Sometimes those who is a weight loss set themselves the global target: no 2-3 kg, and all 15. And get rid of this "ballast" I want as quickly as possible. A new character allows you to not only get the body of dreams, but also to gain confidence, but also to get rid of piles of complexes. And so many are beginning to think about how to lose weight in a month about 15 pounds without dieting. It's a pretty impressive result, so will have to change many habits.
General recommendations
Before you start losing weight, it is necessary to deal with its nutrition. You don't have time to "swinging", so change it to be from the first day:
- No starvation! You can arrange a few fasting days on the water, but starve of all 30 days in any case not worth it.
- A complete rejection of sweets. This condition should be followed not only during the diet, but also after it, if you want to keep the new weight. If you still pulls on the chocolate and sweets, replace them with dried fruit and fruit.
- Compliance with drinking cures. Water helps to normalize the metabolism, a conclusion of toxins and waste substances. A day is recommended to drink 8-10 glasses of water.
- Eat protein. By eating large amounts of protein, you will lose weight at the expense of fat, but not at the expense of muscle. Animal protein you can get from meat, fish, eggs, dairy products, vegetables — from beans and nuts.
- Limit your consumption of fats. To achieve your goal you need to eat 25 grams of fat per day. Try to get them from the healthiest foods: fish, avocado, egg yolk, olive oil.
- Dispose of the recycled products. All kinds of food quick cooking, dumplings, French fries, hamburgers, bear no value.
- Try to build your diet so that 70-75% are raw vegetables and fruit.
- Give up salt. Just a stop away meals, and in a month you will lose about 3-4 units
- The serving size for one meal should not exceed 300 g, eat every 2.5-3 hours. It will help you don't get hung up on counting calories.
Protein diet
Often on such a power supply system of the resort, the athletes prior to the competition. Strictly adhering to all the recommendations, it is possible to lose weight in a month to 15 kg at home. The most intensive weight loss have to on the first week, then the extra kilos will go a little slower, but stable. Thanks to the protein nutrition during dieting is retained muscle tone and the weight is then not refundable. So, what can you eat?
- animal protein — it is the basis of the diet, it can be obtained from chicken breast and lean fish species;
- vegetables, except potatoes;
- fruits, except bananas;
- drink it is possible to regular water, mineral water without gas, green tea, black coffee without sugar in the morning.
The daily intake of calories should not exceed 700 to 800 calories, her the lion's share — exactly the protein foods. During the diet you will easily be able to continue the exercise, because any signs of weakness will be minimal.
The English diet
This diet is based on reducing the number of calories and alternating with the load, fruity-vegetable and protein days. She is good the fact that during the diet, the body gets the necessary vitamins, but you won't have to give up on meat, nor fruit, nor vegetables.
So, the diet starts with a two fasting days on the dairy product: cheese, yogurt, yogurt. It is better to consume one 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 following two days — fruity-vegetable. You can eat vegetables in fresh and steamed form, fresh fruit, a small amount of corn bread, honey and olive oil. Water and herbal tea you can drink in any quantity.
Sample menu fruity-vegetable day:
- breakfast: a cup of tea, 2 pears;
- lunch: 200 g of steamed cabbage, a slice of grain bread, herbal tea with a teaspoon of honey;
- snack: grapefruit;
- dinner (not later than 18-19 hours): vegetable salad of beets, greens and carrots, green tea with lemon and honey.
Then you have to go to two days of protein food. Diet should consist of lean types of meat (veal, beef, poultry), fish, boiled eggs, hard 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 and black coffee without sugar;
- lunch: 100-150 g of boiled meat, green tea;
- dinner: sandwich with cheese, herbal tea with a teaspoon of honey.
After a protein meal again go to the two unloading days on the dairy products and so on. In total you get 5 stages after 6 days. If you notice that you start to feel the feeling of hunger during the diet, increase the number of meals and reduce the portions.
Physical activity
Get rid of 15 kg for a short period of time without physical activity is almost impossible. Often drastic weight loss accompanied by loss of tone of the skin, weakness of the muscles and the emergence of stretch marks. To avoid this, be sure to contact the program weight loss exercise.
For exercises it is possible to choose at any time. Start with a small warm-up to your body to wake up. Then go to the force load (20-30 minutes). The following 15-20 minutes to spend in the light and active movements: dancing, arrange for a run, go to step-aerobics or jump rope. At the end do a few stretching exercises. Cease your pursuit of the sensation showers.
If you can't afford, active exercise due to overweight or other health problems, way out there. Start with hiking in the fresh air. Over time try to increase the speed and duration of the walk. Swimming also promotes weight loss, so it is possible to enroll in the pool.
We help the body
Often at a certain stage of weight loss, after the loss of 6-7 kg, the weight of the "coming out", and the needle on the scales starts to move down not so fast. Various fat burning dietary supplements help the body to get the ball rolling. But don't need them to abuse them.
Deduce the excess fluid and get rid of edema help to diuretic medicines and natural diuretics. To a natural diuretic it is possible to include cranberries, celery, cucumber, ginger, parsley, cabbage, green tea and so on
Such rapid weight loss can adversely affect the condition of hair, nails and skin. Reception of vitamin complexes will help to prevent the occurrence of these problems. And how easy to weight loss is not turned severe consequences, make sure to listen to your body.