A beautiful, tight and slender figure is the dream of many women and men. In pursuit of their goal, many have tried various diets, which often give only a short-term result. Quickly, effectively and without damage to health, you can lose weight in just 2 a month at home, without resorting to the help of nutritionists and eliminating starvation. The main secret lies in the revision of their diet and diet, the level of physical activity and time of proper rest, which after 2 months will bear fruit in the form of coveted harmony.
How to lose weight in 2 month at home?
Lose weight without harm to health at home for 2 months without starvation more than real. First you need to understand the causes of excess weight. This can be daily stress, sedentary work, the consequences of certain diseases, but often the wrong food. Excessive consumption of fatty and sweet food, fast food, soda, chips, food at night contribute to the accumulation of fatty deposits. In order to effectively lose weight at home, you need to dramatically change your diet.
The basic rules that help you lose weight in 2 month at home:
- Fractional power. Contrary to popular belief, frequent meals in small portions (200-250 g) help to accelerate metabolism, improve metabolic processes, which helps to lose weight effectively without starvation.
- Control of the diet. Many people get better by eating a good meal at night. Dinner should be no later than 3-4 hours before sleep and consist of light food for the stomach (vegetables, greens, non-fatty sour-milk products).
- Decreased daily caloric intake. In order to effectively lose weight in 2 month, you should reduce your usual diet by 20-30%.
- The ratio of BJU in the diet. In order to lose weight, you need to eat 40% protein (low-fat meat, poultry, fish, dairy and fermented milk products, 20% fat (olive oil, nuts, seeds), 40% complex carbohydrates (vegetables, fruits, greens, ).
- Reduction of salt intake, which helps to delay excessive fluid in the body, leading to swelling. Spices also need to be excluded from their diet, as they provoke an increase in appetite, which only hinders the fight against excess weight.
- It is necessary to carefully monitor the water balance. Daily for 2 months, you should drink at least 2 liters of water per day. Purified water without gas accelerates metabolism, which leads to active burning of fats.
- Regular physical activity. Proper nutrition in conjunction with daily physical activities (sports, running, walking, charging) help not only lose weight, but also strengthen muscles, increase skin elasticity, prevent the appearance of stretch marks.
- Rest mode. A full-fledged 8-Mh hour sleep favorably affects the entire body as a whole. According to scientists, from 22 to 2 hours of the night in the human body, a hormone (growth hormone) is produced, which contributes to the active splitting of fats, and therefore it is at this time that you need to sleep in order to lose weight.
Observing all of the above recommendations for 2 months, you can cleanse the body of accumulated toxins and toxins, establish metabolic processes, accelerate metabolism, improve the complexion and get rid of excess kilograms.
Contraindicated sharp weight loss in adolescence and old age, during pregnancy and lactation, with cardiovascular diseases and any diseases of the gastrointestinal tract.
How for 2 month to lose weight on 2 kg?
In order to lose weight for 2 months on 2 kg, you must abandon all harmful products interfering with harmony:
- Confectionery, baked pastry;
- Fatty foods (lard, butter, lamb, pork);
- Fried and smoked dishes;
- Sugar, sweet desserts;
- Spices and sauces (mayonnaise, ketchup, salt);
- Alcoholic and carbonated drinks.
Excluding from their diet products leading to the accumulation of excess weight, you can lose weight by one or two sizes for 2 month, normalizing the work of the gastrointestinal tract. You should eat often. Three meals should be basic (breakfast, lunch, dinner), between them should snack unsweetened fruits, vegetables or low-fat dairy and sour-milk products. With a strong sense of hunger before bedtime, it is better to drink a weak tea (green, herbal, black) without sugar and additives. During the 2 months it is necessary to monitor the daily level of fluid intake, because the fat-filled fat cells are burned faster.
Way to lose weight on 10-15 kg
Many people suffering from excess weight are wondering: "How in 2 months to lose weight on 10-15 kg?" In order to get rid of excess weight, a balanced, low-calorie diet is needed. To lose weight on 10-15 kg for 2 months, on average, the daily caloric value for women should be 1500-1600 Kcal, for men 2000-2200 Kcal, depending on the initial weight, age and level of physical activity.
To lose weight on 10-15 kg for 2 months, the diet should consist of the following products:
- Low-fat meat (beef, veal, rabbit), poultry (turkey, chicken), lean fish (sturgeon, pike, perch). To consume meat, poultry and fish is cooked, stewed, baked. You can cook on steamed or grilled. It shows the use of 1 portion per day of these protein products, the volume of 150-170 gr.
- Low-fat dairy and sour-milk products (cottage cheese, natural yoghurt, kefir, fermented baked milk, yogurt). Daily you can use no more than 200 gr \ 200 ml of these products in order to effectively lose weight on 10-15 kg for 2 months.
- Nekrakamistye vegetables (cucumbers, tomatoes, peppers, cabbage, spinach, broccoli, carrots, beets, as well as greens). They are consumed both in raw form and in salads filled with lemon juice or 1 tablespoon of olive oil. Vegetables can be boiled, stewed, steamed. They should be 50% of the daily diet.
- Unsweetened fruits and berries (except mango, grapes, melon, bananas). Fruit is better to use in the morning for better digestion, because they contain glucose and fructose.
- Cereals and cereals (oats, buckwheat, rice). Cereals contribute to the rapid saturation of the body, as well as cleansing the intestines and normalizing the work of the gastrointestinal tract.
During the day, you must drink at least 1,5-2 liters of still water, as well as loose tea (herbal, green), decoctions and tinctures of berries, but without additives (sugar, cream). You can have a snack with freshly squeezed fruit and vegetable juices, a glass of kefir or curdled milk 1%. Salt is best excluded completely or minimized.
Sample menu on 1 day to lose weight on 10 kg for 2 month at home (breakfast, snack, lunch, afternoon snack, dinner):
- Müsli 150 gr. Green apple;
- 1 a glass of tomato juice;
- Vegetable soup 150 ml. Boiled chicken fillet 150 gr;
- 1 cup of yogurt 1%;
- Salad "Greek" 200 gr.
Faster to lose weight for 2 months on 10-15 kg at home, in addition to diet, daily exercise will help (exercises, sports, walks), as well as various cosmetic procedures (wraps with food film, massages using anti-cellulite cream, contrasting showers, etc.).
What exercises can I do?
In order for 2 month to lose 10 kg of excess weight, you must perform a set of exercises on a daily basis. The load should increase gradually. You can start with 10 repetitions of each exercise in the 3-4 approach, after a month 15-20 repeats in the 4 approach, and after a month and a half increase the intensity to 25 repetitions in the 4 approach. The most important thing is regular classes. To effectively lose weight, it is necessary to perform training daily for two months, not missing a single day.
Exercises to lose weight for 2 months on 10 kg:
- Lie on your back, legs bend at the knees, hands to close behind your head, straighten your elbows. On exhalation raise the upper part of the trunk and touch the chest of the knees. Frozen in this position 2 seconds, smoothly return to the starting position.
- Lie on your back, hands stretch along, legs straighten and lift perpendicular to the trunk. Smoothly lower your legs without touching the floor, pulling your socks. Hold 2 sec, return to the starting position.
- Lie on the right side, leaning on the right arm, bent at the elbow, legs straightened. On exhalation, raise the hips so that the back and back surface of the legs are on the same plane. Freeze for 2 seconds, return to the original position. Do the exercise on the left side.
- Legs shoulder width apart. Make the slopes to the right, lifting your left arm up. The legs should be straightened. We linger for a few seconds, return to the starting position, repeat the slope to the left, raising the right hand.
Effectively lose weight will also help mahi, mill, squats, push-ups. Help to effectively lose weight in 2 months, in addition to the regular performance of the complex of exercises in the home, additional physical activity: classes Pilates, fitness, swimming, running. To lose weight, it is better to abandon the elevator, take walks in the fresh air for long distances, you can jump on the rope, twist the hoop. In a complex with proper nutrition, the results of exercises and sports will not keep you waiting and after 2 months extra 10 kg will go away irrevocably if you continue to maintain your physical shape.