How to lose weight up to 78 kilograms and other TOP 5 tips for a healthy lifestyle
We think that today the widespread passion for PP and sports is a body of knowledge about how unnatural, “chemical” products harm the body and that sports help us stay in good shape. We observe the cult of sports from the Instagram pages of foreign and Russian stars, which is why many began to study proper nutrition and go to training. This seems to be one of the best trends of our time. We asked the country's most famous plus-size model, Yulia Rybakova, .
As a plus-size model, the girl has already worked with foreign designers: she was filmed in Italy and the Maldives. In Russia, she was the face of an advertising campaign for designer Kristina Belova. She often talks about how to monitor her figure in her interviews.
About the weight of 120 kilograms
Before pregnancy, I weighed 57-60 kilograms maximum. But in 9 months I gained the same amount. As a result, after the birth of my son, I weighed 120 kilograms.
I literally ate without restrictions, citing hormonal imbalances . But in fact, I didn’t watch my diet at all. And she didn’t admit it to herself.
During this period of time, I still chose size “s” in stores and argued with the sellers when it didn’t fit me (and, of course, it didn’t fit in principle), and didn’t step on the scales, throwing them out of the house. I was running away from reality. But at some point I just got tired of running.
About how you managed to lose weight up to 78 kilograms
After a while, I accepted myself with all my extra pounds and realized that I wanted to change my body, because no one else would do it for sure. Then I changed my diet and took up active sports. But it was difficult psychologically in the first place. I gave up all unhealthy foods and started doing sports three times a week: cardio, yoga and stretching . As a result, I managed to lose weight to 78 in 3.5 months.
How to overcome self-hatred
As I already said, it was very difficult for me to accept myself as I became after giving birth. To begin with, I realized that I have shortcomings that I know about, I accepted them and decided to work on them. Then, even during these changes, you remain in harmony with yourself, with your body. But, unfortunately, many people go to the mirror every day and hate their big nose and tummy. People, especially in Russia, are accustomed to living by stereotypes. A girl must be 90-60-90 to meet the standards, but the fact is that we came up with the standards ourselves .
For example, I don’t care what people think about me, I see my reflection in the mirror and I get high. Because, firstly, I put a lot of effort into working with my shortcomings, and secondly, why should I care what others say about me?
About my attitude towards body positivity
Body positivity is, first of all, the ability to love yourself regardless of external parameters, gratitude to your body for the fact that it works, helping us achieve our goals . Unfortunately, for some reason many people equate body positivity with eating French fries from McDonald's at night, washing it down with cola, and then saying that you love your body, regardless of your weight. But such people contradict themselves: is it possible to destroy what you love? Junk food is clearly not the way to express love for your body.
The most common problem people have is “eating” emotions
I have had many quite difficult periods in my life emotionally. One of them is pregnancy. Anger? I'm going to the refrigerator . Resentment goes right there . Fear, devastation, bitterness - this is what pushes many to the next sugar or flour dose . Sugar and flour are fast carbohydrates that make us happier in a short time by raising blood sugar levels.
To stop these raids to the refrigerator, you need to admit to yourself that you have problems that you are trying not to notice by “eating” them. You need to find out why you can’t control yourself when it comes to food and eliminate the psychological reason. Here you either contact a psychologist or work on your own. Many people participate in marathons to improve their nutrition, I also share my experience and knowledge in my course “Wasp Waist” , where I work with girls on psychological problems and select workouts for them.
About nutrition and sports now
I eat 3-4 times a day, depending on how busy I am . In the morning it can be porridge with fruit or an omelet . During the day, I try to eat vegetables, greens and some fruits every day for lunch or dinner. Plus complex carbohydrates - cereals or legumes, proteins - meat or cottage cheese. I train 3 times a week. I don’t like cardio and strength training, so the ideal option for me is stretching and yoga.
About where to find motivation
Getting up for work is also hard, I want to sleep. If we indulge only our momentary desires and forget about the priorities and goals we are going towards, then our development will be reduced to zero , and this applies not only to sports.
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Sample menu for a healthy lifestyle
If it is difficult for you in the first stages to independently create a menu for the week, then use a ready-made option, developed taking into account the daily norm of KBZHU.
| Day of the week | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| Monday | fruit of choice, cottage cheese | Avocado toast | vegetable soup, fish baked in foil with vegetables | baked apple | pilaf |
| Tuesday | fruit salad | yogurt without additives | cream pumpkin soup, vegetable salad, boiled chicken breast, brown rice | dried fruits | cottage cheese casserole |
| Wednesday | omelette with spinach | berry smoothie | meatball soup, oven-baked chicken fillet, broccoli | 200 ml. kefir | seafood salad |
| Thursday | syrniki | one fruit of your choice | broccoli cream soup, vegetable stew, boiled turkey fillet | tomato smoothie | low-fat cottage cheese |
| Friday | oatmeal with pieces of fruit | fruit smoothie | chicken soup, brown rice, boiled chicken breast | vegetable salad | a glass of kefir, 2 loaves of bread |
| Saturday | buckwheat porridge with milk, a slice of whole grain bread | fruit salad | vegetable soup, pilaf, carrots, grated and seasoned with olive oil | dates | fish baked in foil, cauliflower |
| Sunday | oat bran with milk | grapefruit | pumpkin cream soup, boiled chicken breast, brown rice | tomato smoothie | glass of fermented baked milk |
Many people are accustomed to drinking tea after meals. It is not recommended to do this with PN, since the gastric juice is diluted, as a result of which food is poorly digested.
Proper nutrition is the basis of a healthy lifestyle. If you decide to switch to a healthy lifestyle, then you should start by adjusting your diet, and then add sports to your schedule. This lifestyle will help maintain health, youth and beauty for many years.
