Sometimes those who lose weight, put it in front of a global goal, not the 2-3 pounds, and they are all 15. And to get rid of this "ballast" we want it as soon as possible. The new form allows you to not only get the body of your dreams, but also to build confidence and trust, and to get rid of the amount of the complexes. So, a lot of people are starting to think about how to lose weight in a month by 15 pounds without any dieting. This is a very impressive result, so you have to change many habits.
Guidelines
Before you start to lose weight, you need to get your food. You don't have the time to be "swinging", so it is necessary to change from the first day:
- Don't need of food! You can arrange a few days of fasting on water, but to be fast, all of the thirty (30) days, in any case, it's worth it.
- Complete abstinence from sweets. This condition must be observed, not only during the diet, but even after that, if you want to keep your new weight. If it still pulls to the chocolate and sweets, replace them with dried fruit.
- Use of the rule. Water helps to normalize the metabolism, eliminate toxins and slags. On the day, it is advisable to drink 8 to 10 glasses of water.
- To eat protein. Eating large amounts of protein, you will lose weight at the expense of fat, and not muscle. With animal protein you can get from meat, fish, eggs, dairy products, vegetables, and beans, and nuts.
- Limit the consumption of fats. To achieve your goal, you need to eat 25 grams of fat a day. Try to get them from healthy foods: an egg, avocado, eggs, egg yolk, olive oil.
- Refrain from processed food. All kinds of fast food, dumplings, the chips, the people are of no value.
- Try to make your diet so that 70 to 75 percent raw vegetables and fruits.
- Put salt in it. Just stop salting your food, and in a month you will lose about 3-4 pounds.
- The serving size of the food does not have to be in excess of three hundred (300) grams, eat every 2.5-3 hours. It helps not to dwell on counting calories.
The protein in the diet
Often, for such a system, the effect of the direction of the athletes prior to the competition. In a way, the strict implementation of all instructions provided to you, you can lose weight in a month by 15 pounds in the house. The most intensive weight loss will occur in the first week, and pounds will go a little more slowly, but in a sustainable way. Because of the protein in the diet, in the diet to maintain the muscle tone and the weight and will not be returned. So, what can you eat?
- animal protein is the foundation of the diet, you can get that from chicken breast and low-fat varieties of fish;
- vegetables, except potatoes;
- fruits, except bananas;
- you can drink the water, a simple mineral water without gas, green tea, black coffee without sugar in the morning.
Daily caloric content should not exceed 700-800 kcal and it, the lion's share — that is, the the protein foods. During the diet, you will easily be able to continue the training, as well as any weakness will be minimal.
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This diet is based on reducing the number of calories, and changing fast, the fruit and vegetables, and protein in for the day. It is best to following a diet, the body receives the necessary vitamins, but you don't have to give up meat, no fruit, no vegetables.
So the diet begins with two days for the treatment of dairy products: cheese, yogurt, kefir. Better to use a product all day long. But if you want diversity, then they may be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt a day.
The next two days — the fruit and vegetable. You can eat your vegetables fresh and stewed, fresh fruit, and a small amount of corn bread with honey and olive oil. Water and herbal teas can be drunk in any quantity.
A sample menu for fruit and vegetable of the day:
- Breakfast: a cup of tea, 2 of the pears;
- lunch: 200 g of cabbage, slice of bread, grain, herbal tea with a teaspoon of honey;
- snack in the afternoon: grapefruit;
- dinner (not later than 18-19 hours): vegetable salad with beets, carrots, and greens, green tea with lemon and honey.
You will then have to go back to the two days of protein supplementation. The diet should consist of lean meat (veal, beef, chicken), fish, eggs to be boiled, is established in a low-fat cheese, small amounts of grain and bread.
The Menu of protein a day
- Breakfast: 2 eggs, boiled, or 3 protein, a slice of bread, black coffee, without sugar;
- lunch: 100-150 g of boiled veal, green tea;
- lunch: sandwich with cheese, herbal tea with a teaspoon of honey.
After the protein in the food the time to go for a couple of days of fasting for the products of the dairy, and so on. In total, you get 5 stages in 6 days. If you notice that you start to experience hunger while dieting, an increase in the number of meals and reducing the portions.
Physical activity
To get rid of 15 pounds in a very short period of time without any physical activity was virtually impossible. Often, rapid weight loss is accompanied by a loss of skin tone, sagging of muscles and the appearance of the stretch marks. To avoid this, be sure to include it in your weight loss program and exercise.
For exercise, you can choose any convenient time. Start off with a training brief to be given to your body to Wake up. Then, go on to power the load (20-30 minutes). After 15 to 20 minutes, and do it in an easy and active movement: the dance, set a time, do step aerobics or jump rope. In the end, do a few stretching exercises. The full court of the opposite of that at all.
If you are not able to keep up the active exercise due to excess weight or other health problems, there is a solution. Start with a Walk in the fresh air. With the passage of time, to try to increase the speed and the duration of the walk. Swimming also promotes weight loss, so you can join in on the pool.
To help the body
It often happens that in a certain stage of weight loss, after losing 6 or 7 pounds, the weight of the lies, and the scale starts to move down so fast. Of the various fat burning dietary supplements will help the body to get the ball rolling. But don't abuse them.
To remove the excess liquid and get rid of the swelling and will help with diuretics, and the diuretics natural. Natural diuretic properties include cranberries, celery, cucumber, ginger, parsley, cabbage, green tea, etc.).
This rapid weight loss can negatively affect the condition of hair, nails and skin. Vitamin complexes will help to prevent these problems. And it's easy to weight loss is not turning to the effects of severe, be sure to listen to your body.