Natalia Frolova changed not only her figure, but also her profession. After dropping 35 kilograms, the sales manager now lights up in the gym and teaches poledance to everyone.
Natalia Frolova, 33 years old, coach of Danza studio
The maximum weight is 95 kg, the minimum is 62 kg.
Overweight has been my whole life, since childhood. I loved to eat, but at the same time I always struggled with weight: dancing, athletic gymnastics, I even attended weight loss courses according to the Shichko method in the 8th grade, but it was not that. Classes, of course, helped for a while, but I was a child and I was missing for a long time. I loved eating more. And when I came to the conclusion that you just need to eat right and balanced, well, and train hard, then the weight began to drop rapidly.
I really started to lose weight in training. By that time I was already married and with a child. I wanted to look slim and beautiful for my man. For a year and a half I was engaged in poledance, to which I added strength exercises. Thanks to this combination, my figure began to change. During this time, I lost 35 kg, my weight became 62 kg.
And then I realized that I needed to move on – I decided to become a coach. She quit her job in the sales department of an Internet provider in order to train every day and go to Moscow to study as an instructor. My husband was very supportive of me, he even drove me himself. All other relatives believed that one should not leave everything for such a “stupid” job as a coach. But we took a chance, and now for 3 years many girls are losing weight and prettier under my careful guidance.
As for nutrition, I consulted with a nutritionist. She helped me calculate the rate of CBFU (the ratio of calories, protein, fat and carbohydrates), which I now adhere to. The main thing was to exclude food waste: mayonnaise, soda, ketchup, all sorts of sauces, sausage, white bread. And you can eat everything else – meat, fish, cereals, eggs, cottage cheese, a lot of vegetables (mostly raw). Everyone who wants to lose weight needs to learn how to cook from the right and healthy foods. And also remember that only very hard workouts will help you change your figure and make it athletic and fit.
Approximate diet for 1200-1300 kcal
1 day:
Breakfast
Egg of chicken – 1 pcs.
Egg white – 1 pcs.
Dry muesli – 40 g
Pear
Dinner
Cooked shrimps – 100 g
Steamed / boiled broccoli – 150 g
Whole grain spaghetti, ready-made – 150 g
Pine nuts – 10 g
Snack
Apples – 100 g
Curd 2% – 100 g
Dinner
Cooked shrimps – 100 g
Wok-fried vegetables in soy sauce – 300 g
Pine nuts – 20 g
Olive oil – 10 g
2-й день
Breakfast
Egg of chicken – 1 pcs.
Curd 2% – 80 g
Dry Hercules – 40 g
Apples – 100 g
Dinner
Baked / boiled / steamed cod – 100 g
Boiled brown rice – 150 g
Grilled vegetables (in the oven) – 150 g
Olive oil – 10 g
Snack
Peaches – 100 g
Curd 2% – 100 g
Dinner
Baked / boiled / steamed cod – 100 g
Grilled vegetables (in the oven) – 300 g
Olive oil – 10 g
Sesame – 20 g
3-й день
Breakfast
Large egg – 1 pc.
Egg white – 1 pcs.
Dry Hercules – 40 g
Strawberry – 100 g
Dinner
Boiled buckwheat – 150 g
Chicken breast, cooked without oil – 100 g
Vegetable mix (all raw) – 150 g
Olive oil – 10 g
Snack
Apples – 100 g
Curd 2% – 100 g
Dinner
Chicken breast, cooked without oil – 100 g
Olive oil – 10 g
Cheese / feta – 20 g
Tomatoes – 300 g