At times it is those who are weight-set global targets: not 2-3 kg, but all the 15. With to get rid of this "ballast" would like to as quickly as possible. The new shape allows you to not only get the body of dreams, but and get self-confidence and get rid of a bunch of complexes. So many have begun to think about how to lose weight in a month 15 kg without dieting. This is a pretty impressive result, so have many to change habits.
General recommendations
Before you start slimming, it is necessary to understand your diet. You don't have the time "swinging", so to change it, it should be already from the first day:
- No hunger! You can organize several fasting days in the water, but the hunger of all within 30 days no way not worth it.
- The complete surrender of the sweets. This condition is necessary to follow not only the diet, but after that, if you want to save the new weight. If, however, pulls the chocolate and candy, replace those dried fruits and fruits.
- Compliance with drinking regime. Water stimulates the metabolism normalization, found in the toxins and waste products. A day is recommended to drink 8-10 glasses of water.
- Eat protein. By eating a lot of protein, then the body weight reducing fat at the expense of, not muscle at the expense of. Animal protein you get from meat, fish, eggs, dairy products, vegetables, and beans and nuts.
- Limit fats consumption. To achieve its objective is the need to eat 25 g of fat a day. Try to get them to useful products: fish, avocado, egg yolk, olive oil.
- Out of the processed food. All sorts of dishes quick cooking, dumplings, French fries, hamburgers do not carry any value.
- Try to draw up a diet so that 70-75% were raw fruit and vegetables.
- Out of the salt. Just stop dishes of salt and the month you will lose about 3-4 kg
- The size of the servings per meal shall not exceed 300 g, eat out every 2.5-3 hours. It helps to not talk about counting calories.
Protein diet
It is often such a system the power supply used for athletes before the competition. Strictly follow all the recommendations, it is possible to lose weight month to 15 kg in domestic conditions. The most intensive weight loss head in the first week, then the pounds will go a little slower, but stable. Thanks to the protein diet, diet time saved in muscle tone and weight you will not be refunded. So, what can be eaten?
- animal protein — the basis is nutrition, it is possible to get chicken breast and lean varieties of fish;
- vegetables, except potatoes;
- fruits, except bananas;
- can drink normal water, mineral water without gas, green tea, black coffee without sugar in the morning.
Daily calories must not exceed 700-800 kcal, this the lion's share of just the protein of the food. Diet time, you can continue to workout, because all the manifestations of the weakness is minimal.
The English diet
This diet is based on reducing the quantity of calories and alternation of unloading, the fruit and vegetable and protein days. It is good that in the time of nutrition the organism receives the necessary vitamins, but it does not have to give up, nor meat, not fruit or vegetables.
So, the diet starts with two fasting days dairy products product: curd, yogurt, yogurt. The best is to eat one product during the day. But if you want diversity, they can be combined, for example, eat 250 g of curd cheese and 800 ml of keefiri day.
The following two days — the fruit and vegetables. Can eat vegetables fresh and stewed, fresh fruit, a small amount of grain, bread, honey and olive oil. Water and herbal teas can drink in all quantities.
Sample menu fruit and vegetables a day:
- breakfast: a cup of tea, 2 pear;
- lunch: 200 g cabbage, slice grain bread, herbal tea with a teaspoon of honey;
- lunch: grapefruit;
- dinner (not later 18-19 hours): lettuce, beets, carrots, greens, green tea with lemon and honey.
It is then necessary to move the two days of protein meal. The diet should consist of lean variety of meat (beef, beef, poultry) and fish, hard-boiled egg, hard low-fat cheese, small amount of grain 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 beef, green tea;
- dinner: sandwich with cheese, herbal tea with a spoon of honey.
After the protein food, click again on the two unloading days of the fermented products and so on. In total you can get 5 stages to 6 days. If you notice that the experience of hunger, diet time, increase the meals number of and reduced to one per meal.
Physical activity
To get rid of 15 kg in a short period of time without physical activity is almost impossible. Often the rapid weight involves a loss of skin tone, sagging of muscles and stretch marks to emerge. To avoid this, then definitely switch programme compilation of physical exercises.
Can be used to select the appropriate time. Start with a small pre-heating, in order to give the body to wake up. Then continue to power the loads (20-30 minutes). Following 15-20 minutes, slide the light and active in motion: a dance, organised a jog, do step-aerobics, or jump rope. At the end do a few exercises, the exercises. Stop the action cold shower.
If you cannot afford an active workout due to excess weight or other health problems, the way out is there. Start hiking walks in the fresh air. Over time try to increase the speed and duration of walking distance. Swimming conducive to thin into, so you can agree on: the swimming pool.
We help the body
Often at some stage tablets, after losing 6-7 kg, the weight of the "rising" and the arrow of scales will start to move down is no longer so fast. Different fat burning supplements to help the body to get the ball rolling. But don't pay them to abuse.
Bring out the excess fluid and get rid of swollen help medications diuretics and natural diuretics. Natural diuretic can be attributed to the cranberries, celery, cucumber, ginger, parsley, cabbage, green tea and so on
Such rapid weight loss can have a negative impact on the national hair, nail and skin. Reception of vitamin complexes will help to prevent these problems. And that easy weight lowering is not the result of serious consequences, then definitely listen to your body.