Every person dreams of a beautiful and fit body. An incorrect lifestyle and diet leads to extra pounds. Therefore, we have to look for effective methods of losing weight. Today there are several types of diets, which allows everyone to choose an effective option for themselves. Next, we’ll look in more detail at ways to lose 30 kilograms.
Way. Buckwheat diet
The buckwheat diet makes it possible to get rid of an extra 30 kg in one and a half to two months. To do this, you need to adhere to the following recommendations:
— The diet is suitable only for healthy people who do not have digestive problems. You only need to eat buckwheat, so not every person can sustain such a diet.
— To replace sugar in the diet, it is allowed to use dried fruits, which will help a person better tolerate the buckwheat diet.
— It is recommended to prepare buckwheat in the evening. To do this, pour the porridge into a container and fill it with hot water, leaving it overnight. In the morning you can eat porridge. You need to cook without salt and sugar.
— During the day you are allowed to drink unlimited quantities of pure water and low-fat kefir.
— The volume of porridge should not exceed half a kilogram per day.
— The last meal should not be later than five hours before bedtime.
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Way. Citrus diet
To lose 30 kg in two months, this method is ideal. On average, you can lose up to 20 kg in one month. You need to complete the course and then repeat for several weeks to maintain shape.
— Experts recommend starting with a few days and listening to your body. If everything is in order, then you can stay on such a diet from two weeks to one month. Then it is recommended to take a break to avoid health problems.
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— This diet is not suitable for people who are prone to allergic reactions, have problems with the gastrointestinal tract, hypertension and other serious diseases.
— The last meal should be no later than seven hours before bedtime.
— You should start your breakfast with grapefruit or orange juice. For lunch you can eat two kiwis and one grapefruit. For dinner, a piece of rye bread, two boiled proteins and a glass of water with lemon juice are allowed. You can drink tea without sugar.
Calorie content
The permissible daily caloric intake for each person losing weight is individual. The optimal amount of energy coming from food depends on a person’s gender, height, weight and physical activity. The caloric content of the diet should cover the costs of basic metabolism - the work of the body - and movement.
The easiest way to find out the amount of energy needed is in special calculators or weight loss apps like LifeSum and FatSecret. They carry out calculations automatically. You just need to enter the parameters.
There are several rules for independent and more accurate calculations. You can find anything you like on the Internet or use the average Harissa-Benedict formula. To determine your basic exchange rate, perform the following calculations:
- For men = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age);
- For women = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.33 * age).
The resulting number indicates the number of calories that the body spends per day only to provide for its needs: the functioning of organs and systems, heating and other processes. To take physical activity into account in the final number, the number is multiplied by an appropriate factor. For people with a completely sedentary lifestyle it is 1.2. If you go out for a walk and show low activity – 1.375. For medium loads, multiply by 1.55, for high loads - 1.725, for daily intense training - by 1.9.
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After the calculations, a number will remain that corresponds to the amount of energy the body needs per day. If you consume exactly this amount, your weight will remain unchanged. To lose weight, reduce the resulting amount by 10-15%. Every 2 weeks, carry out the calculations again, substituting a new weight into the formula, and gradually the excess fat will disappear.
Let's take a 28-year-old woman as an example. With a height of 165 and a weight of 80 kg, her basic metabolism will be 1577 calories. We multiply the number by the low activity coefficient, we get 2169. To lose weight, subtract 10% from them. In total, in the process of losing weight, the woman from the example can consume 1952 calories per day and still reach her goal.
Way. Apple diet
Most people are interested in how to lose 30 kg? You can try the affordable apple diet. Apples are inexpensive and sold all year round, so there are no obstacles.
— You should eat no more than one and a half kilograms of apples a day. In this case, they can be eaten all at once or divided into six servings.
- You are allowed to drink herbal infusions and low-fat kefir.
— You need to choose sweet and sour varieties of apples.
— A small amount of rye crackers is also allowed.
- This diet is prohibited if you have a stomach ulcer or other diseases of the gastrointestinal tract.
Way. Model diet
This diet is used by models who absolutely need to be slim. To lose 30 kg, this is the effective way. In this case, you must adhere to the following recommendations.
— The essence of the diet is to count the caloric content of food every day. In other words, you can eat whatever you want, but adhere to a clearly established calorie intake. On the Internet you can find a table with foods and their calorie content, which will help you count calories and choose a diet.
— The course of the diet is 16 days. Then you need to take a break and continue again. For the first four days, the caloric content of food should be: 200, 400, 600 and 800 kcal. For the next four days we repeat again from the initial number: “200”. You need to repeat this four times and take a break.
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— The daily calorie content is very small, so you need to choose products of plant origin. For example, you can eat a tomato, cucumber, lettuce, cauliflower, egg, low-fat cheese, chicken breast, and dried fruits during the day. You need to calculate your daily diet to fit in calories.
— You need to exit the diet gradually, increasing portions daily and introducing a new product.
Effective exercises
Effective exercise and active activities are an important part of any weight loss program. It is important not only to eat right, but also to move more. That is why we have selected 21 exercises and activities for you that will help you lose weight without harm to your health and at the same time have fun.
The best exercises always have a cardio and toning aspect because... this will allow you to see results faster. These exercises, sports and activities have proven effective for many women.
Plus, they burn the most calories. Choose the ones that are most suitable for you, but know that whatever you choose, it will definitely help you start the fight against excess weight or maintain the existing one. So let's get started.
Step aerobics
Number of calories burned: 800 per hour.
Many of the most important exercises for losing weight include aerobics. It is aimed mainly at the legs, hips and buttocks, and often these are the “problem” areas for a woman.
Exercises should last at least 60 minutes a day, but if time does not allow, you can divide the lesson into two half-hour sessions. And you will see results in just two weeks!
Another good exercise is the bench press, which goes well with aerobics.
The main thing is to do everything correctly and do not forget about nutrition and daily routine, otherwise you will not see any results!
Bike
Number of calories burned: 500-1000 per hour.
Cycling can be a real fat buster, depending on how fast you pedal. Riding a bike outside is always pleasant and fun, but if conditions do not allow it, buy a good exercise bike or go to the gym.
Cycling is very easy, and if you have an exercise bike, you can do it even while watching TV. Just imagine - you watch your favorite TV series and lose weight. The main thing is not to be distracted!
Swimming
Number of calories burned: 800 per hour.
Swimming is definitely one of the most effective exercises for losing weight, especially in the summer.
Swim in a pool or local pond for an hour and you'll burn 800 calories and tone your entire body.
Promise yourself that you will relax in the jacuzzi later so you can swim an extra half kilometer.
Walking
Number of calories burned: 360 per hour.
The easiest "exercise" - brisk walking - is nevertheless an excellent workout for the entire body and, in particular, for the legs, stomach and thighs. Sprinting, walking hills, or walking uphill will help you burn off a few more calories.
Plus, walking can be easily incorporated into your daily routine without compromising everything else. Even a simple walk to work in the morning (especially in spring or summer) will give you a boost of energy and benefit your body and the whole organism.
Dancing
Number of calories burned: 600-800 per hour.
Dancing targets the entire body, so it's an excellent workout. Plus it's incredibly fun!
Just turn on the music channel and dance a little right at home. You will not only burn unnecessary calories, but also forget about your pressing problems for a while.
The main thing is to dance actively and for at least an hour! If you lack experience or motivation, download a video or buy an educational CD.
Way. Kefir diet
Everyone wants to know what is the fastest way to lose 30 kg. For example, you can use the kefir diet. You can sit on it for three days and lose 3 kg. On average, the kefir diet does not exceed 10 days. You need to take a break and continue again to lose 30 kg.
— You can drink up to one and a half liters of low-fat kefir during the day. This dose should be divided into five doses. Salt and sugar should not be used.
— If it is difficult to drink only kefir, then perhaps diversify your diet with low-calorie fruits.
Way. Chinese diet
If you follow the Chinese diet, you can lose up to 7 kg of excess weight in one week.
- During the first week you need to eat only eggs and oranges, three of each product per day. You can also drink green tea without sugar.
- In the second week, you can eat any porridge without sugar and salt, except pearl barley and semolina. The number of servings is not limited.
— The third week should be devoted to low-calorie vegetables and fruits. They can be eaten raw or cooked without salt. Juices are allowed if you really want something sweet.
— Gradually you need to get out of the Chinese diet, introducing a new product every day.
Small tricks for big results
The entire process of losing weight is based on the basic principles. But don’t forget about the little things that can significantly improve the result:
- seasonings and spices help burn fat;
- reduce the amount of salt by replacing some of it with lemon juice;
- cut a large piece of food into small portions;
- eat from small plates;
- allow 1 glass of red wine per day;
- have sex (150 kcal is spent in 20 minutes);
- drink green tea (speeds up metabolism by 20%);
- replace cow cheese with goat cheese;
- have breakfast;
- forget about the elevator;
- take sunbathing;
- 30 minutes before physical activity, take L-carnitine;
- connect dance movements to any action (when preparing food, drying your hair with a hairdryer, cleaning the apartment, etc.);
- laugh;
- sleep at least 7-8 hours a day.
The main thing is to lose weight with pleasure, say goodbye to fat deposits with joy and without regret, not to doubt, not to succumb to provocations of the body like “nothing bad will happen from this little candy.” Motivation and strong will are the main components of losing weight.
But even they need to be able to be kept in check. Losing weight is a joyful process of healing, and not hard labor under the control of a harsh taskmaster - your own ego. Author Yulia Karpukhina
Way. Indian diet
If you follow all the recommendations, you can lose up to 10 kg in two weeks.
— For three days you need to eat baked potatoes without oil and salt. One and a half kilograms of baked potatoes should be divided into six portions. You can drink it with water.
— Over the next week you need to eat potatoes, boiled in their jackets. We divide it into three steps. It is allowed to add a little salt.
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— For the next two weeks, you can bake potatoes with butter and herbs.
Is activity necessary?
At first, when losing weight from a lot of weight, heavy physical activity is not necessary, and sometimes harmful. Better maintain a calorie deficit and try to move more in your daily life. With a decrease in body weight and increasing endurance, it will be possible to add full-fledged training. Just do it gradually so as not to overload your heart and joints.
Workouts in the gym
For those new to losing weight, it’s best to start training in the gym with an individual trainer. Look for a professional who will understand your specific case and select the appropriate program. The trainer will structure the classes so that they allow you to lose weight and do not harm the body, and will teach you the correct exercise technique.
Among the group programs with 30 extra kilos, it is worth going to cardio equipment or water aerobics. Training will not put excessive stress on joints and ligaments, but it will burn energy. When 10 kg are behind you, you can indulge in step aerobics and dancing. Towards the end of the journey, it is wise to move on to strength training, which will help to form a beautiful relief and improve the quality of the body.
Exercises at home
At home, start by increasing household activities. Walking quickly to work or grocery shopping, extra movements when cleaning, cooking and dancing while brushing your teeth will burn more calories in a week than an hour on an exercise bike. To exercise, add a simple whole-body warm-up in the morning, and do yoga or stretching in the evening.
Once you are part of the way, gradually add more active activities. You can now find almost everything on YouTube, from Zumba to Tabata. The latter are very effective in burning fat and take little time, an excellent option for busy people.
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Way. Chicken diet
Popular ways to lose 30 kg include the chicken diet. The duration of the diet should not exceed one week. Next, you need to take a break and take the course again if the diet gives a positive result.
— Every day you need to calculate the calorie content of food, which should not exceed 1200 kcal.
— In the first half of the day you need to eat boiled chicken breast without salt.
— In the afternoon, fruits are allowed, except bananas and grapes. Greens, low-calorie vegetables and cereals.
— The calorie content of the daily menu should not exceed 1200 kcal, which is the main condition for rapid weight loss.
How to lose 30 kilograms in 3 months? Read on!
The process of losing weight cannot be quick and you should not expect the desired results in a few days. After all, you didn’t gain extra pounds in a week? No, they have been accumulating for years. If you really want to get into great shape, then you should expect the minimum weight loss period to be 3 months. This is exactly how long it takes for the body to adjust to a new routine. Otherwise, serious complications and stress for the body may occur.
Way. Tomato juice diet
Within a week you can lose up to 6 kg if you follow the following recommendations:
— The course should not exceed two weeks. Next you need to take a break.
— During the day you need to drink three glasses of fresh tomato juice.
— The first meal should consist of black bread and one hundred grams of low-fat cottage cheese.
— In the middle of the day you can eat baked rice with vegetables and one apple.
— Before going to bed, you can eat boiled rice without salt and boiled beef.
Allowed foods (other than fruit for breakfast)
Protein days
☯ Any meat (beef, pork, veal, chicken, rabbit, turkey...).
☯ Any fish, seafood.
☯ Eggs.
☯ Cheese, cottage cheese, any dairy products.
☯ A glass of broth (can be from a bouillon cube), drunk at lunch.
☯ All kinds of vegetables in any form, with the exception of starchy ones such as potatoes.
☯ In addition, during lunch you are allowed to eat a piece of whole grain bread.
Starchy days
☀ Any legumes: beans, peas, chickpeas, lentils, soybeans.
☀ Rice, pearl barley, millet, buckwheat and other grains.
☀ Any vegetables, including potatoes.
☀ Vegetable broth.
☀ In addition, during lunch you are allowed to eat a piece of whole grain bread.
Carbohydrate days
❂ Flour products: tortillas, pasta, crackers, pizza base.
❂ Cereals: buckwheat, barley, millet and others.
❂ Any vegetables, tomato sauce, spices.
❂ Yeast-free baked goods without milk and eggs: pancakes, cookies.
❂ Sweets for dinner: 1 cake or 3 small cookies or a handful of small cookies or 3 scoops of ice cream.
❂ A strip of dark chocolate for dinner. Necessarily!
Vitamin days
❄ Fruits in any form, with the addition of sweetener.
❄ Dried fruits, preferably pre-soaked in water (you can also drink water).
❄ Nuts and seeds (serving – 25 g).
❄ Fruit, vegetable juice.
❄ Fresh vegetables.
