of training, in order to allow the body to wake up. Then, go to the force of constraint (20-30 minutes). 15-20 minutes made of light and movement: dance, jog, do step, or jump the rope. At the end of doing a few stretching exercises. End the lesson with a cold shower.
If you can't afford of active training due to excess weight or other health problems, there is a way. Start with walks in the open air. With the time, try to increase the speed and duration of walking. Swimming is also promotes weight loss, then you can sign up in the pool.
Help the body
Often, at a certain stage of weight loss, after the loss of 6-7 kg, the weight of "stands up" and the arrow of the scale starts to move towards the bottom is no longer so quickly. The different fat burning nutritional supplements help the body to get things moving. But do not abuse it.
Remove the excess fluid and get rid of pockets will help to diuretics and natural diuretics. A diuretic natural can be attributed, cranberries, celery, cucumber, ginger, persil, cabbage, green tea, etc
Such rapid weight loss can have a negative impact on the condition of the hair, nails and skin. Reception of vitamin complexes will help to prevent the onset of these problems. And for easy to lose weight is not turned into serious consequences, necessarily listen to your body.