Lose 30 kg: for how long, how to eat, training program, reviews, menu for the week

Of course, you can lose 30 kg. The main thing is to approach this matter consciously. To quickly lose weight, you will need to remove excess fluid from the body and reduce muscle mass. Fat deposits will go away much later. It should also be taken into account that rapid weight loss harms health, reduces immunity, and causes depression and nervous breakdowns. Therefore, if you see somewhere an enthusiastic story “How I lost 30 kg in 2 weeks,” do not rush to repeat what the author did. It may be dangerous.

You need to get rid of excess weight little by little. It is permissible to lose no more than three kilograms per week. From this follows the conclusion that without harm to the body on diets you can lose 30 kg in 3 months. In addition to diet and other food restrictions like “don’t eat after six,” physical activity should become a firm part of the life of everyone losing weight. It will speed up your metabolism, tighten your skin and improve your well-being.

How to motivate yourself to lose 30 kg

Having wondered how to lose 30 kg , many immediately begin to look for all kinds of super diets and express workouts. This approach is initially erroneous.

First of all, you need to understand the importance of losing weight and assess your readiness for the upcoming tests. From searching for a meaningful goal to forming a ready-made action plan, it can take from several days to several months. Formally, this process is divided into three stages:

1. Preparation

In order to motivate yourself on the difficult and thorny path of getting rid of extra pounds, you will need to conduct serious analytical work and honestly answer the following questions:

• Why do you need to lose weight?
• For whom should you lose weight?
• What will change in life with the acquisition of a slim body?

Reflections and arguments for each of the three questions must be recorded in a special notebook.
It is necessary to move on to the next phase provided that all the main points are fully disclosed, and the desire to get a “dream figure” has not dried up. 2 . Analysis of the reasons for weight gain

The main factors contributing to the appearance of extra pounds:

• Often, a sharp increase in body volume is a consequence of hormonal imbalance. Without normalizing the functions of the endocrine system, you will not be able to lose weight.

Advice : It is recommended to consult your doctor and undergo a medical examination.

• The second point is to evaluate your daily diet. If the menu is dominated by fatty, fried foods, a large number of sweets and baked goods, it will not be possible to cope with large body volumes.

Advice: Divide all harmful foods into 2 groups: the first - I can refuse, the second - it’s very difficult, I can’t. Consider lower-calorie options for familiar delicacies, get recipes for homemade dietary baking.

• It is important to analyze not only eating habits, but also the level of physical activity.

Advice: the assessment is made based on the following characteristics: “low” - most of the time is spent inactive, physical effort is rarely made, prolonged work in a sitting position; “moderate” - there are sports and physical activities, walking, periodic activity during the day; “high” – professional sports, hard physical work.

3. Finding a solution

Be sure to read: How many kilograms can you lose in a month with proper nutrition, weight loss rate on PP

Having made a conscious decision to change, while clearly understanding your weaknesses, all that remains is to create an effective plan. You must immediately abandon any hunger strikes, express methods and mononutrition.

A competent program should provide not just getting rid of excess volume, but also become a system that allows you to maintain the acquired figure and maintain health.

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.

Be sure to read: How and how to eliminate hormonal abdominal obesity?

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.

I want to lose 30 kg: where to start at home

In order to lose weight, it is not necessary to resort to the expensive services of a nutritionist and fitness trainer.

The following recommendations will help you organize an effective weight loss process on your own at home:

• Prepare or purchase the necessary equipment: a centimeter, floor scales, comfortable sportswear, shoes, fitball, small dumbbells (you can use water bottles).
• Create a “Diary” to schedule your daily diet, record initial body measurements, track achievements, and physical progress.
• Study different sources of information about healthy food, choose suitable dietary recipes for every day.
• Make a detailed menu for the first 3-7 days, purchase products according to the list.
• Prepare containers for ready-made lunches for work or on the go.
• Plan at least 3 workouts per week for 25-30 minutes. Think over a set of exercises for each lesson.

What is the normal rate of weight loss?

Every extra kilogram causes irreparable harm to the body. But what can we say when excess body weight is 30, or even 40 kg? Here you can only dream about health! And in order not to cause even more damage to your body, you need to adhere to the optimal rate of weight loss for obesity.

And what should it be so that you can lose weight without ruining your body?

A safe and acceptable rate of weight loss is no more than 200-300 grams per day! And this is a scientifically proven fact!

Thanks to this pace:

• the body does not experience any stress;
• no sagging skin;
• fat is burned, not muscle;
• the lost weight does not return;
• the results obtained last for years.

Therefore, if you want to achieve results that will please you for many years and maintain your health, then you need to lose weight gradually.

How to lose 30 kg: proper nutrition

If you are overweight, you should initially focus on changing your eating habits. Changing your diet should happen gradually. In order to accustom the body to a different nutritional system, it will take from two weeks to a month.

You can lose weight without harming your health by following 5 key rules:

1. Not to starve!
2. Eat evenly, the optimal serving size is 250 g.
3. There should be at least 4-6 meals during the day.
4. Have dinner no later than 2-3 hours before bedtime.
5. Maintain a drinking regime - 1.5-2.5 liters of clean water per day.

Authorized Products

The basic “food basket” of a person losing weight should consist of healthy and natural food.

Table No. 1 List of main permitted products

Prohibited Products

Yeast baked goods, baked goods made from white wheat flour, and fast food should be completely excluded from the diet.

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In addition, prohibited products include:

• semi-finished products (sausage, frankfurters, dumplings);
• smoked meats;
• pickles, canned food;
• store-bought sauces, mayonnaise, ketchup, margarine;
• refined sugar and high-calorie sweets.

Salt should be used in limited quantities, flavoring food with seasonings and herbs.

3 month weight loss program

Working on yourself for 3 months will include several points. Desire and good motivation come first. An approximate program for those who are deciding how to lose 30 kg of excess weight looks like this:

• 1 month. You need to start training 3 times a week. Subtract 250 units from your daily calorie intake. Once a week, have a fasting day with complete fasting.
• 2 month. Increase the number of workouts to 5 per week, and their duration - 2 times. Once again reduce the number of calories to 1500-2000.
• 3 month. Start alternating your regular training regimen with interval exercises, doing the latter twice a week. They are the most intense and therefore fat burning. Duration from 1 to 1.5 hours. Go to daily consumption of 1200 kcal.

Diet Minus 30 kg: menu for the week

Considering the list of acceptable ingredients, creating the right diet will not be difficult.

Table No. 2 Sample menu for weight loss for 7 days

Plain water, green, black tea, consumed at any time if desired. The basis of the dishes are protein components, fiber in the form of vegetables and slow carbohydrates. One serving of food - 250-280 g.

Protein diet

A protein diet can ensure rapid weight loss. There are no fats or carbohydrates here. The main products on the menu are: lean fish, white chicken, greens and seafood. Throughout the diet, they consume protein foods, and on 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.

Approximate protein diet:

• Breakfast: four boiled whites without yolks.
• Snack: chicken breast without bread and salt - 100 g.
• Lunch: white chicken or lean fish - 100-150 g.
• Afternoon snack: a can of tuna in its own juice, without oil.
• Dinner: two boiled chicken proteins.
• Before bed: a glass of kefir.

All food is prepared without salt and sugar. On a carb day, add a bowl of pasta without using any sauce or seasonings.

Daily training program: 10 exercises for the whole body

If nutrition is the basis for losing weight, then sports is the foundation for building a beautiful figure.

Before the start of the lesson, a short warm-up is performed to warm up the muscles and joints: stretching, rotating the limbs, turning the head and torso, bending.

An approximate version of a weight loss complex for the whole body

1. Walking in place -5 min.

Steps on the spot are made with high knees. If the room allows, you can “walk” around the room, maintaining an average pace of movement.

2. Leg swings - 2X15

The legs are abducted forward, backward and to the sides. It is required to perform at least two approaches 10-15 times in each direction.

3. Squats - 3X10

The classic version of squats is performed with your own weight. To increase efficiency, you can take a small load in your hands. While the pelvis moves downwards, the back remains straight and the knees do not go beyond the edges of the socks.

5. Side lunges - 3x10

Lunges are an effective exercise for working the entire thigh. Moving to the side allows you to strengthen the inner leg area well.

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5. Chair push-ups - 2X12

Waist-level push-ups are a lighter version of the regular floor press.

6. Leg raises up from a lying position - 2X15

To perform the element, you need to lie on your back, stretch your legs, and hold the ball between your ankles. Slowly raise your straight legs and upper torso up, hold the position for a couple of seconds and lower down.

7. “Spring” - 2X15

To carry out the exercise, you will need any suitable equipment (fitball, water bottle, towel). You need to take a horizontal position on your back, hold the ball in your palms, stretch your limbs up, move the object between your feet and lower your torso.

8. Raising the body while lying on your stomach - 2X12

Regular performance of the element allows you to strengthen the muscles of the back, buttocks, and abs. You need to take a horizontal position on your stomach, stretch your arms in front of you. Raise your body up and hold for a few seconds, then return to the starting position.

9. Bicycle - 1-2 min.

It is required to “pedal” without stopping during the entire exercise. For comfort, you can put a pillow under your head. During performance, the pelvis does not come off the floor, the abs are tense.

10. Plank - 30-60 sec.

Systematic execution of the static element ensures that the muscles of the whole body are worked, forms beautiful posture, and removes a large belly. Every week, you can practice different types of planks: classic, side, reverse.

The main complex must be completed with stretching for all groups of working muscles.

About “Diet 30” from Osama Hamdiy

Scientist Osama Hamdiy created a unique nutrition principle under which anyone can lose 30 kg. The system is based on chemical reactions occurring in the body. The diet is balanced, so when losing weight a person does not lack nutrients.

The diet lasts 30 days. During this time, you can drink water and unsweetened tea without restrictions. Drinking coffee and carbonated drinks is prohibited. It is allowed to use raw vegetables for snacks. 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. It is allowed to use spices in small quantities: onions, garlic, pepper.

All fruits are consumed except banana, grapes, figs, dates and mangoes. Of the vegetables, only potatoes are prohibited.

The diet menu for a month starts on Sunday. In the diet, you cannot replace some food products with others, and also change the menu of certain days. There are two diet options: egg and cottage cheese. An example of a diet can be seen in the photo.

Reviews from women who went on a diet note amazing results and weight loss of up to 28 kg. But they warn that while on a diet you must exercise, otherwise the skin will sag and the effect will be lower.

Lose 30 kg in 2 months: real ways

In addition to diet and sports, the following effective methods allow you to reduce body size:

• Massage . It will take at least 10-12 sessions of professional massage to get noticeable results. The use of hardware techniques allows you to see the first results after 2-3 procedures.
• Wrapping with cling film. You can do it yourself at home. Anti-cellulite creams, clay, and seaweed are used as an additional substance that enhances the effect of the procedure. As a result of cosmetic manipulations, the condition of the skin improves, toxins and excess fluid are removed from the body.
• Surgical intervention . The use of cosmetic surgeries - liposuction, lipolysis. Before deciding to take such an extreme step, it is important to objectively assess all possible risks and take into account any contraindications that exist for these procedures.

What to eat for lunch and can you drink with dinner?

If you eat a large enough breakfast, you will feel full for about 4-6 hours. So after eating a big breakfast at 8 a.m., you'll start to feel a little hungry around 1 p.m. In my personal experience, having a salad and soup for lunch keeps me feeling good for the rest of the day. This menu has great energy value, and its lightness saves you from afternoon lethargy, which often occurs after heavy meals. This lunch helps me tide over until dinner, which I eat with my family at home.

Dinner is the second most important meal of the day (after breakfast) in terms of coordinating circadian rhythms. It tells the brain that the nutrition cycle has ended. As soon as it becomes clear to your body that there will be no more food, it begins to gradually switch to repair and rejuvenation mode.

In our family, it is customary to be content with a traditional dinner of protein products and vegetables cooked with healthy fats. At dinner, we do not load up on simple carbohydrates, because in the late afternoon it becomes more difficult for the body to control glucose levels and these carbohydrates are stored as fat. To improve digestion and sleep, I usually try to leave 3-4 hours between my last meal and going to bed.

In 2-4 weeks, your body will become so accustomed to the new routine that you will no longer feel hungry after the time allotted for dinner. But the most interesting thing happens when people follow the ORP regime for quite a long time. Many of them report that if they eat dinner much later than the set time, or eat or drink something late in the evening, they feel like food is stuck in their stomach, as if the stomach doors have closed for the night and it will only resume work in the morning.

If you're going to have a cocktail, a bottle of beer or a glass of wine, do it either before dinner or during your meal. By drinking alcohol after dinner, you are delaying the time of taking what your body considers the last piece of food for the day: even a drop of alcohol is also food!