How to lose 15 kg
Having set a certain bar for himself, a person strives to achieve it in one way or another, sometimes even in spite of the damage that he can cause to his health. If you decide to lose weight, then do it wisely, then the result will really please you.
Lose weight by 15 kg in a month
First, determine how much weight you can actually lose without harm to your health. Professionals advise calculating in percent, not in kilograms. So, dropping 3-5% of the initial value per month, you not only do not harm the body, but also easily keep the achieved result.
In addition, it is quite possible to achieve this value. For example, if the initial weight is 80 kg, then a monthly loss of 2.5-4 kg is the best option. It is not difficult to achieve this value, it is enough to reduce the daily calorie content by reducing sugar, starch, flour products, smoked and salty foods in the diet.
However, there are times when you need to quickly lose weight. And this is possible, although then you will have to make every effort to keep it, otherwise all the kilograms will not only return back, but will also bring with them a couple more extra points.
So, the most important thing is nutrition. Only by adjusting it, you can reach the set bar. Otherwise, if you do not monitor your daily calorie intake, you can not only not lose weight, but also gain extra. After all, many notice that after a workout, the work of the whole body is activated, appetite wakes up, and you can eat a lot of excess.
Do not ignore the general requirements and exclude sweet, starchy, salty, smoked, very fatty and fried foods from the diet. This is a basic rule that has no exceptions. And yet, if sometimes you want to pamper yourself, then in the morning you can eat dried fruits, drink tea with honey. In general, nutritionists recommend excluding these foods from the diet, since they act as a provocateur for insulin, which is produced in large quantities and stimulates the body to store fat for the future.
Be aware of negative calorie foods. They will help you burn a few extra calories. Drink 3-4 cups of green tea a day. This drink not only tones up the body well, but also acts as a good aid in losing weight.
Drink enough clean water to help cleanse the body of toxins from the breakdown of body fat.
Remember workouts that help you lose weight. The goal of regular exercise is not only to burn excess calories, but also to speed up your metabolism. Pay particular attention to your exercise technique. This is very important, as improper body posture will not only not bring you closer to your goal, but it can lead to injury. If you are a beginner in sports or you are too overweight, start your sports life with ordinary walks, then go to jogging, then more difficult ones. cardio workout... But for those who are all right with their health, if you have at least a little physical fitness, you can try interval training, Crossfit, Tabatu, etc. These are the most difficult options for classes, but the result will be noticeable in a shorter time.
To speed up the process, do not ignore additional procedures: massage, body wraps, specialized cosmetics.
Lose weight by 15 kg in 2 months
These are more realistic goals, which are much easier to achieve than the previous ones. However, you still have to comply with all the parameters that we mentioned earlier, although not so strictly. For example, if you want something sweet, you can pamper yourself with one gummy or marshmallow in the morning.
Today, special protein or cereal bars are on sale for those with a sweet tooth who want to lose weight. The calorie content of such sweets is much lower than that of ordinary chocolates, but when buying, pay attention to their composition, since some manufacturers are trying to reduce the price of the product by using milk fat substitutes, and this negatively affects not only the figure, but also human health.
You need to train regularly, but enough 3 times a week for 35-45 minutes. And the workouts themselves can not be particularly complicated, just give preference to cardio exercises.
But you will have to drink water in any case. And we are talking about pure water, not about tea or soup. It is she who will allow you to get rid of the extra pounds that have been deposited on your body in the form of toxins.
Also, remember to sleep at least 8 hours. Adequate sleep also contributes to weight loss, because it is in sleep, in the dark that growth hormone begins to be produced, which helps burn fat.
Remember that depressive conditions also lead to accumulation of fat. This is how stress hormone works. Therefore, try to avoid unpleasant situations and fill your life with positive emotions.
Effective diets
In order for the diet to be really effective for you, it should be correctly selected in relation to the characteristics of your body and addictions. For example, protein diets are very popular. The result from such systems is really amazing, however, a person who prefers plant foods will not be able to comply with it.
There are many types of diets on the Internet, and everyone can find the one that really suits him. But all of these systems have one drawback. If a person breaks down and cannot comply with all the subtleties of nutrition or completes the process incorrectly, then all the kilograms will go back.
If you really want to lose weight without harming your health, pay attention to proper nutrition... Not everyone succeeds in changing their diet the first time, but it is much easier and more effective than any diet.
