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Today, when most people lead a sedentary lifestyle, eat processed foods and are constantly stressed, the question of how to lose 25 kg is becoming more and more relevant. In pursuit of an ideal figure, many go to extreme measures: they exhaust the body with rigorous training, deplete it with diets and “healing” fasting, and drink expensive pills.
And... they only undermine their own health. To prevent this from happening, the issue must be resolved not rashly, but wisely. Therefore, let's figure out how to lose 25 kg of excess weight and then not gain twice as much.
How long does it take to lose 25 kg?
Obesity is a serious diagnosis, and its treatment must be approached competently. Losing such excess weight quickly is not recommended. The optimal period is a year, i.e. you will lose 0.5-1 kg per week. Probably, in the first 14 days of the diet you will immediately lose 5-6 kg, but then the process will slow down. If a person restricts himself too much in diet, he will be able to lose weight faster, but the skin will not have time to tighten and will sag. This also threatens the loss of macro- and microelements, which contributes to the development of many diseases. With a long-term reduction in calories, there is a high probability of breakdowns, which entails overeating. A strict diet leads to loss of strength and health problems.
How to lose 25 kg
To lose weight so well, you need strong motivation. A full life is what you get when you become slim. Any clothing, attention from the opposite sex, lightness in the body, self-confidence, the ability to be physically active during the day - all this is available to thin people. You may be one of them. Fat men and women prefer to lie down on the couch in between work, simple self-care and meals. Do you really want to spend precious years of your life so routinely? If not, it's time to change something.
Nutrition
Losing 25 kg in 2 months of diet is realistic when the excess weight reserve is very large (over 50% of normal body weight). In other cases, it is better to burn fat more slowly. Nutrition plays a fundamental role in this. Optimal diet options:
- Proper nutrition. Nutritionists recommend this system as the most gentle and healthy. You exclude all frankly harmful foods, balance your diet according to BZHU, have 5-6 meals, drink 1.5-2 liters of water. The basis of the menu: protein foods, cereals, fruits, vegetables, herbs, dairy products.
- Kremlin diet for weight loss. This is a low-carbohydrate nutrition system that allows you to eat meat and meat products in unlimited quantities. The amount of fat is reduced, and the amount of carbohydrates is up to 20-60 g per week.
- Ducan's diet. If you're wondering how to safely lose 50 pounds, try this low-carb diet plan. It is designed for a long time, helps fight obesity and consolidate results. It consists of 4 stages, for each there are rules for losing weight.
Physical exercise
It is sometimes difficult for obese people to walk; intense sports for weight loss are out of the question. Start with exercise - simple movements aimed at warming up the body will drive away sleep and energize you. Morning exercises won’t help you lose weight, but they will invigorate you. It is optimal to devote 2 workouts per week to cardio exercises and 1 session to strength exercises. To lose weight, choose the following types of activity:
- Run. Quickly burns fat and trains the cardiovascular system. However, running is not recommended if a person is too heavy, because... high risk of injury to the joints of the lower extremities and spine. In this case, it is better to choose Nordic walking for weight loss.
- Swimming. Does not create a load on the spine, easier to carry for obese people. You can swim to lose weight after a hard day at work; the activity relieves tension well.
- Gym. There is a bicycle, a treadmill, an orbitrack - these exercise machines are the best for making the body lose weight.
- Other sports: bodyflex, oxysize, Pilates, hatha yoga, belly dance, body balance. These practices protect the joints of obese people.
Diet
A nutrition system designed to lose 25 kg per month makes it possible to lose 10 kg with a guarantee. Those whose excess weight is insignificant will lose this much. People with serious obesity may well be able to lose just 25 kg with its help. If your body weight is too high, it is better to lose weight on this diet in 2 months, not in one. Drastic weight loss will do more harm than good.
Since this diet does not include first courses, the drinking regime must be observed especially strictly - drink 2-3 liters of clean water daily.
Consider a detailed menu designed for 4 weeks
1 Week
Every day breakfast is the same: half an orange (if you don’t like it, you can replace it with half a grapefruit) and boiled eggs (1 or 2 pieces).
| 1st (Mon) | Let's have lunch | Seasonal fruit (as much as you want). |
| Let's have dinner | A piece of lean poultry meat, steamed. | |
| 2nd (W) | Let's have lunch | Boiled whole chicken (the skin cannot be eaten) |
| Let's have dinner | A couple of eggs boiled in any form with a salad (from cucumbers, lettuce, tomatoes, sweet peppers and carrots), toast and an orange (you can replace it with grapefruit). | |
| 3rd (Wed) | Let's have lunch | Low-fat cottage cheese (as much as you want) with toast and tomatoes. |
| Let's have dinner | See Monday's menu. | |
| 4th (Thu) | Let's have lunch | See Monday's menu. |
| Let's have dinner | See Monday's menu plus salad. | |
| 5th (Fri) | Let's have lunch | A couple of eggs boiled in any form with vegetable stew (peas, beans, carrots, zucchini). |
| Let's have dinner | Boiled fish (can be replaced with shrimp) with salad and orange (alternatively, grapefruit). | |
| 6th (Sat) | Let's have lunch | See Monday's menu. |
| Let's have dinner | See Thursday's menu. | |
| 7th (Sun) | Let's have lunch | Boiled or baked chicken (the skin cannot be eaten) with tomatoes, boiled or stewed vegetables and an orange (can be replaced with grapefruit). |
| Let's have dinner | Boiled or stewed vegetables. |
2 week
Breakfast is the same for every day: half an orange (optionally, grapefruit) and boiled eggs (1-2 pieces).
| 1st (Mon) | Let's have lunch | A couple of boiled eggs with salad. |
| Let's have dinner | A couple of boiled eggs with an orange or medium grapefruit. | |
| 2nd (W) | Let's have lunch | A piece of lean poultry meat, steamed, with salad. |
| Let's have dinner | See Monday's menu. | |
| 3rd (Wed) | Let's have lunch | A piece of lean poultry meat, steamed, with cucumbers. |
| Let's have dinner | See Monday's menu. | |
| 4th (Thu) | Let's have lunch | A couple of boiled eggs with boiled vegetables and low-fat cottage cheese. |
| Let's have dinner | A couple of boiled eggs. | |
| 5th (Fri) | Let's have lunch | Boiled fish (can be replaced with shrimp). |
| Let's have dinner | See Thursday's menu. | |
| 6th (Sat) | Let's have lunch | A piece of lean poultry meat, steamed, with tomatoes and orange or grapefruit. |
| Let's have dinner | Fruit salad (orange, tangerine, melon, peach and apple). | |
| 7th (Sun) | Let's have lunch | Boiled chicken with tomatoes and orange (can be replaced with grapefruit). |
| Let's have dinner | Same as on the lunch menu. |
3 weeks
Everything listed in the “What we eat” column must be consumed throughout the day in equal portions. You should eat in fractions, so there should be at least 5 servings.
| 1st (Mon) | Any fruit you like (as much as you want). It will not be possible to enjoy only grapes, mangoes, dates, figs and bananas. |
| 2nd (W) | Any boiled vegetables with salads. Cereals and potatoes are prohibited. |
| 3rd (Wed) | See Monday's menu plus boiled or stewed vegetables with salads. |
| 4th (Thu) | Boiled fish (can be replaced with shrimp) in unlimited quantities with salads or just cabbage and boiled vegetables. |
| 5th (Fri) | Lean poultry meat, steamed (as much as you want), with boiled vegetables. |
| 6th (Sat) | One piece of fruit (as much as you want). |
| 7th (Sun) | See Saturday's menu. |
4 week
Everything indicated in the “What we eat” column must be distributed throughout the day. You should eat only when you feel hungry. The number of meals should be at least 5.
Every day you need to add one toast and one orange to the proposed list of products, which can be replaced with grapefruit.
| 1st (Mon) | Half a boiled chicken, tomatoes (3 pcs.), cucumbers (4 pcs.), canned tuna without adding oil (1 jar). |
| 2nd (W) | A piece of boiled poultry meat (200 g), tomatoes (3 pcs.), cucumbers (4 pcs.), apple (can be replaced with a pear or a melon slice). |
| 3rd (Wed) | Low-fat cottage cheese (1 tbsp), boiled vegetables (shallow plate), tomatoes (2 pcs.), cucumbers (2 pcs.). |
| 4th (Thu) | Half a boiled chicken, tomatoes (3 pcs.), cucumber, fruit (1 type). |
| 5th (Fri) | Boiled eggs (2 pcs.), tomatoes (3 pcs.), lettuce leaves (1 bunch). |
| 6th (Sat) | Boiled chicken (2 breasts), cottage cheese or feta cheese (120 g), tomatoes (2 pcs.), cucumbers (2 pcs.), drink yogurt. |
| 7th (Sun) | See Wednesday menu plus canned tuna without added oil (1 jar). |
Lose weight by 25 kg
Where to start losing weight? From eradicating bad habits! Time to change:
- Refuse huge portions in favor of small but frequent ones. Fast food, snacks, watching TV, eating out of boredom, stress eating are taboos on a diet.
- To lose weight, take walks, walk, meet friends more often, get out into people.
- Get rid of psychological problems, this will help you lose weight faster and adjust to your diet.
In a year
How to lose 25 kg in 365 days? Follow all the above recommendations. Zhirok really “loves” eating flour, sweet, fried, smoked, refined foods, and sauces. If you remove these foods and add physical activity, your body can lose weight. When on a diet, never skip breakfast, then you won't want to eat an elephant for dinner. Cereals, kefir, green tea, non-starchy vegetables cleanse the intestines of accumulated toxins. Grapefruit, ginger, spices, and dairy products help you lose weight due to their fat-burning properties.
In 2 months
The task becomes more complicated, because in a week you will need to lose about 3 kg from fat, which is 27,000 kcal. Simple calculations show that you need to create a deficit of 3900 kcal per day. You can’t cut down on nutrition like that, so intense training remains. It turns out cool, right? During the first week of losing weight, excess water will disappear and the intestines will be cleansed. This is about 4-5 kg. The rest is fat. This is where you have to work hard to lose weight. The best way to correct your figure is with a balanced diet and running (633 kcal/hour), cycling (432 kcal/hour), ellipse (600 kcal/hour), rowing machine (520 kcal/hour). It should be taken into account that with a large amount of excess weight there are already diseases of the cardiovascular system. Therefore, intensive training is contraindicated for beginners. They can provoke vascular accidents, which will invariably result in hospitalization.
Per month
It is better to lose weight quickly under the supervision of specialists. Lose 25 kg in a month - put yourself on a low-carb diet, exercise 4-5 times a week. Remember the regime of the participants in the “Weighted People” project - they train several times a day, eat according to an individual menu. In order not to lose muscle while losing weight, you need to eat proteins on a diet at a rate of 1.5-2 g/kg. Be sure to give yourself massages and body wraps - this will help tighten your skin and get rid of cellulite. Don’t be fooled by the “effectiveness” of pills; you won’t be able to lose weight with their help, and they can easily undermine your health.
Sport
When creating your workout schedule, be sure to include cardio exercises. When choosing exercises, take into account your weight and joint condition. After all, physical activity is different for those who have joint problems and those who do not:
- The minimum load is shown first. It is best to prefer walking, cycling, swimming, water aerobics, and exercise on an elliptical trainer. If your weight is so heavy that it is difficult for you to walk, opt for water training until your body weight decreases by at least 10 kg.
- For the latter, high-load activities are acceptable. Jumping and running exercises help achieve the desired result.
Strength training should be given at least half an hour a day. You need to exercise 2 or 3 times a week. They, like cardio exercises, help not only say goodbye to extra pounds, but also keep your weight within the normal range.
Find yourself a workout partner. Preferably someone who also strives to change his life and lose weight. Together it will be much easier for you to reach your goal. If you can't find the right person, you can always join a group of people actively trying to lose weight. For example, use the Weight Watchers online service. He united those who began to get their figure in order. The program includes weekly weigh-ins to track progress.
Losing weight with herbs 25 kg per month
Eating plant foods enhances metabolism, accelerates fat burning, and removes toxins. You can lose 5 kg in a week. The diet minus 25 kg per month lasts no more than a month. She offers strict nutrition and, in addition to it, a herbal decoction/infusion. For five days of the diet you adhere to the proposed diet, and for two days you eat according to the principles of proper nutrition. Menu for weight loss:
- Boiled rice without salt (500 g per day). Diet drink: 6 cups of ginger tea with cinnamon. For 2 servings you need 500 ml of water, 1/5 tbsp. l. ginger, 1/5 tbsp. l. cinnamon.
- Low-fat cottage cheese (300 g). Drinking on a diet: 1 tbsp. l. calendula pour 1 tbsp. boiling water - this is for 2 servings. One serving is filled with 100 g of milk. The total volume of this drink is 1 liter.
- Oatmeal (500 g), chamomile decoction.
- Buckwheat (500 g), St. John's wort decoction with lemon.
- Apples (1 kg), rosehip infusion, prepared in a thermos.
Diet minus 25 kg
This method of eating for weight loss was developed by Osama Hamdiy. A diet of minus 25 kg for a month changes the biochemical processes of the body. The principle of the nutrition system is to strictly follow the proposed menu. The doctor drew up a specific diet plan for four weeks. It has a lot of eggs, grapefruits and oranges, lean meats, vegetables, less fruits. The volume of portions when losing weight is not limited, so the feeling of hunger on this diet will not obsessively haunt you. Let us just remind you that it is safe to lose weight slowly, so that the liver can neutralize the breakdown products formed during the breakdown of fats, and the kidneys can remove them without harm to the whole body.
Advice from Ruslana Pysanka
Ukrainian Ruslana Pysanka is a well-known personality in the field of cinema and theater. Her diet illustrates how seriously she took her own weight loss. In the fight against excess weight, Ruslana has developed her own tactics - she does it gradually and purposefully. The actress was unable to decide to use such a serious method as diet right away. Correction of the diet was preceded by a long process of psychological adjustment.
Diet
The first thing Ruslana did was change her diet beyond recognition. She stopped eating after 14:00. She only had breakfast and lunch at her disposal. After two o'clock in the afternoon, the actress could only drink mineral or plain still water . Despite such restrictions, this diet is considered quite complete, because the menu contains both carbohydrates and proteins. Potatoes, mayonnaise, yoghurts and other products that are guaranteed to gain weight were strictly prohibited.
Surprisingly, despite the strictness of the diet, Ruslana Pysanka left a place in it for cakes and sweets. True, she feasts on them exclusively before lunch. The actress notes that during the first week of such a global restructuring of the diet, all thoughts were only about food. However, over time this passed.
In 4 months of such abstinence, the actress lost 20 kg. Overall, she managed to lose 30 kg.
Recommendations
For those who want to lose 25 kg, but do not yet know many of the nuances, Ruslana Pysanka gives some practical recommendations.
- There is no point in trying to overcome a diet in an attack. First, you need to provide your body with complete psychological preparation for losing weight.
- Do not listen to those who assure you that a predisposition to obesity cannot be corrected by any diet.
- Take your time. The fight against excess weight should be slow but systematic. If you do everything correctly, the first changes in appearance will be noticeable no earlier than after 7 days. Accelerating the process is fraught with negative consequences for the body.
- Keep your weight under control. You need to weigh yourself at least once every 3 days. This must be done at the same time.
- The ideal physical activity for maintaining results and acquired shape is dancing. Losing weight should not turn into boring burning excess fat. In addition to dancing, it is also good to swim and do water aerobics.
