How to lose 15 kg in 2 months
Before you begin to change your lifestyle, you need to develop a basic plan. It should clearly set realistic goals, set a food regimen and schedule loads. 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.
To get rid of the maximum number of extra pounds, nutritionists have developed a system of general principles of proper nutrition:
- the food regimen should consist of three to five regular meals per day (serving 300 grams);
- you need to learn how to satisfy hunger with kefir (up to 200 ml of low-fat), you can eat 1 apple;
- sugar, salt, flour products, fatty meat or fish products harm the figure;
- when using dairy products, you need to pay attention to their fat content, it should not be more than 5%;
- the use of foods rich in proteins 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 the usual dishes;
- adding unsaturated fats to the diet - seeds, nuts, flaxseed oil - will help to lose weight;
- choose methods of heat treatment of products without oil and frying (steaming, baking or boiling);
- it is allowed to use green or weak black tea, coffee without added sugar or milk, compotes;
- Adequate hydration will help cleanse the body and reduce weight.
Each person, depending on their lifestyle, consumes a certain number of calories per day. The lion's share of the energy value of products is spent on ensuring the vital activity of the body, a smaller part goes to physical and mental stress. A person who loves sports, prefers to run or train in the gym, does not suffer from problems with being overweight.
| Calculation for women | (Person weight (kg) * 10 6.25 * height (cm) - 5 * age (years) -161) * activity coefficient (load index) |
| Calculation for men | (Person 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 intense training once or twice a day;
- 1.9 - physical work, daily stress.
To lose 15 kg in 2 months, you need to develop a clear weight loss plan and follow it carefully. Before you start compiling a menu or training program, you need to determine the type of sport, schedule and intensity of exercise. You should not plan to reduce weight by too many kilograms, you need to really assess yourself and the capabilities of your body.
In order for the 15 kg weight loss plan to work in two months, before starting its implementation, it is worth knowing a few secrets:
- Portion size plays an important role in taking into account the calorie content of the daily diet (the amount of food is determined based on the chosen food system and the mode of eating);
- in 500 grams of weight - 3500 calories, so it is very important to accompany the correct menu with regular exercises during the weight loss period;
- weight loss is not only burning fat, in addition to body fat, the body loses water and muscle mass (therefore, sports are necessary);
- positive motivation - set realistic achievable goals for losing excess weight for a certain period (for example, lose 1 kg in 1 week or lose 10 in two months), carefully monitor their implementation.
To enjoy weight loss, you need to decide on the 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 a habit of exercise, save you from breakdowns and allow you to burn excess weight.
The effectiveness of fractional meals has been proven by nutritionists around the world. Thanks to frequent meals (small portions) and the absence of a feeling of hunger, the body perceives the transition to such a diet calmly, without trying to save more fat reserves in case of anxiety. The fractional menu system has a positive effect on the work of the gastrointestinal tract and other organs.
With fractional nutrition for weight loss in 2 months, the more meals per day, the better. The main thing is to monitor portions and follow a few simple rules:
- 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;
- Divide your daily calorie intake into all meals.
- breakfast - nutritious (more calories), dinner - light;
- The maximum result can be obtained if you eat daily at regular intervals.
Anyone who has ever tried to lose a large number of pounds
, they know very well that in the first week with a diet, physical activity and other manipulations for weight loss, excess weight literally melts before our eyes. We think everything is going great. A couple more weeks with the same result as in the first week - and there will be a form that we dream of. However, this is absolutely not the case.
Already in the second week, kilograms begin to decrease modestly. So, for example, if in the first week you managed to lose 5-7 kilograms, then in the second - already by 2-3 kilograms, very rarely more. Nevertheless, losing weight by 20 kg in 2 months (that's almost 8 weeks, even more) is quite realistic if you stick to the chosen nutrition system and stimulate the process of losing weight with additional measures.
It's very easy to calculate. Let's say in the first week you were able to lose 5 kilograms. It remains to throw off another 15. 2 kilograms per week - that's 20 extra pounds gone.
Combining a healthy diet with physical activity helps to reduce body weight and gain a thin waist. Stop eating in canteens and cook your own meals, try to stick to a diet rich in plant foods, eat fish and seafood more often instead of meat, do not avoid fresh vegetable salads. However, everything will have to start with a search for the cause of the appearance of excess weight.
Diet
Long-term weight loss systems cannot be based on fasting. Doctors do not get tired of repeating this axiom to patients, justifying their opinion by the body's need for energy, on which it performs activity. If you eat only greens for a whole month, as some diets prescribe, you have:
- muscle mass will disappear;
- The gastrointestinal tract will wean from more complex food;
- there will be frequent depression, stress, lethargy, which is caused by problems in the functioning of the nervous system;
- failures of the menstrual cycle will begin;
- mental activity deteriorates.
Doctors are sure that even with the classic rejection of sweets and starchy foods, you can lose 20 kg in 60 days, and if you additionally calculate your daily calorie content, focus on plant foods, normalize water balance, the chances of success will increase. If you clearly set out to get rid of excess weight, then you will have to create an individual diet for yourself, which requires you to get rid of:
- chocolate, confectionery;
- flour, including all types of bread;
- potatoes;
- sausages;
- fatty meat;
- any source of sugar;
- salt;
- mayonnaise and other sauces;
- fried food.
Physical exercise
The main type of activity that will help you lose weight and not keep you in shape is aerobic (or cardio) training. There should be at least 2 of them in a week, even if you are the person who put on a sports uniform for the first time. Whether you can lose 20 kilograms in 60 days with them, or your weight loss rate will be lower, depends on:
- competent construction of the lesson - you must continuously train in the fat burning zone, i.e. on the pulse 0.6 * (220 - the number of years), from 40 minutes or more;
- the systematic conduct of your workouts that help to lose weight - work one week correctly, and then you can’t remember in a month.
Whether you work out in the gym, or decide to use video courses to work out at home, it does not play a role in trying to lose weight. However, experts advise connecting the Tabata protocol to cardio training at home: this is an activity that lasts only 4 minutes, but has a high intensity. For those who are going to lose weight from a lot of weight for 2 months, it is better to start Tabata when the body gets used to the loads - in the second half of the term.
Tabata for weight loss has several keys:
- carried out 3 times a week;
- consists of 8-16 circles, each of which is 20 seconds of fast execution of a simple exercise and 10 seconds of rest;
- necessarily contains exercises for the press and legs.
Is it possible to lose 10 kg in a month?
It may seem to someone that losing 10 kg in one month is fantastic. But it's not. There is a proven diet for losing weight for people of different ages and genders by 10 kg per month at home. And she is not alone. You can choose a diet that matches the individual physical characteristics of losing weight.
If you are aiming for quick weight loss, understand for yourself that this is real and consider the following:
- We need an integrated approach: physical activity + change in eating style.
- Not everyone can quickly lose weight. In the presence of diseases, you should consult with your doctor and nutritionist.
The experience of many people shows that with the right approach, you can safely and quickly return the body to normal physical performance. The choice of diet depends on preferences and health indicators. The choice of sports exercises should be based on whether you will train in the gym or intend to pay attention to sports at home.
Basic moments
It will not work to improve the figure only due to severe dietary restrictions, because then the skin will lose elasticity. If you thoughtlessly approach the choice of a diet for weight loss, you can worsen the condition of the body. To lose weight by 15 kg in 2 months, you need to develop your own individual behavior strategy.
Drinking the right amount of fluid with a varied menu helps cleanse the body of toxins and, in combination with sports, helps to reduce body weight. To calculate the required amount of water, you can use the formula: 40 ml per 1 kg. In the hot period and during active training, you need to drink more, because the body sweats heavily, there is a risk of dehydration.
Most people in the age of information technology prefer lying with a tablet to regular walks, and it is very important for harmony to use every free minute for movement. The body quickly gets used to a sedentary lifestyle, and then even a small workout becomes unbearable for him.
An active lifestyle combined with a limited calorie intake is an excellent prevention against most diseases and a great way to become thinner in 2 months. In the absence of sports in human life, the following processes occur in the body:
- slowing down metabolism;
- decreased production of enzymes (fat-burning);
- slagging, a set of kilograms;
- deformation of the elements of the spine;
- decreased muscle tone, weakening of the heart muscle;
- low resistance to infectious diseases.
Sports
Starting training, you need to consider that the weight will not go away right away. This feature is due to the fact that the muscles, developing, increase in size and become heavier than fat. If you start regular sports (2-3 times a week) and switch to healthy meals, the figure will become better, the skin will not sag.
In order to make regular training enjoyable, during the period of weight loss by 15 kg, you can use several working methods:
- do not forget about rewards (you need to set yourself a goal, and after achieving it, pamper your body, for example, with cosmetic procedures);
- do not try to do all the exercises at once (in this way, apart from a breakdown, nothing can be achieved);
- gradually, regularly increase the load during training, work out the muscles more deeply;
- find like-minded people (this helps to develop the sports discipline necessary when playing sports);
- 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 energize the body).
In principle, it is quite possible to lose 20 kilograms in 2 months. However, due to the danger that you will not be able to choose the right foods, their calorie content and method of preparation, in this article we advised you to include additional physical activity in your weight loss program. Skiing and skating in winter, cycling and rollerblading in summer. Visit swimming pools, and not just to watch people swim. Actively swim back and forth.
There are a lot of reviews on the Internet about the success with which women managed to lose 20 kilograms or more in 2 months, confirming our idea that physical activity, combined with a good diet, can effectively reduce weight in a short period of time. Some jump rope, spin the hoop at home, and some prefer to go to fitness.
Fiber for weight loss
One of the main assistants in the fight against excess weight is fiber. You can buy this unique product at a pharmacy or grocery store. Fiber can be in the form of granules or powder.
This product does not have a pronounced taste, so it can be added to almost any liquid dishes, including yogurt and kefir. You can just eat a tablespoon of fiber and drink a glass of clean water.
Among the advantages of this product is that it has absolutely no calories and is not absorbed by the human body. The main action of fiber is to draw out everything unnecessary from the body (slags, toxins and other harmful substances).
Fiber helps in the fight against excess weight and effectively cleanses the walls of the stomach and intestines, has a mild effect and gives a feeling of satiety for a long time.
It is important to remember that while eating fiber for weight loss, you need to drink plenty of fluids. As a result, there is a more accelerated cleansing of the body from all that is superfluous, and the accumulated toxins are excreted naturally. If you do not drink enough fluids, there is a risk of dehydration.
Physical activity
If you connect physical activity, you can lose weight without harm much faster. For example, you can start losing weight with a hula hoop. To do this, you only need to purchase a hoop and practice with it at home for 30-40 minutes daily.
However, the hula hoop will only help to tighten the stomach and make the waist slender. Physical activity generally contributes to the fact that the total amount of fat is eliminated, the remaining muscles are tightened - buttocks, hips, legs, arms, shoulders, chest.
Even just walking, jumping or running in place will help you lose 20 kg in 2 months. Not to mention gyms, swimming, effective hiking.
Look at yourself in the mirror, determine what defects are in your body, and include in the weight loss program those exercises that will affect problem areas. Do fitness, yoga or just jump rope.
Cosmetic procedures
If you plan to lose 20 kg in 2 months, you simply cannot do without cosmetic manipulations. It is worth noting that wraps using cling film in one procedure can remove up to 1 cm at the waist. They should be used every other day for a month, periodically changing the mixture for wrapping - this will not only get rid of cellulite, but also lose extra pounds (300-500 grams per day).
Wraps, exercises and diet - it is quite possible to lose 20 kg in 2 months. At the end of each week, check your weight.
Reviews
Yana, 27 years old. Followed the recommendations on how to lose weight in 7 days. She refused bread, salt, sweet, fried and fatty. As a result, I lost 5 kg, although it took a little more time.
Maria, 40 years old. I tried the kefir diet, as well as the three-rule diet. Indeed, the methods are working and help to get rid of excess weight.
Nina, 45 years old. I think that losing 5 kg in a month is not so difficult. You just need to follow all these recommendations and then you can easily lose a few kilograms of excess weight. Most importantly, remember to drink plenty of water.
Nutrition for weight loss by 20 kg in 2 months
In addition to the above points about the withdrawal of harmful products, you need to know what you can eat, how often and how much: this will be your individual diet. Its main rules are:
- Boil, steam, or bake food.
- Don't forget breakfast.
- Sunflower oil can be removed or replaced with olive oil.
- Snack on a small handful of dried fruits / nuts (portion - up to 50 grams).
- Eat a little, but often, to speed up the metabolism.
Even attempts to lose not 20 kg in 60 days, but less, should begin with the calculation of the number of calories available to you per day. You can resort to the universal number of 1200 kcal, but with a high BMI it is dangerous, so you will have to use a program that will calculate the correct indicator for your weight. If the calculations are done by hand, you find your basal metabolic rate and reduce it by 15% to lose weight.
When you figure out the basal metabolic rate, find out how many calories you can eat per day in the current month, you will need to determine for yourself how to create the right menu that helps you lose weight. In addition to the list of foods that increase fat burning, you should know your nutrient limits.
The methodology, recalculated every month, is simple:
- Proteins to lose weight are eaten in the amount of 1 g per available kg of body weight. A 65kg woman only needs 65g of protein per day.
- Fats do not interfere with weight loss, they support the nervous system. They need 1-1.1 g for the same kg.
- Carbohydrates are responsible for energy and brain activity, they require a lot. 3-4 g for every kg of your weight - an amount that will not prevent you from losing weight, but will also prevent you from feeling hungry. However, with obesity, it is advisable not to step over the bar of 300 g of carbohydrates per day.
Doctors advise to individually calculate the rate of clean (!) Water per day, given that for every kilogram of weight there is 30 ml. Recalculate 2 times a month. So, if you want to lose weight, having 70 kg, you will have to drink 2.1 liters, but when leaving 50 kg, you do not need more than 1.5 liters. Remember that this figure is only when trying to lose weight. For a person who maintains a figure, doctors recommend 40 ml / kg. Tea, compotes and other drinks do not count.
People often get used to eating their problems with goodies even during weight loss. It's hard to break this habit. Consumption of sugary soda instead of water, chocolate instead of fruit, fast food instead of a full meal are the reasons for gaining excess weight. Such mindless eating can provoke various diseases.
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 the goal of losing weight and taste preferences. One person will choose sports nutrition, the other will become a vegetarian.
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| Menu for lunch |
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| Menu for lunch |
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| Menu for afternoon tea |
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| Menu for dinner |
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In addition to healthy foods such as fish, meat, fruits, vegetables, low-fat milk or kefir, it is necessary to add dried fruits to the diet - raisins, prunes, dried apricots, figs. However, dried fruits should be consumed separately from all meals and before meals, and most importantly, no more than one handful per meal.
There are foods that promote intense fat burning. These include citrus fruits, seaweed, garlic, onion, cinnamon, bran, celery, ginger root, and seafood. It is desirable to include such food in your diet. It is very important to drink plenty of water, without it you simply will not have time to lose the desired kilograms in 2 months.
The best diet for weight loss
The simplest and most effective diet for weight loss is based on counting calories - it is recommended to consume no more than 1500 kcal per day. Lifestyle should be taken into account - with increased activity, you will have to make a diet of more nutritious foods. A sedentary lifestyle without sports is a reason not to increase the recommended number of calories, but, if possible, to reduce even more and go on a strict diet.
It is not necessary to immediately plan a diet for a month - it is enough to choose the right diet for a week and eat according to one scheme for four weeks. Even with the help of dietary restrictions, it will be possible to achieve the desired results.
The recommended menu for the week, which will allow you to start the fat burning process:
| days | Breakfast | Lunch | Dinner | afternoon tea | Dinner |
| one | Skim cheese. | Apple. | Boiled chicken breast, cabbage. | Yogurt. | Baked fish, grated carrots. |
| 2 | Yogurt. | Orange. | Boiled beef, cucumbers. | Kefir. | Baked lamb, salad. |
| 3 | Omelet, tea. | Half a grapefruit. | Brown rice, white meat. | Half a grapefruit. | Lean beef, salad. |
| 4 | Buckwheat porridge with milk. | Kefir. | Asparagus, steamed fish. | Orange. | Salmon in foil, fresh vegetables. |
| 5 | Boiled chicken, cabbage salad. | Apple. | Celery soup, white meat. | Yogurt. | Steamed veal, cabbage and carrots. |
| 6 | Protein omelet. | Orange. | Veal steak, vinaigrette. | Soufflé from cottage cheese. | Boiled fish, cucumber. |
| 7 | Cottage cheese. | Apple. | Vegetable soup, lean beef. | Yogurt. | Poultry meat, fresh vegetables. |
Exercises for weight loss by 15 kg
Physical activity in combination with proper nutrition has a good effect on human health, figure and contribute to weight loss. The main task is to choose the most suitable type of load and perform them regularly. Exercising is a great way to maintain weight or shed a few extra pounds. You can start by trying to run a few kilometers after getting up in the morning, or by setting the time and regularity of visiting workouts that you can’t miss. You should try to do exercises for weight loss at home, if you can’t go to the gym.
At home
With a busy schedule, people often forget about the need to play sports, although a half-hour home workout is enough to lose weight and maintain a figure in good shape. Before you start doing exercises, you need to do a warm-up, carefully working out all muscle groups. Warming up your body well before exercise is a great way to minimize the risk of injury.
1. Exercises for the buttocks:
- stand (legs wider than shoulders, bent at a right angle, delay in this position);
- squats (several approaches of 20-40 times);
- from a squatting position, a sharp jump up.
2. Leg exercises:
- in the supine position, put your hands on the buttocks, raise your legs up and spread them to the sides 10 times;
- at a fast pace, kneeling, you need to stretch your arms forward and sit on each buttock in turn, declining the body;
- slow squats in the “legs shoulder-width” position with the feet and knees turned outward, with a delay;
3. Exercises for the abdomen:
- in the supine position (arms under the head, legs straight) lifting the body until the chest touches the knees;
- twisting (from a supine position with legs bent at the knees, we twist the body to reach the patella of the other leg;
- lifting legs from a prone position to 45 degrees with a delay.
4. Exercises for the back:
- pelvic lifts with a delay from the supine position (rhythmically, large amplitude, legs bent at the knees);
- pulling up alternately arms and legs in a prone position (you need to tear off the shoulder blades and thighs from the floor);
- lying on your stomach, you need to tear your arms and legs off the floor.
5. Hand exercises:
- push-ups (lying emphasis, knees bent, repeat the 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, the maximum delay in this position.
In the gym
Due to the variety of simulators, you can exercise on them for the purpose of losing weight, while simultaneously developing different muscle groups. During classes in the gym, it is necessary to monitor the heart rate, first conduct a high-quality warm-up and exercise regularly. If a person has a low level of training, then in order 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 power simulators. Exercises are carried out in three sets with short breaks.
To get the maximum result, it is necessary to carry out a feasible workout without a big overload. Fitness trainers recommend doing some of the most effective exercises during weight loss:
- 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 for 1 approach - 10 times for each leg);
- pulling the dumbbell with one hand towards the waist (one leg is straight, the other is bent and mounted on a support, lower and raise the dumbbells alternately with each hand 10 times in an inclination);
- pull-ups on the horizontal bar (maximum number of exercises);
- bench press in a prone position on an inclined bench with equipment (dumbbells or a barbell, the number of exercises per approach is 10-12 times).
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 a course of massage or other procedures for weight loss. If it is not possible to visit a specialist, you can correct figure flaws after losing weight with the help of procedures and at home. Baths for weight loss, wraps, masks on problem areas in combination with healthy food perfectly cope with sagging problem skin.
Choose your workout
Without an increase in physical activity, it will not work to spend the calories received with food during the day, and therefore lose weight. Many modern people are prone to the problem of lack of physical activity due to work in the office and constant sitting at the table in front of a computer monitor. At the same time, few of us consistently allocate three to four hours a week for going to the gym. But this trend will have to be reversed in order to lose weight.
To begin with, you can accustom yourself after each meal to go outside for a short ten-minute walk. If this is not possible, just walk around the office building, go down and up the stairs. Also set aside an hour of walking every day. This simple activity will not overwork you, but at the same time it will allow you to burn about 400 calories. But this will happen if the pace of walking is high. If you can't get out for a walk in the middle of the day, walk to work or home from work. The main thing is the desire to lose weight, and you can choose options.
After some time of such tireless activities, you can begin to engage in more specific loads, as your body will already get stronger and your muscles will be ready for regular exercises. You can safely go to the gym, where a fitness trainer will tell you the best exercises to lose weight in a couple of months.
How to change your diet to lose weight
Extra pounds are fats that are stored in the body and distributed in different places:
- in subcutaneous adipose tissue. The superficial layer of fat located between the skin and muscles, in all parts of the body. There are no particular problems to get rid of these reserves, and it is easiest for those who have subcutaneous fat to lose weight in two months.
- between muscles. The peculiarity of this layer is that it is poorly removed, even if there is a general weight loss.
- Inside the abdominal cavity, between the internal organs.
You can lose weight in two months
Knowing these features of the body, you can understand that you can lose weight in 2 months, but you won’t be able to lose many kilograms, because with all your efforts, mostly fats will be removed from the upper layer.
Additional Information! Before deciding on weight correction, you need to calculate the body mass index (BMI), taking into account height, this will help you understand how many kilograms you need to lose weight. On the Internet, you can find a calculator or formula for calculating BMI. It is necessary to use a calculator recommended by the World Health Organization (WHO), as it was developed on the basis of observations of the population of the entire planet, taking into account the living conditions of modern man and the achievements of medicine.
In addition to the reasons for gaining excess weight, which are already mentioned above, there are others:
- hormonal disbalance;
- stress;
- irregular meals;
- binge eating;
- drinking beer ("beer belly").
Before you start losing weight, you need to see a doctor. In the event of a hormonal failure, there is a rapid weight gain, even if you eat right or go on a diet. Often the opposite happens: excess weight causes hormonal failure. In both cases, you can not do without the help of a doctor. With a hormonal failure, he prescribes:
- hormone therapy;
- special diet.
The basic principle of the diet is that it is recommended:
- refuse sugar;
- increase the diet of fruits, berries, vegetables and legumes;
- start using a complex of minerals and vitamins, products containing iodine;
- include fiber in your diet.
If the possibility of hormonal failure is excluded, it is easy to lose weight. To do this, you will need to slightly change your attitude to life, eating habits, enlist the help of your family and draw up a program of action.
Important! It is necessary to strictly follow the planned plan so as not to harm health.
Approach the process of losing weight should be taken seriously. The main rule is to do no harm. Changing your eating habits means eating right. With proper nutrition, weight loss is slow, by 2 or 4 kg per month. Everything will depend on metabolism (for each organism individually) and self-discipline (how strictly it will be possible to adhere to the developed menu).
The main rule when losing weight is to do no harm
Proper nutrition (PP) is a balanced diet that includes cereals (buckwheat, oatmeal, millet, pearl barley), low-fat dairy products, high-fiber vegetables, fruits (not sweet and in the morning), lean meat, greens . Fried meat, potatoes are completely excluded from the diet, sausages, sausages, fast food are not consumed.
Note! Not every diet is suitable for a particular person, so before changing the diet, it is advisable to seek the advice of a specialist.
If it seems that the diet is not giving the desired results, you need to add physical activity. Weight loss depends not only on how many calories entered the body, but also how they were spent. How much load will help you lose weight in 2 months depends on the intensity of training and the willpower of a person.
Ideally, when a nutritionist selects a diet, and an instructor monitors the increase in loads. But this is not always feasible, so a large number of people undertake to independently compose programs for themselves.
So, in order to lose weight in 60 days for such a large number of extra pounds, you will need recipes for low-calorie diet dishes from fish, beef, turkey, chicken breast. All this applies to protein foods. Also on the menu should include legumes and soy.
From carbohydrate food, it is allowed to leave bread, crackers, bread with bran, as well as pasta of the highest grades (they can be eaten with soy or tomato sauce, but without butter and protein products, they should be cooked al dente).
To lose weight, plant foods that contain fiber, minerals and vitamins, you must choose the following: vegetables (baked potatoes, you can only eat them separately from protein foods), fruits (with the exception of bananas and grapes), as well as berries and greenery.
For two months, you must adhere to the following nutrition system:
- Early breakfast - oatmeal on the water or scrambled eggs, or muesli, flakes, filled with milk (kefir).
- Snack - fruit.
- Lunch - any protein dish and vegetable salad (200 grams each).
- Snack - fruits, vegetables, herbs, a handful of nuts or dried fruits.
- Dinner - kefir or green tea.
Aleksey Kovalkov is a nutritionist who personally faced the problem of excess weight. He not only compiled a nutrition methodology, but also tested it on himself. He managed to lose 50 kilograms in six months. To date, there is a clinic that deals with weight correction, owned by Alexei Kovalkov. Losing Weight Smartly is his book, which you can use if you don’t have the opportunity to get into this clinic.
At the first and preparatory stage, it is planned to refuse from fish and meat products, as well as smoked meats and canned food. At the third stage, the use of harmful foods, bad carbohydrates, as well as foods with a high content of sugary substances is not allowed. Let us consider in more detail the main stages of the diet of Alexei Kovalkov.
If you do not set yourself a specific number of kilograms that you want to lose, a period of 60 days is considered normal in order to achieve significant weight loss. However, if you start talking about losing at least 20 kg in 2 months, especially for a woman, only a doctor who has assessed your health will be able to say whether this is possible directly for you:
- functioning of the endocrine system;
- the work of the central nervous system;
- hormonal background.
In a number of situations, even fasting extended for a month, coupled with grueling workouts, will not lead to success. A person can lose weight only in the absence of obvious pathologies that interfere with the normalization of metabolism and the start of the fat burning process. You also need to take into account the natural rate of weight loss: a person with a weight of 100 kg in 30 days can lose up to 10 kg, and with a weight of 55 kg - only 2-3. Whatever methods you use, losing weight by 20 kilograms in 60 days is not really for everyone, but only with excess body weight.
Preparatory stage
At this stage, the following products must be removed from the menu: corn, potatoes, honey, chocolate, sweets, carbonated drinks, juice, ice cream, sugar, alcohol (dry wine is allowed in small quantities). It is also not allowed to eat foods that are industrially processed, such as white rice.
At the preparatory stage, fruits, vegetables, legumes, lentils, as well as cereals (preferably coarsely ground) are allowed.
During the day you need to drink about 10 glasses of water. A large volume of liquid stimulates the release of special hormones in the body that burn fat.
First stage
At the first stage, you can lose about 5-7 kilograms. How much weight can you lose that many pounds? This stage is designed for 2 weeks. Do not eat fish, meat, beets, carrots and bananas.
Sample daily menu:
- Drink a glass of water before breakfast on an empty stomach.
- Breakfast - a mixture of nuts (a small handful), a little bran and low-fat kefir (250 grams).
- Dinner - Greek salad with olive oil (a small amount).
- Just before going to bed, you can drink warm milk (1 glass).
- In the interval between meals, it is allowed to eat grapefruit, 3 apples, drink 3 cups of green tea.
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