I, like many other people, need a push, and quite a strong one, to make changes in my life. There was such a push in this story. Once, my aunt and I were sorting out a package from relatives. And there was a beautiful white skirt for me. I, as usual, wanted to measure immediately. But it was not there! I managed to pull it up just above the knees. Further - no way.

My aunt then said in an unctuous voice that I was no longer a girl, that I had recently recovered greatly and could not lose weight. excess weight etc. And I really don’t like it when they speak in such a tone, and even such things. I felt somehow uncomfortable, I was terribly offended, I even said something to her in response. She left, and I kept thinking about it, thinking ... I twisted in front of the mirror, admitted to myself that I had gained a lot (82 kg was) and ... I decided to lose weight at all costs.

Decided, decided and began to act. From the same minute, without delay, until tomorrow, until Monday, until January 1st. I immediately warned my relatives that I would try to lead healthy lifestyle life, so that they would not laugh at me if I did something unusual.

So, it began ... Morning. Charging 5-7 minutes (then a little more, more). Be sure to walk on the buttocks and raise the legs from the "lying on the back" position. In the first days, I could calmly raise my legs five times, but after a month or two I could not only lift, but also hold as much as needed. These exercises help me fight my problem areas, no, sorry, with the peculiarities of my figure. In addition, a contrast shower and rubdown.

I liked charging. Firstly, at that time my husband was already leaving for work, and my daughter was sleeping, so I could easily do any exercises. And secondly, with each new movement, I was approaching my goal - to slowly lose weight, i.e. act on the principle of "Small steps to a big goal." Yes, I immediately decided for myself that I would not lose weight rapidly, because. if I lose weight dramatically, then I start to sleep poorly at night and my blood pressure decreases, which is already low. I thought it would be better slowly but surely.

Breakfast. Hercules + dried apricots (raisins, prunes, etc., if desired), pour boiling water over, leave for several minutes. Add some honey to a warm dish. This healthy breakfast was suggested to me by my friend, a paramedic.

Lunch. Yes, the second one is 1 small cup of tea (coffee) and one chocolate candy. I'm a sweet tooth. Of course, sometimes I skipped this meal, but more often I pampered myself.

Day. Dinner. Definitely soup and vegetables. I ate simple food, without fried, spicy, salty. In addition, in between meals, I drank 3-4 glasses of well water or mineral water without gas.

Evening. Dinner. Porridge on the water or stewed vegetables (pumpkins, which my mother kept until spring, and frozen vegetables were very useful), compote.

Sports activities (if you can call it that) - a few exercises that I remember from the course physiotherapy exercises. Still, when her husband was not at home, she twisted the hoop, jumped on jump ropes. Before going to bed - kefir or an apple.

A month later, I decided to please myself and signed up for a massage. For a belly massage. I don’t know, maybe that’s how it should be, but it hurt me, and the bruises remained small. I did not want to go to the second course. But given the fact that I wanted to reduce my belly with a lot, I did not give up and did everything. For example, she smeared it with anti-cellulite cream and wrapped it with cling film. But these methods did not give effective results.

After a few months of fighting overweight I lost weight up to 72 kg. The weight either dropped or stood still. Another two months passed, and by the summer the weight dropped to 67 kg, probably from additional cycling (I walk a lot and quickly) and especially from working on my site.

I completely forgot: one summer I found that white skirt. At first I was even afraid to measure. It turned out that it was just right for me, it just needs to be shortened a little. I wore it with such joy and was very proud of myself. And she stopped being offended by her aunt. I am grateful to her for the push that helped me overcome myself, my laziness and take care of myself, my appearance and health. And for everyone who wants to get rid of excess weight, I think this wonderful principle “Small steps to a big goal!” Will do.

Discussion

03.09.2017 11:53:21, Aberdoss Ola

My photos are just an appendix to the story. I hasten to note, this is not a photo before and after losing weight !!! These are just my photos! (In the second photo, I am 2.5 years after the start of losing weight. I tried very hard not to get better) And I have always been overweight.

But I didn’t see much difference between the photos, there is no 15 kg there. Maximum 6.
As there was excess weight, so it hangs on the body.

Nothing new has been invented :) Eat less and move more. And the girl is well done. After all, the most important thing is the mood.

Nothing new: loads + balanced nutrition.

Thanks. interesting article

Comment on the article "How I lost 15 kg without compromising health: exercise and nutrition"

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There are many ways to lose weight by 15 kilograms. Fasting, exercise programs, drug treatments, various procedures, and even surgery - modern medicine and nutrition provide a wide range of options. But you need to decide on the timing. You must understand that it is impossible to do this in a week, even if you work at the logging site for all 7 days and do not eat anything. The more time you allow for this process, the safer it will be for your health and the less likely it is that the lost kilograms will return.

We offer short review several options for different periods. The choice is yours.

Diets "Minus 15 kg"

Without a diet, losing 15 kg is difficult, although possible. To do this, you need to organize proper nutrition and drinking regimen, exclude all harmful foods from the diet, normalize the daily routine and exercise regularly. As a result, such weight can be lost in 5 months, provided there are no serious diseases and the age is up to 40 years. If this is too long for you, you can’t go anywhere without hunger strikes.

salt-free diet

Type: cleansing, low-calorie.

Duration: 2 weeks.

Difficulty: high.

How weight loss happens:

• due to the complete rejection of salt, the water-salt balance is restored;
• excess fluid is removed from the body;
• due to the elimination of edema, the legs and face are the first to lose weight on this diet;
• fat deposits are burned due to a low-calorie diet;
• the size of the stomach is reduced by limiting the volume of servings.

Contraindications:

• hypertension;
• diseases of cardio-vascular system, kidneys, liver, thyroid gland;
• pregnancy, lactation;
• hormonal disorders;
• children, adolescents (up to 18), elderly (up to 55) age;
• heavy physical activity, especially professional sports.

English diet

Type: low calorie.

Duration: 3 weeks.

Difficulty: high.

How weight loss happens:

• a decrease in the size of the stomach due to the restriction of the volume of servings;
• cleansing the body of toxins and slags, thanks to the abundance of vegetable fiber in the diet and drinks;
• getting rid of fat reserves due to the low calorie content of consumed foods and lack of carbohydrates.

The English diet is strict, but the results will not be long in coming.

Contraindications:

• weakened immunity;
• diseases of the gastrointestinal tract, cardiovascular system;
• pregnancy, lactation;
• diabetes;
• avitaminosis.

• a monotonous diet quickly becomes boring and increases the risk of a breakdown;
• side effects: weakness, irritability, flatulence, eating disorders, bloating, dizziness;
• a ban on sweets and fats;
• meals are always at the same time.

protein diet

Type: Protein, Fat Free, Low Carb, Low Calorie.

Duration: month.

Difficulty: high.

How weight loss happens:

• splitting of adipocytes due to the absence of fats and carbohydrates in the diet;
• burning subcutaneous fat due to the long assimilation of protein foods;
• acceleration of metabolism;
• maintaining muscle mass.

Contraindications:

• diseases of the kidneys, gastrointestinal tract, gallbladder, genitourinary system;
• elderly (after 55) and adolescence (up to 18) age;
• pregnancy, lactation;
• allergy to citrus fruits;
• diabetes.

• decrease in working capacity;
• insomnia;
• increase in pressure;
• irritability;
• thrombus formation;
• excretion of calcium from the body.

* If the menu does not indicate the size of servings, then this dish or product can be eaten in unlimited quantities. But at the same time, do not forget that you need to lose 15 kg in just a month, so any meal should end with a slight feeling of hunger.

An extended and detailed menu for 4 weeks with recipes, helpful tips. About this in the article: "".

Liepaja diet

Type: low-calorie, protein.

Duration: we lose 15 kg in 2 months, but a full course of the diet is 4 months.

Difficulty: medium.

What causes weight loss:

• low calorie diet: daily rate- 1200 kcal.
• reduced and strictly prescribed portion sizes;
• protein food with a minimum content of carbohydrates and fats;
• alternation every other day of different types of proteins (vegetable and animal);
• regular fasting days;
• minimum salt intake.

In two months of the Liepaja diet, correct eating habits are developed. She requires to eat at a strictly defined time 3 times a day.

The basis of the Liepaja diet is protein food with a minimum content of carbohydrates and fats.

Contraindications:

• lactation, pregnancy;
• diabetes;
• diseases of the gastrointestinal tract, kidneys, heart and blood vessels, liver;
• chronic pathologies;
• hypertension;
• avitaminosis;
• mental disorders;
• significant physical activity, including professional sports.

• unbalanced and monotonous diet;
• few fruits;
• lack of nutrients;
• strict adherence to the rules and menu;
• small portions;
• bouts of hunger;
• no soups.

Montignac diet

Type: glycemic.

Duration: 3 months.

Difficulty: medium.

Bottom line: the basis of the diet is carbohydrates with a minimum glycemic index. They reduce insulin production, start the process of lipolysis, resulting in fat burning and weight loss.

Contraindications:

• diseases of the stomach and kidneys;
• lactation, pregnancy;
• adolescence (up to 18) and elderly (after 55) age;
• problems with the central nervous system;
• diabetes mellitus type I.

• a ban on a large number of goodies;
• The benefits of GI for weight loss have not been scientifically proven;
• the need to constantly use reference materials (tables of products indicating GI).

You can pick up and longer diets, if time suffers. For example, the famous Kremlin or the nutrition system developed by Dr. Atkins will allow you to lose weight by 15 kg in 4 months. Among the variety of methods offered by nutrition, look for those that will suit you in time and at the same time will have a minimum of health consequences.

Exercises

People whose scales show 15 kg overweight rarely venture into group fitness or dance classes, as well as workouts in the gym. The reason is complexes. In 90% of cases, they are embarrassed by their plump body and fat folds. Therefore, it is better for them to do this at home, where they can give all their best and feel relaxed.

We suggest adopting the 5 best fat burning exercises that will allow you to get rid of extra pounds in short time and lose weight as quickly as possible.

Plie squats

Technique:

1. Feet shoulder width apart. An additional step in each direction for a distance of 10 cm.
2. The feet are turned 45° outward, firmly pressed to the floor, do not come off the floor during the exercise.
3. Hands in the castle in front of the chest / at the waist / below along the body with dumbbells or kettlebells.
4. While inhaling, slow squat, pulling the pelvis back.
5. The knees do not protrude beyond the line of socks.
6. The hips should take a position parallel to the floor.
7. On the exhale rise.
8. The knees are half bent.
9. The back is straight, the lower back is arched.

Squat plie

Other variations + tips from experienced trainers.

• fat folds replaced by muscles
• cellulite goes away;
• calories are actively burned;
• posture improves.

Options:

• with dumbbells;
• with a weight;
• with a bar;
• in Smith.

Training scheme: three times a week, for men - 3 sets of 15 squats, for women - 2 to 10.

plank

Technique:

1. Lie on a flat surface on your stomach.
2. Hands are exactly under the shoulders.
3. Straighten them.
4. Raise the body up on outstretched arms.
5. Tighten the pelvis, feel the tension with the buttocks.
6. Fix at the right time, according to the training program.

plank

• promotes weight loss of the abdomen and sides;
• reduces the volume of the waist;
• reduces weight;
• eliminates cellulite;
• makes the buttocks elastic, legs - slender;
• works out the muscles of the press and arms.

Options:

• classical;
• with elevation of the limbs;
• lateral;
• complicated;
• with various equipment (for example, on a ball).

The training scheme is described in the article "".

Candle/birch

Technique:

1. Lie on the floor on your back.
2. Hands - along the body with palms down.
3. Breathing is even.
4. Raise your legs up, without bending, so that the socks and crown are in the same line.
5. The back of the head is pressed to the floor, the chin to the chest.
6. Support the lower back with the palms.
7. Slowly set your feet in vertical position. Only the back of the head, shoulders and arms up to the elbows are on the floor.
8. Fixate.

Candle

• improves the production of hormones due to a beneficial effect on the endocrine glands;
• renews tissues in the pelvic and abdominal cavity;
• provides full blood flow;
• strengthens the spine;
• burns fat and calories.

Training scheme: perform daily, 5 sets of 15 seconds of standing and 15 seconds of rest.

Push ups

Technique:

1. Make an emphasis lying on straightened arms.
2. Straighten the line of the body.
3. Connect your legs together, socks - to the floor.
4. Hands - shoulder width apart.
5. While inhaling, bend your arms, bringing your face and whole body closer to the floor.
6. Fixate.
7. As you exhale, straighten your arms until fully extended.

Push-ups from the floor

• endurance improves;
• metabolism is activated;
• the heart and blood vessels are strengthened;
• the bust becomes beautiful and toned;
• posture improves;
• sagging and fat folds on the abdomen and arms are eliminated;
• a relief press is formed;
• active calories are burned.

Options:

• wide, narrow grip;
• from the knees;
• for biceps, for triceps;
• on the fingers (a variety - diamond push-ups), on the fists;
• diagonal;
• with cotton;
• on one arm, on one leg.

The training plan is outlined.

Press pumping

Technique:

1. Lie on a flat surface on your back.
2. Bend your knees.
3. Move your feet.
4. Hands behind the head in the castle.
5. raise upper part torso at 45 °, tearing the shoulder blades off the floor and leaving the lower back in place.
6. Slowly return to starting position.

Press exercise

• intensively burns calories;
• reduces fat folds;
• makes the press embossed and beautiful.

Training scheme: daily, 3 sets of 20 times.

When starting training, remember that you need to lose weight not by 5 or even 10, but by all 15 kg. Therefore, it is impossible to spare oneself, but there is no need to exhaust the body either. To achieve maximum results, follow the basic rules:

• the above exercises should go in combination with others, since performing only one of them will not be able to cope with such a large weight;
• arrange classes every other day (muscles need rest to recover);
• shortly before training and after them, use dairy or, which will protect muscle fibers from splitting;
• drink plenty of plain water;
• classes should be regular.

After you lose 10 kilograms and only 5 kg remain before the finish line, you can safely sign up for group dance, fitness classes or take a subscription to the gym. And do not leave them even after the cherished figure is reached. Keep working on the figure and do not allow more weight gain.

Preparations

To enhance the effectiveness of diets and workouts, you can purchase one of the fat-burning dietary supplements that the modern market is full of. Despite the ambiguous attitude towards them, nevertheless, when organizing proper nutrition and sufficient motor activity there is a sense from them. They direct the biochemical processes inside the body in the right direction. Separately, by themselves, they may not be effective, but coupled with these factors, they will allow you to lose weight by 15 kg much faster.

A vitamin-like substance with a fat-burning effect. Various manufacturers. From $15.

- orlistat as the main active ingredient. Hoffmann-La Roche (Switzerland). $14.9

Glucobay with acarbose. Bayer AG (Germany). $11.9

Dexfenfluramine is a fat burner. Redux (France). $2.

Diets, exercises and dietary supplements are not all ways to lose 15 kg: you can turn to bariatrics or cosmetic salon procedures. The main thing is motivation, determination to reach the end and stabilize the result so that this problem never returns. To do this, after the normalization of weight, you need to organize proper nutrition and lead a healthy lifestyle.

Losing 15 kg in one week is not an easy task. But quite possible. You will have to put in a lot of effort to achieve the result. If you are determined to change yourself in such a short period of time, this article will help you get started. new life with a new attractive body.

If you are seriously thinking about how to lose 15 kilograms in a week, then you certainly do not have the determination. This is the most important thing that will be required in the fight against excess weight.

When you set yourself such an extreme task, you must take care of your health at the same time. Some women, in an effort to lose weight, completely refuse food for several days or even a week. Such a "diet" can have very unpleasant consequences for health. In addition, the body after a hunger strike will still take its toll - it will try to regain its previous weight. How to lose weight by as much as 15 kilograms in just one week? There is an answer. You will have to completely reconsider your diet, including drinks, daily routine and physical activity.

You can lose 15 kilograms in a week only when the excess weight exceeds 10 kilograms.

If you want to really effectively lose weight, you can not do without food restrictions.

You should completely eliminate the following foods from your diet:

• everything sweet (cakes, pastries, sweets, chocolate, cookies, marmalade, and just sugar);
• flour products (bread, buns, pasta, spaghetti, dumplings, etc.);
• salt. Don't just stop salting your homemade food, but cut out store-bought foods that contain salt entirely. In other words, in this week of change, you will have to cook everything yourself;
• forget everything fried. It is fried foods that contain a lot of calories and fat;

• oil. Not only butter, but also vegetable oil will have to be completely excluded. Including, olive and other cold-pressed oils, which are considered a healthy diet;
• fast food. All kinds of pizzas, hamburgers and pies are now your worst enemies. In many countries of the world, products fast food recognized as the main cause of overweight;
• semi-finished products are also unacceptable. They usually contain flour, starch, salt, and you need to exclude all this;
• potatoes, chips and anything that contains starch. Including some yogurts, where the packaging says that it is low-fat, and starch is indicated in the composition. From such a "dietary" product, you will certainly gain weight;
• sauces (any sauces for dressing dishes, ketchups and mayonnaises);
• all fatty foods. Forget about whole milk, glazed curds, high-fat cottage cheese and even hard cheese.

Stick to a daily routine

Those foods that you can still eat, use correctly. Divide all meals into three times: breakfast, lunch and dinner. The ideal time for breakfast is 8 am, for lunch - 13:00, for dinner - 18:00. No snacks between meals are allowed. Replace them with 1-2 glasses of pure water (no sugar!)

Drink 300-500 grams of water half an hour before each meal.

Include in the diet as many vitamins, fresh juices, eggs, lean meats, vegetable salads, low-fat dairy products as possible. In the morning, you can afford oatmeal or rice.

Exercises for weight loss

How to lose 15 pounds in a week without exercise? No way. For fast weight loss you need to do exercises in the morning and evening, every day, at least 30 minutes.

It should include squats, jumping jacks, ab exercises and stretching. It is also advisable to visit the pool or fitness club at least twice.

Watched: 510

To lose weight without harm to health and beauty, as well as to keep the result on for a long time it is important to do it gradually. It will be possible to get rid of extra 15 kg for at least 3 months, otherwise beautiful figure you can get a "bouquet" of serious sores and sagging skin.

It is important to exclude any diets, as they can only bring short-term results. Subsequently, the kilograms lost due to a severe refusal of food will definitely return again, usually in double size. Almost all diets are based on the restriction, or even the complete exclusion of a large number of foods. And for a long time, such nutrition only harms health, because the body ceases to receive the nutrients it needs.

The fastest and effective result can be achieved if the body is accustomed to a smaller amount of food, and necessarily useful. In this case, the kilograms will not go away so quickly, but for a long time, and you will not experience a strong feeling of hunger, which threatens to collapse at any moment.

All about express diets, see the story from the program "No Forbidden Topics":

It is important to give up any fast food, muffins, synthetic sweets, white bread and any sweets. Ideally, you should also exclude the consumption of alcohol, especially beer. All these products disrupt the normal metabolism in the body, clog it with various toxins, toxins and harmful compounds, interfere with their normal excretion, contribute to the deposition of subcutaneous fat and generally have a bad effect on the functioning of many organs and health in general.

It is necessary to give preference to dishes cooked in the oven or. Oil can only be added to already prepared dishes. The best is unrefined olive oil. The diet should consist more of fish and seafood, less of meat. As the latter, it is allowed to eat veal, lean beef, white meat of chicken, rabbit, turkey. It is necessary to consume a large amount of greens and fresh vegetables, a couple of times a week it is necessary to add dairy products, cereals, and fruits to the diet.

Another secret that will help you quickly lose 15 kg is to eat often, but in very small portions. Ideally, meals should be five times a day, but the amount of food consumed at a time should not exceed the size of the palm of your hand. This will allow you not to feel hungry and at the same time not to overeat.

For breakfast it is better to eat carbohydrate-containing meals (cereals, muesli), which will provide the body with the energy it needs.

For lunch- soups on low-fat fish or vegetable broth, green salads.

As afternoon tea suitable cottage cheese with sour cream, egg, yogurt, fruit.

And on dinner it is better to give preference to meat or fish.

As snacks vegetables, fruits, nuts, etc. will do.

It is also important to drink herbal tea. You can add honey to the latter if you really want sweets. By the way, from time to time you can treat yourself to a small amount of dark chocolate without additives.

To lose weight faster, it is important to lead an active lifestyle. Do any sport that suits you, run. In addition, you need to walk a lot at a fast pace in order to burn extra calories. Without this, it will be much more difficult to achieve a quick result.

A slender figure helps to get rid of complexes and become more self-confident. Losing some 2 or 3 kilograms is not at all difficult. Pair unloading days- and you're done. It is much more difficult to lose weight if it needs to be done urgently, and overweight already over 10 kg. Therefore, many are interested in how to quickly lose weight by 15 kg.

Losing weight with the declared plumb is a doable task. And if you approach this matter wisely, then you can do without harming your health. For example, losing 15 kg in 3 months is relatively easy. The most important thing is to use a set of methods to achieve the goal, and not fall into an intense hunger strike. Basically, this complex includes two components: diet and exercise. Consider diets that promise this plummet at different times.

There are a large number of recipes for how to lose 15 kg in a week. But before you start testing these diets for yourself, you should remember one simple rule. The result of any nutrition system is strictly individual and directly depends on the characteristics of your body. It is necessary to take into account the so-called starting weight, the presence chronic diseases, the state of the endocrine system. All of the above are different for each of us. Therefore, if someone managed to lose fifteen extra pounds in 7 days thanks to a certain diet, there is no guarantee that you will be able to repeat such a feat. And yet, if the doctor has allowed, why not try.

For weight loss to be truly successful, strict adherence to the diet is required. Substituting products or supplementing the diet with something is unacceptable. But you are allowed to drink green tea. True, its quantity should not exceed 3 cups. Be sure to drink pure non-carbonated water.

days	Meals	What do we eat
1 and 2	All day	A liter of low-fat kefir with tomato juice (250 ml) and a slice of whole grain bread (20 g).
3 and 4	Let's have breakfast	A cup of coffee with the addition of milk and natural honey (1 tsp).
	Lunch	Chicken broth (200 g) with green peas (2 tablespoons).
	Dinner	Boiled chicken breast (150 g).
5 and 6	Let's have breakfast	A couple of apples or oranges.
	Lunch	Vegetable soup (250 g).
	Having lunch	A couple of apples or oranges.
	Dinner	Salad of cucumbers, tomatoes and green peas sprinkled with lemon juice (200 g).
7	All day	A liter of low-fat kefir.

Two weeks

You will succeed in losing 15 kg in 2 weeks. Its main principle is, as the name itself implies, the use of products of an exclusively liquid consistency (you can drink juices of vegetables and fruits, kefir, weak broth). As a bonus, get a clean intestine.

Before embarking on this diet, you should definitely talk to a nutritionist. If there are any health problems, consult with specialized specialists (for example, with an endocrinologist, gastroenterologist). In the absence of serious contraindications, a nutritionist will help with the development of an optimal diet for you.

Preparation (3 days)

The drinking regimen involves drinking at least 2 liters of pure non-carbonated water every day. Unsweetened green tea is also allowed.

Day	Meals	What do we eat
1	Let's have breakfast	Buckwheat porridge boiled in milk (200 g). Do not add sugar.
	We have breakfast again	A glass of kefir.
	Lunch	Vegetable soup (200 g), boiled chicken breast (70 g).
	Having lunch	One apple.
	Dinner	Stewed vegetables (200 g).
2	Let's have breakfast	Oatmeal boiled in milk (200 g). Do not add sugar.
	We have breakfast again	A glass of milk.
	Lunch	Baked chicken breast (150 g) and a couple of cucumbers.
	Having lunch	Walnuts (50 g) and one apple.
	Dinner	Low-fat cottage cheese (200 g).
3	Let's have breakfast	Liquid mashed potatoes (200 g). Do not add salt, butter or milk.
	We have breakfast again	A glass of kefir.
	Lunch	Grated carrot (200 g) with a couple of teaspoons of natural honey.
	Having lunch	A glass of kefir.
	Dinner	Liquid mashed potatoes (150 g). Do not add salt, butter or milk. A glass of kefir.

Main period (14 days)

For 2 weeks, you should eat according to the schedule below every day. It is forbidden to break it and make any adjustments to it.

Time	What do we drink
8:00	A glass of oatmeal. To prepare it, you need to boil oatmeal (100 g) in water (0.5 l), then drain.
	Vegetable broth (250 g).
10:00 13:00	A glass of boiled hot water. You can add a few drops of lemon juice if you like.
11:00	A glass of juice from any fruit.
12:00	A glass of low-fat kefir.
14:00	A glass of decoction of berries. If there are no berries, it is allowed to replace them with dried fruits.
15:00	Weak chicken broth (200 g).
	A glass of boiled hot water.
18:00	A glass of juice from any vegetable or fruit. Dilute with water in a ratio of 3/4 juice - 1/4 water.
21:00	A glass of slightly warmed milk.

Final stage (3 days)

Getting out of a liquid diet is the right thing to do. This stage cannot be neglected, even if you are going to finish it earlier than you originally intended.

Day	Meals	What do we eat
1	Let's have breakfast	Liquid mashed potatoes cooked with water (200 g).
	We have breakfast again	A cup of mint tea with lemon.
	Lunch	Grated carrots (200 g) with the addition of a couple of teaspoons of natural honey.
	Having lunch	A glass of kefir.
	Dinner	Low-fat cottage cheese (200 g).
	Before bedtime	Drink a glass of kefir
2	Let's have breakfast	Any baked vegetables (250 g).
	We have breakfast again	A glass of kefir.
	Lunch	Buckwheat porridge cooked in water, without adding oil (200 g) with fresh herbs.
	Having lunch	Walnuts (50 g).
	Dinner	Boiled unsalted rice without oil (200 g).
	Before bedtime	We drink a glass of kefir.
3	Let's have breakfast	Oatmeal cooked with milk (200 g). You can add a teaspoon of natural honey.
	We have breakfast again	A glass of milk.
	Lunch	Vegetable soup (250 g) and baked beef (70 g).
	Having lunch	A glass of kefir with one loaf.
	Dinner	Low-fat cottage cheese (150 g) with one apple.
	Before bedtime	We drink a glass of kefir.

15 days

To lose weight in 15 days by 15 kg is no more difficult than in 2 weeks. The Fifteen Day Diet is very effective and convenient. After all, you can sit on it as less than the allotted time, and more. It all depends on what result you get and whether you are satisfied with it.

The principle of this nutrition system is the alternation of unloading, protein and carbohydrate days. Their sequence and content of the menu cannot be adjusted.

Day	The nature of nutrition	Meals	What do we eat
1	unloading	All day	We drink kefir (1 l).
2			We drink milk (1 l) or juice from tomatoes.
3 and 4	Protein	Let's have breakfast	Boiled egg with a slice of rye bread (30 g) and a cup of tea.
		Lunch	Mushroom broth (200 g) and boiled chicken breast (150 g).
		Having lunch	Stewed vegetables (150 g).
		Dinner	Boiled egg with low-fat cheese (100 g) and a glass of kefir.
5 and 6	carbohydrate	Let's have breakfast	A couple of apples or kiwi, tea with the addition of a teaspoon of natural honey.
		Lunch	Vegetable soup (150 g) and stewed vegetables (150 g).
		Having lunch	A couple of cucumbers with one loaf.
		Dinner	Salad of fresh cucumbers, tomatoes and green peas dressed with olive oil (150 g)
7 and 8	unloading	See days 1 and 2.
9 and 10	Protein	See days 3 and 4.
11 and 12	carbohydrate	See days 5 and 6.
13 and 14	unloading	See days 1 and 2.
15		Let's have breakfast	Stewed vegetables (150 g).
		Lunch	Low-fat cottage cheese (150 g) and kefir (150 ml).
		Having lunch	One loaf and a cup of tea with the addition of a teaspoon of natural honey.
		Dinner	Boiled chicken breast (200 g) and tomato juice (100 ml).

30 days

Those who are not accustomed to rush and value their health are interested in how to lose 15 kg in a month. First of all, you need to abandon products containing fast carbohydrates, fatty and processed foods, as well as salt and sugar. You will have to eat with a 3-hour interval. But keep in mind that at a time it will be possible to eat no more than 300 g.

The main rule is unloading on kefir or buckwheat porridge, which must be done with a 2-day interval. The diet of such a day usually consists of buckwheat porridge cooked in water, without the addition of oil and salt (0.5 kg) or kefir (1 l).

Eating small portions, alternating with unloading, will lead to the fact that fat will no longer be deposited, and metabolism will significantly accelerate. Consequently, the extra pounds will begin to melt.

If your goal is to lose 15 kg in a month, you will have to remove many foods from your daily diet, as well as abandon some methods of processing them. For example, you cannot smoke and fry food on a diet. But you can bake and cook it. For successful descent weight in your menu should not be:

• salted, smoked and fried;
• confectionery;
• flour (even bread);
• any pasta;
• mustard, mayonnaise, ketchup and any other sauces;
• fast food;
• sausage products;
• fatty dairy products and sour milk;
• carbonated sweet, energy and alcoholic drinks;
• all kinds of coffee.

Since sugar is prohibited, it is allowed to use its substitute. Chocolate lovers can change milk for a couple of slices of bitter.

Two months

To say goodbye to 15 kilograms in 2 months and keep new weight, you will have to work hard. To obtain such a result, you will need a whole range of methods - diet correction, exercise stress, psychological work on oneself and consultation of 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 the body, put your metabolism in order, and treat existing diseases.

If you have already managed to prepare 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 calorie intake to 1200 kcal.
• Do a weekly download.
• Increase the number of meals to 5-6 times a day and reduce the amount of servings. Last time you can eat 2 hours before going to bed, no later.
• Eat at least 30 grams of fiber daily.
• Walk every day. The duration of one walk should be at least 40 minutes.
• Go to the gym or pool three times a week.
• Take vitamin and mineral complexes.

Three months

To lose 15 kg in three months, there is no need to go on a strict diet and bring yourself to exhaustion in the gym. You will reach your goal if you reduce your daily calorie intake to 1300 calories and begin to set aside at least an hour every day for training. An instructor or video tutorials on the Internet will help you decide on the optimal set of physical exercises. It is even better to alternate training in the gym with dancing or running.

half a year

How can you lose weight by the same 15 kg in six months? This is an even easier task. You will need to lose 2.5 kg every month. To obtain such a result, you do not need to starve yourself or exhaust yourself in gym. You just have to go to fractional nutrition(5 to 6 meals), limit your daily calorie intake to 1500 calories, and exercise at intervals of one day.

Training should be complex. For example, squat 50 times, do 50 abs exercises, do 100 torso tilts and 50 leg swings in different directions.

Try to devote more time to walking. Eliminate all flour, sugar and alcohol from your diet. Once a week, you should unload vegetables (stewed or baked), fruits, kefir, buckwheat or oatmeal.

And finally

Before embarking on any diet, regardless of its duration, you should consult a nutritionist. In addition, it is imperative to make sure that there are no contraindications.

In the process of fighting extra pounds, there will periodically be a feeling of hunger. It is especially painful for beginners in losing weight. To mute it, it is recommended to use folk remedies: ginger tea, decoction of nettle or linden. Appetite can sometimes be deceived by distracting actions: breathing exercises taking a bath, brushing your teeth.

To enhance the effect of the diet, it is advisable to use anti-cellulite creams and wraps (if there is no allergy). They will help tighten the skin and improve its condition.