Minus 15.9 kg in 2 months - Success Stories

The desire to have a slim, attractive body is very easy to turn into reality. To do this, you don’t have to spend a lot of effort, time or money. A few simple but effective recommendations will allow you to get your dream figure in the shortest possible time.

A fit and slender figure, in the modern world, has long been not so much a tribute to fashion, but an important component of the image of a successful person.

An attractive silhouette is the calling card of its owner and reflects his competitive ability, both in his personal life and in his professional life. No matter how sad it may sound, there is a clear relationship between excess weight and the level of life satisfaction.

Basic rules for losing weight

It will not be possible to improve your figure only through strict dietary restrictions, because then the skin will lose its elasticity. If you thoughtlessly approach the choice of diet for weight loss, you can worsen the condition of the body. To lose 15 kg in 2 months, you need to develop your own individual behavior strategy. This plan should include regular exercise and a balanced diet. This comprehensive approach will help you develop the habit of a healthy lifestyle and exercise, which will have a positive impact on your health and help you lose extra pounds.

Maintaining water balance in the body

Drinking the right amount of fluid with a varied menu helps cleanse the body of waste and toxins, and in combination with sports helps reduce body weight. To calculate the required amount of water, you can use the formula: 40 ml per 1 kg. During hot periods and during active training, you need to drink more, because the body sweats intensely and there is a risk of dehydration. Liquid is not only water (although it is preferable), it also includes juices, juicy vegetables, fruits, soups and drinks. It is better to drink your fluid intake throughout the day, rather than at once.

Active lifestyle

Most people in the age of information technology prefer lying down with a tablet to regular walks, but it is very important to stay slim to use every free minute for movement. The body quickly gets used to a sedentary lifestyle, and then even a small workout becomes too much for it. An active lifestyle, together with the right menu, helps produce the hormone of happiness endorphin, thanks to which depression goes away, brain function improves, and the internal state of the body is harmonized.

An active lifestyle combined with limited calories is an excellent prevention against most diseases and a great way to become thinner in 2 months. In the absence of sports in a person’s life, the following processes occur in the body:

slowing down metabolism;
decreased production of enzymes (fat burning);
slagging, weight gain;
deformation of the spinal elements;
decreased muscle tone, weakening of the heart muscle;
low resistance to infectious diseases.

Sports activities

When starting training, you need to keep in mind that the weight will not come off immediately. This feature is due to the fact that muscles, as they develop, increase in size and become heavier than fat. If you start regular exercise (2-3 times a week) and switch to healthy meals, your figure will improve and your skin will not sag. To get the maximum effect, it is better to choose the sports that you like best (swimming or yoga). You need to train your body to use a free minute for training, then it will become a habit.

To make regular workouts enjoyable, you can use several working methods during the period of weight loss by 15 kg:

do not forget about rewards (you need to set yourself a goal, and after achieving it, pamper your body, for example, with cosmetic procedures);
don’t try to do all the exercises at once (this way you won’t achieve anything other than a loss of strength);
gradually, regularly increase the load during training, work the muscles more deeply;
find like-minded people (this helps to develop the sports discipline necessary when playing sports);
when choosing the type and duration of training, you need to focus on your characteristics and preferences;
tune in only to the positive during training (the right motivation can charge the body with energy).

Two month

To say goodbye to 15 kilograms in 2 months and maintain the new weight, you will have to work hard. To obtain such a result, you will need a whole range of methods - diet correction, physical activity, psychological work on yourself and consultation with a nutritionist.

You need to prepare in advance for a two-month diet marathon. Lack of preparation comes with health risks. Before you radically change your diet and lifestyle, you need to remove toxins from your body, put your metabolism in order, and treat existing diseases.

If you have already prepared for the diet properly, follow these recommendations for 2 months:

Forget about flour and sweets.
Limit your use of animal fats as much as possible.
Reduce your daily caloric intake to 1200 kcal.
Deload weekly.
Increase the number of meals to 5-6 times a day and reduce the size of portions. You can have your last meal 2 hours before going to bed, no later.
Eat fiber daily—at least 30 grams.
Walk every day. The duration of one walk should be at least 40 minutes.
Visit the gym or pool three times a week.
Take vitamin and mineral complexes.

How to lose 15 kg in 2 months

Before you begin making changes to your lifestyle, you need to develop a basic plan. It should clearly set realistic goals, set a meal plan and schedule the load. How much weight can you lose in 2 months? It all depends on the initial weight, the chosen nutrition system, the type and intensity of training. A healthy diet and a gradual increase in metabolic rate form the basis for a healthy reduction in body volume. It is better to start losing kilograms by drawing up a menu and calculating the daily amount of calories needed for the human body.

To get rid of the maximum amount of extra pounds, nutritionists have developed a system of general principles of proper nutrition:

the eating regimen should consist of three to five regular meals per day (300 gram serving);
You need to learn how to satisfy your hunger with kefir (up to 200 ml of low-fat kefir), you can eat 1 apple;
sugar, salt, flour products, fatty meat or fish products are harmful to the figure;
when consuming dairy products, you need to pay attention to their fat content, it should not be more than 5%;
the consumption of protein-rich foods is allowed - chicken breast, lean meats and fish;
you can eat fruits and vegetables (not starchy), it is recommended to add greens or legumes to your usual dishes;
Adding foods with unsaturated fats to your diet – seeds, nuts, flaxseed oil – will help you lose weight;
choose methods of heat treatment of products without oil and frying (steaming, baking or boiling);
it is allowed to drink green or weak black tea, coffee without added sugar or milk, compotes;
Adequate hydration will help cleanse the body and reduce weight.

Calculate your daily calorie needs

Each person, depending on his lifestyle, consumes a certain amount of calories per day. The lion's share of the energy value of products is spent on ensuring the vital functions of the body, a smaller part goes on physical and mental stress. A person who loves sports, prefers to run or train in the gym, does not suffer from problems with excess weight. Now it is possible to calculate the required number of calories using online calculators, but you can determine the required calorie intake for losing 15 kg of weight manually.

If you can’t use a calculator online, then you can use the following formula to calculate your daily calorie intake:

Calculation for women	(Human weight (kg) * 10+6.25 * height (cm) - 5 * age (years) -161) * activity coefficient (load index)
Calculation for men	(Person’s weight (kg) * 10+6.25 * height (cm) - 5 * age (years) + 5) * activity coefficient (load index)

To find out your load index, you need to determine the frequency and duration of sports training and physical work:

1.2 – lack of physical activity, lack of sports;
1.375 – jogging (another type of exercise) three times a week;
1.4625 – loads five times a week;
1,550 – intensive and regular classes (five times a week);
1.6375 – daily complexes;
1.725 – daily intensive training once or twice a day;
1.9 – physical work, daily loads.

Make a weight loss plan for 2 months

To lose 15 kg in 2 months, you need to develop a clear weight loss plan and carefully follow it. Before you start drawing up a menu or training program, you need to determine the type of sport, schedule and intensity of exercise. You should not plan to lose too many kilograms of weight; you need to realistically evaluate yourself and the capabilities of your body. Restrictions on the menu and heavy physical activity can undermine human health. Fasting mode triggers a program in the body to burn muscle tissue rather than fat.

In order for the plan to lose 15 kg in two months to work, before you start implementing it, you should learn a few secrets:

Portion size plays an important role when taking into account the calorie content of the daily diet (the amount of food is determined based on the chosen nutrition system and eating regimen);
500 grams of weight - 3500 calories , so it is very important to accompany the correct menu with regular exercise during the period of weight loss;
weight loss is not only about burning fat ; in addition to fat deposits, the body loses water and muscle mass (therefore, sports are necessary);
positive motivation is to set realistically achievable goals for losing excess weight for a certain period of time (for example, lose 1 kg in 1 week or lose 10 in two months), carefully monitor their implementation.

Develop a training program

To enjoy losing weight, you need to decide on a sport. If a person likes to swim, but does not tolerate power loads very well, it is better to choose swimming - only then positive emotions will allow you to develop the habit of exercise, protect you from breakdowns and allow you to burn excess weight. To lose 15 kg in 2 months, you should choose the intensity of exercise and nutrition system based on the characteristics of the body. Gradually increasing the rhythm of exercise, regular exercise and good sleep will help you lose weight and improve your health.

Switch to fractional meals

The effectiveness of fractional meals has been proven by nutritionists around the world. Thanks to frequent meals (in small portions) and the absence of feelings of hunger, the body perceives the transition to such a diet calmly, without trying to store more fat reserves in case of anxiety. The fractional menu system has a positive effect on the functioning of the gastrointestinal tract and other organs. Experts recommend switching to a diet regimen during the rest period. At this time, there is an opportunity to think through the menu in advance, make purchases, try a new sport and develop a regime.

With fractional meals for weight loss over 2 months, the more meals per day, the better. The main thing is to watch the portions and adhere to a few simple rules:

For 14 days, the energy value of the daily diet is from 1200 to 1500 calories, then for 8 weeks the calorie content is from 1500 to 1800 calories;
We divide the daily amount of calories into all meals;
breakfast – nutritious (more calories), dinner – light;
The maximum result can be obtained if you eat daily at equal intervals.

Nutritionist opinion

Nutritionists are absolutely unanimous in assessing the described methods for rapid weight loss: all of them are completely unfounded scientifically and can completely unbalance the body. As side effects you can get:

headache;
vascular spasms;
pressure surges;
disorders of the gastrointestinal tract;
tachycardia;
renal colic;
pain in the right hypochondrium.

The proposed diets are almost starvation, so they may well cause hungry fainting. In any case, you should avoid driving for this period.

Such diets are contraindicated for everyone without exception, but they can cause the greatest harm to those who suffer from any chronic diseases, have a weakened immune system, or perform physical work.

How to change your diet to lose weight

People often get used to eating their problems with tasty treats even while losing weight. It's difficult to give up this habit. Consuming sugary carbonated drinks instead of water, chocolate instead of fruit, fast food instead of a full meal are the reasons for gaining excess weight. Such thoughtless eating can provoke various diseases. To lose 15 kg in 2 full months, just changing your diet is not enough. It is important to avoid overeating, maintain the body’s basal metabolism, gradually change your eating habits, and exercise regularly.

Diet

There are a huge number of different weight loss systems in the world: some of them are more effective, but significantly harm the body, while others cause minimal damage, but the results are not encouraging. It is necessary to choose a nutrition system based on your weight loss goal and taste preferences. One person will choose sports nutrition, another will become a vegetarian. Proper snacking, replacing unhealthy snacks with healthy foods, and a rich diet are healthy ways to lose weight. The main thing is that your daily diet is balanced and varied.

One of the most popular nutrition systems for losing weight by 15 kg in 2 months is the Atkins diet. It is divided into 2 phases. The first stage lasts 2 weeks, the menu contains the minimum amount of carbohydrates necessary for the body. To lose weight, you need to adhere to the following diet:

Breakfast menu	low-fat dairy products (kefir, yogurt without fillers, low-calorie cottage cheese); from drinks - green or black tea or coffee without sugar;
Lunch menu	You are allowed to eat a plum or pear, a few slices of orange (watch your daily calorie intake);
Lunch menu	lean steamed fish, rice and vegetables (potatoes are prohibited); fish soup, wholemeal bread (2 slices), 1-2 tomatoes, tea with dried fruits, tangerine; baked or boiled veal with fragrant spices or herbs, rice, cucumber salad without oil and salt (you can use soy sauce);
Afternoon snack menu	a glass of kefir (minimal fat content), an apple or green tea (monitor your daily calorie intake);
Dinner menu	salad of pickled corn, hard-boiled egg, boiled squid and shrimp (we prepare the sauce from garlic, lemon juice and olive oil), brown rice; baked chicken fillet (250 grams) and a small grapefruit; stewed cauliflower and broccoli with soy sauce, olive oil and beaten egg, veal baked with garlic; small fish baked on the grill or in the oven, vegetable salad (tomatoes, bell peppers, lettuce, cucumbers, 1 egg and a few pine nuts), rye bread (1 piece), small pineapple.

Cruel ideas

The main idea is to almost completely deprive the body of fast carbohydrates, which, by the way, are a source of energy. But a regular low-carb diet does not give such a rapid plummet. Therefore, even more stringent methods for rapid weight loss were invented, which can roughly be called the “Minus 15 kg” diet. They promise a loss of 15 kg in just 20 days if you adhere to the following rules:

Strictly follow the recommendations for the prescribed diet, do not supplement it or change it.
Drink a lot of water, preferably filtered - from 1.5 to 2 liters per day.
Have dinner no later than 19.00, or at least drink a glass of low-fat kefir two hours before bedtime.
Completely give up all types of alcohol and, if possible, smoking during these days.
Eliminate carbonated drinks, black tea, pastries, and sweets from your diet.
Limit physical activity as much as possible - the body will already suffer from a lack of energy.
Try to spend at least 1 hour a day in the fresh air - this speeds up metabolism and saturates cells with oxygen.
Sleep at least 7-8 hours a day and under no circumstances take sleeping pills.

Exercises to lose weight by 15 kg

Physical activity in combination with proper nutrition has a good effect on human health, figure and promotes weight loss. The main task is to choose the most suitable type of load and perform them regularly . Working out is a great way to maintain weight or lose a few extra pounds. You can start by trying to run a few kilometers after getting up in the morning or by setting a time frame and regularity for attending workouts that you cannot skip. You should try to do weight loss exercises at home if you can’t go to the gym.

At home

With a busy schedule, people often forget about the need to exercise, although a half-hour home workout is enough to lose weight and maintain a toned figure. Before you start doing the exercises, you need to warm up, thoroughly working out all muscle groups. Warming up your body well before physical activity is a great way to minimize the risk of injury. Regular exercise for weight loss at home can be done at any convenient time, the main thing is to develop the habit of proper nutrition.

Before you begin compiling a set of exercises, you need to identify problem areas that require special attention during weight loss. Different exercises are effective for each zone when burning fat:

1. Exercises for the buttocks:

stand (legs wider than shoulders, bent at right angles, hold in this position);
squats (several sets of 20-40 times);
from a squatting position, a sharp jump upward.

2. Leg exercises:

while lying on your back, place your hands on your buttocks, raise your legs up and spread them apart 10 times;
at a fast pace, kneeling, you need to stretch your arms forward and sit on each buttock in turn, tilting your body;
slow squats in the “feet shoulder-width apart” position with feet and knees turned outward, with a delay;

3. Abdominal exercises:

while lying on your back (arms under your head, legs straight), lifting your body until your chest touches your knees;
twisting (from a lying position on your back with your knees bent, twist your body to reach the kneecap of the other leg;
raising the legs from a lying position to 45 degrees with a delay.

4. Exercises for the back:

delayed pelvic lifts from a supine position (rhythmic, large amplitude, legs bent at the knees);
stretching your arms and legs up alternately in a lying position (you need to lift your shoulder blades and hips off the floor);
lying on your stomach, you need to lift your arms and legs off the floor.

5. Exercises for arms:

push-ups (lying position, knees bent, repeat exercise 10 times);
push-ups with a chair (standing with your back, put your hands on a chair, stretch your legs and gently bend your elbows);
Stretch your arms in front of you, standing straight, hold the maximum in this position.

In the gym

Thanks to the variety of exercise machines, you can exercise on them for the purpose of losing weight, while simultaneously developing different muscle groups. While exercising in the gym, you need to monitor your heart rate, do a good warm-up first, and exercise regularly. If a person has a low level of fitness, then to lose weight, you should start with aerobics, swimming or dancing. When the body has gained strength and flexibility, then you can move on to strength training equipment. Exercises are carried out in three approaches with short breaks.

To obtain maximum results, it is necessary to carry out feasible training without heavy overload. Fitness trainers recommend doing several of the most effective exercises while losing weight:

squats with a barbell (put a barbell without circles on your shoulders and squat 15 times with maximum amplitude, this exercise will help you lose weight in your legs and pump up your buttocks);
lunges with dumbbells (number of exercises in 1 approach – 10 times for each leg);
pulling a dumbbell with one hand towards the waist (one leg is straight, the other is bent and placed on a support, while bending down, lower and raise the dumbbells alternately with each hand 10 times);
pull-ups on the horizontal bar (maximum number of exercises);
bench press in a lying position on an inclined bench with equipment (dumbbells or barbell, the number of exercises per approach is 10-12 times).

Body beauty treatments

As practice shows, during the period of weight loss, the skin requires additional care. A person who is losing weight should pay attention to cosmetic procedures. Beauty salons offer massages or other weight loss treatments. If it is not possible to visit a specialist, you can correct figure imperfections after losing weight through procedures at home. Slimming baths, wraps, masks on problem areas in combination with healthy food do an excellent job of sagging problem skin.

Three months

To lose 15 kg in three months, there is no need to go on a strict diet and drive yourself to exhaustion in the gym. You will reach your goal if you reduce your daily diet to 1,300 calories and set aside at least an hour every day for exercise. An instructor or video lessons on the Internet will help you decide on the optimal set of physical exercises. It’s even better to alternate training in the gym with dancing or running.

By following these recommendations, you can count on a 5-kilogram monthly weight loss without any damage to the body.

In 3 weeks

It is necessary to drink at least 2 liters of still water per day. It is recommended to drink green tea with lemon. It is allowed to consume 1 teaspoon of honey per day.

Menu for week 1

Daily

Breakfast: 1 boiled chicken egg, 1 orange.
Lunch: 200 g low-fat cottage cheese, 1 grapefruit.
Dinner: 200 g boiled chicken breast, 100 g stewed vegetables (except potatoes).

Week 2

Daily

Breakfast: 200 g of boiled rice or buckwheat without salt, butter and milk.
Lunch: 200 g vegetable broth.
Dinner: 150 g low-fat cottage cheese, 1 apple.

Week 3

Daily

Breakfast: 200 g of salad (tomatoes + cucumbers + olive oil + lemon juice), 1 bread.
Lunch: 200 g vegetable stew (any vegetables).
Dinner: 150 g low-fat cottage cheese, 1 grapefruit.

Physical exercise

If you choose fasting, then physical exercise during this period is contraindicated, as the body will be too weakened. With mono-diets, two- and three-week weight loss, you can perform a 20-minute set of exercises (stretching, squats, side bends, running) twice a day. Physical activity will significantly enhance the effect of any diet. The main rule is to monitor your well-being. If you feel bouts of nausea, weakness, or heart pain, stop exercising or reduce the intensity of exercise.