Lose weight by 30 kg dream of all overweight people. But how to move from a dream to reality? Practice proves that losing weight is not so difficult, just choose the right diet and effective physical activity.
Basic principles
Losing weight by 30 kg is possible, but this should be done consciously. Rapid weight loss occurs due to the removal of fluid from the body and a decrease in muscle mass, and fat deposits go away only for a long time.
Rapid weight loss weakens the body, reduces immune defense, leads to nervous breakdowns, depression. Haste here can lead to fainting, insomnia, cramps in the extremities and infectious diseases.
Diet should not be harmful. Weight should be reduced gradually, no more than three (or better - one) kilogram per week.
Do not get too carried away with mono-diets. First, there is rapid weight loss, then the arrow of the scales freezes, and weight loss stops. The body gets used to a uniform diet and accumulates fat mass.
In addition to the diet, physical activity should appear in the life of a losing weight, which will strengthen the metabolism, tighten the skin and raise the mood.
Calorie intake
Losing weight by 30 kg is possible with 1200 kcal per day. This is the minimum amount of energy that the body needs to ensure normal functioning.
The daily calorie requirement is calculated individually. Some people consistently lose weight at a higher rate. This is due to accelerated metabolism and a number of other factors. You can’t consume less than 1200 calories, because the body will not have enough energy for a normal life. Daily calorie needs should not be met by fast carbohydrates and fats. It:
- flour products (bread, rolls, pastries);
- sweets (sugar, sweets, chocolate, confectionery);
- carbonated drinks;
- potatoes;
- white and brown rice;
- sweet berries and fruits;
- sauces.
The consumption of these products causes a sharp increase in blood sugar, which the human body converts into fatty deposits. You can’t get enough of such food, because in half an hour a feeling of hunger will appear.
Do not even completely abandon carbohydrates, since they play an important role in metabolic processes. Fast carbohydrates should be replaced by slow ones. The latter give a long feeling of satiety and are beneficial to health. Slow carbohydrates include:
- cereals that are made from whole cereals;
- whole grain bread;
- starch-free fruits and vegetables;
- bitter chocolate;
- legumes;
- berries;
- mushrooms.
To remove 30 kg of excess weight without compromising health can only be done by switching to a healthy diet.
Fat intake
It is possible to lose weight by 30 kg, but it is impossible to completely exclude fats from the diet, as this can provoke poor absorption of vitamins and worsen the condition of the skin and hair.
The minimum daily rate of fat is 20 g. Fats are harmful and beneficial. The former are saturated fats. Includes all animal and vegetable-based solid fats (coconut oil, margarine, butter). They slow down the metabolism in the body and do not harm health.
The second category includes unsaturated fats, which have a large amount of omega acids in their composition. They help the body absorb vitamins better, improve the human reproductive functions, and provide energy. Useful for diet food. These products include:
- vegetable oils;
- oily fish;
- seafood;
- nuts other than peanuts.
Unsaturated fats are not only healthy, but also very high in calories, so you should not abuse them.
Metabolism
Lose weight by 30 kg per month is really due to the acceleration of metabolism. Stimulation of metabolism will allow you to process the food eaten to the maximum benefit for the body and a positive effect on the process of losing weight. You can speed up this process by:
- fasting and short-term rejection of carbohydrates;
- increased physical activity;
- water procedures, including visits to the sauna or bath;
- fractional diet and frequent meals.
These methods will shake the body, make the digestive system work more intensively. It is especially important to pay attention to physical activity. Lose weight by 30 kg without fitness is almost impossible.
Fasting days on protein foods will help move weight off the ground. Deprived of the usual nutrition, an organism that is under stress actively burns fats. Such days should be no more than 2-3 per month. A longer diet can poison the body, since proteins form a lot of toxins during decay.
Protein diet
A quick diet can provide a protein diet. There are no fats and carbohydrates. The main products on the menu are: low-fat fish, white chicken, greens and seafood. Protein products are used throughout the diet, and one day they include a dish containing slow carbohydrates to normalize metabolism. You need to eat in small portions and often, at least six times a day.
Estimated Protein Diet:
- Breakfast: four boiled protein without yolks.
- Snack: chicken breast without bread and salt - 100 g.
- Lunch: white chicken or low-fat fish - 100-150 g.
- Snack: a can of tuna in its own juice, without oil.
- Dinner: two boiled chicken protein.
- Before going to bed: a glass of kefir.
All food is prepared without salt and sugar. On a day with a carbohydrate dish, add a plate of pasta without the use of sauce and seasonings.
Slow Slimming Diet
Losing weight at 30 kg at home can be both fast and slow. The quick method was described above, and now about the safest method, which will ensure the loss of treasured kilograms in 4-6 months.
When drawing up such a diet, the following rules should be considered:
- The duration of the diet should be from four months.
- You should eat often, every 3.5-4 hours.
- Drink plenty of water, about 2 liters per day.
- Do not fry, but soar, cook or bake dishes
- You can’t eat smoked meats, sausages, including sausages, sauces, sweets and pastries. Potatoes, sodas, milk with high fat content, sour cream, butter, bread, and white flour pastries are banned.
- The diet is replenished with greens, raw vegetables and fresh fruits, as well as cereals, bread, pasta from whole cereals, lean meat, fish.
This diet will not only allow you to lose 30 kg, but also switch to proper nutrition, which in the future will prevent the appearance of obesity.
About "Diet 30" from Osama Hamdiy
Scientist Osama Hamdiy created a unique principle of nutrition, in which any person can lose 30 kg. The system is based on chemical reactions occurring in the body. The diet is balanced, therefore, when losing weight, a person does not lack nutrients.
The diet lasts 30 days. During this time, you can drink water, unsweetened tea without restrictions. It is forbidden to drink coffee and carbonated drinks. For snacks, it is allowed to use raw vegetables. Two hours after the main meal, you can eat one carrot, lettuce or cucumber. All dishes are prepared without vegetable and animal fats. Vegetables are steamed or boiled in water. In small quantities, it is allowed to use spices: onions, garlic, pepper.
Fruits are consumed by everyone except banana, grapes, figs, dates and mangoes. Of vegetables, only potatoes are prohibited.
The monthly diet menu starts on Sunday. In the diet, you can not replace one food with another, as well as swap the menu of certain days. There are two diet options: egg and curd. An example of a diet can be seen in the photo.
Reviews of women who were on a diet note amazing results and weight loss of up to 28 kg. But they warn that during dietary nutrition it is necessary to play sports, otherwise the skin will sag, and the effect will be lower.
Weight loss exercises
Can I lose 30 kg? Yes, it is possible to do this, but without physical exertion is difficult. Those who want to lose weight should know that not all exercises help to lose weight. If the exercises are dynamic, then an increase in muscle mass may occur, and the extra pounds will remain in place, but the adipose tissue will still go away.
A set of exercises aimed at weight loss should give an aerobic load on the body. Classes are held at a fast pace and increase the pulse. In this situation, the body produces energy first from glucose, and then from body fat. Less force must be present.
The most important thing when losing weight is regularity. The duration of classes should be at least 30 minutes, because only after half an hour the body breaks down fats. You need to get used to the loads gradually.
The most effective loads for losing weight are:
- Step aerobics. Helps remove up to 400 calories in half an hour.
- Riding a bike that an exercise bike can easily replace. Burns 250–500 calories in 30 minutes;
- Swimming. Helps burn 400 calories in half an hour.
- Skiing. Removes up to 330 calories.
- Running or intense walking. Burns 200-300 calories;
- Rowing. During the workout, 300 calories are burned.
Ropes for 15-20 minutes are considered effective. They provide general body training, cardio training.
It is not necessary to play sports in the fitness club, walk a lot, run in the mornings for 10-15 minutes. Yoga, Pilates, dancing and other physical activities will help to lose weight.
Regularity is the main guarantee of success with any weight loss program of 30 kg. If there is no way to find time for sports, then you should forget about the elevator and go up and down the stairs on foot. Ride less on transport, and walk more. Choose a vacation not in a restaurant, but in nature with active games.
Recommendations for losing weight
It was written above about how to lose weight without pills. So that the process of losing weight does not cause health problems and is comfortable enough, you should adhere to the following principles:
- replace salt with lemon juice;
- crushing the daily menu;
- the use of green tea;
- small plates for food;
- replacing the usual hard cheese with goat cheese;
- the use of L-carnitine before training;
- physical Culture;
- laughter and good mood;
- having sex;
- breakfast;
- long walks;
- sleep, at least eight hours.
Do not forget about such trifles that can improve the result several times.
Contraindications
Before embarking on the chosen diet, you should consult your doctor. Do not go on a diet for women who are expecting a baby and nursing mothers. Any diets are contraindicated for people with diseases of the intestines and stomach.
If you dramatically reduce weight, the skin will sag and cellulite will appear. To prevent such phenomena, sports and various caring procedures (massage, body wraps, scrubs) will help.
Reviews of losing weight
Many say: "I want to lose weight by 30 kg, but it does not work out." But those who have lost weight note that this requires strong motivation. You should completely reconsider your life. Many forever had to abandon potatoes, sweet and flour, soda, etc. These people note that they simply do not need such products, and they convinced themselves of this. These ladies admire their new figure and do not want to gain weight anymore.
There are women who have left the race. They managed to lose 5-7 kilograms, and then they abandoned the diet. After losing weight, some ladies recovered as soon as they returned to their usual way of life.
Is it realistic to lose 30 kg? Many people's reviews say yes. For this, proper nutrition should be combined with physical activity.
To lose weight by 30 kg, people resort to various diets, both fashionable and individual, tailored to the characteristics of the body. And those who achieved the desired effect had the most important thing - desire.