Sometimes, there are those who lose weight, put it in front of the entire order of no 2 to 3 kg, and 15. To get rid of this "ballast" we want as quickly as possible. The new form allows you to not only get the body of your 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 pounds without dieting. This is a pretty impressive result, so you'll have to do a lot of things.
General guidelines
Before you get started with your weight loss, you need to get your food. You don't have the time to be "swinging", so it is necessary to change from the first day:
- There is no hunger! You can arrange a couple of days of fasting on water, but the fast all 30 days in any other case, it is worth it.
- Complete abstinence from sweets. This condition must be adhered to not only during the diet, but also after it, if you want to keep the new weight. If you are still touches of chocolate and sweets, and replace them with the dried fruit.
- Water regime. Water helps to normalize the metabolism, eliminate toxins and slags. On the day, it is recommended to drink 8-10 glasses of water.
- Get your protein intake. Eating large amounts of protein, you will lose weight at the expense of fat, and not muscle. Animal protein can be obtained from meat, fish, eggs, dairy products, green vegetables, and dried beans, and nuts.
- Limit the consumption of fat. For you to achieve your goal, you need to eat 25 grams of fat a day. You have to get them from healthy foods are: fish, avocado, egg yolk, olive oil.
- Refrain from processed foods. All kinds of fast foods, noodles, chips, burgers, are of no value.
- You have 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 lbs.
- The serving size of the snack should not exceed 300 g, eat every 2.5-3 hours. It helps you to not focus on counting calories.
Protein diet
Often, in such a system, the power to run the athletes prior to the competition. Strictly adhered to all the guidelines, you are able to lose weight in a month-15 kg at home. The most intensive weight loss will occur on the first Sunday, then the weight will go a bit slower, but steadily. Due to the protein diet, in the diet, maintaining muscle tone, weight loss, and then did not come back. So, what can you eat?
- animal protein is the foundation of the diet, and you should get it from a 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, own the lion's share — that is, a protein. In the course of a diet you will easily be able to get on with the training, as well as any failure will be minimized.
The English diet
This diet is based on reducing the number of calories, and changing fast, the 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 the handling of dairy products: cheese, yogurt, kefir. Better to use a product in the course of the day. However, if you want a variety, they can be combined, for example, for a 250 g cottage cheese and 800 ml of yogurt a day.
For the next two days of fruit and vegetable juices. You can eat fresh green vegetables, and stewed fresh fruit, a small quantity of wheat bread, honey, and olive oil. Water and herbal teas can be drunk in any quantity.
A sample menu for fruit and vegetable of the day
- Breakfast: a cup of tea, 2 pear;
- lunch: 200 g cabbage, a slice of wheat bread, herbal tea with a teaspoon of honey;
- evening snack: grapefruit;
- dinner (not later than 18-19 hours): vegetable salad with beets, carrots, and green vegetables, green tea with lemon and honey.
Then you will have to go for two days on a protein supplement. The diet should consist of lean meat (veal, beef, poultry), fish, boiled eggs, durum, low-fat cheese, small amounts of corn bread.
A menu of protein a day
- Breakfast: 2 boiled eggs, or 3 protein, a slice of bread, black coffee with no sugar;
- lunch: 100-150 g of boiled beef, a green tea;
- dinner: sandwich with cheese, herbal tea with a spoonful of honey.
After protein food is again to go for the two fast days in addition to milk products, and so on. In total you will get 5 stages in 6 days. If you notice that you start to experience hunger during the diet, and to increase the number of meals and reduce the portions.
Physical activity
To get rid of 15 weight in a very short period of time with no physical activity is nearly impossible. Often, rapid weight loss is associated with loss of tone of the skin, sagging of muscles and the appearance of the stretch marks. In order to avoid this, make sure you include it in your weight loss exercise program.
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). After 15-20 minutes, done in an easy and active movements: a dance, organize a run, do step aerobics or jump rope. In the end, do some stretching exercises. Completed the sessions contrast shower.
If you are not able to afford an active practice, because of the extra weight gain, or other health-related problems, there is a solution. Start with a Walk in the fresh air. With the passage of time, and tried to increase the speed and the duration of the tour. Swimming also promotes weight loss, so you can join in on the pool.
To help the body
It often happens that at a certain stage of weight loss, after the loss of 6-7 kg, the weight of the standing, and the scale is starting to move downwards, and fast. A variety of fat-burning dietary supplements will help the body to get the ball rolling. But do not abuse them.
To remove the excess fluid and get rid of the swelling, it will help you of diuretics and natural diuretics. Natural diuretic properties include cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, and so on.
This is a quick weight loss can have a negative effect on the condition of the hair, nails and skin. Vitamin complexes will help to prevent these problems. And easy weight loss do not turn into a hard impact, make sure to listen to your body.