Minus 15 kg per week: possible or not?
In many women's forums, you can find messages that more resemble the cry of the soul: "Soon the wedding (vacation, meeting classmates, birthday, etc.), and I'm still a fat woman. How to lose 15 kg per week? I'm ready for anything. " Usually under such posts there are always reviews, recipes, menus and even a photo of supposedly thinner for 7 days on 15 kg. However, nutritionists (real experts with medical education, and not virtual experts-know-it-all experts who consider themselves professionals in all matters, from politics to rational nutrition) claim that it is not only impossible, but also extremely harmful for the body. An extreme program will provoke a complete upset stomach, followed by dehydration and, quite likely, diarrhea and vomiting. Having lasted a week, all these troubles will carry away from 7 to 9 kg, but the state of health will be more than awful. In addition, as quickly lost weight, as practice shows, almost instantly return, but health deteriorates for a long time. Therefore, those who ask how to lose weight by 15 kg per week, we will answer - in any way! It's just physically impossible, no matter what measures you take.
How to lose weight by 15 kg without harming your health
Just 5 steps, adjusting the daily diet and some lifestyle parameters, will allow you to lose weight in 3 weeks by 15 kg. Reviews thin, left on popular women's portals, this is confirmed. The system is very simple and accessible to everyone.
- Always count the calories. If you eat every day only 500-700 calories less than your normal rate, you can steadily lose 1 kg of weight per week. Surplus will go completely unnoticed and almost without any effort.
- Eat often. Reducing the daily volume of consumed foods and increasing the gap between planned meals can trigger an emotional breakdown and further overeating. This is absolutely unacceptable. It is recommended to eat in small portions every three hours. It is better, if on the table will be present nutritious and healthy dishes, cereals from whole grains, vegetables, fruits, beans, lean fish and lean meat.
- Water is our everything! Drink and drink again, but not tea with sugar, coffee with cream, alcoholic drinks or soda, but pure bottled (or filtered) water. Only it will help to lose weight in 20 days by 15 kg and cleanse the body of accumulated slag, toxins and other harmful substances. Before each meal, take the rule of drinking one standard glass of non-carbonated mineral water. This will make it possible to avoid overeating. To enhance the taste in the water, you can throw a slice of fresh cucumber or a slice of lemon.
- Movement is life. Very productive and extremely effective in combating obesity cardio. They increase the frequency of contractions of the heart muscle, make you sweat intensively and help the body use the stored energy more correctly. In the training process, a gigantic amount of calories is burned and fat deposits are melting just before our eyes. You can choose for yourself any type of classes: jumping rope, fast running, bike rides, climbing stairs, etc. The main thing is to get about an hour of cardioactivity 3-4 days a week.
- Since losing 15 kg in three weeks is a very ambitious task, you will definitely need additional power loads. But you should not be afraid of it. Lifting heavy barbells or huge weights will not be required. It is simple enough to carry out once in two days a simple complex of exercises with weighting agents, aimed at developing and strengthening the main muscle groups. Classes will accelerate the slimming process and make the body more fit, elastic and attractive.
Cardio for weight loss
Cardio with a skipping rope: minus 500 calories
Julia from Ekaterinburg left ha one of the women's portals review:
"After the birth, I was very fat and could not regain its former shape. Diet was used, but weight almost always came back. Therefore, I was always looking for a way to lose weight by 15 kg and fix the result. Everything turned out only when I changed the style of food, began to count calories and lay down on the sport. From cardio selections I chose a rope, for me it turned out to be the simplest and most effective option. In sports goods I bought 1.5 kg of dumbbells and began to train at first 2 times a week, then I increased to 3. In 20 days I not only recovered, but also began to look much more attractive than before giving birth. Muscles have acquired a light relief, and the skin has tightened. Now this 5-step system has become my way of life. "
Women's menu for fat drying read here .
Strength exercises for weight loss
To conduct strength training should be an hour before meals or three hours after it. One full exercise lasts from 30 to 45 minutes and begins with a mandatory warm-up. It includes easy running on the spot for 3-5 minutes, tilts in different directions 15-20 times, rotation of the pelvis to the right and left 10 times, lungs forward 15 times per leg and shallow squats 10 to 20 times. Further we pass to the basic complex. Excessive zeal and very active workloads, especially at the initial stage, are not needed. Nothing, except muscular discomfort and painful overstrain of the body, they do not cause. Therefore, we carry out all movements at a calm, measured pace.
Training with dumbbells for weight loss
Simple exercises with weight loss dumbbells
Descriptions of exercises
- We stand straight, feet shoulder-width apart, arms with dumbbells freely lowered along the body. At the expense of time we make an energetic lunge with the right foot. The knee should form a right angle with respect to the floor. We linger in this position and count to 60, then we return to the starting position. We change the foot and repeat the movement. We carefully watch that the back remains flat. We perform 2 sets of 15 times.
- Standing on the floor, we put our left hand on the waist, and on the right we take the weighting. We make a deep exhalation and slowly tilt to the right side. We feel how the muscles on the left are pleasantly stretched. On inhalation we return to the starting position. Repeat the exercise 15 times in each direction.
- We put the feet on the width of the shoulders, hands with dumbbells calmly lowered along the body. Keep elbows pressed against the body. Slowly bend our arms and pull weights to the shoulders. We perform 2 approaches for 10 times with a rest break for 1.5-2 minutes.
- We lay on the back, knees bent, and the feet are clearly pressed to the floor. We take in hand one dumbbell and we put it behind the head. On a deep breath, we raise our head and shoulders as high as it turns out. On exhalation we fix the ascent and gently return to the starting position. We do 3 sets of 10 times with a break for rest up to 2 minutes.
- We lie on the floor, legs bent at the knees are raised perpendicular to the surface. Hands with dumbbells are slightly bent at the elbows and are bred in the sides. Slowly we reduce them before ourselves and again we lower on a floor. Repeat 10-12 times, then break 1 minute and another approach.
How to remove fat from the abdomen and pump up the press, read here .
How to make the ass beautiful and smart, read here .
How to build for 30 days: diet menu for a week
Can I lose 15 kg per month? Yes, you can and for this there is a special technique. For a guaranteed result, in no case can you make adjustments to the diet and change the sequence of days. Throughout the dietary period, alcoholic beverages and any sweets are strictly prohibited, but pure water is mandatory, at least 1.5 liters per day.
Before the beginning of the course, it is recommended to globally clean the intestines with a traditional enema or mild laxative. In the first 3-4 days, weakness and headaches are very likely. In the process of a rapid loosening of the body, symptoms may arise, such as bad breath, a rash on the skin and lining of the tongue.
The diet menu is quite severe, but if you really need to lose 15 kg quickly, you will follow it clearly.
- The first day is hungry. For breakfast and lunch, only a liter of low-fat milk is allocated. It should be divided into equal parts and drink small cups before dinner. At the last meal, 100 grams of black bread and a standard glass of tomato juice are taken.
- The second and fifth days are protein. The morning begins with a cup of unsweetened coffee with milk, 2 slices of black bread (50 grams), 20 g of butter and 1 teaspoon of natural honey (preferably linden). For lunch, you can eat 100 grams of boiled lean meat or chicken, a small plate of low-fat broth, black bread (100 g) and hard Dutch cheese 45% fat (100 g). Dinner consists only of two hard-boiled eggs.
- The third and sixth days are vegetable. For breakfast - 2 large green apples (can be replaced with oranges or peaches). For lunch - vegetable soup with 1 tsp olive oil. For dinner - a light salad of 2 fresh cucumbers and 3 tomatoes (do not fill up anything) and a glass of tea with a small spoon of honey.
- The fourth and seventh days are special. The first meal is Dutch cheese (100 g) and a cup of coffee with milk (strictly sugar-free). The second meal - 100 grams lean meat or lean fish, 2 boiled eggs and black bread (100 grams). Dinner - one glass of low-fat kefir.
In this mode, you have to eat for 3 weeks, and for the final cycle, a slightly different diet is offered. On Monday, only apples are allowed (1.5 kg per day), on Tuesday - boiled chicken without skins (1.5 kg), on Wednesday - fresh tomatoes and cucumbers (in equal portions only 1.5 kg), on Thursday - 1 kg of lean boiled meat, on Friday - half a kilo of Dutch cheese + one liter bottle of mineral water without gas, on Saturday - 1 liter 1.5% kefir, 0.5 kg boiled lean fish and 2 hard boiled eggs, and on Sunday - 1 kg solid Dutch cheese and 1 bottle of red wine.
Feedback from users about the methodology is generally optimistic. Losing weight notes that the diet is well tolerated, and difficulties usually go through 4-5 days, when the body adapts to the new principles of nutrition. The main weight loss occurs in the first and fourth weeks, and in the middle of the course the kilograms melt rather slowly.
I threw off 15 kg for a month: before and after photos
Has grown thin for 15 kg for 20 days: the photo before and after