How to lose weight fast: tips, diets, sports

Height – 169 cm, weight was – 66,6 kg, weight became – 57 kg. Total weight loss – 9,6 kg

Slimming motivation

Once I realized that I was missing something in my life. And first of all, I wanted to return the beauty of my body, to challenge myself!

Nutrition and training

I’ll start with the daily routine. Regarding sleep, Margaret Thatcher has always supported the opinion: 6 hours in bed – and go ahead, conquer the world, why waste precious time on sleep ?! At first I forced myself to go to bed at least at 23.00. Over time, I got used to it, sleep became a magical means of recovery.

Initially, when discussing the upcoming work with the coach, we set a goal – 6 kg, but it turned out almost minus 10! This is the result of a huge, hard, hard work in the hall. I had a weekly macro cycle: 4 strength training with each muscle group on separate days, 2 days of cardio, 1 day off. Each strength training session was completed with 40 minutes of cardio. I called my training day “Hell Cardio”. I just crawled out of the track – frying my fat at a speed of at least 11 km / h. I really don’t like cardio, the hard work in the gym brought more pleasure. In a word, I lived in the gym, and my coach, the wonderful Oksana Aristova, became my real friend!

Of course, for all 3 months while I was losing weight, I sacrificed a significant part of my life – friends, personal life, relatives, because I was completely absorbed in sports.

Much time has passed in the kitchen. In my arsenal were kilograms of chicken fillet, egg whites, squid, cod, green vegetables. Perhaps these foods formed the basis of my diet. Adhered to the principle of protein-carbon alternation. On the carbohydrate day, I added buckwheat to the diet. Naturally, nothing sweet and starchy.

About breakdowns

Many do not believe, but I have never broken my diet. I understood that I could not afford to relax, let myself and the coach down. I wanted to see the result, set up an experiment. And this experiment was a success. Once upon a time I was engaged in swimming, and now I am carried away by fitness. I decided to start a new stage in my life and, in order to approach training wisely, I graduated from fitness instructor courses. I plan to study further, perhaps someday I will change my life.

Height – 160 cm, weight was – 55 kg, weight became – 45 kg. Total weight loss – 10 kg

Slimming motivation

I was not satisfied with my weight, I did not like the display in the mirror, I could not wear the clothes I liked. At the same time, I wanted to be more feminine and graceful. I realized that you can no longer mock yourself like that, you need to carefully work on your figure. I had a great desire to find a slim body, and I began to work hard on this.

Nutrition and training

I started counting calories. I planned each meal in advance and scheduled it by calories, trying to keep them to a minimum. Boiled chicken and fish, salads of their fresh vegetables, low-fat dairy products became their favorite dishes. It turned out that you can eat a lot of low-calorie foods per day. The main thing is to exclude sugar, butter and flour products.

Sport has become an integral part of my lifestyle. I did fitness 5-6 times a week: 2 times a week I went to the fitness studio for cardio or strength training. On some days I studied at home, it was 15 minute workouts, and often full hour workouts. The regularity of training was extremely important for me!

So, following my diet and paying special attention to physical activity, in 6 months I lost 10 kg – as I wanted. In the spring I was very pleased to receive many compliments, all my friends appreciated my transformation! And in the summer I was able to enjoy my vacation at the sea, not at all embarrassed by my figure!

About breakdowns

Of course, at times it was very difficult. Especially on holidays, family feasts. There were occasional breakdowns, but not often. I knew that a piece of cake would not make me happy.

Height – 178 cm, weight was – 102,9 kg, weight became – 90,3 kg. Total weight loss – 12,6 kg

Slimming motivation

I decided to lose weight to look like a gym instructor because I wanted to get a job at a fitness club. But now everything has changed dramatically, and sport remains only a hobby, and I continue to search for myself.

Nutrition and training

It was very difficult for me to get used to the calculation of calories and the ratio of protein-fat-carbohydrates in the diet. My trainer Efim Kunshchikov made a protein-carbohydrate diet for me, two days were protein, one was carbohydrate. I stuck to it for two months.

An example of a protein day: breakfast: boiled pasta – 100 g, 2 fried eggs, bacon – 15 g, black bread – 30 g, olive oil 4 tsp. (all day). Snack: 1 banana, protein serving. Lunch: fried egg, boiled buckwheat – 100 g, cauliflower – 200 g. Snack: stewed zucchini – 300 g, chicken fillet (fried) – 100 g. Dinner: stewed zucchini – 200 g, chicken fillet (fried) – 200 g …

An example of a carbohydrate day: breakfast: boiled pasta – 150 g, Russian cheese – 50 g, black bread – 30 g. Snack: milk 1,5% – 500 ml, a portion of protein, 2 bananas. Lunch: boiled buckwheat – 200 g, fried egg, stewed zucchini – 200 g. Snack: boiled buckwheat – 200 g, fried egg, green beans – 200 g. Dinner: chicken fillet (fried) – 200 g, cucumber – 150 g, tomato – 150 g.

The first month I trained in the gym 3-4 times a week. Later, for another two months, 2 times a week I went to cardio for 40-60 minutes. As a result, I went in for sports 5-6 times a week.

About breakdowns

There were no breakdowns! If you only consider the addition of ketchup to unleavened buckwheat as a breakdown … Thank God, I’m indifferent to sweets.

Height – 162 cm, weight was – 75,8 kg, now – 67,5 kg. Total weight loss – 8,3 kg.

Slimming motivation

I grew up in a family of obese parents. Throughout my childhood I was forced to finish eating, each time reminding me of the Clean Plate Society. Then I did not know yet that at such a rate of absorption of food I would rather get into the “Society of Fat People”. I was plump since childhood, but after the appearance of my beloved daughter, Sonechka, I wanted to change and become an example for her – a beautiful, active and healthy mother. She is my main motivator.

Nutrition and training

For breakfast, I ate porridge in water, fruits, nuts, or dried fruits and 1 egg. After a couple of hours, I had a second breakfast, which consisted of 1 fruit, 200 ml of milk, a grain loaf. Lunch: chicken / turkey (steamed fillet or cutlets) / liver, fresh or steamed vegetables, a little side dish (rice, buckwheat, barley). Rarely – cabbage soup or chicken soup. Snack: protein shake. Dinner: fresh vegetables or steamed with chicken / turkey / liver / omelet.

About breakdowns

There were breakdowns, but rarely. Basically, meetings with friends and family, weekends spent at home provoked to “sin”. I was breaking into sweet and starchy foods. But she no longer received the former pleasure from the eaten delicacy.

Height – 167 cm, weight was: 69 kg, now – 61,5 kg. Total weight loss: 7,5kg

Slimming motivation

I decided to lose weight, because after the operation as a woman, I began to gain weight sharply due to the need to drink hormones. Many of my things became small for me, it bothered me very much, and I set myself the goal of losing weight.

Nutrition and training

Of course, a lot depends on nutrition, and in order to lose the excess, I radically changed it. She ate 5 times a day and drank 2 liters of water. First of all, I taught myself to have breakfast, which I had not done before. I had to get up early (although, it seemed, much earlier, I work from 8.00). The breakfast was the simplest – porridge on the water or an omelet and bread with cottage cheese. At 10.00 I had a snack, I preferred an apple or grapefruit. At 12.00 – a full lunch, I could afford everything, but, of course, I excluded bread, mayonnaise, fatty foods. At 16.00 pm, another snack – an apple or cottage cheese. After training, I ate a loaf of bread. At 21.00 there was dinner, which consisted of vegetables or a vegetable side dish, for example, chicken breast baked with vegetables.

I worked out in the gym 2-3 times a week with trainer Yulia Chalova, and also went to cardio workouts. A month later, I was pulled into CrossFit, and I started doing it 2-3 times a week. I chose different physical activities according to my mood – cardio, step or crossfit. As a result, I went in for sports 5-6 times a week.

About breakdowns

Disruptions, of course, were, and they mostly fell out on weekends, when my friends and I went to barbecue. At first, I allowed myself a glass of wine and grilled meat on vacation, and then I simply excluded alcohol from my life for 2 months. Of course, sometimes I really wanted to eat a chocolate bar, but I replaced it with grapefruit or a large plate of salad.

Height – 165 cm, weight was – 60 kg, weight became – 53 kg, total weight loss – 7 kg.

Slimming motivation

I wanted not only to lose weight, but to reduce the percentage of fat, while preserving the muscles as much as possible. I wanted to see what form I can achieve, and what else I need to work on.

Nutrition and training

My trainer put me on a low-carb diet: 5-6 small meals a day. For breakfast: omelet or oatmeal, for a snack – half a grapefruit, for lunch – chicken breast – 150 g with green vegetables, for a snack – nuts – 40 g, for dinner – chicken breast with vegetables.

In the gym, I worked out 4 times a week, and 5 times a week I went to cardio workouts.

About breakdowns

There were no breakdowns even once. In general, according to this scheme, you can eat all your life and feel great. Only increase or decrease the amount of carbohydrates / proteins / fats according to the goals.

Height – 153 cm, weight was – 48,9 kg, now – 43,5 kg. Total weight loss – 5,4 kg

Slimming motivation

I saw girls who managed to lose weight, and I also wanted to become fit, with a beautiful body. I set a goal to change body composition, proportions and show good shape. And the coach and I did an excellent job!

Nutrition and training

My trainer Ksenia Malchenko made a nutrition and training plan for me. Everything was selected specifically for me, taking into account the characteristics of my body, body structure, taste preferences and life rhythm. I did it 5-6 times a week. Strength, cardio, circuit training and stretching.

She ate 6 times a day and varied as much as possible: chicken, chicken offal, turkey, fish, various vegetables, cereals, etc. I cooked in different ways and experimented with spices. I tried to make sure not to eat the same thing for lunch and dinner. When it was hard and I wanted something harmful, my coach and I came up with alternative “snacks”, for example, oatmeal cookies, protein pancakes, etc. And all this is just cooked with our own hands, nothing purchased!

About breakdowns

Since I prepared sweets from healthy, approved products, I did not have any breakdowns.

Height – 170 cm, weight before losing weight – 66,4 kg, weight after – 60,2 kg. The total weight loss is 5,2 kg.

Slimming motivation

I decided to lose weight before the summer, swimsuit season and, of course, going to work on maternity leave.

Nutrition and training

I began to use less flour products – I replaced them with dried fruits, bread, but with the addition of honey, apples, berries. The universal recipe for weight loss is to drink more water. Personally, in the morning on an empty stomach, half an hour before breakfast, I drank 1 glass of water.

From fitness – it was once a week went to the pool. And also did the press 1 sets of 3-15 times. And also walked with the child 20 times a day for at least 2 hours.

About breakdowns

Disruptions were numerous birthdays of friends with pizza, rolls, salads with mayonnaise. Of course, there were shashliks (and how could it be without them in summer!), In the evening I sometimes allowed myself tea with cookies. On the way to the cherished 58 kg, I had to lose another 2 kg. And I will definitely succeed!

Height – 180 cm, weight was – 93 kg, now – 78 kg. Total weight loss – 5,3 kg.

Slimming motivation

I wanted to lose weight for a long time, but independent attempts did not give results – for example, I changed my diet minimally – I excluded bread. Of course, in fact, it was clear to me that there would be no result without a gym, and there was a long search for the “ideal” gym, complicated by laziness. Then I realized that I need to lose weight now or never.

Nutrition and training

For breakfast: oatmeal in water with a spoonful of honey. Sometimes I added some nuts. For lunch – chicken fillet (or chicken cutlet) with vegetables (sliced ​​tomatoes and cucumbers). Once or twice a week, I ate porridge or durum pasta as a side dish. For an afternoon snack: two boiled eggs with crispbread. For dinner: the same as for lunch, but without any side dishes. On training days, I had dinner with cottage cheese, only later than usual, around 9-10 pm. I also used crispbreads as a snack.

As for training, I did 3 times a week in the gym. There were 3 strength training sessions a week, followed by 15-20 minutes of cardio workouts. And I attended group classes.

About breakdowns

There were breakdowns. And they fell on the May holidays – meetings with friends, vacations and birthdays. But I still got the result I wanted.

Height – 165 cm, weight was – 59,8 kg, now – 55 kg. Total weight loss – 4,8 kg.

Slimming motivation

I’ve always wanted to lose weight. After a long break in training, I wanted to get into my usual form, since at that moment my figure did not suit me at all.

Nutrition and training

At each stage of the project, the trainer calculated the proper amount of proteins, fats, carbohydrates, and I kept this balance. The first month I limited myself to food junk – sweets and extra calories, and I did 2-3 times in the gym and did one cardio workout.

The second month of losing weight, the number of workouts was increased to 5-6 per week. Last month we switched to protein-carbohydrate alternation, the number of workouts became 6-7 per week.

About breakdowns

The breakdowns were for sweets. But I saw the goal to which I was going, and it gave me strength. It was sometimes very difficult during the drying period, but when I went on stage in a swimsuit, I realized why I had gone this hard way.