How to lose 15 kgs in a month at home

On the eve of summer, every woman thinks about how to lose 15 kgs in a month at home without damaging her health. It is a colossal effort, which requires iron willpower. But the results should be a reward for patience and struggle with yourself.

Golden rules for how to lose 15 kgs in a month at home

Before completely changing your diet and lifestyle, you need to consult with a qualified specialist and make sure you have no chronic diseases or hormonal disturbances.

The basic rules on how to lose 15 kgs in a month at home without harming your health are based on three pillars:

Body cleanse.

Regular physical exercise.

Observance of the correct day regime.

A proper diet (dietary menu).

You can use the following methods to rid your body of toxins:

Inclusion of dieting days into the diet regime.

Regular visits to a bathhouse/sauna.

Drink herbal therapeutic decoctions and infusions.

Mono-diets.

How many calories do you need to take per day

The key to weight loss is a deficit of calories consumed during the day. If the daily energy consumption exceeds the energy intake from food, the body will gain energy from its reserves.

First, carbohydrates, which are in blood cells and glycogen depots, will start “burning in the reactor”, and then the fat fuel will burn.

To get rid of 1 kg of pure fat, you need to create a deficit ranging from 7,700 to 9,000 calories. Each person on average consumes about 3,000 Kcal in one day, so reducing your diet by 6000 will cause a weekly savings of up to 4,000 Kcal. You can leave an approximately similar amount at the gym or through cardio workouts if you do them regularly.

So, you can lose from 2 to 4 extra pounds in one month only by partially reducing your usual diet and living an active lifestyle.

We should remember weight loss is directly proportional to the individual characteristics of the body and can proceed differently depending on many factors (initial weight, level of physical fitness, workout, and metabolism).

The caloric intake is breakfast – 200-300 kcal, afternoon snack – 70-100 kcal, lunch – 400-600 kcal, evening snack – 70-100 kcal, dinner – 100-140 kcal.

Nutrition principles and methods for losing 15 kg of weight

Nutrition is the most key and significant moment in the fight against fat reserves. That is why you need to plan your diet for the month ahead, counting calories and losing kilograms.

Think about how to lose 15 kgs in a month at home without harming your health, remember that dieting first is a series of rules and settings that chiefly help the health of the body.

Breakfast is one of the most fundamental components of a healthy diet. It should be rich, healthy, full of healthy carbohydrates and proteins. Dinner can be minimized by reducing it to a minimum.

You should pay attention to snacks (fruits and vegetables, dairy products, sandwiches with whole-grain bread) besides all other things.

The primary technique for proper weight loss is to exclude from your diet the following foods:

Fatty, salty, oil-fried foods;

Bakery and bakery products;

Confectionery;

Canned foods;

Sauces, ketchup, mayonnaise;

Sugar.

One of the major enemies of healthy eating is “fast food” (hamburgers, hot dogs, sandwiches). Even making a sample menu for a month, you can understand how to lose 15 kgs in a month at home without harming your health.

Remember that the food should be steamed, cooked in the oven. You will need to enrich your menu with vitamins: fruits and vegetables enriched with fiber, healthy cereals, dried fruits, nuts.

It is important to remember that it is necessary to consume a lot of water during weight loss, which helps to improve the metabolism and the functioning of all organs. It is best to drink purified mineral water. Besides everything else, drinking water can help you feel full, speed up your metabolism and have a positive effect on the condition of your hair and nails.

An effective workout plan at home and at the gym

Your daily routine is a necessary part of your weight-loss journey. That’s why it’s so helpful to exercise, jog and do yoga or pilates after waking up.

Physical activity and proper exercise in the morning will lead to a significant loss of calories and help you understand how to lose 10 pounds without dieting.

It is possible to exercise at home every day for only 15 to 20 minutes, and the result will be noticeable and with no harm to your health. The most problematic areas are usually the abdomen, thighs, buttocks and arms, flanks.

Consider the following plan based on basic full-body exercises:

15-20 deep squats with arms up;

10 lunges on each leg while jumping out (with your hands behind your head);

Balance on each leg (with a delay of 5 breaths and exhalations);

10-15 push-ups from lying position (You can do them on bent knees);

10-15 transitions from a prone position in a squat and back; 15-20 raises of arms and legs lying on the stomach;

10-15 forward bends on straight legs with dumbbells in hands;

You can change the home exercise program every week depending on preferences and problem body areas.

You can also create a personalized program in the gym without harming your health. The most important thing before a workout is a good warm-up (bicycle, treadmill, ellipsoid). Then you can start working on the areas that need correction.