Any woman can create her own weight loss program for 3 months if she sets a goal to lose weight. In order to get rid of 10–15 kg, you will have to calculate the optimal daily calorie intake and select effective exercises. Attention should also be paid to skin care, as with rapid weight loss it sags.
With an integrated and correct approach, extra pounds disappear gradually. It’s realistic to lose 3–5 kg in a month. The number on the scale may “freeze” for several days. There is no need to worry about this, especially if you alternate between cardio and strength training.
In the morning, the scale needle will show 200–500 g more if you drink several glasses of tea or water at night. Rely on the readings of the measuring tape.
Before you start losing weight, it is advisable to keep a diary. It notes physical activity, energy consumption, weight and calorie content of food eaten. The most convenient way is to download a special application to your smartphone and enter all the data into it. With the help of such a program, you can analyze the results and adjust your weight loss system.
How to lose weight by 15 kg
Getting rid of 3-5 extra pounds is much easier than losing 15 kg or more. This requires a completely different strategy and a change in habits:
- Give up unhealthy foods, replace them with fruits, vegetables, low-fat dairy products, and dietary meat.
- Drink up to 2 liters of liquid a day (water, herbal infusions, green tea, freshly squeezed juice).
- Completely avoid sweets, flour and smoked foods.
- Don’t overeat, eat small meals, get used to snacking.
- Start doing exercises, gymnastics, sign up for a gym.
Diets
To lose 15 kg in 3 months, it is not necessary to adhere to a strict diet. You need to remember about physical activity and watch your diet:
- consume no more than 1300 calories per day, eat in fractional portions;
- be sure to have breakfast, divide the daily diet into several meals (5-6 times);
- reduce the amount of sugar, give up processed foods, fatty meats, sauces, alcohol;
- It is better to steam, boil or bake food in the oven;
- monitor the hydrobalance.
Workout
Movement and physical activity will help you lose weight faster and gain a slim figure. If you haven't exercised before, start with walking, brisk walking. More active people should adhere to the following recommendations:
- Go jogging. It will be better if this habit lasts longer than 3 months, even if you manage to lose weight.
- Take up swimming - this sport trains all muscle groups.
- Pay attention to strength training, use exercise machines. This way you can not only lose weight in three months, but also strengthen your muscles.
Fasting days
Even for those who do not want to lose weight, it is advisable to arrange fasting days 3-4 times a month. During this time, the body will rest from stress and cleanse itself. You can simply spend a day on the water once a week or organize a four-day fasting marathon:
- Day 1: limit the amount of fats and carbohydrates;
- 2nd: water only (1.5-2 liters);
- 3rd: food without carbohydrates and fats;
- 4th: return to the previous diet.
Example menu
Sample menu for Oksana on a diet:
- for breakfast: a couple of boiled eggs, a small plate of oatmeal with water or bread with apple marmalade, green tea;
- for lunch: vegetable or chicken soup, stewed cauliflower or broccoli;
- in the evening: a piece of turkey or fish with green beans.
As a snack, you are allowed to eat about 100 grams of cottage cheese or a glass of natural yogurt 1-2 times a day. Fedorova includes seafood in her diet at least 4 times a week, as they contain little fat, many minerals necessary for the body and are easily digestible.
Dinner in her regime was allowed no later than 19 hours. Oksana ate this way 5 days a week. I did another day as a fasting day - I sat on soaked rice without salt or buckwheat porridge. One more day a week I allowed myself to relax a little - I ate a piece of cake, pizza or chocolate. This did not lead to weight loss, since the energy received was burned on the exercise machines.
The bulk of the excess weight gained during pregnancy - 15 kilograms - was gone quickly, within 3 months. A little longer, Oksana honed her figure to perfection, at times using a strict diet.
Proper weight loss of 15-20 kg
Losing 15 kg in 3 months is considered normal and correct. If you lose weight suddenly, then after a month this process will slow down, and then stop completely, the body will begin to “sound the alarm.” When you move away from dietary nutrition, the kilograms will begin to return, and with a vengeance. It is better to lose 4 kg harmlessly in a month and be sure that the weight will not return.
One of the main conditions for proper weight loss is counting the calorie content of food, normally 1200-1500 kcal per day. You cannot fall below the minimum level, otherwise you will not only not be able to lose weight, but on the contrary, you will gain weight. Metabolism will slow down and the body will begin to accumulate fat. Buy a kitchen scale and weigh your food the first time, count the amount of protein, fat, carbohydrates in food.
Do not disdain physical activity, it will help you lose weight faster and even more than 15 kg per month. Walk, try to walk more in the fresh air, do not use the elevator - even these simple exercises will speed up the process of losing weight. Do a massage after taking a bath - it will help increase skin elasticity and reduce the appearance of orange peel.
Express diet for quick results
When the measures taken were not enough, Oksana switched to a green diet. For two weeks I ate only leafy vegetables and fruits of this color: kiwi, apples, grapes, cabbage, avocados. During this period, I increased the volume of green tea to 0.5 liters per day.
The achieved result was a weight of up to 4–5 kg, which Fedorova tried to maintain by increasing physical activity. And the main principle that the universally recognized beauty follows: excess weight must be dealt with as soon as it appears. In this case, the deposits disappear faster because they do not have time to take hold.
15 kg diet
Losing 15 kg in three months is quite realistic and safe. The diet of such a food system is balanced, rational and satisfying, you will not feel hungry. The menu is designed for 4 days, repeats all 3 months and may look like this:
| Day 1 (protein) | Day 2 (fiber) | Day 3 (carbohydrate) | Day 4 (fruity) | |
| Breakfast is the same: any fruit in a reasonable amount | ||||
| Dinner | 200 g of meat (fried, baked, boiled), a piece of bran bread, vegetable salad without oil. | Any vegetables, greens (raw or cooked without oil), a slice of bran bread, a salad with fresh vegetables (with lemon juice or vegetable oil) | Pasta with ketchup or tomato sauce | Fruits in any quantity |
| Afternoon snack | 250 ml of any broth, 3 hard-boiled eggs | |||
| Dinner | Menu like for breakfast | Repeat lunch, only the portion needs to be halved | 2 servings of ice cream or 2 pieces of cake with a slice of dark chocolate | Same as lunch |
Protein
The protein nutrition system menu is followed by athletes who want to lose weight and dry out their bodies on the eve of competitions. Active weight loss will occur in the first week, then the kilograms will begin to fall off more slowly, but constantly . Protein and fiber help maintain muscle tone, fatigue is not felt, so you can play sports. Authorized products:
- basis of the diet: chicken breast, lean fish;
- any vegetables (potatoes are not allowed);
- fruits (except bananas);
- water, unsweetened green tea, coffee.
Drinking
It’s not easy to maintain such a diet, but you can lose more than 15 kg on it in 3 months. The main condition is to exclude sweet drinks, alcohol, and eat only liquid food:
- vegetable, meat broths;
- fruit and vegetable juices (fresh);
- compotes, jelly;
- unsweetened tea, coffee;
- low-fat dairy products;
- pure still water.
Strict
You can lose weight quickly on all strict diets, but you shouldn’t stay on them for a month. Extra pounds disappear quickly, and the body experiences stress, weakness and malaise may appear. Before you decide to lose weight using one of these systems, you should consult your doctor. In addition to drinking, strict diets include the apple diet, when you can eat only 1.5 kg of sweet and sour fruits throughout the day.
You can lose weight by 15 kg in 2 weeks on a strict buckwheat diet. To do this, you need to steam the cereal in the evening and eat it the next day. The apple-kefir weight loss system gives good results: only these two products are allowed. You can really lose 10 kilograms in a week. Another option for a strict mono-diet is vegetarian. It is allowed to eat fruits, vegetables and berries. Unlike previous methods, it is very tasty, because many different dishes can be prepared from permitted products.
Lightweight
One of the easy ways to lose 15 kilograms in three months is the Moreno diet . It consists of four cycles of 17 days each:
- Period 1 – fat burning. Eat vegetables (except potatoes), fruits (unsweetened), fish, eggs, poultry, low-fat dairy products, add vegetable oil (2 tbsp.) to your dishes.
- Period 2 – acceleration of metabolic processes. Add buckwheat, low-fat cheese, legumes, and seafood to the allowed foods of cycle 1.
- Period 3 – balance. Introduce durum pasta, cereals (porridge), nuts, and sweet fruits into your diet. Eat them before 2 pm.
- Period 4 – consolidation of the result. Return to your previous diet, eating carbohydrate foods before 14:00.
What is effective weight loss
The program lasts 12 weeks. During this time, you will be able to learn and get used to proper nutrition, normalize the indicators that affect metabolism and are responsible for maintaining normal weight and, the most important goal, is to lose weight by at least 15 kilograms. Of course, if you do not violate the rules of the program and follow our recommendations in everything.
So, the program consists of three blocks:
Consultation with a nutritionist-endocrinologist
At the meeting, the doctor will collect anamnesis, find out your dietary habits and daily routine. Introduces you to a research program to identify the basic indicators of your body and formulate an individual program for effective weight loss. If you decide to join the program, the cost of the initial consultation will be included in the program fee.
Diagnosis of your body's condition
The set of tests that you will need to undergo is aimed at identifying the causes of excess weight and complications. Screening includes indicators of lipid and carbohydrate metabolism, a study of hormone levels to identify abnormalities in the thyroid gland, to diagnose diabetes, a biochemical analysis of blood and urine to determine the condition of internal organs.
As part of the program, you will undergo an ultrasound of the abdominal cavity, pelvic organs and thyroid gland.
Drawing up an effective weight loss program
Based on the results of the consultation and laboratory diagnostic data, an individual nutrition program will be developed for you. You will not need to adhere to a strict diet, you will always be full and at the same time your weight will decrease. The right lifestyle, based on your individual characteristics, is the key to a slim figure and healthy weight.
The program lasts 12 weeks, with an average of 3 months. During the program, you have one individual meeting with a nutritionist-endocrinologist and three group classes. And, most importantly, you will have a guarantee of weight loss of at least 15 kilograms!
How much does the weight loss program cost in Moscow at Diamed?
We fix the cost of your treatment for three months with a guarantee of weight loss of at least 15 kilograms without hidden extra charges! Moreover, program participants receive a 30% discount on research and laboratory facilities! No clinic in Moscow will give you a full screening for excess weight problems at this price.
A three-month turnkey course for losing excess weight includes:
- three group classes
- complete diagnostics of the body
- bioimpedansometry
- non-stop communication with a doctor via WhatsApp
Book your first individual consultation with a nutritionist now! This does not oblige you to anything, you can refuse the program if you don’t like something and only pay for a doctor’s appointment in the amount of 1,400 rubles.
