How to lose 60 kg in six months without drugs and starvation diets?

Can everyone lose 60 kg?

I am sure that anyone who strives to become slimmer and improve their health can achieve such a result.
An exception may be people suffering from endocrine disorders. Hormonal imbalances occur mainly in women aged 25 to 40 years. You can bring the level of hormones (primarily estrogen) back to normal with the help of medication or lifestyle changes. I didn’t take any pills - the main emphasis was on nutrition and physical activity. Yes, yes, you will have to work hard. Unfortunately, there are no fairy tales, and there is no original method that allows you to quickly get rid of a huge amount of fat without doing anything.

How long does it take to lose weight? We lose weight in six months!

My weight loss method includes three stages:

• formation of correct and useful habits;
• inclusion in the diet of foods with a powerful fat-burning effect;
• normalization of motor activity.

For those who have just read this and thought: “Well, there’s nothing new here - again diets and sports,” I want to tell you the good news: you won’t have to starve for these six months, nor will you exhaust your body with hours of training. The program is aimed at a gradual restructuring of the lifestyle that will be comfortable for a person even after completing the course. I think that the final result is worth a little effort, especially since there are practically no dietary restrictions.

Below I will describe in detail where to start and what to do every month for six months to achieve maximum effect.

If we are talking about initially a lot of weight, then losing weight in a couple of weeks or even a couple of months may simply be unrealistic. Then long-term diets are used, which help to get rid of a very large number of kilograms, but without causing damage to human health. How long does it take to lose weight to lose weight forever? It is quite possible to do this in six months.

Long-term diets are designed to help you lose weight slowly but effectively, and the results can last for years or even a lifetime. For example, the Dukan diet is one of these diets. The second phase of the diet can last from two to six months, and it is during this phase that most weight loss occurs. Long-term diets are good because over such a long period the body itself adapts to a new nutritional system.

Excess weight makes it easier to lose weight. The more a person weighs, the easier it is to lose excess weight. The hardest thing to get rid of are the last few kilograms, or rather two to five. The main thing is to lose weight correctly. You can't stick to a strict diet. Otherwise, health problems cannot be avoided.

Don't neglect training. Some calories are lost during exercise. Thanks to various variations of weight loss, including those based on proper nutrition without physical activity, as well as using training, gym classes, jogging and more.

Losing weight involves the body first losing excess fluid. The two to five kilograms that are lost in the first week are not excess fat, but water. Fat reserves begin to disappear only from the second week. How much will be lost depends entirely on individual characteristics. What matters is nutrition, activity, whether there is a predisposition to obesity, hormonal levels, and health.

The exact indicators depend entirely on the individual. To maintain health and maintain weight, it is not recommended to lose more than 1-1.5 kilograms per week, which is about 200 grams per day. Strict restrictions allow you to lose much more mass. However, it will return as the body begins to store fat to have an energy reserve in case of starvation.

It has some restrictions that must be observed:

• Absolutely any meat is prohibited, that is, from killed animals and birds;
• Strict veganism requires the exclusion of dairy products, fish, and eggs from the diet.

Such a diet provokes a deficiency of animal protein. Its deficiency leads to a significant decrease in muscle mass. Consequently, weight is lost not only due to fat deposits. A certain proportion of kilograms are lost due to muscles. The result of this can be dystrophy.

Digestion of animal fat and protein contained in meat forces the body to spend approximately four hours on digestive processes. If you stop eating meat products, your own reserves of protein and fat will begin to be used up faster. A person will begin to lose from 2 to 3 kilograms per week, but muscle fibers will begin to disappear along with them. By eating this way, you can lose up to 15 kilograms in a month, but still look unhealthy.

Adhering to a vegetarian diet is recommended for people with blood type II. This is due to the characteristics of the body, which better assimilates plant rather than animal food. For other people, such nutrition is not balanced, that is, it is contraindicated.

On a protein diet

It is considered most effective in the fight against extra pounds. Eating protein foods for a long time is not recommended. Excess of nutrients leads to disruption of the excretory organs. The monotony and imbalance of the diet provokes the fact that the body is constantly under stress and becomes vulnerable, which means that the lost kilograms can return again. Therefore, it is permissible to adhere to such a diet only for a short period of time.

By eliminating carbohydrates from the diet, weight loss occurs mainly due to the loss of energy reserves, that is, fat deposits. Muscle mass remains virtually intact by reducing portions, frequent meals, and getting large amounts of protein. The first week of a protein diet allows you to lose almost 7 kilograms if the excess weight is 20 kilograms or more. Then the excess weight will begin to fall much more slowly. The rate of weight loss will be from 200 to 250 grams per day.

Physical activity provokes additional burning of calories (both incoming and stored as fat deposits). Performing cardio training allows you to lose about 800 kcal per hour, which makes a significant contribution to the fight against excess body weight. Each gram of fat contains about 9 calories, which means that within a sixty-minute workout, about 90 grams of fat are lost, if you don’t also take into account the fluid that comes out with sweat.

To achieve maximum effect, adherence to the following rules:

• compiling a diet predominantly from protein foods;
• minimizing foods high in carbohydrates, especially fast ones, which include baked goods and confectionery;
• consumption of simple and complex carbohydrates only in the morning;
• compliance with the drinking regime;
• training three to four times a week;

In half an hour of running, about 400 kcal are burned, but only if the load is correct. It assumes that the pulse must be rapid, that is, at least 120 beats per minute. If you calculate the amount of fat burned, it will be approximately 45 grams. It is important to remember here that energy from the fat depot begins to be consumed only 20 minutes after the start of jogging. The exception is running on an empty stomach. If you exercise after eating, only the calories you eat will be burned.

DETAILS: Radical diet for 14 days - we lose from 1 to 2 kg daily

Complex workouts make no sense without a balanced diet and when you overeat. People who consume from 3000 to 4000 kcal per day, even while intensely exercising, can gain weight and not always muscle mass. This is due to a violation of the basic principle of losing weight, which is that the number of calories consumed should be less than those expended.

This principle of nutrition works only in cases where you go to bed no later than 22.00. Fasting for four hours and then for another whole night sends a signal to the body that it needs to accumulate energy. Low-fat fermented milk products drunk before bed will not do any harm. Kefir, for example, perfectly satisfies hunger, does not contain carbohydrates, and therefore is not stored as fat.

Proper nutrition, which allows you to lose weight and not plunge the body into a state of storing energy in reserve, requires maintaining a daily caloric intake of 1200 calories. If you eat no more than 1000 kilocalories, this will have negative consequences. Eating at this pace, a person sooner or later breaks down, and any excess immediately begins to be deposited in fat, and if you return to your usual diet, even more intensely.

1200 calories per day

Reducing the energy value of food is the surest way to lose weight. It all depends on the source of calories. If 1200 kcal comes from confectionery, you won’t be able to lose weight. The kilograms will begin to fall off if a balance is maintained between carbohydrates, fats, and proteins, that is, in a ratio of 30% to 20% to 50%. Sugar is definitely prohibited. If you eat a balanced diet, you can lose 4-6 kilograms every month.

The fastest results in losing weight come at first, when excess fluid leaves the body and swelling goes away. Subsequently, the weight begins to come off more and more slowly. In the first month you can lose 5, and if you also train, 10 kilograms. In each subsequent week, you will lose from 0.5 to 1 kg, and there will be periods when the weight stays the same.

My results and weight maintenance

At first I lost 3-4 kg per month, later - 1-2 kg. I trained three times a week. In six months I regained my normal weight, and in another three months I reached my ideal weight. The best motivation is when you see a beautiful figure in the mirror, when friends compliment you, when you buy new clothes two sizes smaller, when you physically feel better.

I have lost 18 kg and have maintained the weight. Do I continue to count calories? Yes. And I will do this all my life (as well as train). I raised the limit to the “support” level - 2,000 kcal. After six months of deficit, that’s a lot! I can afford large portions and desserts. But in moderation, the main thing is not to overeat, that’s why I think. It’s also important not to eat if you don’t want to, because this is a direct path to overeating.

If you have the problem that I had, then I want to say: it’s not difficult to take charge of yourself, it’s easy to give up sweets (you can return them later), and it’s easy to keep track of what you eat with a smart program. The first results and the delight of your friends will delight you. You will feel better, feel more energetic and confident. And it is not at all necessary to count calories - choose the method of losing weight that suits you best. Good luck!

Motivation is the key to success!

Before deciding to start losing weight, I advise everyone to undergo a short psychological training. Everyone should clearly understand why exactly they need to lose excess weight, otherwise the likelihood of a positive result will be very low.

Everyone knows very well that the main problem of most people losing weight is constant breakdowns. I am convinced that this is due to lack of motivation. If a person has a clear goal, he strives to achieve it by any means. What do you need to do to set yourself up for positive results?

• Take an A4 piece of paper and carefully, in beautiful handwriting, write at least 10 reasons why you want to lose weight (more is better!).
• Stick this piece of paper on the refrigerator using a magnet.
• Every time you want to break the rules, you need to reread your goals and imagine that the result has already been achieved.

Honestly, this technique works in about half the cases, but even if it helps at least one person give up the evening portion of fried potatoes and meat, that’s already a success.

My weight loss story: mono-diets are prohibited

Rapidly lost excess weight always brings health problems. An organism exhausted by diets leads to a decrease in the rate of metabolic processes, digestive dysfunction, and anemia.

— Inna, when did you realize that you should seriously take care of your figure?

“This thought never left me, and I periodically struggled with excess weight, which appeared thanks to parental care - at home I was constantly treated to something tasty. And since the splendor of her shape was hidden for a long time by her height, I didn’t pay much attention to it until I fell in love in my senior year.

My boyfriend was fond of bodybuilding and every time he said that I should spend more time in the gym and less time in the kitchen. But the worst thing for me came when he tried to control my diet. And then I decided: if a man interferes with enjoying the taste of food, it’s better... to leave him.

I decided to take care of myself on the eve of the wedding. Like all brides, I wanted to look good in my wedding dress, which was difficult with a weight of 104 kg. After boarding the Kremlin, I lost 17 kg. But as soon as family life returned to normal, the scales started to move upward.

— Why didn’t you use the tested diet again?

— I have repeatedly resorted to diets. It is impossible to “sit” on a mono-diet all the time - you can break down. Protein diets limit the body’s supply of essential microelements. The “Kremlin” diet actually hits the liver.

After analyzing everything, I developed my own method, which is a kind of mix of all the best that can be obtained by adhering to one or another diet.

- But first we took part in the program “Dom-2”...

- Yes, where I came with a weight of 115 kg. True, then I lost ten kilograms due to the stress I experienced. Try swallowing a piece while being watched by video cameras? I ate a lot out of excitement. I could even raid the refrigerators at night, because they stand there, filled to capacity - just open it. And when other participants in the program hinted at me being overweight, I convinced myself that there must be a lot of good people.

— What made you change this philosophy?

— Once a plastic surgeon came to the show. The girls immediately surrounded him: some were interested in lip augmentation, others in breast enlargement. I decided to find out about liposuction. And then the producer joked angrily, saying that if he was unable to cope with his problem, then I could carry out the operation at the expense of the project.

You can read more about all this on my Instagram innavolovicheva and get acquainted with recipes for dishes that will allow you to reduce the calorie content of food without compromising your taste preferences.

Inna Volovicheva's nutrition system

1. In the morning - oatmeal, cooked in water. Sugar free coffee.
2. For lunch - boiled chicken breast or steamed fish. Garnish with green beans.
3. For dinner - half a breast with a side dish. Tea without sugar.

Preferred Products

Nutritionists have developed a list of products to create a healthy diet for every day.

Oatmeal. This product is a leader due to its high content of the strongest antioxidants responsible for youth and beauty. Oatmeal also contains vitamin E, proteins and fiber, which are necessary for proper digestion and good skin and hair condition.

Vegetables. Vegetables are the right sources of water and carbohydrates. Tomatoes supply the body with vitamin C, broccoli contains vitamins C, PP, K, U and beta-carotene. Watercress, carrots, garlic, pumpkin, cabbage will not only supply the body with the necessary fiber, but will also help you keep your figure in shape, thanks to its low calorie content and high vitamin value.

Fruits. Fruits are a source of energy. Natural sugars provide the body with glucose. Kiwi, grapes, citrus fruits, apples, pears - have an average glycemic index and a sufficient content of fructose and phytamines. Fruits are easily digested and do not pollute the body.

Meat. The content of meat in the diet should be reduced, but it should not be completely eliminated. Chicken or beef are excellent sources of protein, but not more than 100 grams per day.

First month: bran walking

(at the end I weighed about 95–100 kg)

Every month I advise adding one product to the menu that will allow you to lose weight, cleanse your body and normalize your appetite. In the first month, this product will be wheat bran. They cope well with the feeling of hunger, as they swell in the stomach and fill its volume. Bran removes toxins from the body that accumulate in the blood and intestines, and helps improve the functioning of the stomach and digestive tract.

To lose weight, bran should be eaten for dinner, adding kefir, yogurt or any fermented milk product. It is better if they are without added sugar, but I also used yoghurts with sweet fillings - this did not affect the result. If your willpower allows, you can limit yourself to only bran for dinner; if not, add a sandwich of whole grain bread with a slice of cheese or a boiled egg (without adding butter).

Can. If you want something more satisfying for dinner, you can transfer bran to any meal, even lunch or afternoon snack. The main thing is to eat your daily allowance. For adults it is 12 tablespoons. You should buy crispy bran (not ground fiber), I recommend the Lito brand.

DETAILS: Stage 2 obesity in women, how to lose weight

Walking

You also need to walk every day. I spent 1.5 hours a day on this (45 minutes in the morning and the same in the evening). I just walked from work to work. I enjoyed it so much that I got involved and started walking everywhere I could. Even if I needed to get to the city center, I did not use transport.

If you can't walk, you can use walking with your children to lose weight. Just the imagination for games with children can be endless. I often observe how young overweight mothers sit on a bench while their child rushes around the playground, although they could spend this time profitably for themselves. And I won’t even mention the baby’s joy from close communication with his mother.

In the first month of this regime, I lost 14 kg without taking any pills and without starving at all. I think that this result is worth sacrificing your own comfort and defeating laziness.

What affects the rate of fat burning

Everyone loses fat differently, which is due to three factors:

• Food. Fat deposits disappear faster if you consume a minimum of fats and carbohydrates.
• By training. Thanks to physical activity, extra calories are burned.
• Metabolism. A slow metabolic rate means that fat is burned slowly or not at all. Exercise and proper nutrition can increase your metabolism.

If you follow these three rules, the fat will begin to disappear effectively.

Second month: serum and pool

Whey or curd whey is a unique product for obese or overweight people. It contains a huge amount of vitamins and mineral elements that have a complex effect on the human body:

• normalizes the activity of the nervous system, calms, relieves tension;
• helps to establish metabolic processes;
• restores the balance of fluid and salts;
• relieves inflammation, eliminates pain in joint diseases;
• has a positive effect on the condition of the skin and hair;
• helps improve intestinal motility.

Whey can be found in any dairy section of the supermarket. It costs a penny - from 16 to 22 rubles per liter, but in terms of effectiveness it can be compared with expensive vitamin and mineral complexes.

To lose weight, you need to drink 1 liter of drink per day. More is possible, less is not. It is important to choose a product without added flavors and sweeteners. The industry now produces whey-based drinks with the addition of juices and other components - they are not suitable for getting rid of extra pounds. On the packaging, in the “composition” column, only one component should be indicated: milk or curd whey.

It should also be taken into account that the product has a rather specific taste, which not everyone will like. There is only one piece of advice here – be patient. After a few days, the taste will become familiar, and the body will require much less sugar to enjoy food or drink. And don't forget about our goal!

Pool

Many people, wanting to get rid of a lot of weight, start doing exercises at home or sign up for a gym. This is the wrong approach and gets boring quickly. The muscles of an obese person are not prepared for stress, so they need to be warmed up gradually, starting with normal walking. In the second month of losing weight, I recommend adding a swimming pool to walking (at least 2 times a week).

Swimming has a positive effect on the entire body, while almost all muscle groups work. This is a gentle type of exercise, allowed even for people with diseases of the musculoskeletal system.

30 minutes before visiting the pool, I recommend drinking a bottle of L-carnitine. This is an amino acid synthesized in the human body, which increases endurance and has a positive effect on fat synthesis. L-carnitine will increase the effectiveness of exercise by 2-3 times, help burn more fat and achieve better results.

In the second month, my weight loss was 8 kg. At the same time, my skin became beautiful and healthy, so I completely stopped using foundation and corrective products.

How to lose weight in 6 months

There are many newfangled weight loss techniques that promise results within a few days. But think about the harm to health caused by all kinds of fasting and deprivation of the necessary proteins and carbohydrates. Therefore, you should gradually lose weight, watch your diet and lead a healthy lifestyle. You can take small steps closer to perfection. This article will be about slow healthy weight loss in 6 months.

How much can you really lose from one and a half months to six months without harm to your health?

To lose weight without health consequences, you need to lose no more than one kilogram weekly. This allows you to maintain your metabolic rate, not harm internal organs, not lose skin elasticity, and also save energy to fight excess weight. If you follow this rule, the result will be maintained for a long time.

The main thing is to avoid the following mistakes:

• Starve. If caloric intake falls below the permissible norm, the body begins to accumulate fat at an even greater rate, which means that metabolism slows down.
• Avoid fats. Only trans fats are harmful, while unsaturated fats are healthy and necessary. Free fats, combining with molecules of unrefined oils, are removed from the body and speed up this process.
• Avoid salt. Adding flavor to food, if the water-salt balance is disturbed, it is capable of retaining excess liquid. Salt does not affect weight loss, but in order to preserve bone structure and prevent cramps, it must be present in at least 2 grams per day.

Third month: ginger and exercises

By the beginning of the third month I reached the result of 98 kg. Many people ask me, do I need to stick to some kind of diet? To which I answer that after seeing such an amazing result in just two months, the majority themselves give up harmful and fatty foods, because there is nothing better than seeing a changing reflection in the mirror.

The product that I added to the menu in the third month was ginger. This spice has a powerful fat-burning effect and allows you to burn up to 4-8 kg of fat per month without changing your diet. It can be used in any form. Dried ginger is suitable as a spice for first and second courses, and fresh ginger can be used to make tea. To do this, grate a little ginger and pour boiling water over it. After 5-7 minutes the tea is ready.

Charger

I recommend starting to perform simple gymnastic exercises included in the complexes for morning exercises only at the beginning of the third month. Muscles trained by walking and swimming are prepared for the impact of strength loads and exercises using their own weight, so exercise will bring not only benefits, but also pleasure. I did it 3-4 times a week, while maintaining visits to the pool on weekends.

In the third month, the piggy bank of the lost kilograms was replenished with another 7 kg. In total, after three months my weight was 91 kg.

Background

Let me start with the fact that I was not always overweight.
In childhood and adolescence I ate whatever I wanted. I noticed the first changes around the age of 24–25. Perhaps it was the fact that I started working from home. Then I just went to the fitness club and, without changing my diet at all, lost 8 kg. Then I got married, gave birth, and managed to maintain my weight without any problems. In 2014, my husband was offered a job abroad. These were positive changes, but I was worried. So much so that I had to go to the doctor and take pills for my nerves. And I am one of those people who lose weight from stress. As a result, I lost about 6 kg, bought clothes a size smaller and posted happy photos.

After the move, I thought: I’ll get back to my normal weight, and that’s it! A new country, delicious food, no stress: I started to gain weight and at first I didn’t attach any importance to it. In the first year I gained about 10 kg. I went to the fitness club, but there were no results. All my friends said: “Change your diet.” Come on, how can you refuse tasty treats! Three years later I had 18 extra kg, I was ashamed to look at myself in the mirror. I decided it was time to do something.

How to count calories?

It is best to keep track of the amount of calories you are losing using a special food diary. Using tables of dietary fat and calorie content of foods makes it easier to track your daily calorie intake. The main thing is to take into account the exact mass of the portion.

Eating about 22-26 kcal per kilogram of your own weight helps you lose weight and stay healthy. Multiplying your weight by the norm allows you to calculate your daily calorie intake, taking into account the fact that the amount of protein per 1 kilogram of weight should be 2-3, the same amount of carbohydrates, and fat 1-2 grams. To calculate how much this is in calories, you can take into account the fact that for every gram of protein there are 4, carbohydrates - 4, and fat - 9 kilocalories.

DETAILS: Maggi Diet -