Potato diet: minus 30 kg and excellent health!

How long does it take to lose 30 kg?

Losing 0.5-1 kilograms of body fat per week is considered safe for health.
All other indicators (from 3 kilos) do not indicate that fat is being burned, but that fluid and muscle mass are decreasing. When a diet designed to lose 3-5 kg ​​per week is pumped up, the body looks not only thin, but also flabby. Then, upon returning to a normal diet, the body regains everything consumed plus additional reserve reserves and the result is reduced to zero. When the question is how to lose 30 kg in 3 months, it is better to do it more slowly, but with lasting results in the fight against obesity . This will allow you to feel normal during the process of losing weight, will not allow you to use up muscle mass along with fat, and will bring your body to a toned state. For relatively quick, safe weight loss, you can stop at 2 kilograms per week and spend a little more than 3 months losing 30 kilos.

Effective exercises

Effective exercise and active activities are an important part of any weight loss program. It is important not only to eat right, but also to move more. That is why we have selected 21 exercises and activities for you that will help you lose weight without harm to your health and at the same time have fun.

The best exercises always have a cardio and toning aspect because... this will allow you to see results faster. These exercises, sports and activities have proven effective for many women.

Plus, they burn the most calories. Choose the ones that are most suitable for you, but know that whatever you choose, it will definitely help you start the fight against excess weight or maintain the existing one. So let's get started.

Step aerobics

Number of calories burned: 800 per hour.

Many of the most important exercises for losing weight include aerobics. It is aimed mainly at the legs, hips and buttocks, and often these are the “problem” areas for a woman.

Exercises should last at least 60 minutes a day, but if time does not allow, you can divide the lesson into two half-hour sessions. And you will see results in just two weeks!

Another good exercise is the bench press, which goes well with aerobics.

The main thing is to do everything correctly and do not forget about nutrition and daily routine, otherwise you will not see any results!

Bike

Number of calories burned: 500-1000 per hour.

Cycling can be a real fat buster, depending on how fast you pedal. Riding a bike outside is always pleasant and fun, but if conditions do not allow it, buy a good exercise bike or go to the gym.

Cycling is very easy, and if you have an exercise bike, you can do it even while watching TV. Just imagine - you watch your favorite TV series and lose weight. The main thing is not to be distracted!

Swimming

Number of calories burned: 800 per hour.

Swimming is definitely one of the most effective exercises for losing weight, especially in the summer.

Swim in a pool or local pond for an hour and you'll burn 800 calories and tone your entire body.

Promise yourself that you will relax in the jacuzzi later so you can swim an extra half kilometer.

Walking

Number of calories burned: 360 per hour.

The easiest "exercise" - brisk walking - is nevertheless an excellent workout for the entire body and, in particular, for the legs, stomach and thighs. Sprinting, walking hills, or walking uphill will help you burn off a few more calories.

Plus, walking can be easily incorporated into your daily routine without compromising everything else. Even a simple walk to work in the morning (especially in spring or summer) will give you a boost of energy and benefit your body and the whole organism.

Dancing

Number of calories burned: 600-800 per hour.

Dancing targets the entire body, so it's an excellent workout. Plus it's incredibly fun!

Just turn on the music channel and dance a little right at home. You will not only burn unnecessary calories, but also forget about your pressing problems for a while.

The main thing is to dance actively and for at least an hour! If you lack experience or motivation, download a video or buy an educational CD.

How much weight can you lose in 3 months?

The number of kilograms lost in three months depends on which weight loss method you choose. If you adhere to mono-diets, which are based on the consumption of one product, then you can lose several tens of kilograms. However, it is very difficult to maintain such a diet. It not only depletes the body due to the lack of the proper level of BJU (proteins, fats, carbohydrates), but can also lead to a complete breakdown of health.

Restricting food and refusing food after 16, 15, or even 12 hours of the day also leads to the loss of large body weight, but this method is difficult to adhere to for 3 months. For the optimal option, you need to calculate your minimum daily calorie intake and give yourself good physical activity. Then, at an active pace, but without threatening your health, you can lose about 10-15 kg in 3 months.

Diet for 2 months by day, or How to speed up the process

Diet is good, but the result can always be improved. In order for an effective diet for 2 months to help you get rid of more kilograms, you need to take a number of measures.

1. Arrange for yourself an alternation of regular and protein days. For one day you can eat as you wish without exceeding the calorie allowance. On the second day, limit yourself to consuming your favorite protein foods, such as baked chicken, kefir, cottage cheese, beef, etc. The main thing is not to exceed the daily calorie intake.
2. Another necessity during a diet is sports. Daily cardio exercise will increase calorie consumption, which means speeding up the weight loss process. Regular strength training will help keep your body toned and prevent your muscles from weakening.
3. Water in a volume of 1.5-2 liters per day. It will start your metabolism and help get rid of toxins.
4. Eat little and often. This is one of the most effective ways to speed up the weight loss process. You need to eat 5-6 times a day, in portions of 200-300 g.
5. Healthy foods. Of course, cakes are acceptable on this diet, but if you replace them with fruits, vegetables, complex carbohydrates and complete proteins, your figure will change much faster.
6. More protein as it removes excess water from the body and preserves muscles.
7. Healthy fats. They are the key to female beauty. You can find them in fatty red fish, beef and flaxseed oil.

How to lose weight by 30 kg

There are important factors that will help you lose several tens of kilos in 3 months. Stick to them and your body will return to normal weight without grueling programs:

• Develop a diet of 1200-2000 calories per day.
• Eat small, frequent meals.
• Drink plenty of water and other fluids.
• Make breakfast light in the form of cottage cheese and one fruit.
• Make lunch as nutritious as possible (porridge, legumes).
• Have dinner no later than three hours before bedtime.
• Increase your physical activity.
• Give yourself enough time to rest.
• Consult your doctor about the possible use of dietary supplements.

Diet

Only an effective diet will answer the question of how to lose 30 kg. It should not only reduce the amount of high-calorie foods, but also fully nourish the body. Since 30 kilograms is a large number, you will have to stick to the diet for more than one month, so you cannot allow yourself to become exhausted. To achieve this, a healthy diet is based on the consumption of:

• whole grain porridge;
• black or bran bread;
• plenty of low-calorie fruits and vegetables;
• lean meat cooked in any way except frying with oil;
• fish, seafood.

Workout

Losing 30 kg in three months is a difficult task, so you will have to devote a lot of time to training to reduce weight, but it helps because it improves metabolism . This should be any aerobic exercise, such as running, swimming, dancing, cycling. The initial load should be very small: from 20 minutes per day. Increase it as you get used to it, monitoring your pulse and general condition.

First week

You need to start losing weight immediately, from the first day of the diet. Get ready to give up your favorite foods right away, because from the first day you won’t be able to deviate from your diet.

1. For breakfast, eat two boiled eggs and drink green tea.
2. Second breakfast - half a grapefruit.
3. Lunch - allowed fruits in any quantity.
4. Afternoon snack - kefir.
5. Dinner - boiled meat without fat, leaf salad.
6. Second dinner - green tea.

1. Breakfast - two boiled eggs.
2. Second breakfast - half an orange.
3. Lunch - boiled skinless chicken breast, green tea.
4. Afternoon snack - carrots.
5. Dinner - two soft-boiled eggs, tomato, cucumber.
6. Second dinner - green tea.

1. For breakfast - cottage cheese.
2. Second breakfast - lettuce leaves.
3. Lunch - a small piece of rye bread with cheese, tomato, green tea.
4. Afternoon snack - apple.
5. Dinner - two cutlets (cooked without bread or loaf).
6. Second dinner - a glass of yogurt.

1. For breakfast, buckwheat (prepare the night before: pour hot water over the cereal in a thermos, leave overnight), black coffee.
2. Second breakfast - carrots.
3. Lunch - fruit.
4. Afternoon snack - a decoction of rose hips.
5. Dinner - grilled beef.
6. The second dinner is berry jelly (no sugar allowed).

1. Breakfast - fried eggs cooked in a dry frying pan.
2. Second breakfast - freshly squeezed carrot-apple juice.
3. Lunch - boiled vegetables and steamed fish, green tea.
4. Afternoon snack - kefir.
5. Dinner - salad of vegetables and shrimp, unseasoned, rosehip drink.
6. Second dinner - green tea.

1. Breakfast - grapefruit.
2. Second breakfast - carrots.
3. Lunch - boiled breast, juice.
4. Afternoon snack - cottage cheese with prunes.
5. Dinner - steamed fish with lemon juice, tea.
6. Second dinner - three plums.

1. For breakfast, oatmeal with water.
2. Second breakfast - orange.
3. Lunch - soup of mushrooms, carrots, onions, dried fruit compote.
4. Afternoon snack - tomato.
5. Dinner - zucchini pancakes, juice.
6. Second dinner - half a grapefruit.

3 month weight loss program

Working on yourself for 3 months will include several points. Desire and good motivation come first. An approximate program for those who are deciding how to lose 30 kg of excess weight looks like this:

• 1 month. You need to start training 3 times a week. Subtract 250 units from your daily calorie intake. Once a week, have a fasting day with complete fasting.
• 2 month. Increase the number of workouts to 5 per week, and their duration - 2 times. Once again reduce the number of calories to 1500-2000.
• 3 month. Start alternating your regular training regimen with interval exercises, doing the latter twice a week. They are the most intense and therefore fat burning. Duration from 1 to 1.5 hours. Go to daily consumption of 1200 kcal.

Second week

This week you need to focus on consuming chicken eggs. They contain a lot of protein, so you won't feel hungry at all.

1. Breakfast - half an orange.
2. Second breakfast - half a grapefruit.
3. Lunch - two boiled eggs, tomato and lettuce, juice.
4. Afternoon snack - cottage cheese.
5. Dinner - two boiled eggs, half an orange.
6. Second dinner - green tea.

1. For breakfast - two boiled soft-boiled eggs.
2. Second breakfast - rosehip drink.
3. Lunch - vegetable soup with the addition of chopped boiled eggs, cucumber.
4. Afternoon snack - juice.
5. Dinner - boiled fish with lettuce, green tea.
6. Second dinner - carrots.

1. Breakfast - apple.
2. Second breakfast - black coffee.
3. Lunch - salad of white cabbage and carrots, sprinkle with lemon juice. As a main dish, zucchini casserole with meat.
4. Afternoon snack - kefir.
5. Dinner - two boiled eggs, a tomato, a handful of dried fruits.
6. Second dinner - green tea.

1. Breakfast - omelet cooked in the oven without oil, black coffee.
2. Second breakfast - cottage cheese.
3. Lunch - grilled beef or lean pork, tomato salad, bell pepper (just add salt). You can drink green tea or freshly squeezed juice.
4. Afternoon snack - cottage cheese.
5. Dinner - two boiled eggs, zucchini baked with tomatoes, rosehip broth.
6. The second dinner is an apple.

Friday is a fasting day, consume more fluid. If you are very hungry, you can drink a glass of kefir the day before.

On Saturday and Sunday you can repeat the menu from last week.