How long does it take to lose 30 kg. Strengthened diet. What should be restricted and prohibited
The role of motivation in significant weight loss
When it comes to how to quickly lose weight by 3-5 kilograms on the eve of a holiday or vacation, not only the prospect of getting into your favorite dress is an excellent motivation. Support in making a decision for losing weight is the short-term express diet: do not eat for three days - and the cherished result is achieved. If the problem is how to lose 30 kg, then it is obvious that there is a long process of work on yourself ahead. However, finding a model figure in her final is a good incentive to try to lose excess kilograms.
On the Internet, you can find many real stories about people who lost 30 kg or more to find personal happiness, to find a new job. The psychological attitude is an excellent incentive to adhere to a long diet.
A good motivation for the scales to show minus 30 kg is the deterioration in health with overweight:
- increased risk of developing type 2 diabetes;
- deterioration of the joints;
- manifestations of hypertension;
- phlebeurysm.
Significant excess weight and obesity cause the development of cardiovascular diseases, various neoplasms. A weight loss diet is a good way to prevent these health troubles.
Ways to lose weight without harm to health
Solving the problem of being overweight has a financial analogy. If you earn a lot and spend a little, then the wallet will increase in size. When expenses exceed income, the wallet loses weight. The same thing happens with adipose tissue. Weight loss is possible only if there is no overeating, and the energy coming from the products is quickly consumed.
How to lose weight by 30 kg:
- control the calories that come with food and calculate their consumption;
- exclude from the diet foods that stimulate appetite (fried, fatty and rich foods, smoked meats, spices);
- do not forget about regular physical activity.
With calorie control, diets allow you to lose 30 kg with minimal health risk, because they limit only the amount of food and its energy value. But at the same time, the menu necessarily includes foods rich in vitamins and trace elements in order to maintain good health. And yet a diet with calorie control necessarily requires the inclusion of proteins, fats and carbohydrates within physiological norms. Therefore, it can be used in obesity, when excess body weight is accompanied by health disorders, and the restriction of any nutrients is unacceptable.
Risks with a rapid loss of 30 kg of body weight
A large excess of body weight is not only an aesthetic, but also a medical problem. It happens that we are talking about the desire of a young beauty to lose 30 kg in order to halve her weight. But more often 30 kg of excess weight may indicate obesity. This condition is corrected necessarily under the supervision of a doctor, who will determine the regimen of daily weight loss and help you choose a diet.
Attempts to lose 30 kg as soon as possible due to rigid "hungry" diets can result in such problems:
- depletion of the heart muscle - it requires the intake of glucose, amino acids and other nutrients; with a lack of nutrition, its contractility suffers;
- disruption of the liver and kidneys - with rigid mono-diets and sudden weight loss, the risk of chronic renal and liver failure increases;
- increased bone fragility - a lack of vitamins and minerals increases the risk of fractures;
- decreased immunity - the body spends all its strength on maintaining life in conditions of limited nutrition, it does not have resources to fight viruses and bacteria.
A person who has lost weight rapidly often suffers from aesthetic troubles: the skin becomes flabby and wrinkled, hair falls out, and the fragility of nails increases.
The best diets for losing weight by 30 kg
The main indicator of the best diet is its effectiveness. A diet that promises to lose 30 kg in 30 days is especially successful. It is based on a carbohydrate-protein nutrition system. The menu is designed for three meals a day. For breakfast, lunch and dinner, be sure to eat 100 g of proteins - boiled lean meat or low-fat cottage cheese, supplement with fresh or stewed vegetables. Sometimes the menu additionally includes a boiled egg, a slice of hard cheese, 100 g of low-fat yogurt, unsweetened fruits. From drinks, unsweetened green tea and non-carbonated mineral water are acceptable.
How much can you lose weight by 30 kg with different diet options:
The optimal nutrition system is considered in which the weight is reduced by 30 kg in 6 months. The menu is calculated taking into account the allowed number of calories, it is quite complete. This diet helps to lose 30 kg without stress. The body manages to get used to it and easily tolerates its observance even after the desired weight loss is achieved.
Rules for maintaining a slim figure
So that the body fat that was lost during the diet does not return with new fat deposits, you need to properly get out of dietary restrictions. For a competent exit from the diet, there are a few simple rules:
- eat regularly, make time for a full breakfast, lunch and dinner;
- monitor weight and control absorbed calories;
- do not add sugar to tea and coffee;
- do not overeat, stop at the first sign of satiety;
- get rid of vases with sweets and chocolates at home and at work;
- do not forget about the observance of the drinking regimen.
Every day, the menu must certainly include 3 servings of vegetables (150 g each) and 2 fruits to provide the body with the necessary vitamins, trace elements and fiber. The diet should contain proteins, vegetable and animal fats. Complex carbohydrates are allowed to fill a side dish for lunch, simple ones are acceptable for an afternoon snack.
Maintaining control over the intake and consumption of calories will help regular physical activity - at least one and a half hours a week and at least three times. It can be running, dancing, swimming, cycling - everything that does not overwork and brings pleasure.
Cosmetological support for the skin when losing weight by 30 kg
With the loss of significant body weight, especially if the kilograms leave quickly, the skin suffers. First of all, it becomes very dry due to the deficiency of its own lipids. No homemade creams will help in this situation. Therefore, planning to lose weight by 30 kg, you should consult a beautician about skin support. These can be physiotherapy procedures, professional peels and masks that maintain skin hydration.
Another problem of rapid weight loss is increased flabbiness of the skin. It becomes gray, covered with wrinkles. To avoid this, procedures are prescribed for lifting, restoring blood circulation. Detoxification programs, procedures for strengthening the muscles of the face and body are well supported by the skin.
In violation of skin elasticity and the appearance of unaesthetic sagging folds, lymphatic drainage procedures, microcurrents, iontophoresis, various types of massage, body wraps, hydrotherapy are useful.
Nutritionist advice. Losing 0.45-0.9 kg per week is a healthy and safe weight loss rate. Gradual weight loss is easier to maintain over the long term. This helps develop healthy eating habits and carries fewer health risks. People who follow low-calorie diets lose six times more muscle mass than those who eat a balanced diet. Improper diet can contribute to the formation of gallstones. They can be a painful side effect of losing weight too quickly. Normally, the gallbladder releases digestive juices to help digest fatty foods. If a person does not consume enough food, then this does not happen. The presence of gallstones can cause severe pain and dyspepsia. There are other side effects of rapid weight loss:
- hunger, fatigue, irritability;
- feeling cold, muscle spasms;
- dizziness, constipation or diarrhea, dehydration.
For motivation to get rid of 30 extra pounds and how to achieve the goal, see the video below.
I want to lose 30 kg! It is this active position that can lead you to such desired results. If you do not want to resort to the help of a plastic surgeon or swallow dubious pills in batches, let's take a step-by-step look at the mechanism of losing weight.
Where to start at home conditions? First of all, observe your emotional background. How confident are you in your decision? The most important condition for the realization of this goal is your desire. Ask yourself how badly you want to lose those extra pounds. Motivate yourself, try to figure out why you are trying to lose weight:
- attract a man into your life;
- find a prestigious job;
- improve health.
Ambitious, self-confident ladies who do not pay attention to their fullness are deeply deluded. Believing that the inner content of a person is much more important than his appearance, they dig a hole for themselves. Excess weight has a negative impact on health, leading to diseases of the internal organs. Shortness of breath appears, the work of the cardiovascular system worsens. The appearance of these alarming symptoms should make every sane person think about their well-being. And do not forget about the most important rule: everything that you do, you must do with love. It is this feeling that determines the success of all your endeavors. So, if you are ready, then go ahead!
Step two: determine the excess
Your attention is invited to a table that will help establish the deviation from accepted standards. If your weight exceeds 120 kg, we recommend that you seek the help of a professional nutritionist. This specialist will help you choose the optimal diet based on your individual indicators. If financial opportunities or lack of free time do not allow you to visit such specialists, start losing weight at home. Do not postpone this activity until later, in anticipation of material profits or a long-awaited vacation. 
Step 3: Deal with Hunger
The first thing you should understand is that it is strictly forbidden to starve, especially if you are over thirty. Refusal of food does not lead to weight loss. This is a myth with no evidence to back it up. Above all - your health, you should not bring yourself to an anorexic nymph. Your motto should be the saying: "Move slowly - you will continue." The volume of portions should be reduced slowly to avoid fainting and dizziness. There is one little trick: from 4 to 15 days of the menstrual cycle, the feeling of hunger becomes dull.
Rapid weight loss threatens the following "horror stories":
- the appearance of premature wrinkles;
- sagging skin;
- diseases of the internal organs.
No matter how paradoxical it may sound, but if you deprive yourself of food, most likely you will get better. In conditions of food economy, the body begins to save its internal resources. It strives to survive and slows down the metabolic process. The second important point is the “breakdown” factor. After a long rejection of the gastronomic component, there is a great risk of quitting the diet you have begun and indulging yourself in culinary delights. By doing this, you will only nullify all your efforts.
Step 4: Water
Life-giving moisture is not only a source of life, it will also be your best assistant in the fight for ideal weight. It is necessary to consume at least 2 liters of clean drinking water. This will relieve annoying swelling and speed up metabolism. The first glass should be drunk on an empty stomach, it will not be superfluous to add a few drops of lemon juice to it. Distribute the intake schedule according to your needs, but stick to the following regimen: do not drink water 30 minutes before a meal, and for 1 hour after. If your dinner was high in protein, skip liquids at night. Try to have bottles of water around you everywhere: at home, at work, in your purse. This will allow you not to forget about "water procedures".
Step 5:
To begin with, it is worth deciding on a list of prohibited products. So, everyone's favorite fall into the "black list":
- flour;
- fatty food;
- bread;
- sweets.
Accept the fact that they will leave your life and try to switch to healthy food. Next, take care of your daily routine and adjust it to the right nutrition schedule. It looks like this:
- 7:00 - breakfast;
- 9:30 - second breakfast;
- 12:00 - first lunch;
- 14:30 - second lunch;
- 17:00 - afternoon snack;
- 20:00 - dinner.
Remember that breakfast is very important, it is he who starts the metabolic process! Sugar-free water porridges will be the best option for the first meal. You need to eat in small portions, but often.
Step 6: Healthy Foods
During the day, the body should receive the following substances:
- vitamins;
- minerals;
- protein (meat and cottage cheese);
- other nutrients.
Learn this cheat sheet by heart, and stick to this list at all times!
So, the presence of the following characters is allowed in your diet:
- linseed and olive oil;
- apples and grapefruit;
- all kinds of vegetables and fish;
- low-fat dairy products;
- boiled eggs;
- green and herbal tea, coffee;
- avocado;
- nuts;
- dry red wine;
- cereals and cereals;
- celery and greens;
- chicken fillet.
Step 7: Prohibited Foods
You should forever forget about fast carbohydrates. They cause sugar surges, and this in turn leads to an uncontrollable feeling of hunger. Salt will also have to be excluded, it leads to fluid retention in fat cells, therefore, leave herring, smoked meats and dishes in the marinade overboard. Products that contain additives, flavorings, flavor stabilizers, preservatives are also not for you! This list can be supplemented with the following products:
- pasta and vermicelli;
- mayonnaise, margarine, butter;
- fast food;
- sausage and sausages;
- ice cream, jam, marmalade and other sweets;
- fatty dairy products and cheese;
- sparkling water;
- bananas and grapes;
- vodka, beer, cognac;
- kvass.
Step 8: Learn to Cook Properly
It is important to remember that frying even the most healthy food is prohibited! Bake, steam or stew - these are the three pillars on which your culinary life will be built.
Step: exercise
At home good for sports! If you are shy about your body, then your cozy room will replace the gym. All you need to do is a 10-minute exercise in the morning. The main thing in this business is regularity. Gradually, after a light warm-up, move on to more complex exercises: squats, running in place, twisting the hoop. Try to walk more and take long walks. When fasting, it is very important to keep the muscles in good shape, otherwise you will not achieve a beautiful relief! 
Alternative step: diet
Paying close attention to calories is not the only possible way to lose weight. There are many diets, however, not everyone can withstand such restrictions:
- "Darling". Designed for 7 days, during which you are guaranteed to lose up to 8 kg.
- ". Cheap and cheerful. Perfectly cleanses the body and allows you to lose about 10 kg.
- "Fruit". In addition to the fact that it enriches you with all sorts of useful substances, it is also very tasty.
- "Hollywood". The most difficult of all, but helps to part with 10 kg or more.
Useful statistics
Finally, a nice statistic for everyone who follows the path of "weight loss": from 19% of people who adhere to the required rules really lose weight! Join the ranks of these lucky ones and become the object of desire of the opposite sex! Believe in yourself and everything will work out! Your desire to lose weight should be uncompromising: either the waist or donuts in the evenings. There should be no mutual concessions or deals with oneself. If you decide to take the path of health and beauty, there will be no turning back. You have to believe that losing your habitual fat folds is a real, achievable goal! 
All overweight people dream of losing 30 kg. But how to move from dream to reality? Practice proves that losing weight is not so difficult, it is enough to choose the right diet and effective physical activity.
It is possible to lose weight by 30 kg, but this should be done consciously. Rapid weight loss occurs due to the removal of fluid from the body and a decrease in muscle mass, and fat deposits go away only for a long time.
Rapid weight loss weakens the body, reduces immune defenses, leads to nervous breakdowns, depression. Haste here can lead to fainting, insomnia, cramps in the limbs and infectious diseases.
Diet should not harm health. Weight should be reduced gradually, no more than three (or better - one) kilograms per week.
Do not get too carried away with mono-diets. First, there is a rapid weight loss on them, then the arrow of the scales freezes, and the weight loss stops. The body gets used to a monotonous diet and accumulates fat mass.
In addition to diet, physical activity should appear in the life of a losing weight person, which will increase metabolism, tighten skin and cheer up.
You can lose weight by 30 kg by using 1200 kcal per day. This is the minimum amount of energy that the body needs to ensure normal functioning.
The daily calorie requirement is calculated individually. Some people consistently lose weight at a higher rate. This is due to an accelerated metabolism and a number of other factors. It is impossible to consume less than 1200 calories, as the body will not have enough energy for a normal life. The daily need for calories should not be satisfied by fast carbohydrates and fats. This:
- flour products (bread, rolls, pastries);
- sweets (sugar, sweets, chocolate, confectionery);
- carbonated drinks;
- potato;
- white and brown rice;
- sweet berries and fruits;
- sauces.
The consumption of these foods causes a sharp increase in blood sugar, which the human body converts into body fat. You can’t get enough of such food, because after half an hour a feeling of hunger will appear.
You should not completely abandon carbohydrates, as they play an important role in metabolic processes. Fast carbohydrates should be replaced with slow ones. The latter give a long-lasting feeling of satiety and are beneficial to health. Slow carbohydrates include:
- cereals, which are prepared from whole grains;
- whole grain bread;
- fruits and vegetables that do not contain starch;
- bitter chocolate;
- legumes;
- berries;
- mushrooms.
You can remove 30 kg of excess weight without compromising health only by switching to a healthy diet.
It is possible to lose weight by 30 kg, but it is impossible to completely exclude fats from the diet, as this can provoke poor absorption of vitamins and worsen the condition of the skin and hair.
The minimum daily allowance of fat is 20 g. Fats are harmful and beneficial. The former are saturated fats. Includes all animal and vegetable-based solid fats (coconut oil, margarine, butter). They slow down the metabolism in the body and do not harm health.
The second category includes unsaturated fats, which contain a large amount of omega acids. They help the body to better absorb vitamins, improve human reproductive functions, and provide energy. Useful for dietary nutrition. These products include:
- vegetable oils;
- oily fish;
- seafood;
- nuts other than peanuts.
Unsaturated fats are not only healthy, but also very high in calories, so you should not abuse them.
It is realistic to lose weight by 30 kg per month by accelerating the metabolism. Stimulation of metabolism will allow you to process the food eaten with maximum benefit for the body and will positively affect the process of losing weight. You can speed up this process by:
- fasting and short-term rejection of carbohydrates;
- increase in physical activity;
- water procedures, including visiting a sauna or bath;
- fractional diet and frequent meals.
These techniques will shake up the body, make the digestive system work harder. It is especially important to pay attention to physical activity. It is almost impossible to lose weight by 30 kg without fitness.
Fasting days on protein products will help move the weight off the ground. Deprived of the usual nutrition, the body, which is in a state of stress, actively burns fats. There should be no more than 2-3 such days per month. A longer diet can poison the body, as proteins break down to form many toxins.
Rapid weight loss can provide a protein diet. There are no fats and carbohydrates. The main products on the menu are: lean fish, white chicken meat, greens and seafood. Throughout the diet, protein foods are consumed, and on one of the days they include a dish containing slow carbohydrates to normalize metabolism. You need to eat in small portions and often, at least six times a day.
Approximate protein diet:
- Breakfast: four boiled proteins without yolks.
- Snack: chicken breast without bread and salt - 100 g.
- Lunch: white chicken meat or lean fish - 100-150 g.
- Afternoon snack: a can of tuna in its own juice, without oil.
- Dinner: two boiled chicken proteins.
- Before going to bed: a glass of kefir.
All food is prepared without salt and sugar. On the day with a carbohydrate dish, add a plate of pasta without the use of sauce and seasonings.
You can lose weight by 30 kg at home both quickly and slowly. The quick method was described above, and now about the safest method, which will ensure the loss of cherished kilograms in 4-6 months.
When compiling such a diet, the following rules should be considered:
- The duration of the diet should be from four months.
- You should eat often, every 3.5-4 hours.
- Drink plenty of water, about 2 liters per day.
- Do not fry, but steam, boil or bake dishes
- You can not eat smoked meats, sausages, including sausages, sauces, sweets and confectionery. The ban includes potatoes, carbonated drinks, high-fat milk, sour cream, butter, bread, pastries made from white flour.
- The diet is replenished with greens, raw vegetables and fresh fruits, as well as cereals, bread, pasta from whole grains, lean meat, fish.
This diet will allow not only to lose 30 kg, but also to switch to proper nutrition, which will prevent the appearance of obesity in the future.
Scientist Osama Hamdiy created a unique principle of nutrition, in which any person can lose 30 kg. The system is based on chemical reactions occurring in the body. The diet is balanced, so when losing weight, a person does not lack nutrients.
The diet lasts 30 days. During this time, you can drink water, unsweetened tea without restrictions. It is forbidden to drink coffee and carbonated drinks. Raw vegetables are allowed for snacks. Two hours after the main meal, you can eat one carrot, lettuce or cucumber. All dishes are prepared without vegetable and animal fats. Vegetables are steamed or boiled in water. In small quantities, it is allowed to use spices: onion, garlic, pepper.
Everyone eats fruits except bananas, grapes, figs, dates, and mangoes. Of the vegetables, only potatoes are banned.
The diet menu, designed for a month, starts on Sunday. In the diet, you can not replace one food with another, as well as swap the menus of certain days. There are two diet options: egg and cottage cheese. An example of a diet can be seen in the photo.
Reviews of women who have been on a diet note amazing results and weight loss of up to 28 kg. But they warn that during the diet, you must definitely go in for sports, otherwise the skin will sag, and the effect will be lower.
Is it possible to lose 30 kg? Yes, it is possible to do this, but without physical activity it is difficult. Those who want to lose weight should be aware that not all exercises help to reduce weight. If the exercises are dynamic, then an increase in muscle mass may occur, and extra pounds will remain in place, but adipose tissue will still go away.
A set of exercises aimed at weight loss should give an aerobic load on the body. Classes are held at a fast pace and increase the heart rate. In this situation, the body extracts energy first from glucose, and then from body fat. In a smaller amount, power loads should be present.
The most important thing when losing weight is regularity. The duration of classes should be at least 30 minutes, because only after half an hour the body breaks down fats. You need to get used to the loads gradually.
- Step aerobics. Helps to remove up to 400 calories in half an hour.
- Riding a bike, which can easily be replaced by an exercise bike. Burns 250-500 calories in 30 minutes;
- Swimming. Helps burn 400 calories in half an hour.
- Skiing. Removes up to 330 calories.
- Jogging or vigorous walking. Burns 200-300 calories;
- Rowing. During the workout, 300 calories are burned.
Jumping rope for 15-20 minutes is considered effective. They provide a general workout for the body, cardio training.
It is not necessary to go in for sports in a fitness club, it is enough to walk a lot, run in the morning for 10-15 minutes. Yoga, Pilates, dancing and other physical activities will help get rid of excess weight.
Regularity is the main key to success with any 30 kg weight loss program. If it is not possible to find time for sports, then you should forget about the elevator and go up and down the stairs on foot. Drive less and walk more. Choose a vacation not in a restaurant, but in nature with active games.
Above it was written about how to lose weight without pills. In order for the process of losing weight not to cause health problems and be comfortable enough, the following principles should be followed:
- replace salt with lemon juice;
- splitting the daily menu;
- drinking green tea;
- small plates for food;
- replacing the usual hard cheese with goat;
- the use of L-carnitine before training;
- physical training;
- laughter and good mood;
- having sex;
- breakfast;
- long walks;
- sleep for at least eight hours.
Do not forget about such trifles that can improve the result several times over.
Before embarking on the chosen diet, you should consult your doctor. You can not go on a diet for women who are expecting a baby and nursing mothers. Any diet is contraindicated for people with diseases of the intestines and stomach.
If you lose weight drastically, your skin will sag and cellulite will appear. Sports and various caring procedures (massage, body wraps, scrubs) will help prevent such phenomena.
Many say: “I want to lose 30 kg, but it doesn’t work out.” But those who have lost weight note that this requires strong motivation. You should completely reconsider your life. Many had to give up potatoes forever, sweet and starchy foods, soda, etc. These people note that they simply do not need such products, and they convinced themselves of this. These ladies admire their new figure and do not want to gain more weight.
There are women who have gone the distance. They managed to lose 5-7 kilograms, and then they abandoned the diet. Some ladies, after losing excess weight, recovered as soon as they returned to their usual way of life.
Is it really possible to lose 30 kg? Many people's reviews say yes. To do this, proper nutrition should be combined with physical activity.
To lose weight by 30 kg, people resort to various diets, both fashionable and individual, tailored to the characteristics of the body. And those who achieved the desired effect had the most important thing - desire.
My husband did not leave me for the sake of a young and slender girl, I did not fall in love with anyone, my friends did not shame me, and I did not approach the mirror with horror. I was even considered charming, because, using makeup and the right clothes, I skillfully emphasized the dignity of my figure and hid flaws, and most importantly, I loved myself!
What was my weight? And why did I decide to lose weight?
My weight was 98.5 kg with a height of 162 cm. As you can see, extra pounds on the face! Why did I decide to lose weight? I will not hide, despite my positive lifestyle, I started having health problems. The pressure began to go off scale, to which the therapist said, you are losing excess weight, the pressure is normalizing.
And what to do? I love to eat and I know how to cook delicious food! Remembering the phrase about Russian women and “about burning huts”, I firmly decided to lose weight.
I decided to start my transformation from a “kolobok” to a “slender doe” by choosing a diet. From the abundance of different diets, "eyes climbed on the forehead"! And how to make the right choice?
I decided to choose what is simpler and more affordable. And what could be more affordable than an apple diet?
After spending a little over a week on an apple diet, wouldn't you believe it? But, I dropped 10 kg! But, I'll be honest. There are apples, I got sick of it. I decided to take a 10-day break, although at first there was a desire to alternate several diets in a row.
Just don't relax! Eat as much as possible only natural products and in small portions.
I will say right away that in order for my skin not to hang and my muscles not to be flabby, I always did exercises in the morning and performed a special set of exercises for the abdominal muscles.
After 10 days, I decided to try the grapefruit diet. The result, however, was not the same as the previous diet, and nevertheless exceeded all my expectations! The diet promised to take away "3-4 kg from me, but took as much as 8 kg!
- For breakfast, porridge made from natural cereals, tea or coffee, but without sugar. No pancakes or cakes! It is possible to porridge a boiled egg or a slice of cheese.
- Lunch broth or simple soup, vegetable salad. If meat or fish, then either boiled. Or baked. Natural juice, but most prepared, or compote.
- For dinner, I spoiled myself with vegetable casseroles or cottage cheese. Sometimes we also eat fish or stewed meat.
And I also developed a rule in myself, I eat from small dishes and a teaspoon. At night I drink kefir, or fermented baked milk, something sour-milk. And I have a snack, not with pies and buns, but with fruits, nuts, vegetables. I eat only whole grain and rye bread.
More information about the rules for losing weight is written in the women's magazine po-zhenski.ru, if you follow them, you will get rid of excess weight, possibly without resorting to diets at all ...
Three months later I lost 30 kg!
A year has passed, my weight has not increased, but I feel like an 18-year-old, although I am 34 years old!
Not everything is so prosaic
Sometimes I pamper myself with pastries, but rarely. But I bake myself and from rye or buckwheat flour.
I don't eat sugar, fatty and fried foods! I don't drink beer or carbonated drinks! But don't be scared! I allow myself to drink a glass of vodka or cognac. And seize with pickled cucumber or lemon.
Keep it up and everything will work out!
The article "I managed to lose 30 kg of excess weight in 3 months" and other medical articles on the topic "Beauty and Health" on the YOD website.
Previously, my weight was about 130 kg. It is very difficult to carry such a carcass! By the evening you are very tired. My knees began to hurt because of the heavy load on the joints of the legs. A diagnosis of osteoarthritis of the knee was made.
The appearance was not at all suitable for a peasant - loose, dead, with a belly dangling like jelly. It's time to think about how to lose weight.
The first thing I did was restrict carbs. I completely gave up bread. At first, I replaced the bread with bran, because. deep inside sat the habit of taking food with bread or crackers. Bran just turned out to be those crackers. They are crunchy and taste the same. And do not eat bread and the body is cleansed! Bran is the most valuable dietary fiber! This is something useful that was removed from the grain during processing, leaving starch ballast for baking bread.
I also removed from the diet all pastries, sugar and everything sweet - sweets, waffles, cookies. I reasoned like this. All sugary and starchy foods are carbohydrates. Carbohydrates give our body the most calories. Carbohydrates are energy. When the energy intake is greater than the expenditure, the rest goes into fat. Bread is a product not only completely useless, but also harmful. It has a high calorie content with a minimum of nutrients.
I lost thirty kilograms in a year. The first month there was no result at all. It is very difficult to continue doing something when you do not see the fruits of your labor.
From the second month the process started. The first shifts have appeared, and this inspires! There is an incentive to continue.
Excess weight began to go away at about 3 kg per month. Of course, the process was uneven. Once the weight increased. At one time it dropped significantly, but then it picked up again. When the body weight decreases little by little, the organism without violence, gradually, step by step, adapts to the changing conditions of existence.
No amount of dieting and fasting will solve the problem of weight loss. Anyone who wants to lose weight quickly should know that it will be impossible to maintain this result. If you lose weight quickly, you will gain it back just as quickly. For the process to become irreversible, a life-long change in lifestyle and diet is required.
We were taught from childhood to the formula - bread is the head of everything! I have a completely different opinion about bread. This product appears to me as a completely different part of the body.
During processing, the grain is deprived of all nutritional properties, because. all protein shells are torn off from it, destroying its nutritional value and the mechanism of self-digestion, built in by nature in all living things, which is contained in the shell. What remains? - Bare starch remains. But the matter is not limited to this.
Flour is "enriched" with various chemistry - artificial vitamins, enzymes, baking powder, flavoring agents, sometimes sugar, yeast are introduced.
As a result, the dough is baked, killing the remains of all living things by heat treatment.
So, at the first stage, bread was completely excluded from the diet.
At the second stage, the volume of food portions was limited.
Overeating gives an extra load on the digestive organs, the body wears out faster. A lot of weight is an exorbitant load on the musculoskeletal system and the cardiovascular system.
Quitting EATING was much more difficult for me than quitting smoking. By "eating" I mean excessive consumption of food.
Our stomach is about the size of a fist. This is how much a person should ideally eat in one meal. A distended stomach, prolapse of the stomach (gastroptosis) is usually the cause of a duodenal ulcer. The valve separating the stomach and duodenum cannot close tightly, and acid from the stomach enters the duodenum, corroding its walls. A full stomach, in turn, puts pressure on the organs lying underneath, making it difficult for them to function normally.
The restriction of the amount of food was painful. The distended stomach demanded to fill it with the usual volume. I persuaded myself, made agreements with myself. I said to myself - come on, do you need to lose weight? - Necessary! Eat a little now just to dull your hunger. You won't die. And when you feel that you are dying of hunger, come and eat a little more. The food is right there, always available. In a couple of hours, the stomach will be freed and it will be possible to load another small portion of food into it.
It is important to understand that our stomach tends to both stretch and decrease in size. After a short period of time, it begins to shrink and take on the form prescribed by nature, since small amounts of food no longer stretch it, and after a week or two you already begin to eat up a small amount of food. Having become accustomed to small portions, which are quite enough to ensure normal life, it becomes difficult to cram too much into yourself. There is a feeling of lightness, the need to fill oneself with food disappears. You understand that you have ceased to be a slave to your stomach, but have become its master.
The size of the portion eaten at a time should be for women - 200-300 grams, for men 300-400. This is difficult to achieve at first. Breaks between meals - at least 2-3 hours. Set yourself such an interval, persuade yourself that after 2 hours you can eat more. And where there are 2 hours, there are 3. When you forget, when you don’t have time!
Starving in order to lose weight would be wrong. Rapidly shed weight, quickly returns. The body perceives hunger as a punishment, and the cessation of hunger as the cessation of punishment and enters its normal mode. By changing the way of life and way of eating, we gradually, step by step, adapt the body to the changed conditions of existence, transferring it to the correct mode of operation.
The final step in my weight loss program is limiting my salt intake. This is only at first, unaccustomed to unsalted food seems tasteless. As you adapt, you will begin to enjoy the natural flavor of the food rather than the taste of the supplement.
Why should you limit your salt intake? The body does not need sodium chloride, but the trace element sodium, which is absorbed in the form of an organic compound. Seafood, olives, and cheese are high in sodium.
For normal life, potassium-sodium balance is very important, the proportion of which is 1:2. When eating salty foods, this ratio shifts towards sodium. Not only table salt has this effect, but also monosodium glutamate, which is widely used in industrial food production. All this disrupts metabolism at the extracellular level. The intercellular fluid that removes toxins and waste products is retained in the body and cannot cope with its functions.
Excessive sodium concentration leads to water retention, weight gain and edema. The kidneys suffer, the pressure rises.
Having dropped 30 kg, I have been in the same weight for several years, around 100 kg. Although this weight is overweight. I will continue to work in this direction. The optimal weight is for men - height minus 100, for women - height minus 110.
I had to completely change my wardrobe from size 62-64 to 52-54. The changed way of thinking has changed the lifestyle and eating habits that allow me to be in good physical shape, lose weight and maintain it at the same level.
To summarize, and guided by personal experience and existing knowledge on proper nutrition, I highlight four top recommendations on how to lose weight:
1. Complete rejection of bread and flour products.
2. Restriction of sugar and sugar-containing products, reducing their consumption to a minimum or complete refusal. Refined sugar and honey are best replaced with dried fruits.
3. Limiting the amount of food taken at a time to 300 grams for women and 400 for men.
4. Minimize your salt intake.
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Doctors say that with excess weight, its loss at the beginning of the diet occurs at high speeds, but if you decide to lose 30 kg in a month, you will not succeed. The rate of burning of accumulated fat has its limits:
- with obesity in a month a person can lose weight by 6%;
- at normal weight - by 3%.
These figures are based on your current body weight, so if you weigh 100 kg, you will only lose 6 kg in a month. To get rid of 30 kg, you will have to wait more than 5 months, because the next 6% are already counted from 94 kg, which will be 5.6 kg. Mostly, to reduce body weight by 30 kg, you have to make efforts within six months. If some kind of diet promises minus 30 kg per month, you can be sure that this is not fat. You will lose fluid, lose muscle mass, and in terms of weight, you can lose an unwanted amount of kilograms, but everything will return as soon as the diet is over.
Principles of healthy weight loss
The only reliable scheme on how to lose 30 kg so that everything lost does not come back is a balanced diet, supplemented by regular physical activity. Only by changing your eating habits can you be sure that your attempts to lose weight will not end in failure and new weight gain. This does not mean a chicken breast diet with lettuce for the rest of your life: you can afford a slice of pizza, and a cake, and popcorn at the movies with friends, but, firstly, when you can lose weight from overweight to normal. Secondly, in moderation.
Proper nutrition
The main products that prevent you from losing weight are simple carbohydrates and carcinogens: fried, fatty, sweet, flour, fast food. Soda and alcohol should also be included in this list, because. they inhibit the process of weight loss due to the presence of sugar and a number of other substances. Try to remove this part of the food from the diet and stay in this mode for at least a week, without infringing on yourself in any other way: you will see the first result of trying to lose weight. This is your first step, followed by adjustments to your diet, portion sizes, and food quality.
If you want to lose weight qualitatively, you will have to:
- Calculate your individual daily calorie content and BJU.
- Count the calories of each food and dish.
- Drink clean water.
- Love breakfast.
- Make lunch nutritious and dinner light.
- There are small portions, but every 2.5-3 hours to speed up the metabolism.
- Focus on vegetables.
- Avoid starvation.
- Forget about frying food - start mastering the double boiler.
Physical exercise
If you are overweight, the gym is too bold a decision: you will have to start trying to lose weight with a simple walk, otherwise, firstly, you will acquire a hatred for training. Secondly, you will quickly “kill” the joints. No running, no jumping: walk first 20-25 minutes every day, then bring this time to 1-2 hours. As long as your weight is beyond normal, this load is enough to start pushing him down.
When you manage to lose weight and improve endurance (along with the state of the cardiovascular system) until there is no shortness of breath when walking fast, start to complicate the program:
- In the morning, do simple half-hour gymnastics at an average pace.
- Sign up for swimming, yoga or Pilates - these options for physical activity will not let you lose weight quickly, but will train your body well.
- When you feel more resilient, start running (you can go to the gym), or go for aerobics: only cardio will help you lose weight to optimal values (from 40 minutes at a time, up to 3 workouts per week).
How to lose 30 kg of excess weight
Open sources offer a lot of diets that promise to help you lose 30 kg in 3 months or even a shorter period. They suggest forgetting about salt, stop eating carbohydrates (i.e. switch only to protein), sit down on vegetables. However, the reviews that people who lose weight leave for these systems make it clear: losing weight too quickly gives the same instant rollback, and there is nothing better than the classic combination of a healthy diet with physical activity, plus patience.
Per month
There are mono-diets and schemes that prohibit eating complex carbohydrates, proteins and fats, leaving only plant foods on the menu. You can lose weight with their help, if we talk about weight: you will lose 15, 20 or 30 kg, depending on the initial body weight, but, firstly, your health will be dealt a serious blow. You can recover after such an attempt to lose weight (mainly the body's ability to take more complex foods than cucumber and carrots) for months. Secondly, it has already been mentioned above - it will be possible to lose weight through the loss of water, and it will return instantly.
For half a year
If you are not sure about the rapid weight loss and want to lose weight in six months without misfires, experts advise diluting the classic healthy diet with short "hungry" diets. Every 2 weeks, sit on kefir, buckwheat, green apples or other low-calorie foods for a day. You can try to lose weight in a day on the Brush salad - it also adjusts the weight well. The rest of the time you eat vegetables, dietary meat, seafood, fish, cereals, herbs. Try to eat fruits less often, because. It's sugar, albeit natural.
