Weight gain occurs gradually. But people have a habit of putting everything off until later, including working on their own body. 5 extra kilos is such a small thing that it will be easy to get rid of it. Ten came running - “Well, does plumpness suit me?” When the excess number is calculated at 15, you start planning: starting on Monday I’ll go on a diet, starting on the first of the month I’ll sign up for fitness, etc. But that’s where it all ends. And only when shortness of breath appears, BMI goes off scale, and the seat belt in the car is no longer fastened, people rush to look for the answer to the question of how to lose 30 kg, and even faster, and preferably without harm to health.
Let's try to find out what methods can be used for this and which of them really work, and then we will try to create the optimal weight loss plan to reduce this weight.
How to motivate yourself to lose 30 kg
Having wondered how to lose 30 kg , many immediately begin to look for all kinds of super diets and express workouts. This approach is initially erroneous.
First of all, you need to understand the importance of losing weight and assess your readiness for the upcoming tests. From searching for a meaningful goal to forming a ready-made action plan, it can take from several days to several months. Formally, this process is divided into three stages:
1. Preparation
In order to motivate yourself on the difficult and thorny path of getting rid of extra pounds, you will need to conduct serious analytical work and honestly answer the following questions:
- Why do you need to lose weight?
- For whom should you lose weight?
- What will change in life with the acquisition of a slim body?
Reflections and arguments for each of the three questions must be recorded in a special notebook.
It is necessary to move on to the next phase provided that all the main points are fully disclosed, and the desire to get a “dream figure” has not dried up. 2 . Analysis of the reasons for weight gain
The main factors contributing to the appearance of extra pounds:
- Often, a sharp increase in body volume is a consequence of hormonal imbalance. Without normalizing the functions of the endocrine system, you will not be able to lose weight.
Advice : It is recommended to consult your doctor and undergo a medical examination.
- The second point is to evaluate your daily diet. If the menu is dominated by fatty, fried foods, a large number of sweets and baked goods, it will not be possible to cope with large body volumes.
Advice: Divide all harmful foods into 2 groups: the first - I can refuse, the second - it’s very difficult, I can’t. Consider lower-calorie options for familiar delicacies, get recipes for homemade dietary baking.
- It is important to analyze not only eating habits, but also the level of physical activity.
Advice: the assessment is made based on the following characteristics: “low” - most of the time is spent inactive, physical effort is rarely made, prolonged work in a sitting position; “moderate” - there are sports and physical activities, walking, periodic activity during the day; “high” – professional sports, hard physical work.
3. Finding a solution
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Having made a conscious decision to change, while clearly understanding your weaknesses, all that remains is to create an effective plan. You must immediately abandon any hunger strikes, express methods and mononutrition.
A competent program should provide not just getting rid of excess volume, but also become a system that allows you to maintain the acquired figure and maintain health.
When to start losing weight?
You need to start losing weight at the moment when you already have a clear motivation for weight correction. You should not be under stress or in the acute stage of any chronic disease.
It is better for women to start losing weight the day after the end of their next menstruation. During this phase of the monthly cycle, the hormone estrogen “works”, which contributes to a successful start in losing weight. But before the start of menstruation, it is better not to start losing weight, since during this period progesterone “works” in full swing, promoting weight gain.
I want to lose 30 kg: where to start at home
In order to lose weight, it is not necessary to resort to the expensive services of a nutritionist and fitness trainer.
The following recommendations will help you organize an effective weight loss process on your own at home:
- Prepare or purchase the necessary equipment: a centimeter, floor scales, comfortable sportswear, shoes, fitball, small dumbbells (you can use water bottles).
- Create a “Diary” to schedule your daily diet, record initial body measurements, track achievements, and physical progress.
- Study different sources of information about healthy food, choose suitable dietary recipes for every day.
- Make a detailed menu for the first 3-7 days, purchase products according to the list.
- Prepare containers for ready-made lunches for work or on the go.
- Plan at least 3 workouts per week for 25-30 minutes. Think over a set of exercises for each lesson.
How to lose 30 kg: proper nutrition
If you are overweight, you should initially focus on changing your eating habits. Changing your diet should happen gradually. In order to accustom the body to a different nutritional system, it will take from two weeks to a month.
You can lose weight without harming your health by following 5 key rules:
- Not to starve!
- Eat evenly, the optimal serving size is 250 g.
- There should be at least 4-6 meals during the day.
- Have dinner no later than 2-3 hours before bedtime.
- Maintain a drinking regime - 1.5-2.5 liters of clean water per day.
Authorized Products
The basic “food basket” of a person losing weight should consist of healthy and natural food.
Table No. 1 List of main permitted products
| № | Category | Scroll |
| 1 | Meat | Veal, rabbit, turkey, skinless chicken, lean beef, lean pork |
| 2 | Fish | Marine, all low-fat varieties |
| 3 | Milk | Cottage cheese up to 5%, low-fat sour cream, hard, curd Adyghe cheese, Feta, fermented milk drinks, milk from 0-2.5% |
| 4 | Vegetables | Any fresh or frozen vegetables, potatoes, beets in moderation |
| 5 | Fruits and berries | Unsweetened fruits, apples, pears, peaches, plums, citrus fruits, avocados, dried fruits |
| 6 | Cereals | Buckwheat, oatmeal, rolled oats, millet, brown rice, barley, chickpeas |
| 7 | Greenery | All |
| 8 | Eggs | Chicken, quail |
| 9 | Vegetable oils | Olive, flaxseed, sesame, camelina |
| 10 | Seeds and nuts | Pumpkin, sunflower, flax, sesame seeds, walnuts, pine nuts, almonds, hazelnuts, cashews |
| 11 | Bread | Whole grain, rye, oatcakes, yeast-free toast, biscuits, thin pita bread |
| 12 | Beverages | All types of tea, chicory, homemade compotes without sugar, herbal infusions, coffee (no more than 2 cups per day) |
Prohibited Products
Yeast baked goods, baked goods made from white wheat flour, and fast food should be completely excluded from the diet.
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In addition, prohibited products include:
- semi-finished products (sausage, frankfurters, dumplings);
- smoked meats;
- pickles, canned food;
- store-bought sauces, mayonnaise, ketchup, margarine;
- refined sugar and high-calorie sweets.
Salt should be used in limited quantities, flavoring food with seasonings and herbs.
Foods allowed during the diet
If with other diets it is allowed to drink tea and coffee in any quantities, then this technique allows this rarely - only at lunchtime, dinner and breakfast. Drink as much water as you like.
During the “Minus 30 kg” diet, the diet will consist of the following products:
- chicken, beef, lean pork, rabbit, turkey, beef and chicken liver;
- any fish, all seafood;
- buckwheat, millet, rolled oats (oatmeal);
- cabbage, carrots, lettuce, tomatoes, cucumbers, bell peppers, beets, radishes, greens, onions;
- mushrooms;
- apples, pineapple, grapefruit, lemon, orange, tangerine;
- low-fat fermented milk products;
- eggs.
Diet Minus 30 kg: menu for the week
Considering the list of acceptable ingredients, creating the right diet will not be difficult.
Table No. 2 Sample menu for weight loss for 7 days
Plain water, green, black tea, consumed at any time if desired. The basis of the dishes are protein components, fiber in the form of vegetables and slow carbohydrates. One serving of food - 250-280 g.
| Day of the week | Morning | Lunch | Dinner | Afternoon snack | Dinner |
| Monday | 2 boiled eggs, half a grapefruit | Cottage cheese with banana -100 g., | Chicken broth, rye crackers | Half a grapefruit | Fish cutlets - 2 pcs., cut from fresh vegetables |
| Tuesday | Curd casserole with dried apricots, tea | 2 apples | Turkey steak with vegetables | A handful of nuts, unsweetened yogurt | Baked pollock fillet, carrot salad |
| Wednesday | Oatmeal on water with prunes | Cottage cheese, green tea | Borscht, bran bread | A glass of fermented baked milk with flax seeds | Ground chicken meatballs, broccoli casserole |
| Thursday | Omelet with herbs, chicory | 3 peaches | Cauliflower soup with rabbit meat, whole grain toast | Cottage cheese without sugar | Stewed cabbage with beef |
| Friday | Buckwheat with onions, boiled egg | Pear, yogurt | Baked chicken breast with garlic, | 2 oranges | Seaweed and seafood salad |
| Saturday | Oat pancakes, tea | 2 slices melon | Ukha, a piece of bran bread with squash caviar (no sugar), green tea | Half an avocado | Steam cutlets with spinach |
| Sunday | Millet porridge | Thin lavash tubes with cottage cheese and raisins, tea | Pasta balls (from durum wheat) | A glass of kefir | Stewed beans with vegetables |
Cleansing the body before losing weight
In order to lose weight, you need to make sure that the body itself gets rid of everything unnecessary. And for this you need to speed up metabolic processes, that is, in Russian speaking, speed up the metabolism in the body.
But the body cannot begin to work smoothly if it is clogged. So clean it first. To do this, you need to follow the following sequence: a week of cleansing, a week of proper nutrition.
During your cleanse on Monday and Tuesday you eat like this:
- 1 breakfast: water, apple, oatmeal, coleslaw
- 2 breakfast: dried fruits, bran, tea
- Lunch: water, buckwheat
- Afternoon snack: green tea, vegetables
- Dinner: apple, spoon of honey.
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Daily training program: 10 exercises for the whole body
If nutrition is the basis for losing weight, then sports is the foundation for building a beautiful figure.
Before the start of the lesson, a short warm-up is performed to warm up the muscles and joints: stretching, rotating the limbs, turning the head and torso, bending.
An approximate version of a weight loss complex for the whole body
1. Walking in place -5 min.
Steps on the spot are made with high knees. If the room allows, you can “walk” around the room, maintaining an average pace of movement.
2. Leg swings - 2X15
The legs are abducted forward, backward and to the sides. It is required to perform at least two approaches 10-15 times in each direction.
3. Squats - 3X10
The classic version of squats is performed with your own weight. To increase efficiency, you can take a small load in your hands. While the pelvis moves downwards, the back remains straight and the knees do not go beyond the edges of the socks.
5. Side lunges - 3x10
Lunges are an effective exercise for working the entire thigh. Moving to the side allows you to strengthen the inner leg area well.
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5. Chair push-ups - 2X12
Waist-level push-ups are a lighter version of the regular floor press.
6. Leg raises up from a lying position - 2X15
To perform the element, you need to lie on your back, stretch your legs, and hold the ball between your ankles. Slowly raise your straight legs and upper torso up, hold the position for a couple of seconds and lower down.
7. “Spring” - 2X15
To carry out the exercise, you will need any suitable equipment (fitball, water bottle, towel). You need to take a horizontal position on your back, hold the ball in your palms, stretch your limbs up, move the object between your feet and lower your torso.
8. Raising the body while lying on your stomach - 2X12
Regular performance of the element allows you to strengthen the muscles of the back, buttocks, and abs. You need to take a horizontal position on your stomach, stretch your arms in front of you. Raise your body up and hold for a few seconds, then return to the starting position.
9. Bicycle - 1-2 min.
It is required to “pedal” without stopping during the entire exercise. For comfort, you can put a pillow under your head. During performance, the pelvis does not come off the floor, the abs are tense.
10. Plank - 30-60 sec.
Systematic execution of the static element ensures that the muscles of the whole body are worked, forms beautiful posture, and removes a large belly. Every week, you can practice different types of planks: classic, side, reverse.
The main complex must be completed with stretching for all groups of working muscles.
Lose 30 kg in 2 months: real ways
In addition to diet and sports, the following effective methods allow you to reduce body size:
- Massage . It will take at least 10-12 sessions of professional massage to get noticeable results. The use of hardware techniques allows you to see the first results after 2-3 procedures.
- Wrapping with cling film. You can do it yourself at home. Anti-cellulite creams, clay, and seaweed are used as an additional substance that enhances the effect of the procedure. As a result of cosmetic manipulations, the condition of the skin improves, toxins and excess fluid are removed from the body.
- Surgical intervention . The use of cosmetic surgeries - liposuction, lipolysis. Before deciding to take such an extreme step, it is important to objectively assess all possible risks and take into account any contraindications that exist for these procedures.
