“Lifestyle” - a weight loss program for women, solving the problem of excess weight and restoring health 

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.

TOP exercises for losing weight by 15 kg per month

The most common way to lose weight is running. It stimulates the heart, causing it to pump large amounts of blood. But running has a big disadvantage: it puts too much pressure on the lower body.

Exercises for weight loss are presented in a wide variety. Their effectiveness has not been proven for everyone. In addition, it is worth remembering: for each exercise there may be contraindications. From personal experience I can advise:

Plank

. No matter how trivial it may sound, this is a very effective static exercise. The main thing is to do it correctly. You can’t do a plank with a deflection, it’s dangerous, it puts a lot of stress on the lower back. Can be done both on the elbows and on straightened arms.

Deep squats

. The main thing is to follow the correct technique so that your socks do not go beyond your knees. There are many videos and advice from fitness instructors. You can read them.

Push ups

. Properly performed push-ups are the key to beautiful arms, back, abs, and butts. You should not immediately perform the press on straight legs; you can do it on your knees.

Weighted Plie
Plie

. A fairly complex movement, the correct execution of which allows you to tighten not only the outer but also the inner part of the thigh (a problem area in women), emphasizes the butt and abs. Together, with the right technique, it helps burn calories.

Jumping rope

. This is an aerobic exercise that will help you lose weight in any case. You can jump however you like.

Burpee.

Losing weight is easy. You just need to create an energy deficit for the body to burn fat. Exercise helps - it increases calorie expenditure. But fitness has a secret weapon - metabolic training. This is not just an activity, but a way to increase the body's oxygen consumption after it ends.

The greater the O2 consumption, the greater the energy requirement. Yes, we will talk about how to burn fat not only during class, but also for 36-48 hours after it.

To activate metabolism, improve blood circulation and intensively burn calories, interval training is considered the best. This is when exercises are repeated in a circle without a break between them.

Circuit training for a beginner

This complex is for those who do not train regularly, or have never done fitness before. Exercises are performed one after another without rest. Time under load is sixty seconds. The movements are selected so as to alternate work on the upper and lower body.

One cycle contains the following exercises:

• Squat 60 sec;
• Push-ups (can be done from a stool) - 30 sec;
• Lifting dumbbells (0.7 l bottles) up – 30 sec;
• High jumps – 60 sec;
• Plank - 60-90 sec.

Through exercise and low-calorie eating, you burn more fat than if you simply diet alone. The break should not be longer than 5 minutes. Otherwise you will not achieve the effect. The activity of the fat burning process will decline.

Who shouldn't lose weight

Of course, the advice presented is good. But it’s always worth remembering: losing weight is a stressful situation for the body, and therefore you can never say what consequences it will have for the body.

Therefore, it is impossible to lose weight on the basis of diets: pregnant women; nursing mothers; people with chronic diseases such as diabetes, cardiovascular diseases.

Again, if you have health problems, then the real diet for you is proper nutrition, excluding baked goods, soda, sauces, chips, etc. from the diet, and including fruits, vegetables, and dairy products. This will not only not worsen your health, but also improve it.

How can a child lose weight if his digestive system is not yet established? Doctors create a separate menu for children. Also taking into account the individual characteristics of a growing organism, as in the case of selecting nutrition for adults.

For example, mandatory oxygen cocktails with rosehip syrup are prescribed. They perfectly stimulate the gastrointestinal tract

, deliver vitamin C to cells and have a general strengthening effect.

Is it possible to lose weight if you have diabetes or other complex diseases? In this case, nutrition is completely controlled by the attending physician. If someone has a gastrointestinal tract disease, then a low-calorie diet should be treated with caution.

It can provoke gastritis. There are also contraindications for those with allergies to a particular product (for example, citrus fruits). Also for pregnant women and mothers breastfeeding babies.

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.

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.

TOP effective ways to lose weight by 15 kg in 30 days

You can lose 15 kg in a month if you find the most effective ways for yourself that do not overload the body or provoke stress conditions. It is better to stew or steam vegetables, boil meat, and porridge should always be fresh.

For better absorption, food should be consumed no later than 3 hours after its preparation.
The serving size should not exceed the following standards:

The most important rule for intensive weight loss using diets is to burn more calories than you consume.

Method 1 – Specialized diet

How to quickly lose 15 kg? You need to change your diet immediately. Everything will have to be reconsidered: meal times; volume of dishes; calorie content of products on the menu; the menu is balanced according to the rules.

When creating your menu, it is extremely important to adhere to the basic rule of consuming food that contains different energy units. There is a so-called active composition of elements that come from food into the cells of the human body. These are BZHU - proteins, fats, carbohydrates. The ideal proportion of calories as a percentage is 30/30/40.

Persons aged 14 to 18 years are experiencing a special age period. You need to know some features of how to lose 15 kg for a teenager. At this time, the body is actively developing - the reproductive and endocrine systems are finally formed, and the structure of bone tissue continues to develop.

Therefore, it is not recommended for a teenager to suddenly lose weight without dieting. But only the diet must be well balanced so that the body receives all the necessary microelements for its development.

Method 2 – Active exercise in addition to your diet

Real advice at home always involves combining sports activities with dietary nutrition. But here it is necessary to maintain a balance, since the body can quickly become exhausted if you do strength exercises every day with a poor diet.

When the diet is strict, exercises should be moderate and aimed at creating a sculpted figure and contracting muscles. This will help you burn calories faster, which the body will begin to take from fat tissue.

Stick to the following for the entire month

:

1. It is enough to visit the gym for 2 days. during the week.
2. The duration of the training is no longer than 1 hour.
3. Walk before bed - 1-2 before bedtime.
4. Engage in relaxation practices that also focus on working with breathing - they help enrich the body with oxygen.

Relaxing exercise is best done outdoors. This applies to walks before bed, jogging or martial arts. It will be ideal. If you spend your free time cycling or swimming all month.

Additionally, you can organize wrapping yourself with cling film at home. It stimulates sweating through the skin, which quickly burns fat and removes excess moisture

Useful video:

Method 3 – Quitting bad habits

You will need to completely give up smoking, alcohol, and addictions to one type of food (for example, cakes). You should also be sure to reconsider your sleep and wakefulness patterns.

If you need to lose 15 kg in a short period of time (and a month is considered a short period of time), then you need to immediately adapt to a new life.

Night gatherings greatly deplete the body. Especially if those who lack sleep have to go to work or school the next day.

Poll: Why do you want to lose weight?

Method 4 - Hormones

Often the result depends on hormonal levels. Having gone through endocrinologists, gynecologists and nutritionists, I can say one thing: the result on the scales directly depends on the hormone.

One of the key hormones that is not affected by weight is prolactin. Its level may vary from month to month, but if there is a stable excess of the norm, then you will not be able to lose weight in a month without lowering it. Key signs of elevated prolactin:

• Irregular menstrual cycle;
• Obesity for no apparent reason, fat accumulates in the abdominal area;
• Discharge from the mammary glands.

Therefore, first: we check the level of the hormone. You don't have to go to the doctor. You can go to any laboratory and test prolactin on an empty stomach. If it is normal, then we begin losing weight. If it is elevated, we go to the endocrinologist and get an appointment to lower it. I do not specifically indicate the list of medications, since there is always an individual factor.

Personally, for me, a decrease in the level of one hormone led to my hips decreasing by 8 cm and my waist by 6 cm.

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.

Real diets to lose extra 15 kg in a month

When a girl asks a question about what to do if I want to lose 15 kg in a month, the first thing that comes to mind is diet. I will say right away that I am not a supporter of diets, especially any mono-diets: sit on buckwheat, rice, etc. for a week. But many even call proper nutrition a diet. Therefore, the issue here is controversial. If giving up buns, sweets, soda, and sauces is a diet for you, then yes. I am for.

Another issue is that sometimes it is worth losing weight quickly. For example, in a week. Then you can use this method. But, again, competently, with a careful study of your body, understanding its condition.

For example, once I completely eliminated all carbohydrates from my body. On the third day I got the following consequences: I was dizzy and couldn’t get up from my desk at work. In the mornings I thought that I would kill my husband. Everything around me irritated me. My head hurt so much in the evenings that I had to take several painkillers.

On the fifth day of such torment, the experiment was stopped. There was a result, but after a week everything came back.

Diets that really help you lose 15 kg in a month are low-calorie, low-fat and low-carbohydrate. You won't achieve anything by going on a complete hunger strike. In addition, with this approach there is always a risk of breakdowns - greedily attacking dense and fatty foods. This leads to the formation of various dysfunctions. For example, due to a sharp load on the gastrointestinal tract or liver.

At a minimum, it is better to use 2 or 3 fasting days per week. You can't give up protein completely. But it should not be mixed with high fat content in dishes. Therefore, it is best to eat lean meat from animals, birds or fish. The drinking regime includes only clean, not cold water (room temperature).

Below is a list of the most gentle effective diets that give results. The result is confirmed by personal experience.

Diet – Stop Carbs

The “Stop Carbohydrates” diet allows you to lose 15 kg in a month in just 30 days. You should eat according to a system, clearly distributed menu. At the same time, it is prohibited to eat processed foods, fatty, salty, pickled and sweet foods, as well as drink sweet and high-calorie drinks.

If you need to lose 15 kg, then everything that is saturated with a high concentration of carbohydrates should be excluded. Here, not only the content of the diet itself plays an important role, but also the volume of dishes. We divide the menu into 4 stages over the course of a month.

First stage:

Day 0. 19:00 – light vegetable soup.

Day 1. 7:00 - oatmeal without milk or broth; 9:00 – apple; 12:00 – vegetable soup; 16:00 – boiled chicken fillet, bread; 19:00 – cottage cheese 0%.

Day 2. 7:00 - baked vegetables; 9:00 – orange; 12:00 – baked chicken fillet; 16:00 – cottage cheese 0% + bread; 19:00 – kefir and boiled shrimp.

Day 3. Fasting day according to a strict principle - eat nothing, drink only water.

Day 4. 7:00 - boiled buckwheat; 9:00 – cucumber + bread; 12:00 – stew of carrots, cabbage and onions; 16:00 – apple; 19:00 – vegetables in the oven, kefir.

Day 5. 7:00 – boiled rice without salt and butter; 9:00 – stewed cabbage; 12:00 – vegetable broth; 16:00 – apple + bread; 19:00 – kefir 2.5%.

Day 6. Fasting day - you can drink water.

Day 7. 7:00 – cottage cheese 0%; 9:00 – apple; 12:00 – vegetable broth; 16:00 – boiled hake; 19:00 – stewed cabbage, kefir 1%.

Note

: Day number “0” is preparatory. The body needs to be prepared for a new way of life and nutrition. Reviews from people and doctors indicate that such a period is necessary. You can add a small piece of rye bread to the first or second courses.

Second phase:

Day 1. 7:00 – banana; 9:00 – apple; 12:00 – lean chicken broth, bread; 16:00 – cottage cheese 5%; 19:00 – baked vegetables.

Day 2. Unloading.

Day 3. 7:00 – liquid, low-fat and unsalted mashed potatoes; 9:00 – cottage cheese 0%; 12:00 – vegetable soup; 16:00 – kefir 1%, orange; 19:00 – baked hake.

Day 4. 7:00 – oatmeal with milk; 9:00 – apple; 12:00 – cottage cheese 0%, 2 cucumbers, bread; 16:00 – grapefruit, bread; 19:00 – boiled mussels.

Day 5. Unloading.

Day 6. 7:00 – rice without oil, sugar or salt; 9:00 – baked apple without sugar; 12:00 – milk; 16:00 – stewed vegetables; 19:00 – kefir 1%.

Day 7. 7:00 – banana, milk 5%; 9:00 – buckwheat, boiled in water, 2 loaves of bread; 12:00 – vegetable soup; 16:00 – cottage cheese 0%; 19:00 – kefir 2.5%.

Third stage:

Day 1. Unloading.

Day 2. 7:00 – buckwheat; 9:00 – 2 loaves of bread; 12:00 – cucumber, baked pollock; 16:00 – cottage cheese 5%, 2 loaves of bread; 19:00 – stewed vegetables (potatoes excluded).

Day 3. 7:00 – milk oatmeal; 9:00 – apple; 12:00 – low-fat chicken broth; 16:00 – grapefruit, bread; 19:00 – boiled mussels.

Day 4. Unloading.

Day 5. 7:00 – cottage cheese 0%; 9:00 – banana; 12:00 – chicken fillet broth without fat; 16:00 – 2 apples; 19:00 – baked hake.

Day 6. 7:00 – lean oatmeal; 9:00 – orange; 12:00 – 2 cucumbers, baked hake; 16:00 – kefir 2.5%, 2 loaves of bread; 19:00 – stewed cabbage.

Day 7. Unloading.

Fourth stage:

Day 1. 7:00 – lean rice; 9:00 – apple; 12:00 – vegetable broth; 16:00 – orange; 19:00 – boiled shrimp.

Day 2. 7:00 – cottage cheese 0%, bread; 9:00 – orange; 12:00 – stewed cabbage; 16:00 – milk, 2 loaves of bread; 19:00 – boiled chicken fillet.

Day 3. Unloading.

Day 4. 7:00 – lean oatmeal; 9:00 – banana; 12:00 – vegetable broth; 16:00 – full-fat kefir; 19:00 – boiled mussels, 2 breads.

Day 5. 7:00 – cottage cheese 0%; 9:00 – grapefruit; 12:00 – stewed cabbage; 16:00 – milk 3.5%, 2 loaves of bread; 19:00 – boiled chicken fillet.

Day 6. Unloading.

Day 7. 7:00 – cottage cheese 0%; 9:00 – 2 apples; 12:00 – lean chicken broth; 16:00 – kefir 1%, 2 loaves of bread; 19:00 – boiled mussels, bread.

A low-carbohydrate diet is a good answer to the question of how to lose 15 kg in a month without sports. Only here you should take into account that you will not be able to lose exactly 15 kg. Most likely, the volume will be smaller. Much depends on the degree of obesity and metabolism.

Protein diet

If you need to answer the question, how to lose 5 kg in a month at home, then a protein diet is one of the most effective options. The main principle: include as much protein food as possible in your diet.

Everyone independently determines for themselves the food that is most acceptable to them. There is no need to eat something that is not tasty or not liked at all.

The following is a list of sample foods that you can eat:

1. Breakfast: oatmeal with water, boiled egg, hard cheese, chicken breast, cottage cheese.
2. Second breakfast: cottage cheese, egg.
3. Lunch: vegetable soup with boiled chicken breast, steamed fish cutlets + vegetable salad, turkey cutlets + salad.
4. Afternoon snack: a glass of kefir, fermented baked milk, maybe some fruit.
5. Dinner: baked breast, fish, turkey + stewed, steamed vegetables, vegetable salad. You can have a salad with shrimp and seafood.
6. Late dinner: fermented milk products.

Some may be surprised to see fermented milk products here. But kefir helps to improve the functioning of the intestines, improve its microflora, which directly affects the metabolic rate.

Advice: don’t see advertisements about low-fat kefir, cottage cheese, etc. It has long been proven that this is a myth. And even if such products are eaten with minimal fat content, they do not bring much benefit to the body. Buy regular kefir.

Regarding milk: there are both supporters and opponents of milk. Personally, I drink milk both at night and in the morning. At the same time, I effectively lose weight, but my nails don’t peel and my hair doesn’t fall out. For me, milk is an important element in the diet. And you look at yourself.

Another question

: why so much food, because we are losing weight, not gaining weight. And here’s the paradox: the more often you eat, the more your body burns. It does not store fat. For a beautiful appearance, a girl should use frequent split meals.

True, there is a peculiarity here: to lose weight you need to eat every 3-4 hours, and when gaining weight, you need to eat every 2 hours.

1-2 days on freshly squeezed vegetable juices

This is not even a diet, but an option for a fasting day. Allows you to effectively reduce weight, as well as cleanse the body, blood vessels, and normalize hormonal levels. The method was suggested by my endocrinologist. Everything is quite simple: drink only freshly squeezed vegetable juices or vegetable juices with added fruit 1-2 times a week.

What vegetables and fruits are recommended for juices?

:

• Beet;
• Tomato (strong antioxidant, effectively helps reduce juice, you can just drink tomato juice all day long);
• Cucumber;
• Bell pepper;
• Zucchini;
• Celery;
• Apple;
• Orange;
• Gray fruit.

You can add greens to any juice - parsley, dill, cilantro. This method cannot help you lose a lot of weight, but 4-5 kilograms over the course of a month together with an increase in physical activity is quite enough.

Interesting: the doctor claims that this method perfectly balances hormonal levels and improves the reproductive functions of the female body.

Diet for 5 days

When I just started losing weight and didn’t know a lot of information about my body, I tried many diets at different times. And for me, a 5-day diet is a real way to lose weight.

Although the diet itself is designed for only 5 days, I stuck to the diet for the entire month, taking breaks only on weekends. Within a month I lost 8 kg. Therefore, for me this is a real diet.

Sample menu:

Morning

: coffee without sugar + 1 cracker + 1 boiled egg;

Lunch

: some nuts, maybe some fruit, a piece of hard cheese;

Dinner

: definitely soup with vegetables (the more vegetables, the better) + a piece of meat or fish. You can have rye bread.

Afternoon snack

: vegetable salad;

Dinner

: vegetable stew.

You can combine anything you like. In general, I noticed that the more vegetables I have in my diet, the better I lose weight. Therefore, I always start losing weight in May, when radishes, cucumbers, and cabbage appear. Otherwise, it's an expensive pleasure.

Poll: Do you think proper nutrition is...

Water + lemon

To lose weight, you need to change the alkaline balance of the body. This allows the body to break down fat more efficiently. Water with lemon is ideal for this. In addition to drinking a glass of water with lemon every morning on an empty stomach, we also drink acidified water throughout the day.

If you urgently need to lose weight, but you have increased stomach acidity, then drink acidified water an hour after eating. But under no circumstances on an empty stomach.

Starvation

Fasting is recognized as an effective way to lose weight. But I am not a supporter of this method. Plus, different people understand the concept of “fasting” differently. For some, this is one fasting day a week on the water, for others, a whole cycle of health-improving fasting.

Therefore, you need to fast wisely, under the supervision of a doctor. I'm not a doctor, so I don't recommend it.

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

When to expect an effect

The first results will become obvious immediately, 1-2 days after the start of the running-based complex. But this will not be weight loss or volume reduction. You will immediately experience vitality, positive changes in the nervous system, and perhaps frequent headaches and back pain will go away.

Losing 15 kg in a month or a little more is quite possible using a special running technique, dietary restrictions and a set of specially selected exercises

Weight loss and reduction in body volume will most likely become noticeable after 2 weeks. But here everything is very individual.

Depends on several reasons:

• age;
• general physical training;
• concomitant diseases.

The most persistent and organized ones, those who set a goal and follow it, even despite temporary weaknesses and breakdowns that arise, will be able to lose 15 kg in a month.

But even if you accustom yourself to the above-described diet and physical activity system gradually, the result will be, even if not so quick and obvious, at least that your health and well-being will become better.