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How to lose 10 kg without harm to health
Well, have you already started preparing for the summer? Do you know how to lose weight without harming your health and keep the weight for many years? The main thing is willpower, desire and cool motivation. Yes, it’s cool!
Excess weight is a real “plague” of the XXI century. But it can be easily defeated. For example, betting that you will lose 25 kg. And it works!
Woman’s Day found those in Chelyabinsk whose passion for sports and the conditions of failure motivated them to become slim, beautiful, and happy. Their stories are as simple as in good old fairy tales.
Ilya Konoplev, director of franchising at World Gym Russia, 35 years old:
“In 2016, I saved 100 rubles, having decided to lose 000 kg in 10 months – from September to January 4. At first, my weight was 1 kg, then 107 kg, now I wanted another minus 90 kg.
It began with the fact that with a weight loss specialist we looked at the hormonal background and noted a low testosterone level. I took a course that formed an increase in the production of the hormone testosterone. Twice a week I did strength training, then jogging was added to stop the muscle burning effect. After 2 months, I entered the daily morning cardio hour on the treadmill at a low heart rate (120-125). In December, the third workout of the week was included – CrossFit, and after each strength additional cardio time – 30-45 minutes. “
Weight loss nutritional menu
“I had a complex nutritional system:
For three months (from September to November) I increased the amount of food consumed from 2000 kcal to 3300 kcal per day and then went back to 2000 kcal. All this was done with the aim of gaining muscle mass. You could eat everything and a lot, even simple carbohydrates, for example, sweets and bread. At the same time, the weight did not decrease and did not grow, remaining at the value of 90 kg. But at the same time, I trained a lot.
The next stage is carbohydrate deficiency, so that the body “eats” all the fats. But I could eat an unlimited amount of protein and vegetables – as much as I wanted!
In December, all carbohydrates were excluded from the diet. At first, the diet alternated from a low-carb day to a medium-carb day. In the second half of December, carbohydrates were almost completely removed.
Salt, spicy, sweet, fatty, everything that is not a chicken breast, and everything that is not green grass is prohibited! “
Lost weight for a bet – this was the best incentive to lose weight
“I’m tired of losing weight just like that. I admit that I am lazy, like many, but my laziness is of the second order: I know what is needed, but I do not do it. Therefore, in order to lose weight, I needed powerful motivation. A motivator was needed for the male brain. We, men, can hardly be motivated by the fact that we will lose weight and become beautiful. This is not it.
And then I came up with the motivation of greed: on my Facebook page, I made a bet for 100 rubles with those who are friends with me. I publicly stated that if I do not lose 000 kg from September to January 1, I will give 10 rubles to one of my friends on the social network. Anyone who was lucky could be the winner. At that time, I had already lost weight – from 100 kg to 000 kg, now there was a new bar – 107 kg. “
Result
“I am not a supporter of radical weight loss, like those who want to lose 4 kg in 30 months. It is possible, but it is not right! My bar – 10 kg in 4 months – was real and adequate. “
How to maintain the result and stay slim forever
“Honestly, now 50% of what was dropped has returned – plus 5 kg. But I do not feel any discomfort because of this, moreover, I know that if I want to return that result, I can easily. But for now, I don’t want to drive myself into the framework of nutrition. I love to eat. If I ate less, the result would be the same, maybe even better.
I think that to keep yourself in good shape, it is enough to lead at least a moderately active lifestyle: go to workouts 4 times a week, have a fitness hobby (running, swimming, yoga). Walking is also very useful. “
The hardest thing was to refuse …
“Eliminating all carbohydrates was difficult. On the one hand, you can eat as much as you want, especially if it’s cucumbers or tomatoes. On the other hand, you are already full, but still there is a feeling that something is missing, those very carbohydrates. “
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Guzel Latypova, entrepreneur, 34 years old:
“I started losing weight in May 2016. I rode a bike every day, went to Zumba – dance fitness training three or four times a week, attended strength training 2 times a week and did a hula hoop for 30 minutes a day ”.
Weight loss nutritional menu
“Breakfast – porridge or cottage cheese.
Snack – nuts or fruits.
Lunch – buckwheat porridge with chicken.
Dinner is just steamed chicken.
The main thing is to drink at least 2 liters of water and not eat at night. “
Lost weight for a bet – it was the best incentive to lose weight
“I was going to lose weight for a long time. Two years ago I bought myself a mink coat, which soon barely fit on me, and after the winter I was still unable to fasten the zipper on my jacket. Then I decided: I will not change my wardrobe, which means that I need to pull myself together and put my body in order. But the most important motivation was a dispute with a friend for money, for 3 rubles. I needed to lose 000 kilograms in 10 months. I lost weight and won this dispute. “
Result
“For 9 months I have lost 17 kilograms, gradually, little by little. Was 84 kilograms – and now 67 kilograms. Every month 2-3 kilograms disappeared ”.
How to maintain the result and stay slim forever
“Do fitness, eat right: eat more fruits and vegetables instead of brown buns and sweets.”