How to lose 15 kg in a Month (forever) - Working methods

Tatiana Nikonova

January 14, 2011

The past year has changed a lot in the life of the site's editorial team. Snezhana Shabanova quit smoking, Liza Zhukova got a dog, Natasha Rostovtseva got two, and all animals require daily routine and walks. And I got rid of extra pounds. Body mass index (BMI) decreased from 26 units to 20.9, which in my case means losing 15 kilos and changing from size 50 to 44

. The kilograms are clearly not going to come back, because I lost weight slowly and consistently. Now I feel obligated to share the techniques I have tried for effective weight loss.

Where to begin

I set myself a reasonable BMI goal of 21. Of course, I could have wished for 19, but there is no point in striving for something that has never happened to you, or was only possible after a kilogram of unwashed cherries. Do you want everything to work out? Set realistic goals
.
In addition, we must remember that without a threat to health, it is recommended to lose no more than 2 kg per month. Of course, if you are obese and you are losing weight under the supervision of doctors, the norms are determined individually. But in other cases, the two kilogram rule
works.
You've been living in a bubble of fat for years. Be patient for another month or two.

Useful tips

It is possible to lose 15 kg in a month by following this method if you follow all the necessary recommendations and use the entire complex as a whole. It is important to perform the physical exercises recommended below and follow the principles of proper nutrition.

Particular attention should be paid to the fact that you need to burn more calories than you consume. It is not necessary to calculate calories at every meal; it is important to generally follow the methodology and increase physical activity.

When increasing physical activity, you should not sharply limit your diet. It must be complete and balanced, therefore in this method the emphasis is on the fact that nutrition should be correct, frequent and fractional, and physical activity should be daily. This technique does not require any specific physical training and is suitable for many.

Do not hurry

Attempts to immediately go to the gym, normalize your diet, and give up habits that interfere with weight loss only do harm. You lose your temper, think that you won’t succeed, lose heart and eat up your frustration with something richer. And again, be realistic. Be successful at one thing
before taking on another task. Praise yourself for every good thing you do: refusing to skip a workout at the gym or not ordering dessert. Then what others consider a path of hardship will turn into a red carpet. Admiration, fanfare, everything.

Chose the right products

The American system is wonderful because, on the one hand, it offers a ready-made solution, and on the other, unlike most popular diets, it gives freedom. You don’t categorically demand “low-fat cottage cheese for breakfast, turkey with broccoli for lunch,” when there’s nothing of this in your refrigerator, and you hate broccoli. You focus only on conventional portions, and choose the “filling” at your own discretion.

Being a perfectionist, I left only the safest things in my menu: grain bread, durum wheat pasta, milk - up to 1.5% fat. Of the fruits, I rejected the most high-calorie ones - grapes and bananas, although, of course, this is not necessary. But I stopped being afraid of grains, which previously didn’t fit into my diet at all. Muesli for breakfast, rice or spaghetti for lunch. Thanks to them, I was always full and didn’t feel like I was “on a diet” at all.

And for the third time...

...be realistic. To lose weight, you need to create a calorie deficit
.
To do this, it is necessary to reduce calorie intake or increase energy consumption, or better yet, both. There are no other methods, no matter how they describe to you the possibilities of changing metabolism after a week on eggs and mustard. Therefore, look for methods to burn off the calories you have already stored and reduce the consumption of unnecessary ones, rather than a super diet. The solution may be closer than you thought. Do you know how many calories are in a 200-gram pack of gummy bears
?
More than 600 kcal! A third of the daily value for some. To get started, just review what you eat and keep a food diary. And, yes, something eaten in secret also counts.

Identify weak points

What makes you gain weight specifically? Some people drink liters of cola, some finish their meals after the children, some sit for hours in traffic jams. Find your own reasons and add them as the first items on your blacklist
.
Not everyone will give in, but even a small correction will bear fruit. My main problems
were long breaks between meals, excess sweets and 14 hours a day spent at the computer.
The last one turned out to be the simplest. I started leaving my laptop in the office
, and the evenings were freed up for walks, sports, or at least house cleaning.
Sitting less, moving more - and the weight is already falling. The first problem
required more effort.
A quick breakfast, tea with sweets at lunch due to work commitments, and a hearty hearty dinner after a day of actual fasting lead to the body going into fat accumulation mode - they don’t feed you! And in the evening you eat all the high-calorie foods you can get your hands on. The solution
is fractional meals.
A hearty breakfast (every day I eat a huge portion of whole grain oatmeal with milk and berries), a decent lunch (I take a lunch box to work), a moderate dinner. During breaks - vegetables, fruits, dairy products. Another good way is to split the contents of your lunchbox into two portions. This way you never go hungry and don’t throw yourself into food that you later regret. The second problem
is too many sweets.
Sugar and fat are meaningless calories and put extra stress on the pancreas. Moreover, this is directly related to the nutrition schedule. Sweets give the effect of quick satiety, so with rare meals you pounce on them more willingly. The solution
in my case is to work with a psychologist.
When it was not possible to limit the consumption of sweets on my own, I had to go to a specialist. Two consultations cost the usual two-month budget for desserts, but now I practically don’t spend money on sweets and look at them more than calmly. Previously, I could eat a cake in the evening and go out in the morning in search of chocolate.

Japanese diet

Japanese girls are famous for their healthy thinness and slender figure. What is their secret? The diet will help you get closer to the Japanese weight loss system without exhausting the body. Due to the permitted foods and the absence of salt and sugar in your diet, after completing the diet you will gain an accelerated metabolism.

What is allowed:

• Meat (lean);
• Fish (boiled, baked, stewed);
• Eggs;
• Vegetables in large quantities;
• Fruits (try not to eat a lot of them, as fruits contain fructose);
• Vegetable oil in salads;
• Sour-milk products (BUT! Cheese in small quantities and only in the morning);
• Vitamin-mineral complex (in consultation with the doctor);

The only drinks allowed are mineral water; coffee and tea are excluded.

Don't give yourself chances

If you eat lunch on what you bring to the office, eat at home what you buy once a week according to a pre-made list, and don’t allow friends to bring what you don’t need, there are simply no opportunities to eat something wrong. WHO recommends eating half a kilo of vegetables a day? Make a menu for the week, including 3.5 kg of vegetables and herbs, and eat it. You can get the rest with fruit. Do you want a sandwich with butter? Please! Just remember that this piece is the norm for two days, and the rest is in the freezer. By the time you defrost it, you will no longer want it. Should you drink 1.5 liters of water a day? A glass of water before breakfast, a glass of vitamins after breakfast, the rest in a bottle and drink throughout the day. And so on. When there is no choice
, there is no painful decision-making process.

You can’t execute, you can’t pardon: permitted products

• Any vegetables. The most important thing is to steam or boil them. If these are potatoes, then not fried, but rather baked. All types of cabbage, peppers, zucchini, and beans are allowed. Introduce a lot of greens into your diet at the same time.
• Healthy cereals. You should definitely include cereals in your diet. They contain enough microelements and vitamins. But they also contain fast carbohydrates, the consumption of which is undesirable. Therefore, you need to eat porridge for breakfast. You can cook them in either water or milk.
• Products containing protein. In this regard, lean veal and chicken fillet are ideal. Be sure to eat seafood: squid, crayfish, lean fish, shrimp. Don't forget about cottage cheese, legumes and eggs. The main thing is not to make foods fatty.
• Soups are an essential part of the diet for women over 50. It is better if they are light and vegetable.
• Fruits are a great snack. Give preference to grapefruits and oranges.

From the listed products, it is quite possible to create an excellent diet that will charge you with energy and allow you to lose weight gradually, without harm to your health. If you can’t give up some foods from your “old” life right away, you can take some liberties, especially at first. But it’s still worth knowing what you can’t do.

Place yourself in good hands

If the jump rope and bicycle seem boring, and your soul requires the gym, first visit a sports doctor. At my club, the first visit was included in the price of the subscription. After the fitness test, honestly tell your doctor
everything you want to achieve in the gym.
I wanted to lose weight, strengthen my back muscles and increase my endurance. You may want to increase your flexibility and learn to dance. The more clearly you express your wishes to the doctor and instructor in the gym, the better they will select the types of physical activity for you. And don't hesitate
to ask questions or look for alternatives. I honestly tried to exercise on an elliptical trainer, which was recommended as the most suitable for me. But the process turned out to be so dreary that every trip to the gym became torture, so I slacked off as much as I could. However, once I plucked up the courage to discuss the problem with my trainer, I am now voluntarily walking on the treadmill. 5.5 km/h, a slight rise, pulse control, and after 20 minutes a happy smile appears on your face. Previously, the gym and hard labor seemed synonymous to me.

Stop drinking

The only thing that may be really difficult for some is to stop drinking alcohol. But it is necessary to do this. Alcohol is monstrously high in calories
; in the evening you can drink cocktails at a bar for your daily calorie requirement.
If you need to significantly reduce weight, giving up alcohol is mandatory. How to fight
the urge to cheat? Do not keep alcohol at home, do not go to cafes and bars if you are sure that your interlocutors will drink - it is easiest to drink in company. Don’t go to catering establishments alone in the evenings - many people find it difficult to resist drinking in such a situation. Organize home parties, prepare lots of delicious non-alcoholic drinks, and come up with something to entertain your guests. In the end, realize what makes you drink - there’s nothing else to do, or what? Don't be afraid to admit your weaknesses. You will begin to look like a human being in other people’s eyes, and not a teetotaler robot, and they will treat your desire not to drink more leniently, stopping putting a glass in your hands. It helps me to post on Twitter what exactly I would like to drink right now. This desire appears less and less often, and I celebrated the New Year cheerfully and without alcohol. And don’t try to purposefully become a non-drinker - this is fraught with pressure from former drinking buddies. Just don't drink.

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

Indications for use

This weight loss technique is designed for those whose excess weight does not exceed 15 kg. It will help you quickly and correctly get rid of unnecessary pounds and gain toned body contours. In addition, if you follow all the points of the method, you can improve the health of the entire body as a whole and acquire new correct and lasting habits in nutrition and physical activity.

You can lose 15 kg in a month thanks to the described method, but the improvement of the body will also have a pleasant positive effect.

She will help:

• get rid of back pain (lumbar, cervical);
• get rid of dizziness and headaches;
• normalize blood pressure;
• improve sleep.

The technique does not include a strict diet, but is based on the principles of proper nutrition and sufficient physical activity. But it still has some contraindications that should be taken into account.