How to lose weight by 30 kg: diet, exercise, feedback

Lose weight by 30 kg dream of all people with excessweight. But how do you go from dream to reality? Practice proves that losing weight is not so difficult, it is enough to choose the right diet and effective exercise.

Basic principles

Lose weight by 30 kg is possible, but it should be doneconsciously. Rapid weight loss is due to the removal of fluid from the body and reduce muscle mass, and fat deposits go only for a long time.

Rapid weight loss weakens the body, reducesimmune defense, leads to nervous breakdowns, depression. Haste here can lead to fainting, insomnia, convulsions in the limbs and infectious diseases.

The diet should not harm the health. Weight should be reduced gradually, not more than three (or better - one) kilogram per week.

Do not be excessively addicted to mono-diets. They first quickly lose weight, then the arrow of the weights freezes, and weight loss stops. The body gets used to a monotonous diet and stores fat mass.

In addition to diet, in the life of a slimming person should appear physical stress, which will enhance metabolism, tighten the skin and lift the mood.

Caloric content of food

You can lose weight by 30 kg when using 1200 kcal per day. This is the minimum amount of energy that the body needs to ensure normal life.

The daily requirement for calories is calculatedindividually. Some people stably lose weight and at a higher rate. This is due to the accelerated metabolism and a number of other factors. You can not eat less than 1200 calories, because the body will not have enough energy for a normal life. The daily need for calories should not be satisfied with fast carbohydrates and fats. It:

• flour products (bread, rolls, pastries);
• sweets (sugar, sweets, chocolate, confectionery);
• carbonated drinks;
• potatoes;
• white and brown rice;
• sweet berries and fruits;
• sauces.

Consumption of these products causes a sharpIncrease in sugar in the blood, which the human body converts into fatty deposits. Satisfy such food can not be, since half an hour later there will be a feeling of hunger.

Do not completely give up carbohydrates, soas they play an important role in metabolic processes. Fast carbohydrates should be replaced by slow ones. The latter give a lasting feeling of satiety and are useful for health. To slow carbohydrates carry:

• porridge, which is made from whole grains;
• bread from whole grains;
• fruits and vegetables that do not contain starch;
• bitter chocolate;
• leguminous crops;
• berries;
• mushrooms.

To remove 30 kg of excess weight without damage to health it is possible only by going to a healthy diet.

The use of fats

You can lose weight by 30 kg, but you can not completely eliminate fats from the diet, as this can provoke poor assimilation of vitamins and worsen the condition of the skin and hair.

The minimum daily fat rate is 20 g. Fats are harmful and useful. The first are saturated fats. Include all animals and solid fats on vegetable basis (coconut oil, margarine, butter). They slow down the metabolism in the body and do not harm health.

The second category includes unsaturated fats,containing in their composition a large number of omega-acids. They help the body to better absorb vitamins, improve the reproductive functions of the person, give energy. Useful for dietary nutrition. Such products include:

• vegetable oils;
• oily fish;
• seafood;
• Nuts, except peanuts.

Unsaturated fats are not only useful, but also very high in calories, so they should not be abused.

Metabolism

Lose weight by 30 kg per month really at the expense ofacceleration of metabolism. Stimulation of the metabolism will allow to process the eaten food with the maximum benefit for the organism and will positively affect the process of losing weight. To speed up this process it is possible due to:

• starvation and short-term rejection of carbohydrates;
• increasing physical activity;
• water procedures, including a sauna or a bath;
• fractional ration and frequent meals.

These techniques shake the body, make the digestive system work harder. It is especially important to pay attention to physical activity. Lose weight by 30 kg without fitness is almost impossible.

Unloading days on protein products will helpto move the weight off the ground. Deprived of the usual nutrition, the body, in a state of stress, actively burns fats. Such days should not be more than 2-3 per month. A longer diet can poison the body, since the proteins in the decay form a lot of toxins.

Protein diet

Rapid weight loss is able to provide proteindiet. There are no fats and carbohydrates. The main products in the menu are: lean fish, white chicken meat, greens and seafood. Throughout the diet, protein foods are consumed, and one day includes a dish containing slow carbohydrates, for the normalization of metabolism. You need small portions and often, at least six times a day.

Approximate diet of protein diet:

• Breakfast: four boiled protein without yolks.
• Snack: chicken breast without bread and salt - 100 g.
• Dinner: white chicken meat or lean fish - 100-150 g.
• Snack: a can of tuna in its own juice, without oil.
• Dinner: two chicken boiled protein.
• Before bedtime: a glass of yogurt.

All food is prepared without salt and sugar. On the day with a carbohydrate dish add a plate of pasta without using sauce and seasonings.

Diet slow slimming

Lose weight by 30 kg at home can be likequickly, and slowly. A quick method has been described above, and now - the safest method that will ensure the loss of cherished kilograms in 4-6 months.

When compiling such a diet, the following rules should be considered:

• Duration of the diet should be from four months.
• Eat often, every 3.5-4 hours.
• Drink plenty of water, about 2 liters per day.
• Do not fry, but soar, cook or bake dishes
• You can not eat smoked meat, sausages, includingsausages, sauces, sweets and confectionery. Under the ban comes potatoes, carbonated drinks, milk with a high fat content, sour cream, butter, bread, pastry from white flour.
• The diet is replenished with greens, raw vegetables and fresh fruits, as well as porridges, bread, whole-grain pasta, low-fat meat, fish.

This diet will allow not only to lose 30 kg, but also to move to the correct nutrition, which in the future will prevent the appearance of obesity.

About the "Diet 30" from Usama Hamdiy

Scientist Usama Hamdiy created a unique principlenutrition, in which, any person can lose 30 kg. A 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 without any restrictions drink water, unsweetened tea. It is forbidden to drink coffee and fizzy drinks. It is allowed to use raw vegetables for snacks. Two hours after the main meal, you can eat one carrot, lettuce leaf or cucumber. All dishes are prepared without vegetable and animal fats. Vegetables soar or boil in water. In small quantities it is allowed to use spices: onion, garlic, pepper.

Fruits use everything except banana, grapes, figs, dates and mangoes. Of vegetables, only potatoes are banned.

The menu of the diet, calculated for a month, begins withof Sunday. In the diet, you can not replace one food with others, and also change the menu of certain days. There are two versions of the diet: egg and curd. An example of a diet can be seen in the photo.

Reviews of women who were on a diet, celebratestunning results and weight reduction of up to 28 kg. But warn that during dietary nutrition, you must always go in for sports, otherwise the skin will hang, and the effect will be lower.

Exercises for losing weight

Can I lose 30 kg? Yes, it is possible to do this, but without physical exertion it is difficult. Those who want to lose weight should know that not all exercises help to reduce weight. If the classes are dynamic, then there may be an increase in muscle mass, and extra pounds will remain in place, but the fat tissue will still go away.

A set of exercises aimed at reducingweight, should give an aerobic load on the body. Classes are held at a fast pace and increase the pulse. In this situation, the body's energy is extracted first from glucose, and then from fatty deposits. In less quantity, there should be force loads.

The most important in losing weight is regularity. The duration of training should be at least 30 minutes, after only half an hour the body breaks down fats. To the loads you have to get used gradually.

The most effective load for weight loss are:

• Step aerobics. Helps to remove up to 400 calories in half an hour.
• Riding a bicycle, which can easily replace an exercise bike. Burns in 30 minutes 250-500 calories;
• Swimming. Helps burn 400 calories in half an hour.
• Skiing. Removes up to 330 calories.
• Running or intense walking. Burns 200-300 calories;
• Rowing. During the training 300 calories are burnt.

Efficient jumping on the rope is considered to be 15-20 minutes. They provide general training to the body, cardio.

Do not necessarily go in for sports at the fitness club,a lot of walking, running around in the mornings for 10-15 minutes. Yoga, pilates, dancing and other physical exercises will help to get rid of excess weight.

Regularity is the main guarantee of success, withany slimming program for 30 kg. If there is no possibility to find time for sports, then you should forget about the elevator and climb, go down the stairs on foot. Rarely to go by transport, and more to go. Choose a holiday is not in the restaurant, but in nature with active games.

Recommendations to slimming

It was written above about how to lose weight without pills. To the process of losing weight did not cause health problems and was comfortable enough, one should adhere to the following principles:

• replace the salt with lemon juice;
• split daily menu;
• drinking green tea;
• small plates for eating;
• replacement of the usual hard cheese with goat;
• application of L-carnitine before training;
• physical Culture;
• laughter and good mood;
• having sex;
• breakfast;
• long walks;
• sleep, not less than eight hours.

Do not forget about these little things that can improve the result several times.

Contraindications

Before embarking on a chosen diet, one shouldconsult a doctor. You can not go on a diet to women who are expecting a baby and breastfeeding mothers. Contraindicated in any diet for people with diseases of the intestines and stomach.

If you sharply reduce your weight, your skin will hang and cellulite will appear. Prevent these phenomena will help exercise and various courtship procedures (massage, wraps, scrubs).

Reviews of slimming

Many people say: "I want to lose 30 kg, but I can not." But those who have lost weight, note that this requires a strong motivation. It is necessary to completely revise your life. Many people had to abandon potatoes, sweet and flourish, soda for ever, etc. These people note that they simply do not need such products, and they convinced themselves of it. These ladies admire their new figure and do not want to grow fat.

There are women who have left the race. They managed to lose weight by 5-7 kilograms, and then they abandoned the diet. Some ladies, after they lost weight, recovered as soon as they returned to their habitual way of life.

Is it real to lose weight by 30 kg? Many people say that they say yes. To do this, you should combine proper nutrition with exercise.

For weight loss of 30 kg, people resort to various diets, both fashionable and individual, adjusted to the characteristics of the body. And those who achieved the desired effect, was the most important thing - the desire.