For a month you can lose weight by 7 kg. And the volumes will decrease by 3-4 cm.

Power is not particularly strict. But training 3 times a week is mandatory, namely: cardio and power loads. A total of 1-1.5 hours per day.

Choose one of the options and so eat in a month.

Breakfast:.

Coffee or tea without sugar + cracker / 40g soft cheese (brynza, pigtail.

Oatmeal on the water (35g in dry form), green tea.

Muesli with milk 0.5% (30g in dry form) Second breakfast:.

Apple / Orange.

100 g of low-fat cottage cheese.

30g nuts (sometimes you can pamper yourself, and the squirrels do not interfere) Lunch:.

100g chicken breast + 100g ceps, cucumber salad, radish and greens (200g), green tea.

200 g of fish (hake, pollock, pike perch) with vegetables stewed or fresh (200 g), green tea.

150 g of baked pepper (chicken) + fresh vegetable salad / stewed cabbage, green tea Snack:.

Tea with cottage cheese 0% (100g).

40 g of dried fruits.

Fruit (except bananas, grapes) Dinner:.

Scrambled eggs with tomato (2 eggs + 1 tomato).

Fish (150g) with salad from fresh vegetables.

Meat (without skin and fat) 100g + salad of fresh vegetables.

Lowfat curd 200g (you can add a little fruit) Before going to bed (21. 00):.

A glass of yogurt 0-1% or tea (optional).

Health. Sumy. Ua.

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