How to lose 30 kg of excess weight reviews. How to lose thirty pounds. Proper nutrition is the basis of weight loss

Of course, you can lose 30 kg. The main thing is to approach this matter consciously. For rapid weight loss, you need to remove from the body excess liquid and reduce muscle mass. Fat deposits will go away much later. It should also be borne in mind that rapid weight loss causes damage to health, reduces immunity, causes depression and nervous breakdowns. Therefore, if you see somewhere an enthusiastic story “How I lost 30 kg in 2 weeks”, do not rush to repeat what the author did. It may be dangerous.

Get rid of excess weight need a little. It is permissible to lose no more than three kilograms per week. This implies the conclusion that without harm to the body on diets, you can lose 30 kg in 3 months. In addition to diet and other food restrictions like “do not eat after six”, physical activity should firmly enter the life of every losing weight. It will speed up metabolism, tighten the skin and improve well-being.

How to lose weight by 30 kg in a month and is it real? Let's just say, yes, it's possible. But to throw off such an imposing overweight, you need to properly disperse the metabolism. A stimulated metabolism gives the body the opportunity to process everything absorbed with the greatest benefit for it. speed up metabolic processes can:

• starvation and refusal of carbohydrate food;
• building up physical activity;
• the adoption of water-thermal procedures (in particular, visiting a bath or sauna);
• fractional nutrition.

Unloading + sport

These methods should give the body a real shake-up and make the digestive system function in an enhanced mode. Especially important point- exercise stress. It is almost impossible to lose 30 kilograms in 30 days without exercise.

It will help to move the stalled weight in the direction of reducing the fasting day dedicated to protein products. If you deprive the body of its usual nutrition and subject it to short-term stress, it will burn a lot of fat.

But such unloading is allowed to be done no more than 2-3 times a month. A longer diet will inevitably lead to poisoning - in the process of protein breakdown, a large amount of toxins are formed.

Diet

Here is a detailed diet menu, with which you can lose 30 kg in just a month. We note right away that it is strictly forbidden to rearrange rations, replace some foods and dishes with others, and also adjust their quantity. You have to start on Sunday.

To get the desired effect, you need to do a complex every day. simple exercises aimed at working out the abdominal and femoral muscles. Otherwise, after you deal with excess kilograms, your skin will sag.

For 2-3 months

To lose 30 kg in 2 months or 90 days, you need to completely change your diet. In addition, you will need to go to the hospital at least twice a week. gym. Regular workouts are necessary for spending enough calories and modeling clear contours of the figure.

The power system is extremely simple. You just need to adhere to the following daily rules:

Obviously, a two or three month diet is a very gentle system for reducing body weight. If you strictly adhere to all its rules and do not forget about physical activity, you can return your body to the desired harmony.

For 6 months

If we lose weight at home, then you can do it at any pace convenient for you. Quick Ways weight loss described above. And now we will talk about the safest nutrition system for health, which will allow you to get rid of the hated 30 kilograms in 6 months.

When compiling a menu for this diet, it is necessary to take into account several important rules:

With the help of such a diet, you can not only lose 30 kg in six months, but also finally switch to the right one. healthy eating. By adhering to it in the future, you will be able to prevent the development of obesity.

One man's story

Most often, people with a decent overweight cover their own laziness with a mythical " broad bone”, bad genes and eternal lack of time. But all of the above did not become an obstacle for Nelly, who did the seemingly incredible.

Causes of obesity

Even 4 years ago, her weight was 82 kilograms with low growth - 158 centimeters. What did you have to do to bring yourself to such a state? As it turned out, all these years Nelly simply "jammed" her problems and dissatisfaction with her own life. She was brought to her senses by a sharp jump in blood sugar and a disappointing doctor's diagnosis of prediabetes. The endocrinologist warned that if she did not stop gaining excess weight and start losing weight, she was guaranteed to get diabetes and could very well die. The doctor's words acted on her like a powerful impetus to action.

Nelly shares that a radical change in her entire lifestyle was very difficult for her. During the first month of the dietary change, she experienced constant weakness, headaches, and depression. The only thing that kept her from breaking down was the fear of getting seriously ill.. After a while, it was as if an internal switch had been flipped inside her. She began to notice clear positive dynamics: her sleep improved, it became much easier for her to get out of bed in the morning, she had a lot of energy. Now Nelly gets up at 4-5 in the morning. At the same time, she feels great, maintains vigor all day, and in the evenings she easily plunges into the arms of Morpheus.

Now her weight is only 51-52 kilograms. And she plans to maintain her thinner figure for many years.

How did she do it

First of all, Nellie completely eliminated sugar, fruits, refined white flour, rice, potatoes and alcohol from her diet. She began to walk a lot, strictly controlled the size of each portion, ate only by the hour and did not even allow the thought of a snack. On the day she could eat a couple of eggs, a little cheese, no more than 3 tablespoons of oatmeal or buckwheat and very few beans (lentils, beans).

Her daily diet consisted almost entirely of vegetables and a small amount of meat or fish. She ate unsweetened yogurts, and limited the amount of milk. In addition, she did not salt anything, but she could sometimes afford a slice of smoked fish or a couple of olives.

As for physical activity, Nelly emphasized that she completely ignored sports, fitness and other training. Moreover - she is not going to do it in the future. The fact is that she prefers team games (for example, handball, volleyball and the like). However, her busyness does not allow her to play with more or less clear regularity. She is simply not interested in doing anything else. Therefore, minus 30 kg is the result of changes exclusively in the power system.

If you are comfortable in your weight, if you do not experience health problems and fear for your future, you can continue to eat as before. If not, it's time to make the decision to switch to a nutrition system that is fundamentally different from the one you had before. You will probably miss your usual diet. But, when it becomes dreary without the usual sausages and cakes, remember that it was they who brought you to the edge, look at yourself with a picky look and be horrified. Be horrified to understand that there can be no return to the old diet, for this is a road to nowhere. So, if you are ready to make a decision that will radically change your life, I will tell you a secret: how you can

Lose weight without problems.

Main principle: NOT TO STARVE!
Hunger is the first enemy of losing weight.

Of course, you have heard the slogan: if you want to be thin, learn to be hungry. Don't be afraid, it's not for us. This is the slogan of anorexic girls of puberty. We, women of age and body, will not have to go hungry. We do not need to weigh 45 kg, we do not strive for this. We have other goals. And health is at the forefront (we still need to raise children). Therefore, we will lose weight comfortably, slowly, slowly but surely moving towards our goal. Losing weight quickly is bad. The skin will sag, wrinkles will appear, omission of internal organs may occur, and this is fraught with serious health problems.

Hunger prevents you from losing weight for two reasons. First: an uncontrollable developed hunger (after work, for example, if we haven’t eaten all day) can lead to the fact that the appetite becomes uncontrollable, wolfish, a “glut” begins (like a binge in alcoholics), when we sweep away all the food that is not nailed down and we can't calm down. I want more and more.

The second reason: if the body begins to starve, then this organism of ours (smart system) will definitely turn on the braking system, start saving resources in order to survive. Your metabolism will slow down and weight loss will stop. It will turn out a vicious circle: we eat practically nothing and do not lose weight. And we need to lose weight by all means! This means that you need to deceive the body so that it easily parted with the excess, not saving what has been accumulated, but spending, spending, spending. What is needed for this?
For this you need:

1. Drink plenty of pure water! 2 liters per day. It is important. Never ignore drinking. It is water - not tea, not coffee, not juice, not fruit drink - just pure water!!! As soon as you start drinking clean water, your metabolism will speed up, swelling will go away, in the first days you will run to the toilet and there will be a kg less on the scales every day! You MUST start the day with water! You can add lemon juice to it if your stomach allows. If not, just water. A glass or two. Right after waking up. Then all hygiene procedures and only then - breakfast. You need to drink slowly, a little bit. At the same time, observe the principle: after eating, we do not drink water for an hour and stop drinking half an hour before a new meal. After a protein meal, do not drink water for 2 hours. It is convenient to eat protein for dinner and not drink water in the evening. Get in the habit of keeping a bottle of water at work and drinking a glass of water every break!!!

2. Required breakfast! Breakfast kicks off your metabolism. This is the most important meal of the day and should not be skipped! Better to eat for breakfast slow carbohydrates(cereals, that is, cereals - on water and without sugar, of course). Add also the protein component: 1 egg or 50-100 g of cottage cheese. Tea-coffee without sugar, you can with skim milk.

3.Eat fractionally. 3-5 times a day. But just a little. You can have 3 main meals and two snacks. (1 apple is already a snack, a glass of kefir is also a snack, everything counts!) Then we will not give hunger a chance to develop.

4. The body must receive everything it needs. In no case do not deprive him! The body must receive enough protein (meat, cottage cheese daily - otherwise the body will begin to eat muscle, and fat will remain), vitamins, nutrients and minerals. That is, nutrition should be balanced. If the body gets a good piece of boiled meat or fish with vegetables for dinner, you will not dream of a sausage, because the body's need for protein will be satisfied.

5. Eliminate "fast carbohydrates": foods with a high glycemic index that cause blood sugar spikes (sweets). It is important! If we eat, for example, two sandwiches with sweet tea in the morning, believing that we “need glucose for the brain to work” - the most common misconception! So, after such a breakfast, the level of sugar in the blood rises. We go to work, and after a couple of hours it starts to suck in the stomach, and by 12 o’clock we are unbearably hungry. Why? Because the sugar level that has risen in the morning begins to drop sharply and a signal goes to the brain: you need food !!! If you do not eat sugar for breakfast, but have breakfast with so-called "slow" carbohydrates (porridge), the situation will be completely different! The brain will get its portion of carbohydrates, but these carbohydrates will be absorbed slowly, gradually throughout the day, without causing sugar surges and appetite attacks. Only porridge should be on the water and without sugar.

6. Limit your salt intake. Exclude all salty foods (herring, smoked meats, marinades) and add salt to dishes to a minimum! Ideally, avoid salt altogether! It slows down the process of losing weight, as it retains water that has settled in fat cells, which we have already grown to impossibility. So, in order for fat cells to “deflate” faster, we limit salt! Do not be afraid, this is not harmful: there is enough salt in foods, adding salt to food is a habit that is easy to get rid of. Try it. If unbearable - at least limit the salt.

7. Avoid refined foods, all foods with additives. Forget all sorts of "Activia" and "Danissimo" with additives - it's full of sugar and flavor enhancers, flavorings and preservatives. We choose products as natural as possible in our time. That is, instead of a sausage or sausage, we will take a piece of meat and cook it, instead of Danissimo - a pack of low-fat cottage cheese, dilute it to the consistency we need with low-fat milk or kefir, add fruits or berries ourselves. Moreover, when choosing a pack of cottage cheese, we pay attention to fat content and composition. No additives! Now so-called vegetable fats are often added to cottage cheese. This is terrible evil! Read the ingredients carefully! We need only milk and sourdough in the composition. We buy from trusted manufacturers!
We select products for ourselves from the “YES” column of this table:

Not
Everything from premium flour (bread, cookies, crackers, pastries, cakes, pasta, vermicelli)
Potato
Animal fats, mayonnaise, butter, sour cream, trans fats, margarine, spread, lard
Any sausage, dumplings, meatballs. sausages, sausages, deli meats, fatty meat, chicken skin, chicken wings, tails, all smoked meats, canned food.
Fast food any
Juices in packages
Sugar, jam, sweets, marmalade, marshmallows, marshmallows, milk chocolate, creams, meringues, condensed milk, whipped cream, ice cream, sherbets.
All kinds of cereals in bags with additives "Bystrov" and the like, White rice, semolina
Fatty dairy products: milk, kefir, fermented baked milk 3.2% and above, cottage cheese above 5%, fatty cheese.
Bananas, grapes
Soda, kvass, beer, vodka, cognac

Yes
Apples, grapefruits - mostly! Any fruits and berries in moderation and in the morning - not at night!
Vegetables: any, including frozen mixes in bags
Low-fat dairy products: milk 0.5%, kefir 1%, cottage cheese up to 5%, cheese up to 17%.
Olive oil, linseed oil
Lean meat (beef, veal), skinless chicken breasts, any fish except smoked, boiled eggs.
Buckwheat, Hercules, Millet, Barley, Brown Rice
Grain bread, crispbread - a little bit!
Nuts, some avocado
Freshly squeezed juice from fruits or vegetables can be 1 glass in the morning
Tea, coffee, green tea, herbal teas, dry red wine
Honey, dried fruits, dark chocolate, pureed berries with sugar - a little bit in cottage cheese or tea (do not get carried away!)

8. There are products - the so-called magic sticks for losing weight. They are useful, they fill you up, they have a beneficial effect on metabolism. They should not be forgotten. They should form the basis of nutrition. This
Buckwheat
Kefir 1%
Cottage cheese
green apples
Celery
grapefruit
Lemons
Leafy vegetables, herbs
Cinnamon, ginger (grated with lemon and honey into tea)
Honey
Green tea
Chicken breasts, fish
Olive oil
You can pamper yourself, your beloved, with a piece of cheese, a slice of dark chocolate (at least 70% cocoa), a handful of nuts, dried fruits.
If alcohol - then dry red wine.

9.How to cook?
We don't fry anything. You can boil, stew, bake, cook in a double boiler. Pour out the broth! If we love soups, we cook on water. Kashi is also on the water. Dress salad with lemon juice and olive oil (1 tablespoon per day). You can season with unsweetened natural yogurt (activia, biomax) - it tastes like sour cream, and the fat content is much less.

I will tell you about buckwheat separately. It needs to be prepared like this:
In the evening, pour a glass of good clean buckwheat (Mistral) in a saucepan with two glasses of boiling water, cover with a lid, leave overnight. In the morning, it will absorb all the water - you get porridge. She just needs to be warmed up. This buckwheat is very good to eat for breakfast. It is super useful, cleans the body, promotes weight loss. You need to eat it without salt, without sugar, washed down with kefir. You can bite with cottage cheese - very tasty!

Cooking stewed vegetables for a side dish for meat:
In a saucepan with a thick bottom, chop the cabbage, bell pepper, grate the carrots, chop the mushrooms, add a spoonful of olive oil. Simmer over low heat until done. Eat as a side dish with meat. Alternatively, you can cut chicken breasts right there and stew together.

9. What to eat with what and what to eat when?
In the morning - slow carbohydrates - cereals on the water (steamed buckwheat - ideal)
In the evening - protein
Meat is only with vegetables! If you want potatoes so that she dreams at night, eat potatoes with vegetables, but without meat and without oil. No more than once a week!

Sample menu for the day:

Immediately after waking up - a glass of water with lemon juice.
Breakfast (MANDATORY!!! Breakfast speeds up the exchange!!!): Heat five tablespoons of buckwheat steamed in the evening in the microwave. There is a bite with cottage cheese "Tasty Day" - 100 gram cup. Wash down with 1% kefir - a glass. Then natural coffee with skim milk. After such a breakfast, you will not remember food for a very long time.
Water, water, water!!!
In the afternoon, apples, kefir or cottage cheese. Do not eat in the canteen!
Water, water, water!!!
Dinner (4 hours before bedtime): protein dish (boiled chicken breast without skin) with vegetables - raw or stewed to your choice. You can cook frozen mixtures for garnish. The portion should be large in order to eat properly.
At 9 o'clock - a glass of kefir.

10. How to resist temptations? How to feed a family and go shopping?
Start cooking only after eating yourself. When you fill your stomach with boiled chicken breast with a bowl of vegetable salad, you will calmly fry chops without choking on saliva. Checked. Likewise, you can't go to the grocery store hungry. The temptations and smells are sure to work the way the store owners want us to: they want us to be tempted, buy junk food, and get drunk. And we can't do that! Therefore, we try not to go to the store on an empty stomach. If you are used to going to the store after work, then half an hour before leaving work, eat 100 grams of 5% cottage cheese. It is fatty, digestible quickly and will give you the opportunity to live quietly until dinner.

What will we get?
Do not worry: there will be no fainting, dizziness, weakness. After all, we do not starve, we do not deprive the body of anything. On the contrary, we give him the best that in our time can be found. He will be happy and will easily begin to part with extra pounds. It can be hard only for the first three days, while habituation, restructuring and release of toxins take place. I always have a headache on the second day. We must endure these three days. You can take a pill for the head. If you want to spit on everything and eat the old way, imagine that you were given a backpack and put 30 (50) kg of bricks in it. You carry this “backpack” with you every day, sleep with it, climb stairs, spend your life on this dragging, no one forces you, but you drag and drag this weight. They tell you that you can throw it off, that without it it will be easier, and you with persistence again and again shoulder your burden ... Then it will become easier. Edema will go away, pressure will normalize, the gait will become lighter, the back and joints will stop hurting, it will become easier to walk up the stairs.

For the first month of this diet, I easily lost 7.5 kg. Then it began to go away at 2-3 kg per month, until I got rid of 33 extra pounds. I switched from size 56 to size 46. A change of wardrobe is, of course, a blow to the budget, but I have not regretted it for a second!

For those who haven't seen it yet, the photo is here.

“Four years ago I weighed eighty-two kilograms, this is with my height of 158 centimeters. The reason for this, in general, was one - I "jammed" my dissatisfaction with life. At first, I spent ten years in an unhappy marriage, where there was almost no sex at all, and the further it went on, the clearer it became that this marriage should be ended.

It turned out to be not so easy, the divorce cost me tremendous strength, nerves and ... kilograms. When I received the coveted confirmation that I was a free man, I had already lost ten kilograms. I was so happy finding a new number on the scale and buying new clothes that almost immediately I began to celebrate my return to normal life with delicious food.

I love wine, I love sweets, chocolate, fried potatoes and French buttered rolls. I love pancakes with boiled condensed milk and tubes with cream. I really, really like to eat delicious food, drink deliciously and in general do not deny myself anything. In general, without denying myself anything, a year after the divorce, I reached eighty kilograms. I was sobered up by an attack of high blood sugar and a diagnosis of prediabetes.

Popular

The endocrinologist very harshly told me that a woman of my age (I was thirty-eight then) commits a crime with a child in her arms, crippling her health with immoderate gluttony. And that if I do not stop, I will get diabetes, and I may even die. Somehow it had a profound effect on me.

How to lose weight by 30 kg at home

I completely cut out added sugar, fruit, white flour, rice, potatoes, and alcohol. I walked a lot, seriously monitored the size of portions of food, ate exclusively by the hour, no snacks. I was allowed some rye flour, buckwheat or oatmeal (three tablespoons a day) and, in limited quantities, beans (beans, lentils, etc.). I eat a lot of vegetables and some meat or fish every day. You can eat two eggs a day and some cheese. Yoghurts only without sugar, limited amount of milk.

I will not lie and say that the change in lifestyle was easy for me. No. It was very hard for me, of course. For the first month, I could hardly drag my legs, my head ached, constant weakness. The only reason I didn’t quit everything and return to my old habits was the fear of losing my health. But then, as it jumped: I suddenly noticed that I began to sleep better, it was easier to get up, I had a lot of energy! I get up at 4-5 in the morning and feel great, I keep a cheerful mood throughout the day, and in the evening I fall asleep easily and quickly.

But there is no sport or fitness in my life and never will be. Of all sports, I am only interested in team games such as volleyball or handball, but my work schedule and lifestyle do not allow me to play regularly. The rest is boring to me. So all changes in the figure are exclusively and only a diet.

Now I weigh 51-52 kilograms and intend to maintain this weight until the end of my days. Yes, I will never try chocolate again, eat an orange (three slices a day is possible), drink a cocktail in a bar. It is extremely rare that I can afford a glass of dry white wine. I cook for myself, in restaurants I order only the simplest dishes, without sauces and anything suspicious. I do not buy ready-made food, but I eat a lot of vegetables and herbs. Now I live and work in China, it's generally easy, the vegetables here are excellent and very affordable. In Russia, this would be much more difficult.

By the way, I also do not eat added salt, that is, I never salt anything. But I can eat a couple of olives or a piece of smoked fish. Sounds creepy to most, I know. In general, even despite the restrictions, the rejection of sugar (I don’t even use sweeteners) and limiting carbohydrates is worth it. Lightness appears, the condition of the skin improves, and in general, you feel like a young woman. I am 43 years old, but I feel much better than at 38, and I look much younger. The only thing I regret is that I brought the body to a serious diagnosis, if I had known about the consequences of gluttony earlier, I could have stopped long before the critical point, and now I would look even better.

"I'm 46, I'm twice a grandmother!" - my interlocutor smiles, and it's hard to believe. Slender, fit, with a mischievous twinkle in her eyes... . She categorically does not even accept the word “diet”, but she managed to lose 30 kilograms in just six months and not gain too much in subsequent years.

Trainer, Associate Professor of the Department of Fitness at the Smolensk Physical Academy Elvira Tarasova once could not even think of such a career. She worked as a history teacher and throughout her adult life struggled with her own overweight.

She shares with us how she manages to keep in shape today without denying herself anything.

"I declared war on my own body"

The fact that she became the largest girl in the class, Elya noticed at the age of 12. Not without the help of classmates.

They didn’t take me for swimming, somehow it didn’t work out with volleyball and basketball either. That's when it all started, - recalls Elvira. - Every morning I ran to the stadium, then to school, and so for two years. As a result - minus 15 kilograms. Further - studying at the university, work, family, pregnancy and good relatives with their “you have to eat for two” (Dear women! Not “for two”, but “for two”! This is a big difference). In general, like everyone else: she lost weight, then she got better. And like everyone who is overweight, she justified herself by being so good. Until a three-digit figure appeared on the scales: 101 kilograms.

And it started: intensive training, trips to doctors, calorie counts and diets - Elya did not spare either herself or her parents who were worried about her (they, the children of the war who experienced hunger, did not understand her daughter's aspirations at all). Until, finally, studying the physiology of her own body and all kinds of literature for losing weight, she clearly did not realize: in fact, the body needs only two things: proper nutrition and proper movement.

Now Elvira weighs 74 kilograms, and the problem of “jumping into a new dress” does not exist for her. She does not starve herself and, just imagine, does not refuse dinner! successful woman valued by colleagues and family.

I am very lucky with my husband: he loves me and always supports me, no matter what weight I am. And he divides women into two categories: those that are thinner than me are thin; those who are fuller than me are full. Well, of course, I myself made an effort to look the way I look today.

TIPS FOR LOSSING WEIGHT

1. Start losing weight yesterday

The hardest part was getting started, says Elvira. Not in the evening, not tomorrow, not on Monday, but now (even better yesterday).

The first week, of course, required a lot of organization: you need to make a clear meal schedule (find time for 5-6 meals in your schedule), think over the menu for every day and remember to take food with you. And most importantly, decide on physical activity: workout at home, swimming pool, gym, running - whoever likes what.

2. Listen, study your body

There are more than a hundred ways to lose weight, there is not enough time or health to try everything.

I do NOT want to be an accordion woman: lose weight and get better again! Therefore, physiology and anatomy have always been to my aid. I studied my body, learned to listen to it and adequately respond to requests. I am sure that we do not want something in vain! Does the body require a tangerine? So give it! Cake? Yes please! Grams 50 ... Why rape yourself? Well, you eat half a bowl of salad instead of this cake, so what? The stomach is full, but there is no feeling of satisfaction. Lose weight with pleasure!

3. No debilitating diets!

I am against diets. I don't even accept that word. These are a priori prohibitions and discomfort. Set yourself up for some restrictions. I think so: everything is possible. And even very often, the main thing is to build the right relationship with food. It is psychologically easier to lose weight when you know that you can afford tasty treats. In reasonable doses, of course. I myself, I confess, love this “terrible” smoked sausage ... I allow myself 30 grams in the morning.

The only ban is alcohol. Once in the blood, carbohydrates are instantly absorbed, the sugar level quickly rises and falls sharply, and as a result, a real “black hole” opens in the stomach, and you uncontrollably absorb everything that is not nailed to the table.

4. Eat small

The most important thing that I realized when I started to lose weight: everything that has calories is food (milk, yogurts, tea with sugar - this is food!) Diet is also very important. For me it is optimal: 5-6 times a day, 250-300 grams. In general, I try not to allow feelings of hunger so that the body does not begin to “save” in case of the next hunger strike. One of the greats said: "Everything is medicine and everything is poison, and only measure separates one from the other." I fully agree with this.

5. Don't be afraid to eat in the evening

Dinner? Why not?! It is not only possible, but also necessary to afford it! According to our biological rhythms, between 19:00 and 20:00, the amount of sugar in the blood drops sharply, so you need to have dinner at this time, and not before 18:00. 250 grams of food won't hurt. The question is what kind of food. Not cutlets with potatoes, of course, but cottage cheese, tea, a glass of milk.

I even conducted an experiment: I weighed myself after eating and drinking tea / water in the evening and in the morning, as soon as I wake up. I calculated how many grams of weight it takes per night, and just in the evening I didn’t eat more than the figure received. It works! But if you don’t eat at all in the evening, this means slowing down all metabolic processes, and for weight loss, on the contrary, you need to start them. Going to bed on an empty stomach - doom yourself to bad dream. No sleep - growth hormone is not produced, which helps to burn fat at night.

6. You can lose weight without training, but you don’t need to.

I know people lose weight without exercising at the gym. I have always preferred only a combination of proper nutrition and training, because, losing weight, I want to remain beautiful as well. Training helps to tighten muscles and skin. Even with a weight loss of 40-50 kilograms, you will not need surgical intervention. Nobody expects us Olympic results. You just need to choose your style and rhythm of classes. Movement is life. I don’t know about others, but I am always happy after training, even when I get tired.

7. Don't be upset if the weight "freezes"

When I drove my extra 30 kilograms, and at one fine moment the weight “froze” at one mark. At first there were unrest and dissatisfaction, but then I determined for myself a “step” of waiting for two weeks (again, knowledge of anatomy helped). Well, imagine: in the first two months you quickly lose more than 10 kilograms, and not only the subcutaneous fat, but also the one that is overgrown internal organs. Your body also needs to get used to your new weight! Excuse me, the internal organs must take a new position!

But if you did everything right, but the weight stays at the same mark for more than three weeks, it makes sense to arrange a little stress for the body. It was my gluttonous day. Yes, the next day I added a kilogram, but it will not be deposited in fat, it left in a day and then everything went as it should. When such stresses occur rarely, the body does not know what to do with it and does not store what is eaten in fat.

One day menu from Elvira Tarasova

Elvira smiles: if you want to eat too much, I read the mantra: “I am slim and beautiful. I know how to keep slim figure: You need to count calories and be active. Movement and proper nutrition bring me joy, health and self-confidence. Everything works out for me.”

If after that you still want to eat, I eat soup. If you don’t want soup, then you don’t want to eat. Soup has a lot of benefits. First, you can experiment by adding all kinds of vegetables and cereals. Secondly, even the richest soup is many times less high-calorie than any second course in the same volume. I never drain the broth - it contains all the useful elements. So I recommend soups to everyone.

Favorite recipes

If you don’t want sweets, add sliced ​​​​tomatoes, cucumbers, herbs, a little soy sauce (if someone likes it) to the cottage cheese, mix and that’s it! Hearty and tasty!

****

We often justify our excess weight with a “natural constitution”, a lack of time, and most of all we like to push it all down to a lack of willpower. At the same time, few people try to make at least minimal efforts, wait for the first results and be inspired by them for further exploits. The heroine of our article was able to do this and even more.

Having passed hard way knowledge of her own body and the fight against excess weight, Elvira Tarasova, a graduate of the Faculty of History and Philosophy, radically changed her life. She put all her experience in fighting kilograms on a scientific basis and now she has something to be proud of. Today she is happy in her family and successful in her career (Associate Professor of the Department of Fitness of the SGAFKST, Candidate of Pedagogical Sciences, fitness trainer, nutritionist, kinesitherapist at one of the most famous medical centers in Smolensk).

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Many women throughout their adult life want to lose the hated kilograms. At the same time, they try a bunch of all kinds of diets that, for obvious reasons, do not help. And taking pills is too dangerous, not reliable. What to do if you set yourself the goal of wanting to lose 30 kg, where to start at home. It's better to figure out where to start.

Where to start losing weight

First of all, you need to prepare yourself morally. Gather all your willpower into a fist, try to do everything possible to achieve your goal. For some, it is a motivation to make themselves better, for example, a guy told someone that she was fat, the scales exceeded sixty kilograms in the presence of small stature.

That is, everyone stimulates himself as best he can. This is the main way in the fight against excess weight. Someone, of course, takes the words seriously, someone continues to stuff cakes while sitting in front of the TV, believing that she is already perfect.

This is especially true for self-confident women who are overweight. But the point is not only that she considers herself a goddess, not noticing her own shortcomings. Extra pounds negatively affect the health of the body. It becomes difficult to move, breathe, there are problems with the cardiovascular system, rare cases when people die of obesity. It's really scary to look at.

Watching such people, it is worth thinking about the fact that it is time to bring your weight back to normal. To begin with, you should use a special table to determine how much your kilograms exceed the norm. There you need to compare height with weight, then you will see how many kilograms you need to lose weight.

If your weight is more than one hundred and twenty kilograms, then it is better to contact a nutritionist who will examine you and select the most optimal diet for your health. He will control you, according to the results of the weekly weigh-in, progress will become clear. But if you have neither the money nor the time for nutritionists, then you can go on a diet at home.

First you need to get rid of all the junk food that you have at home, so that there is no temptation to break loose. Then you should buy fruits, vegetables, cereals, yogurt, meat. It contains useful vitamins that will help you lose weight by the right amount of kg. with the excess weight that bothers you so much. But it is worth remembering that it is impossible to drastically reduce the amount of food consumed. Out of habit, dizziness, severe headaches can occur. Portions should be reduced gradually, slowly, you can even use.

It is also better to combine the beginning of the diet with the menstrual cycle. From the fourth to the fifteenth day, it is easiest to reduce the amount of food consumed, then the feeling of hunger is not aggravated so much. It gives more to take during menstruation, this condition is similar to pregnancy. Since emotions, tastes, desires also change, at this moment it is easy to break loose. But if you have sufficient willpower, then you can safely continue the diet.

For successful weight loss, it is worth drinking plenty of water, it helps to improve metabolism. Products will be better absorbed, faster processed. Periodic unloading for the body is also useful. After them, you will feel some relief that will bring moral pleasure.

Proper nutrition is the basis of weight loss

Before you start eating healthy foods in bulk, you first need to learn how to count calories. For an illustrative example, it is better to print a table of caloric content of products, a story on your refrigerator. You will be visible good example how to eat right, what not to eat.

There is also a prohibited list of products that are strictly forbidden to use during weight loss:

• fatty food;
• sweet, for example;
• bread.

These are the top 5 prohibited foods. They are the ones who increase fat layer in the human body. So this is where you should start your journey to excellence.

In the diet should be only healthy, natural products. But they should also be consumed in small portions, but often. So that the portions do not seem too small to you, pour food into small plates, then it will seem full, your brain will react to the fact that this is a large plate, it is full of food, that's enough for you. Thus, you can deceive your body a little.

Another piece of advice while eating - do not sit down to eat at the computer, TV. Enthusiastically watching a television program, videos, you do not follow how much you eat. It is better to eat in the kitchen in silence, where you will really eat your norm. These two nutritional rules can save you a couple of unwanted pounds in a week.

But you also need to learn another rule that you need to drink a glass of water half an hour before a meal, a glass of water half an hour after a meal. Thus, you improve the metabolism in your body. It is recommended to drink a glass of water with lemon juice every morning on an empty stomach, the feeling of hunger disappears from it, metabolism improves.

It is advisable to create a diet for the day that will help you lose overweight. It is worth starting from your daily routine. Then the desire: I want to lose 30 kg will become a reality.

• 7:00 - breakfast;
• 9:30 - second breakfast;
• 12:00 - first lunch;
• 14:30 - second lunch;
• 17:00 - afternoon snack;
• 20:00 - dinner;
• 22:00 - sleep.

For breakfast, it is best to drink a cup of black coffee, without sugar, eat some cottage cheese. You can make yourself a fruit salad for breakfast, but be aware of the calories. At each meal, you need to count what you eat.

The second breakfast should consist of fruits, but not more than two hundred grams. Also, a glass of your favorite juice will not harm your condition.

For the first meal, liquid food should be consumed. It can be any soup, but not cooked with meat, mushroom soup is perfect. You can eat a piece of bread, then only black, it has a gentle effect on the figure.

The second lunch should be hearty. You can eat a piece of boiled chicken, fish or a light salad. Thanks to the second dinner, when you come home from work in the evening, you will not start to gobble up everything that comes to hand, but simply sit down to have dinner quietly. Since you will not have such a feeling of hunger.

For an afternoon snack, you can drink a glass of kefir, which will improve metabolism. In general, kefir has many useful properties bringing undeniable benefits to the body.

For dinner, it is advisable to eat vegetables, cereals, boiled meat. These products do not tighten the stomach, give a feeling of lightness.

If you do not go to bed early, then at night you can drink mint tea, it will make your sleep stronger. In the morning, you will wake up a cheerful, rested person.

Exercise at home for weight loss

The first thing to start with is exercise in the morning. It will give you vivacity, improve your physical condition. Of course, at first it will be difficult for you to force yourself to get up ten minutes earlier for morning exercises but after a few days regular classes you will feel the result. You will want to wake up in the morning, and the charge of vivacity remains for the whole day, you just need to stretch your body.

But if you have time for longer exercises, then it is better to squat, run in place, it is better to do the same physical movements in the evening. But once a day you need to practice exercise. If you are not too far from work, you can walk. Get some cardio.

Ideally, visit gym. The trainer will be able to choose the right one for you, because diets are only half the work. More needs to be done physical exercise and then the muscles will work, and the fat layer will gradually disappear.

Diets for weight loss

In addition to the usual counting of calories, there are several diets, but not every woman is suitable for such diets. One of the most popular diets is "". The diet is designed for seven days, during which time you can lose from five to eight kilograms. Almost all modern women use it, in most cases it has a positive effect.

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