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
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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.
Weight loss program
It is designed for 28 weeks, but in practice, people, exactly following the plan proposed below, lose weight 30 kg faster.
Nutrition
Daily water intake: 30 ml per 1 kg of weight.
Cleansing. Week 1
Daily calorie intake: from 200 to 1,100 kcal.
Nutrition Features:
- fractional meals;
- 5 meals;
- small portion sizes.
Schedule:
- 1-3 days - intestinal cleansing;
- Day 4 - liver cleansing;
- Day 5 - cleansing the whole body;
- Days 6-7 - skin cleansing.
Menu:
Weight loss. Weeks 2-4, 7-8, 11-12, 15-16, 19-20, 23-24
Daily calorie intake: 800-1100 kcal.
Nutrition Features:
- fractional meals;
- 5 meals;
- small portion sizes.
Menu:
Weight stabilization. Weeks 5-6, 9-10, 13-14, 17-18, 21-22
Daily calorie intake: 1500-2000 kcal.
Nutrition Features:
- fractional meals;
- 6 meals.
Menu:
Consolidation of the result. Weeks 25-28
Daily calorie intake: 1,500 kcal.
Nutrition Features:
- protein diet;
- fractional meals;
- 5 meals.
Menu:
Workout
1. Charging
Start your morning with exercise. In just 15 minutes you can speed up your metabolism for the whole day, get a boost of energy, and start the fat burning process. The main thing is to do it daily and correctly. An approximate set of exercises could look like this.
Warm-up: alternating leisurely and rhythmic walking, stretching.
Main part:
- squats;
- swing your legs and arms;
- bike;
- leg raises;
- hoop;
- scissors for hands and feet;
- bends;
- rotation of the brushes;
- body twisting;
- working with an expander.
Cool down: You can repeat the warm up exercises.
2. Jogging
After exercise, go for a run: it intensively burns fat, strengthens the muscle frame, and normalizes the cardiovascular system. Sample training plan:
3. Exercises
During the day, if you are not ready to go to the gym yet, work out at home. The approximate set of exercises proposed below allows you to work all muscle groups. Suitable for beginners and people with experience. It gradually becomes more complex and changes, and this prevents the addictive effect.
This training plan fits perfectly into a 30 kg weight loss program in 7 months. After six months of such classes, you will be ready to go to the gym and master more complex machines there for the last month.
4. Walking
And the last thing you can do for your large-scale weight loss is to properly organize your walking. We warn you right away: you won’t be able to just walk in the evenings and enjoy the fresh air. We will leave this to those who lose 5-6 kg. We, with our extra 30 kilograms, need slightly different programs:
- The easiest option is to download a pedometer to your phone and take at least 10,000 steps every day.
- A more effective, but difficult way is interval walking: 5 minutes at an intense pace, almost running, then walk at a measured pace for the next 5 minutes. The total time is at least half an hour.
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.
In 6 months
If we are losing weight at home, then we can do it at any pace convenient for you. Quick ways to lose weight are described above. And now we’ll tell you about the safest nutrition system for health, which will allow you to get rid of the hated 30 kilograms in 6 months.
When creating a menu for this diet, you must take into account several important rules:
- Meals must be fractional. You must maintain a 4-hour interval between meals.
- Every day you should drink about 2 liters of clean water.
- Frying is strictly prohibited. But you can and even need to cook, bake and steam.
- You will have to completely abandon any smoked meats, sausages, various sauces, confectionery and bakery products made from white flour, potatoes, various carbonated drinks, butter, full-fat (whole) milk and sour cream.
- The daily diet should contain a variety of greens, fresh vegetables and fruits, as well as cereals, whole grain bread (preferably crispbread), whole grain pasta, lean fish and meat.
With this diet, you can not only lose 30 kg in six months, but also finally switch to proper healthy eating. By sticking to it in the future, you will be able to prevent the development of obesity.
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:
- Not to starve!
- Eat evenly, the optimal serving size is 250 g.
- There should be at least 4-6 meals during the day.
- Have dinner no later than 2-3 hours before bedtime.
- 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
| № | Category | Scroll |
| 1 | Meat | Veal, rabbit, turkey, skinless chicken, lean beef, lean pork |
| 2 | Fish | Marine, all low-fat varieties |
| 3 | Milk | Cottage cheese up to 5%, low-fat sour cream, hard, curd Adyghe cheese, Feta, fermented milk drinks, milk from 0-2.5% |
| 4 | Vegetables | Any fresh or frozen vegetables, potatoes, beets in moderation |
| 5 | Fruits and berries | Unsweetened fruits, apples, pears, peaches, plums, citrus fruits, avocados, dried fruits |
| 6 | Cereals | Buckwheat, oatmeal, rolled oats, millet, brown rice, barley, chickpeas |
| 7 | Greenery | All |
| 8 | Eggs | Chicken, quail |
| 9 | Vegetable oils | Olive, flaxseed, sesame, camelina |
| 10 | Seeds and nuts | Pumpkin, sunflower, flax, sesame seeds, walnuts, pine nuts, almonds, hazelnuts, cashews |
| 11 | Bread | Whole grain, rye, oatcakes, yeast-free toast, biscuits, thin pita bread |
| 12 | Beverages | All types of tea, chicory, homemade compotes without sugar, herbal infusions, coffee (no more than 2 cups per day) |
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.
Per month
How to lose 30 kg in a month and is it realistic? Let's say right away - yes, it is possible. But in order to lose such impressive excess weight, you need to properly speed up your metabolism. Stimulated metabolism gives the body the opportunity to process everything absorbed with the greatest benefit for it. You can speed up metabolic processes:
- fasting and avoiding carbohydrate foods;
- increasing physical activity;
- taking water and thermal procedures (in particular, visiting a bathhouse or sauna);
- fractional meals.
Unloading + sport
The methods listed should give the body a real shake-up and force the digestive system to function in an enhanced mode. A particularly important point is physical activity. Losing 30 kilograms in 30 days without exercise is almost impossible.
A fasting day dedicated to protein foods will help move stalled weight downwards. If you deprive the body of its usual nutrition and subject it to short-term stress, it will burn a lot of fat.
But such unloading is allowed to be done no more than 2-3 times a month. A longer diet will inevitably lead to poisoning - during the breakdown of proteins, a large amount of toxins is formed.
Diet
Here is a detailed diet menu with which you can lose 30 kg in just a month. Let us immediately note that it is strictly forbidden to rearrange rations, replace some products and dishes with others, and also adjust their quantities. We need to start on Sunday.
| 1st | Having breakfast | A serving of low-fat cottage cheese (100 g) and a cup of unsweetened green tea. |
| Let's have lunch | Boiled beef (preferably veal) liver (100 g), a couple of boiled eggs, hard cheese (100 g), one tomato and a cup of unsweetened tea. | |
| Let's have dinner | Boiled fish (200 g), hard cheese (100 g), fresh vegetables (200 g) and green beans (100 g). | |
| 2nd | Having breakfast | Boiled lean meat (100 g), stewed vegetables (100 g) and a cup of unsweetened green tea. |
| Let's have lunch | Boiled beef (100 g), a couple of boiled eggs and a cup of unsweetened tea. | |
| Let's have dinner | A portion of low-fat cottage cheese (100 g), boiled fish (200 g) and a glass of milk. | |
| 3rd | Having breakfast | Boiled turkey fillet (200 g), one tomato and a cup of unsweetened green tea. |
| Let's have lunch | One boiled egg, vegetable salad, not seasoned with any oil (200 g) and a cup of unsweetened tea. | |
| Let's have dinner | Boiled or stewed lean meat (200 g), stewed vegetables (100 g) and a glass of apple juice. | |
| 4th | Having breakfast | Boiled ham (200 g), fresh or stewed cabbage (100 g) and a cup of unsweetened tea. |
| Let's have lunch | A couple of boiled eggs, a vegetable salad without any oil (200 g), and a cup of unsweetened tea. | |
| Let's have dinner | Boiled chicken fillet (100 g), carrot salad (100 g) and any nuts (50 g). | |
| 5th | Having breakfast | Low-fat yogurt (100-150 g), boiled lean meat (200 g), vegetables (100 g) and a glass of still mineral water. |
| Let's have lunch | Boiled fish (200 g), hard cheese (100 g) and a cup of unsweetened tea. | |
| Let's have dinner | Vegetables (unlimited quantity). | |
| 6th | Having breakfast | A couple of boiled eggs, boiled beef or chicken liver (100 g), boiled liver (chicken or beef) and a cup of unsweetened green tea. |
| Let's have lunch | Boiled fish (100 g), hard cheese (100 g) and vegetable salad, not seasoned with any oil (100 g). | |
| Let's have dinner | Several fruits. | |
| 7th | Having breakfast | Boiled meat (200 g), boiled or stewed vegetables (100 g) and a cup of unsweetened tea. |
| Let's have lunch | Fruits (unlimited quantity). | |
| Let's have dinner | Boiled chicken fillet (100 g), boiled or stewed vegetables (100 g). |
To get the desired effect, you need to do a set of simple exercises every day aimed at working the abdominal and thigh muscles. Otherwise, after you get rid of those extra pounds, your skin will sag.
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.
| Day of the week | Morning | Lunch | Dinner | Afternoon snack | Dinner |
| Monday | 2 boiled eggs, half a grapefruit | Cottage cheese with banana -100 g., | Chicken broth, rye crackers | Half a grapefruit | Fish cutlets - 2 pcs., cut from fresh vegetables |
| Tuesday | Curd casserole with dried apricots, tea | 2 apples | Turkey steak with vegetables | A handful of nuts, unsweetened yogurt | Baked pollock fillet, carrot salad |
| Wednesday | Oatmeal on water with prunes | Cottage cheese, green tea | Borscht, bran bread | A glass of fermented baked milk with flax seeds | Ground chicken meatballs, broccoli casserole |
| Thursday | Omelet with herbs, chicory | 3 peaches | Cauliflower soup with rabbit meat, whole grain toast | Cottage cheese without sugar | Stewed cabbage with beef |
| Friday | Buckwheat with onions, boiled egg | Pear, yogurt | Baked chicken breast with garlic, | 2 oranges | Seaweed and seafood salad |
| Saturday | Oat pancakes, tea | 2 slices melon | Ukha, a piece of bran bread with squash caviar (no sugar), green tea | Half an avocado | Steam cutlets with spinach |
| Sunday | Millet porridge | Thin lavash tubes with cottage cheese and raisins, tea | Pasta balls (from durum wheat) | A glass of kefir | Stewed beans with vegetables |
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.
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.
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.
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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