How i lost weight
Lada Lazareva, 45 years old
|Weight in the past 90 kg Weight now 60 kg||Minus 30 kg thanks to calorie counting yoga|
“Previously, I could have eaten a can of condensed milk with a whole loaf of bread in one sitting. The result - 90 kg
University, sedentary office work. And by the age of 37 I’m such a chubby aunt with 75 kg of weight. Add to this also our work with my husband in Cyprus - with a sedentary rhythm of life and an abundance of not the most wholesome food. Soon we had a baby. During breastfeeding I was constantly hungry, especially sweet and milk ... When my son turned six months old, my weight reached 90 kg. The moment of truth coincided with the opening of the beach season. I saw photographs taken by my husband on the beach ... I began to count calories (having made the daily norm of 1500) and kept a food diary for two years. During all this time, the weight decreased by 20 kg. Then my husband gave a test visit to a fitness club, where I saw an advertisement for yoga classes. She looked out of curiosity and ... got involved. Soon, the practice became daily and independent, and the weight slowly but surely went down. But the matter was not only in it - something began to change inside. I used to be unrestrained, easily lost my temper, now I’m calmer, more tolerant. It’s easy to maintain a new weight. I don’t eat meat for more than 5 years, sometimes I allow fish and seafood. A year and a half ago, I left office work and devoted myself to teaching yoga. Sometimes I look at my past photos and think: “Poor woman! Urgent time for me to yoga! ”
The key to success: At any cost you need to raise the ass from the couch and start moving. Do what you like. Fortunately, the choice is huge: yoga, Pilates, dancing, fitness equipment, but at least strip plastic. Circumstances can always be wrapped up to your advantage. If you have to eat at McDonald's, order a salad. Do not punish yourself for failures!
Oksana Romanova, 39 years old
|Weight in the past 83.5 kg Weight now 65 kg||Less than 18.5 kg thanks to the advice of a dietitian and physical activity|
The first time I took it seriously in 1998, when I weighed 95 kg. For 8 months I managed to lose weight up to 68 kg (minus 27 kg). Then acupuncture, separate nutrition, fasting days, aerobics, a pool and a sauna helped me. But gradually, due to lack of time, physical activity disappeared, then separate nutrition, and, as a result, the weight began to grow again. At different times, I took different measures: wraps, mesotherapy, lymphatic drainage, a gold earring, etc. The result: it was losing weight, then getting fat. Until one day, by chance, I came across a nutritionist’s website. I visited the clinic in the summer of 2010. With one wish: “I want to look good.” I admit, the most difficult thing for me was to accustom myself to drink a lot of water and significantly reduce the consumption of my favorite hard cheese. With other recommendations it was easier. Having lost weight, I connected physical activity. Now I am satisfied with myself. But I understand: losing weight is not difficult, it is much more difficult to maintain it. Therefore, I continue to eat right, I am friends with physical activity and drink a lot of water - up to three liters a day, even in winter. I also regularly weigh myself - as soon as alarm bells sound, I quickly fix the problem without starting it: I reduce portions, I use starchy foods only in the first half of the day, I add physical activity. There are no miracles: all that I have achieved is a huge work on myself.
The key to success: Perseverance, the will to win, faith in oneself. Something does not work? Do not despair! Love yourself, and the goal will certainly be achieved. Do not strive to lose weight fast. Better less, but better. Choose your image of nutrition, not a diet! After all, the more "impossible", the more "want."
“I was helped by a dietitian (she worked on my body), a psychologist (my inner self), and I myself”
Anna Erkina, 26 years old
|Weight in full 105 kg Weight this hour 83 kg||22 kg less thanks to proper nutrition|
As far as I can remember, I was always big and dreamed about one thing - to lose weight. Therefore, life was like a roller coaster: we eat, we don’t eat. By the age of 19 (and 70 kg) I felt harmony with the world and myself ... Then marriage, the birth of a daughter. After childbirth, she recovered sharply - by 25 kg. And got depressed. I didn’t want to see any of my old acquaintances; when I met my classmates, I was ready to fall through the ground. But it did not work out to pull himself together. I went on a diet and broke down ... And then I turned to the doctors. I passed tests, talked with a nutritionist, endocrinologist. I began to adhere to their recommendations, and they were simple - proper nutrition, and not a complete restriction, as before. Still mandatory fasting days once a week and an active lifestyle, if possible - sports. I firmly decided to abandon the sweet, starchy, salty and fried. At the beginning of the “path” she did not allow herself any liberties, much later she allowed herself some of the limited products. But be sure to take a small portion and not more than once a day. The main thing is not to abuse! I also stopped using the elevator, added classes on simulators and increased the number of walks. ... My weight began to decline! I began to feel better, there was energy, joy from the goals achieved. This gave confidence in their own abilities. As a result, I managed to lose 20 kg. Now I wear the 48th size, as before the wedding. And seeing my reflection in the mirror, I no longer cry. My plans are to lose another 10-15 kg. And now I'm sure that I will easily achieve this, because I have such excellent results. Now my weight is gradually decreasing, but this is a consequence of daily work on myself. I want to advise all those who lose weight to believe in their own strength and not lose heart. Do not in any case give up and feel sorry for yourself. Everything is possible in life, I am a good example of this.
The key to success: Proper nutrition. The minus is sweet, flour and fried. Plus fasting days and an active lifestyle.
“To make it easier to endure food restrictions, you need to allow yourself to eat a little tasty”
Anastasia Moroz, 38 years old
|Weight in the past 75 kg Weight now 60 kg||15 kg less thanks to fitness classes|
“In the fight against overweight, I tried a lot. And I know exactly what works: nutrition + sports! ” In my youth, I never had the question of being overweight. Good figure, average physique. Start recovering after childbirth. When I “grew up” to the 52nd clothing size, my husband (himself!) Bought me a subscription to the shaping group. I understood the hint; I began to attend classes twice a week. That time I quickly lost weight. In general, in the fight against overweight, I tried a lot: strict diets, weight loss products, “hungry” days, meals according to Dr. Volkov’s system. And she knew one thing for sure - there are no miracles! The only way to get in good shape and keep it is with food plus sports. Therefore, I was, figuratively speaking, ready for my second pregnancy. During pregnancy, I continued to study in the gym (under the supervision of a trainer), went to water aerobics for expectant mothers. And still I gained 18 kg. After giving birth weighed 75 kg. Shock! I looked at my photos and cried. Thought there was nothing to be done! But she didn’t give up. In the summer, I ran around the city. Seriously took up food. I didn’t eat sweet, starchy foods. Reduced servings. Returning to Moscow, she resumed training at a fitness club. Weight went slowly. Of course, disruptions also occurred, and age-related features, for which I was not ready, made themselves felt. After 35 years, the body’s metabolism slows down and it’s very difficult to maintain a waist, and yet a year after giving birth I was able to safely wear short skirts and tops. And she was terribly proud of herself, provoking the admiration of her friends. Now I try to maintain this form. I eat almost everything, but little by little. And I work out in the gym with a trainer 3 times a week for 1.5 hours.
The key to success: Based on my experience, I can give some advice. You must understand that the process of losing weight is directly dependent on nutrition. Going in for sports is a must! Muscles give beauty, youth and a healthy appearance to the body, support the spine, and this is very important for most women giving birth, suffering from back pain. Sports activities also affect the quality of the skin, making it firmer. In no case should you go on strict diets - this is not only bad for your health, but also for your character. You should tune in for weight loss: explain to yourself that you are not giving up food, but just reduce its amount. Do not get hung up on "forbidden" food. Enjoy another useful one. Find your own sport. Focus on yourself, not on the experience of friends. In the hall, properly load yourself, do not regret, do not be lazy. Otherwise, there will be no result. But here you can not do without the advice of an experienced coach. Immediately there will be no result. Dont be upset. Go ahead. Do not compare yourself with those who are worse than you. Focus on those who are slimmer and younger than you!
Lidia Ionova, nutritionist, founder of a network of medical diet centers
1. EAT REGULARLY. Breakfast, lunch, dinner and two small snacks are required every day.
2. DRINK MORE THAN TWO LITERS OF THE RIGHT LIQUID. Calculate for yourself the amount of liquid you need - 35 ml per 1 kg of weight. The right fluid is plain water, sugar free green tea.
3. BALANCE YOUR VEGETABLES AND FRUITS IN YOUR FOOD. Eat at least 3 small fruits and 500 g of vegetables daily. The richer the color, the more healthy the vegetables!
4. REDUCE THE CONSUMPTION OF HIDDEN ANIMAL FATS. They can be hidden in cheese, fatty dairy products, pastries, meat and fish. And, of course, in fast food!
5. ADD THE RIGHT FATS - this is vegetable oil (sunflower, olive
6. LOWER THE CONSUMPTION OF “EMPTY” CARBOHYDRATES AND ADD “RIGHT”. The first include sugar, white wheat flour, and, of course, all foods that contain them. “Right” carbohydrates are complex carbohydrates for cereals and grain bread. Buckwheat, oatmeal, brown rice, cereal bread - some of these products should be in your diet daily.
7. IDENTIFY THE SITUATIONS THAT CAUSE YOU'RE OVER OVERVIEW. Guests, boredom, anxiety, food for company? What situations lead you to overeat. Write them down.
8. CONSIDER HOW TO ACT IN THESE SITUATIONS. Find out how other people deal with them. Which of these techniques can you adopt? Try different strategies until you find yours.
9. ENJOY THE CONSCIOUS FOOD. Get the joy of being in control of food, not food!
How to exercise regularly?
Advises Ivan Oshurkov, master trainer, supervisor of the gym of the World Class fitness club
ALWAYS BEGIN WITH THE GOAL SETTING. The goal should be measurable and finite in time, encourage you to come to the training, and not miss it.
MOTIVATION WITH TIME IS WEAKING - the first results obtained, the trainer's praise, the support of loved ones who notice changes help to support it.
BEFORE YOU TRAIN, PHOTOGRAPHED, measure volumes, percentage of body fat. And personally, I propose to my wards to conclude an agreement in which we prescribe the final results and the time period for their achievement, as well as the obligation to regularly attend training and observe the diet. I know from experience: what is written motivates and disciplines stronger than spoken words.
THEORETICAL KNOWLEDGE TOGETHER WITH PRACTICE WILL HELP to train consciously, which also contributes to the speedy obtaining of results.