Sometimes those who lose weight, put in front of a global target that is not of 2-3 kg, and aged 15. And in order to get rid of this "ballast" we want to be as fast as possible. The new design allows you to not only get the body of their dreams, but also to gain self-confidence, and also get rid of the pile of blocks. Therefore, many people are starting to think about how to lose weight in a month with a 15-lbs-without dieting. This is a pretty impressive result, so you need to make bulk changes to your eating habits.
The general guidelines of the
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:
- Is no starvation! You can also arrange for a couple of days of fasting on water, but it fixed all of the 30 days, in any case, it was not worth it.
- Total abstinence from food. These terms and conditions must be adhered to not only during the diet, but even after that, if you want to maintain the new weight. If it is still making the chocolate and sweets and replacing them with dried fruit in it.
- The drinking regime. Water helps to normalize the metabolism, eliminate toxins and slags. One day, it is recommended 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. Animal sources of protein can be obtained from meat, fish, eggs, dairy products, vegetables, beans, and nuts.
- To limit the consumption of fat. In order to achieve your goal, you need to eat 25 grams of fat per day. Try to get them from healthy foods: fish, avocados, egg yolks and olive oil.
- Refrain from processed foods. All kinds of fast food, dumplings, fries, burger is of no value.
- Try to make your diet so that 70 to 75 percent raw vegetables and fruits.
- The throwing of salt. Just stop salting your food, and within a month you will lose about 3-4 lbs.
- Single serving per meal should not exceed 300 grams, of eating every 2.5-3 hours. It doesn't help to dwell on counting calories.
Protein in the diet
Often, in such systems, the power of the run, the athletes prior to the competition. Strictly adhere to all the guidelines, you can lose weight in a month, and 15 kg at home. The most intensive weight loss will occur in the first week, then the pounds would be to go a little more slowly, but steadily. On the basis of protein in the diet, during the diet maintained muscle tone, and weight, and then don't return. So, what can you eat?
- animal protein is the foundation of the diet, you can get it from the chicken breasts and low-fat varieties of fish.
- vegetables-except potatoes;
- the fruit, except the bananas.
- you can drink plain 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 a day, then the lion's share, which is a protein in the food. During the diet, you will easily be able to pursue an education, which is any weakness is going to be at a minimum.
The English diet
This diet is based on reducing the number of calories and the gear change is solid, and fruits and vegetables as well as protein for days and days. It is a good thing that the diet, the body receives the necessary vitamins, but it is not necessary to give up meat, no fruit, no vegetables.
So the diet begins with two days for the handling of dairy products: cheese, yogurt, kefir. Better to use one product throughout the whole day. However, if you want to have diversity, they can be combined, for example, eat 250 g cottage cheese and 800 ml of yogurt per day.
For the next two days, the fruits and vegetables. You are able to eat fresh vegetables and cooked, fresh fruit, and a small amount of whole grain bread, honey, and olive oil. Water and herbal teas can be consumed in large quantities.
The example of the menu of fruits and vegetables a day:
- Breakfast: a glass of tea, 2 of the pears;
- lunch: 200 g of white cabbage, slice of whole grain bread, herbal tea with a teaspoon of honey.
- snack: grapes;
- dinner (not later than 18-19 hours): vegetable salad with beets, carrots, greens, green tea with lemon and honey.
You will need to go to the two days of protein supplementation. Your diet should consist of lean meats (beef, veal, poultry), fish, hard boiled eggs, durum-wheat semolina, low-fat cheese, small amounts of corn bread.
Menu protein for the day
- Breakfast: 2 boiled eggs, 3 protein, a slice of bread, black coffee with no sugar.
- lunch: 100-150 g of boiled beef, vegetables,tea,
- dinner: sandwich with cheese, herbal tea with a spoon of honey.
After the protein in the food, once again, go to the two fixed days in milk, and so on. A total of 5 stages in 6 days. If you find that you are beginning to feel the hunger during the diet, the increase in the number of meals and reducing the portions.
Physical activity
In order to get rid of 15 pounds in a short period of time without physical activity is almost impossible. Often, rapid weight loss is accompanied by a loss of skin tone, laxity of the muscles, and the appearance of stretch marks. In order to avoid this, be sure to include in your weight loss program, exercise.
For this exercise, you are able to choose an appropriate point in time. Start with a short training session in order to allow your body to Wake up. Then, go to the loads (20 to 30 minutes). After 15 to 20 minutes, are you going to be an easy and active motion: a dance, organize a run, do step aerobics or jump rope. In the end, do a few stretching exercises. The complete sessions contrast shower.
If you are not able to afford an active exercise due to obesity or other health problems, there is a solution. Start with a Walk in the fresh air. Over time, try to increase the speed and the duration of the walk. Swimming promotes weight-loss, so that you can get in the pool.
To help the body
It is often the case that at a certain stage of weight loss, after the loss of 6-7 kg of weight, and the scale is starting to move so fast. A variety of fat loss dietary supplements will help the body to get the ball rolling. However, don't abuse it.
In order to remove the excess fluid, and in order to get rid of the swelling, will that help, diuretics and natural diuretics. 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 complex which helps to prevent these problems. And easy to weight loss is not turned to the latter effect, make sure to listen to your body.