Sometimes that losing weight is raise the overall objectives: no 2-3 kg, to the 15. And get rid of this "ballast" like as fast as possible. A new figure that allows you to not only get a body of dream, but and gain confidence, as well as get rid of a lot of complex. Therefore, many start to think, how to lose weight in a month 15 pounds without diet. It is pretty impressive the result, that's why you have to change many habits.
General recommendations
Before you start to lose weight, it is necessary to understand their energy. Don't have time to "build up", so change your should, from the first day:
- No hunger! You can make several fast days in the water, but a hunger of 30 days, in any case, it is not worth.
- The complete waiver of the sweets. This condition must be taken into account not only during the diet, but also after it, if you want to maintain your new weight. If you still strip of chocolate and candy, replace the nuts and fruit.
- The compliance of drinking water treatment. The water contributes to the normalization of metabolism, eliminate toxins and slags. On the day it is recommended to drink 8-10 glasses of water.
- To eat protein. Eat a lot of protein, you will lose weight at the expense of fat, and not at the expense of the muscles. The animal protein can be obtained from meat, fish, eggs, dairy products, vegetables, soy and nuts.
- Limit your consumption of fats. To achieve your goal you should consume 25 g of fat a day. Try to get useful products, such as fish, avocado, egg yolk, olive oil.
- Forget the recycled products. All kinds of fast food, meatballs, French fries, burgers have no value.
- Try to compose the diet for that 70-75% were fruits and vegetables.
- Forget about the salt. Leave the cooking salt, and per month, you will lose around 3-4 kg
- Size of the serving at a single meal must not exceed 300 g, eat every 2.5-3 hours. This will help you to not concentrate on counting calories.
A diet rich in proteins
Often, a system of power used by athletes before a competition. Rigorously following all the recommendations, you can lose weight in a month 15 kilos in the home. More intense weight loss to be in the first week, then kilograms will come out a little slower, but stable. Thanks to the protein nutrition during the diet keeps the muscle tone and the weight then not again. So, what can you say?
- animal protein is the basis of the diet, you can get a chicken breast and lean varieties of fish;
- vegetables, except potatoes;
- fruits, except bananas;
- you can drink the water, mineral water without gas, green tea, black coffee without sugar in the morning.
Daily calories should not exceed 700-800 kcal, for the most part — namely, the protein foods. During the diet, you will easily be able to continue with the training, as well as any manifestations of the weakness will be minimal.
The English of the diet
This diet is based on the reduction of the amount of calories and the alternation of download, fruits and vegetables and protein the days. She is good, as by the diet in the body gets the vitamins, but not have to renounce nor of the flesh, nor of the fruits, or vegetables.
So, the diet begins with two days of fasting in dairy product: the requesn, yogurt, yogurt. The best option is to consume a product throughout the day. But if you're looking for diversity, can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt per day.
The two days following — fruit-vegetables. You can eat vegetables fresh and stewed, as fresh fruit, a small amount of grains, bread, honey, and olive oil. Water and herbal teas you can drink in any quantity.
Example of menu fruits and vegetables of the day:
- breakfast: a cup of tea, 2 pears;
- lunch: 200 g of cabbage, a slice of grain bread, herbal tea with a teaspoon of honey;
- snack: grapefruit;
- dinner (not later than 18 to 19 hours): beet salad, the carrot and the green, green tea with lemon and honey.
Then, you must go to the two days of the power of protein. Diet should consist of lean types of meat (veal, beef, poultry meat), fish, hard-boiled eggs, solid varieties of soup cheese, a small amount of grains of bread.
The menu of protein a day
- breakfast: 2 boiled eggs or 3 of the protein, a slice of whole wheat bread, black coffee without sugar;
- lunch: 100-150 g boiled beef, green tea;
- dinner: sandwich of cheese, herbal tea with a spoon of honey.
After feeding protein again, go to the two a fan of week on dairy products and so on. In total, we will have 5 stages to 6 days. If you notice you begin to experience the feeling of hunger during the diet, increase the number of meals and reduce the portion.
The physical activity
Get rid of 15 kg in the short-term without physical activity is practically impossible. Often, the rapid thinning is accompanied by loss of tone of the skin, muscular flaccidity and the appearance of stretch marks. To avoid this, be sure to include in a weight loss program with physical exercise.
For the exercises you can select any time. Start with a small warming, to give body to wake up. Then, go to the force loads (20-30 minutes). The following 15 to 20 minutes, pass an easy and active movement: dancing, enjoy running, practicing step-aerobics, or jump rope. At the end of do some stretching exercises. Conclude the lesson by contrast showers.
If you can't afford the luxury of active training due to an excess of weight or other health problems, there is an output. Start with walks in the open air. With the time, try to increase the speed and duration of walk. Swimming also promotes weight loss, so that you can enroll in the pool.
We help the body to
Often, in a phase of weight loss, after the loss of 6-7 kg, the weight of "stands", and the needle in the scale starts to move down, because it is not as fast. The different ingredients of nutritional supplements help the body to move from a dead point. But you must not abuse them.
To remove the excess fluid and get rid of the swelling, will help diuretic medicines and natural diuretics. Natural diuretic can be attributed to the cherry, celery, cucumber, ginger, parsley, cabbage, green tea, etc
This rapid weight loss can affect the state of the hair, nails and skin. Reception of vitamin complexes will help to prevent the onset of these problems. And easy to lose weight does not lead to serious consequences, necessarily listen to your body.