Sometimes, those who have weight to lose, in front of a global target, it is not only 2-3 kg and it is 15. In order to get rid of this "ballast" we want to make it as quickly as possible. The new version allows you to not only be in the body of your dreams, but also to have more self-confidence, and also to get rid of the pile of buildings. That is why, a lot of begin to think about how to lose weight in a month up to 15 kg without dieting. This is a pretty impressive result, so you will need to change in many ways.
General guidelines
Before you can start using it to lose weight, you need to get your food. You don't have time to "swing", so there is a need for the first day:
- No hunger, no! It is also possible to request a couple of days of fasting on water, but to fast for all 30 days in any case, it is not worth the effort.
- Complete abstinence from sweets. In this condition, it must be observed, not only during the diet but afterwards, if you want to maintain the new weight. If you go to chocolate and sweets, and replace them with the dried fruit.
- The drinking water from the system. It helps to normalize the metabolism, eliminate toxins, and waste products. Each day, it is recommended to drink 8 to 10 glasses of water.
- Eat the egg white. Eating large amounts of protein, you will lose weight at the expense of fat and not muscle. Protein-rich foods, you can get it from meat, fish, eggs, dairy products, vegetables, and beans, and nuts.
- Limit your consumption of fats. In order to reach your goals, you need to eat 25 grams of fat a day. Try to get them from healthy foods: fish, avocados, egg yolks and olive oil.
- Refrain from processed foods. All kinds of fast foods, potatoes, chips, burgers, you are of no value.
- Try to make a suggestion, so that 70% to 75% raw fruits and vegetables.
- Throw a pinch of salt. Just stop salting your meals, and within a month you can lose up to 3-4 kg).
- The size of the serving of a meal to not more than 300 g, and eat every 2.5-3 hours. It doesn't help to dwell on calorie-counting.
Protein in the diet
Often, with this type of system, the force rotating the athletes for the competition. Strictly adhere to all of the following guidelines can help you to lose weight in a month up to 15 kg at home. The most intensive weight loss will occur in the first week, then the pounds would be to go with a little bit of a slower pace but at a steady pace. Due to the protein diet, while the diet is to maintain muscle tone, and weight, it does not return. So, what can you eat?
- animal protein is the foundation of your diet, you can get it from chicken breast and low-fat varieties of fish;
- vegetables, except potatoes;
- fruits, except bananas;
- you can drink the pure water, mineral water without gas, green tea, and black coffee without sugar in the morning.
Daily caloric content should not exceed 700 to 800 calories, with the lion's share — that is, protein-rich foods. During the diet, you will easily be able to keep on working hard, as a weakness, at least it will be.
In the uk the diet
This diet is based on reducing the number of calories and the combination of the fast, fruit and vegetable and protein days. It is nice to see that I am following the diet, the body receives the necessary vitamins, but it is not necessary to give up meat, no vegetables, no fruit.
So the diet begins with two days before to the treatment of dairy products: cheese, yogurt, and kefir. Better to have the use of the product throughout the day. But if you want variety, they can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt each day.
For the next two weeks — the fruit and vegetable. You can eat fresh vegetables and cooked with fresh vegetables, a small amount of grain, bread, honey, and olive oil. Water and herbal tea can be drunk in any quantities.
Example, a menu of fruits and vegetables of the day
- Bed and breakfast: a glass of tea, 2 of the peer;
- lunch: 200 g of cabbage, a slice of grain bread, herbal tea with a teaspoon of honey;
- afternoon snack: grapefruit;
- dinner (not later than 18-19 hours): vegetable salad with beets, carrots, and fruit), green tea with lemon and honey in it.
Then you're going to have two days of protein supplementation. The diet should consist of lean cuts of meat (veal, beef, poultry), fish, hard-boiled eggs, and hard low-fat cheese, small amounts of corn bread.
A Menu of protein a day
- Breakfast: 2 hard-boiled eggs, or 3 egg white, a slice of bread, black coffee, without sugar;
- lunch: 100-150 g of boiled beef, and green tea;
- dinner: sandwich with cheese, herbs and a cup of tea with a spoon of honey in it.
After the protein, eat every two days and fasting for dairy products. A total of 5 stages in 6 days. If you find that you are feeling during the diet, the increase in the number of meals and reducing their portion sizes.
Physical activity
In order to get rid of 15 pounds in a short period of time without any physical activity it is next to impossible. Often, rapid weight loss is accompanied by loss of the skin, weakness of muscles, and the appearance of stretch marks. In order for this to occur, you also need to be in the weight loss program of exercise.
For exercise, you can opt for a suitable period of time. Start with a short workout to give your body a Wake-up call. Then go to the load (20-30 minutes). After about 15-20 minutes, in an easy and active movement, dancing, arranging for a run, do step aerobics or jump rope. In the end, do a few stretching exercises. The complete sessions contrast shower.
If you can't afford to be in the active exercise due to obesity or other health problems, there is a solution to this. To Start with, a Walk in the fresh air. In the course of time, will try to get the speed and the duration of the walk. Swimming stimulates weight-loss, so that you are able to participate in the pool.
The body
It's possible that at a certain stage of weight loss, after the loss of 6 to 7 kg in weight, and the scale is starting to move down so fast. Several fat loss dietary supplements will help the body to get the ball rolling. But don't abuse them.
For the removal of excess fluid, and in order to get rid of the swelling, it will help you of diuretics and natural diuretics. The natural diuretic properties are cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc., etc.
This fast-paced weight loss it can have an adverse effect on the condition of the hair, nails and skin. Vitamin complexes will help to prevent these problems. And it's easy to lose weight it is not converted to a heavy effects, be sure to listen to your body.