Sometimes they do, which is to lose weight, have a set of global objectives: at 2-3 kg, but in all of the 15. In addition, to get rid from "a ballast" in the will, as soon as possible. A new form of that allows you to not only get the body of dreams, but also to gain confidence, as well as to get rid of the pile of tubers. As a result, many start to think about how to lose weight in a month for a 15 kg without dieting. This is a pretty impressive result, so it will have to change many of the habits of the.
The general recommendations of the
Before you start to lose weight, it is necessary to be aware of your eating habits. You don't have time to "swinging", so it's changed from day one:
- No fasting! You can also arrange a number of fasting days on the water, and starve all of the period of 30 days, in any case, it is not worth the effort.
- To opt out of the sweets. This condition has been observed not only in diet, but also by the way, if you want to maintain the new weight. However, if it is towed on to the chocolate and sweets, replace them with dried fruit and fruit.
- Compliance with drinking regime. Water boosts your metabolism, removes toxins and slags. Of the day recommended that you drink 8 to 10 glasses of water.
- To eat protein. When you eat a lot of protein, you will lose weight at the expense of fat, but not at the expense of the muscles. Animal protein can be obtained from meat, fish, eggs, dairy products, and plant — from beans and nuts.
- Limit the amount of alcohol intake of fat. In order to achieve its objectives, it is necessary to eat 25 grams of fat a day. Try to get them out of healthy food: fish, avocado, egg yolk, olive oil.
- Walk away from processed foods. Of all the types of quick to cook dishes, the gnocchi, so the chips, the hamburgers do not assume any value.
- Try to draw up a menu for it, in order to 70-75% consisted of uncooked fruits and vegetables.
- Try to avoid salt. Just stop sālīt food, and within a month you will lose 3 to 4 kg kg kg kg kg
- The portion size for one meal should not exceed 300 grams, eat every 2.5-3 hours. It will not ieciklēties counting calories.
The protein in the diet
This is often the power supply system to be used by athletes prior to competition. In strict compliance with all the recommendations you can lose weight in a month for a 15 kg at home. The most intensive weight loss will be in the first week, then the extra pounds will take away a little more slowly, but steadily. Due to the protein in the diet, the diet keep the muscle tone, but the weight of the post it will not be returned. So, what you can eat?
- animal protein — it is essential in the diet, it can be obtained from chicken breasts and low-fat varieties of fish;
- vegetables; other than potatoes;
- fruit; other than bananas;
- drink plain water, mineral water without gas, green tea, black coffee, without sugar in the morning.
The daily calorie amount should not exceed 700-800 calories, they for the most part directly to the protein in the food. Diet time, you will be able to continue to provide training in any of the weakness of the expression will be kept to a minimum.
In English the diet of
This diet is based on reducing calories and in the alternation of the unloading of fruit-vegetable and protein days. It is good because of the diet, during the body absorb essential vitamins, but in this case, do not give up no meat, no fruit, no vegetables.
So, the diet starts with a two fasting days in milk and milk products: cheese, yogurt, yogurt. Better to use a single product during the day. But, if the will of the variety, you can combine these, for example, eat 250 g cottage cheese and 800 ml of kefīra of the day.
For the next two days, the fruit-vegetable. You can eat vegetables fresh, or sauteed in the form of fresh fruit, a small amount of grain, bread, honey, and olive oil. Water and herbal teas to drink in any quantity.
The approximate menu of fruit-vegetable of the day:
- breakfast: a cup of tea, 2 of the pears;
- lunch: 200 g of sautētu of cabbage, a slice of grain bread, herbal tea with a teaspoon of honey;
- launags: grapefruit;
- the dinner in (18-19 hours): vegetables, lettuce, beets, carrots, and greens, green tea with lemon and honey.
It is then necessary to move on to the two days of the protein in the meal. The diet should consist of low-fat varieties of meat (veal, beef, poultry), fish, boiled eggs, hard varieties of the lean-burn cheese with a small amount of grain for bread.
A menu of protein a day
- breakfast: 2 boiled eggs, 3 protein, a slice of black coffee without sugar;
- lunch: 100-150 g of boiled beef, a green tea;
- dinner: sandwich with cheese, tea with a spoon of honey.
After a protein meal again, go to the two landing days, the fermented milk products, and so on. You will manage the 5 stages of the 6 days ago. If you'll notice that you start to feel the hunger of the diet at the time, you can increase the quantity of meals and reduce the portions.
Physical activity
To get rid of 15 kg in a short time, without any physical activity it is next to impossible. Often, a rapid wasting accompanied by loss of tone of the skin, muscle, ļenganums, and the stretch marks from occurring. In order to avoid this, there always is dense in the implementation of programmes.
For the type of exercise you can choose whenever you choose. Start with a small warm-up, in order to allow the body to wake up. Then move on to the power of the loads (20 to 30 minutes). The following 15 to 20 minutes to pull the light in and on the active motion: a dance, sarīkojiet for a jog, not take too much of a step-aerobics or jump with a jumping rope. At the end of the perform some stretching exercises. End of lessons in a cold shower.
If you are not able to afford the intensive training, because put on weight or other health problems, the way out is in. Start with a stroll in the fresh air. By the time to try to increase the speed and the duration of the walk. Swimming also contributes to the slimming so you can log in to a swimming pool.
They help the body to
Often, a period of weight loss, after the loss of 6-7 kg in weight ' up ' and the weight of the arrow begins to move down at a slower pace. A variety of fat-burning dietary supplements will help the body to move from a dead centres point. But it is not worth to use them in bad faith.
To expel the excess fluid and get rid of the edema will they preparations, and natural diuretics. The natural diurētiķis you can be cranberries, celery, cucumber, ginger, parsley, kale, green tea, and so on
There are so quick weight loss can have a negative influence on the condition of the hair, nails and skin. Reception of vitamin complexes will help to resolve this problem. And easy for weight loss is once again the serious consequences, and will definitely listen to your body.