How to lose 15 kg in a month: effective diets and real tips

How to lose 15 kg in a month?

Proper weight loss is based on changing your entire diet. You will have to change your menu from day 1. Useful recommendations will help you figure out how to lose 15 kg correctly.

1. You can't go completely hungry! Arrange 2-3 fasting days, drink only water.
2. Replace sweets with fresh or dried fruit.
3. Strictly observe the drinking regime.
4. Include protein foods in your diet.
5. Eat foods with healthy unrefined fats (avocado, egg yolk, olive oil, lean fish).
6. Completely eliminate processed foods from your menu.
7. Remove salt from the menu.
8. The amount of vegetables and fruits in the diet should reach 70-75%.
9. Eat small meals. The recommended weight of one serving is no more than 300 g. Keep an interval of 2.5-3 hours between meals.

Avoiding junk food and following the advice of nutritionists will help you achieve solid weights in a month.

What's next?

The weight is lost, old clothes are thrown into the trash, and the question arises of how to live on. Yes, live like that. All of the above is a comfortable lifestyle, and not a dangerous diet with a rumbling stomach. Over the months of shedding extra pounds, you get used
to exercising, cooking delicious healthy meals, eating apples instead of marshmallows, and socializing with people who prefer to talk sober.
You can always go back
to the old way of being if you want. But I’m almost sure that such a desire will not arise.

Tags:

• Smoking
• Alcohol
• Overweight
• Weight loss
• Personal experience

Diet 15 kg in 15 days

Losing 15 kg in 15 days is a difficult goal to achieve. The success of a rapid plumb depends on the initial indicators. To become 15 kg lighter in 14 days, adopt the following tips:

• give up tasty but unhealthy food;
• eat regularly, give preference to healthy foods;
• do not lose weight suddenly (otherwise you will lose muscle instead of fat);
• give your body regular physical activity;
• reduce weight by no more than 200 g per day;
• the recommended weight per month should not exceed 3 kg (if you are on a starvation diet, you may lose 15 kg in 2 weeks, but a dangerous experiment will have a bad effect on your health).

An effective diet for losing weight by 15 kg helps you get rid of 15 extra pounds in 14 days.

How many calories should you eat to lose weight?

To lose 15 kg in a month at home , you need to reduce the number of calories consumed per day by at least 400. This should be done gradually so that the body can get used to the changes.

It is ideal to reduce them by 50–100 every day, with the critical point at which you need to sound the alarm being 1000. A safe option is to start additional exercise. During physical activity, half of the calories planned per day should be consumed; another 50% can be consumed by eating right.

Aerobics for weight loss at home will be an excellent assistant in the fight against excess weight. Regular training will not only increase the effectiveness of diets, but also tighten your body!

Distribution of calories per day:

• breakfast – from 460;
• 2nd breakfast – from 250;
• lunch – from 350;
• afternoon snack – from 220;
• dinner – from 290.

On a note! Most calories should come from breakfast.

Weekly diet “-15 kg”

If you need a diet to quickly lose 15 kg, check out 2 methods lasting 1 week.

1. Starvation. An extreme and dangerous method of rapid weight loss that requires careful preparation. Breakdowns in the middle of such fasting are very dangerous for the gastrointestinal tract.
2. Consume 500 kcal in 24 hours. During the day on such a diet, consume no more than 500 kcal. Completely avoid eating fatty, salty, and sweet foods. Drink clean, still water (2 liters or more) throughout the day.

Physical exercise

There is a main rule for losing weight, which states: “To lose weight, you should consume fewer calories than the body uses during the day, and also increase energy expenditure to quickly burn fat.”

Therefore, physical activity is extremely important to achieve the desired result.

If it is not possible to visit a fitness center or arrange outdoor workouts, then you can exercise at home. For this you will need:

• Specialized training mat;
• Low padded bench;
• Dumbbells for gymnastic exercises;
• Comfortable clothing (high-soled sneakers, breeches, sports bra, top or T-shirt).

Home workouts should be done 3 times every 7 days in the first half of the day, starting with a light “school” warm-up.

It is also important to remember that after a month of the same type of training, the body gets used to the load, so the effectiveness of losing weight decreases.

Exercises should be done on each of the problem areas of the body, as a rule, these are the legs, stomach and buttocks.

To lose belly fat, you can do the following exercises.

Torsion

1. Lie on the floor, properly pressing your lower back to its surface;
2. Bend your knees;
3. Place your hands behind your head;
4. As you inhale, lift your head and upper back, lifting your chin up;
5. As you exhale, return to the starting position.

Reverse twist: the first four points of the previous and this exercise are the same. However, by lifting your head and shoulder blades, you should also lift your pelvis. By exhaling, you can return to the starting position.

Folding

1. Lie on the floor, properly pressing your lower back to its surface;
2. Bend your knees;
3. Place your hands behind your head;
4. As you inhale, lift your body and slowly rise to your knees.

To lose extra pounds from your legs, as well as pump them up, you can use the exercises listed below.

Stork

1. Stand up straight, hands on your waist;
2. Extend one of your legs in front of you;
3. Slowly squat down on your other leg;
4. Return to starting position.

It is important to perform this exercise for both legs in 10 approaches.

Lunges

1. Stand up straight, hands on your waist;
2. Lunge forward naked as far as possible;
3. Return to starting position.

This exercise should be performed alternating legs, in 10 approaches for each.

Lighthouse

1. Stand up straight, hands on your belt;
2. Rise sharply onto your toes;
3. Stand for 5-10 seconds;
4. Descend.

The “Lighthouse” exercise can be performed while standing on your toes for a longer time. You can also walk around the apartment on your toes regularly, this will pump up your calves.

"Childbirth"

1. Lie on your back on a flat surface;
2. Raise your legs, bending them at the knees;
3. Spread your legs as far apart as possible, pulling your toes away from you;
4. Hold in this position for 5-10 seconds;
5. Relax and repeat for 10 sets.

Plank

1. Stand against the wall;
2. Sit down so that a right angle forms under your knees;
3. Do not rest your hands on your hips!
4. Stand like this for 10 seconds;
5. Relax and repeat for 5 sets.

Next, we run in place.

Low squats

1. Stand straight, hands on your waist, feet shoulder-width apart;
2. Lower your pelvis as much as possible;
3. Stand in this position for 5 seconds;
4. Return to starting position.

These squats should be performed 20 to 40 times. The deep type of squat works the upper legs and buttocks, not the calves. If you put your legs closer to each other, then when squatting, the tension will transfer to your calves, which means they will sway.

To make your buttocks look attractive, you need to do the following exercises.

Pin

1. Sit straight on the edge of a hard chair;
2. Spread your legs shoulder-width apart and your feet apart from each other;
3. Take a soccer ball and squeeze it with your inner thighs;
4. Stay in this position for up to 10 seconds;
5. Relax and repeat again.

It is advisable to do this exercise until a slight burning sensation is felt in the buttocks. The main thing is to tense the muscles of the buttocks while squeezing the ball.

Walking on the buttocks and squeezing

1. Sit on the floor with your butt;
2. Press your legs towards you;
3. Move your butt across the floor, making peculiar steps for it.

Crunches: this exercise can be done anywhere: sitting at home, at work, standing in line, etc. It is enough just to simultaneously or alternately strain your buttocks.

Next we do planks and low squats.

Rules for losing weight

The right weight loss strategy will help you lose weight without harm to your health.

1. Reduce caloric intake gradually.
2. Carefully exit the strict diet.
3. Divide your daily meals into 6 meals.
4. Give preference to low-calorie foods.
5. Drink at least 3 liters of water per day.
6. Get a good night's sleep.
7. Maintain the optimal ratio of proteins, carbohydrates and fats in your daily food intake (kcal proportions in % - 30:40:30).

Important little things

To achieve a good and stable result, do not forget about the general condition of the body: - you need to sleep at least 8 hours a day; - maintain a diet; - do not force the body to starve, otherwise you can gain more than you lost; — you shouldn’t overwork yourself with physical exercise, everything should be in moderation; — the process of losing weight should bring you pleasure.

Let's take a closer look at the last point. Some people are surprised how losing weight can actually be enjoyable. Nothing is impossible. The main thing is that it is in the head and stimulation to achieve a specific goal. If, after losing another kilogram, you enjoy your appearance, and it seems to you that your face seems more beautiful and you have more confidence, then you are on the right track. If the opposite happens, when you lose kilograms you think about how hard it all is, then you don’t have to continue anything further. In other words, you must clearly understand why you are losing weight and what it should bring to you.

Top 7 best drugs for weight loss

Views: 1,225

Menu

If you plan to lose 15 kg in a month, the diet and menu must be carefully selected.

We bring to your attention a detailed menu.

The minus 15 kg per month diet recommends giving up carbohydrate foods, eliminating processed foods, fatty, salty and sweet foods from your diet. Give your body a rest every 2 days. Unloading is recommended on buckwheat with kefir. During these 2 days, eat 500 g of buckwheat/day or replace it with full-fat kefir. Cook the porridge unsalted, without adding oil. On other days, keep it in moderation. Recommended serving size:

• soups and cereals - 150-200 g;
• liquid products (kefir, milk, broth) - 200 ml;
• seafood (fish, shrimp), chicken - 100-150 g;
• vegetable dishes (stew, stewed cabbage and vegetables) - 100-150 g;
• cottage cheese - 100-150 g.

Sample menu for a week for weight loss

For another dietary menu option, see the photo below:

On a note! The proposed menu can be used in all subsequent weeks of weight loss, and if the results are not satisfactory, then in the second month.

How to cook food on a diet?

There are several ways to prepare healthy food.

• Extinguishing. Simmer food over low heat, and leave vegetables slightly damp if desired;
• Baking. Products baked in the oven do not harm your figure. They turn out aromatic, tasty and healthy;
• Steam treatment. Steamed products retain all the useful components, vitamins, and minerals.

Take into account the following tips for preparing diet food:

• do not over-salt your food;
• add 1 tbsp to dishes. l. olive oil;
• remove high-calorie sauces from the menu;
• eat lean meat (turkey, rabbit, chicken).
• Season your food with hot pepper to enhance metabolism, add herbs;
• drink more water.

Sustainable weight loss results are achieved by following all nutritional rules.

What can you eat?

Any diet of 15 kg per week, 2 weeks or month allows the consumption of the following foods:

• pears;
• apples;
• kiwi;
• avocado;
• apricots;
• oranges;
• grenades;
• papaya;
• cabbage of different types;
• peppers and cucumbers;
• tomatoes;
• onion;
• carrot;
• beet;
• asparagus;
• zucchini;
• eggplant;
• strawberry.

The listed products improve intestinal function and cleanse the body of waste and toxins.

What foods to avoid?

The list of prohibited foods that cannot be eaten on a strict diet:

• polished rice;
• pastries, baked goods;
• potato;
• wine, whiskey, beer, other spirits;
• sugar of any kind;
• all types of pasta;
• smoked products;
• sausages;
• meat and fish with high fat content;
• sweetened carbonated water, packaged juices, cocoa;
• low-fat yoghurts;
• potato;
• fast food and semi-finished products;
• fatty dairy/fermented milk foods (cream, sour cream, kefir, milk).

You will get used to the new diet in 1-2 weeks.

Contraindications to rapid weight loss

People of several categories cannot lose weight in extreme ways:

• pregnant women;
• teenagers and young children;
• women who have entered menopause;
• nursing mothers;
• elderly people;
• for diseases of the gastrointestinal tract;
• if you have problems with the genitourinary system;
• with exacerbation of chronic pathologies;
• cancer patients;
• patients after surgery;
• people with diabetes.

Consult a nutritionist to find out contraindications to a strict diet.

Side effects of rapid weight loss

Side effects of rapid weight loss:

• quickly lost kilograms also quickly come back;
• lack of exercise and a strict diet leads to sagging skin and the appearance of stretch marks;
• a constant feeling of hunger worsens mental state;
• an unbalanced diet provokes exacerbation of chronic diseases;
• brittle nails, deterioration of skin condition, thinning and hair loss;
• depression;
• loss of strength, lack of energy.

Regular healthy eating helps avoid the side effects of rapid weight loss.

Reviews, results, before/after photos

Nadezhda, Ukraine (Kharkov)

I lost 15 kg in a month by choosing a buckwheat diet. I used my friend’s experience of losing weight. She used a buckwheat 3-day diet, alternating with it the usual moderate diet (every 3 days). Buckwheat should be poured raw with kefir overnight before consumption. The next morning, the cereal swells and can be eaten in unlimited quantities. You need to stay in this mode for 1-1.5 months. After a month of eating this way, I stepped on the scale and saw a solid plumb line - 15 kg! I was pleased with such tangible results.

Inna, 35 years old, Russia (Voronezh)

I personally tried the “-15 kg per month” diet. Before I met her and went through the difficult stage of restructuring my diet, I weighed 84 kg with a height of 157 cm. The essence of the diet is to eat healthy food, steamed or boiled. I completely gave up eating flour and sweet foods, mayonnaise and semi-finished products (dumplings, cutlets, sausages). The “-15 kg per month” diet helped me lose 16 kg, but not in a month, but in 2. I counted calories and removed unhealthy foods from my diet. Physical activity was minimal (cycling).

How and when to eat

If no diet interests you, proper nutrition will come to the rescue. And here you need to not only eat healthy food for a month or several, but do it at a strictly established time. The ideal time for the first breakfast is 8–9 am, for the second – 11–12 am.

Lunch should be served around 1:30 pm to 3:00 pm, afternoon tea around 4:30 pm, and dinner around 7 pm. It is logical that after it there will be at least 3 hours left before bed.

Those who want to say goodbye to excess weight in 1 month should give up the habit of washing down their food with water, compote and other liquids. It is correct to consume it at least half an hour before a meal and 30 minutes after it.

It is also important that the food is chewed thoroughly, without haste, this will allow a person to get full faster. To avoid overloading the stomach, if possible, it is better to eat separately: first eat meat, then fish, etc.

Recommendations for quitting the diet

The correct exit from the diet helps to consolidate the result.

A diet with a minimum amount of calories has 2 options.

• 1st option. Suitable for those whose weight gain was insignificant (less than 5 kg). The calorie content of the diet should be increased by 150-200 units every 2 weeks. Exiting a low-calorie diet is dangerous due to significant weight gain, so control the quantity and quality of food entering your body.
• 2nd option. This diet option is suitable for those whose initial weight exceeded the norm by 5 kg or more. Such people are recommended to continue to adhere to the diet, but 1-2 times a week to give the body some of the forbidden foods (for example, ice cream, a piece of cake, baked goods). The weight of a serving of junk food should be 30 g and no more.

Share the article on social media.
networks: ( 2 ratings, average: 5.00 out of 5)

Proper preparation for the diet

To avoid panic from hunger on the third day after starting a diet, you need to slowly prepare for it. The first thing to do is start drinking water, but not more than 200 mg at a time. At first there will be frequent urges to go to the toilet, but then the situation will improve. With water alone you can reduce your waist size by 2-3 cm in the first week without taking into account diets.

Next, you need to cleanse your body of toxins. It is better to consult a competent nutritionist or therapist with this question. If you do not undergo detoxification, during fat burning, old deposits of harmful substances that are stored in the fat layer will begin to be released. From a large number of them, your general health can deteriorate sharply.

The next step is to reduce the serving size of food at one time. For now, there is no need to make any adjustments to your diet, except to gradually give up flour, alcohol and sweets. It is better to divide the general diet into 6 meals a day, instead of the usual 3. This technique will help reduce the volume of the stomach, and satiety will come faster.