Svetlana Shidlovskaya, Mila Gritsenko, Olga Malysheva and other girls tell how they lost more than 10 kg and explain how life changed after.
Svetlana Shidlovskaya, BeautyHack expert, participant of “Crazy Drying”. Has lost 30 kg
“I have been involved in sports all my life and have been slim. After the second pregnancy, she threw off the excess, but did not fully get into shape. I got carried away with work, limited physical activity and stopped monitoring nutrition. In three years my weight has increased to 85 kilograms.
When I decided to lose weight, I found the Frenzy Drying account. Registered. I bought a subscription for the next season and started studying.
She lost 2 kg in a week. I understand that it was water, not fatty tissue, but the result was inspiring. In the first season of the game, she did not cope with the third task and flew out of the project. But she has already lost 8 centimeters at the waist and 7 kilograms. After the departure, she continued to practice (twice a week cardio and daily gymnastics) and threw off another 4 kg.
During the second season, she lost another 6 kilograms and reached the final. I ate 5-6 times a day.
Cereals, vegetables, meat are required in the daily diet. According to the ratio of KBZhU (calories, proteins, fats, carbohydrates), the protein content was slightly overestimated (by 8-10%). The daily calorie intake was 1800 kcal - I was not starving! The main secret: always have a healthy snack with you - helps to avoid food disruptions. You don't have to be hungry - it's stressful for the body. Now I weigh 55 kg. I work out in the gym. I eat in the same way as during the project: 6 times a day in small portions. The body is already used to it, and I feel comfortable in this mode. I have already talked about how losing weight changed my life here."
Mila Gritsenko, coach and star coach. She lost 36 kg
“My story of losing weight began at the age of twelve - I tried everything on myself: pills, diuretics, laxatives, hunger strikes. There were compulsive overeating and even bulimia - a manic desire to get rid of food, in any way.
When I got pregnant, the doctors told me I could eat anything. She went to give birth to about 90 kilograms with an increase of 157 centimeters.
After the baby was born (I was only 18 years old), I weighed 83 kg. and looked like an aunt: unkempt, always in robes. I was saved by a child - I tried to eat healthy food and go on a diet for nursing, because from improper nutrition my son started a rash.
For the first week in this mode, it took about 4 kg., Without hunger. Of course, it was water, not fat, but motivation to continue.
I spent three months on a nursing diet and suffered from postnatal depression, then it became easier. After 5 months, I already weighed 49 kg.
My nutritional system is not about protein, fat and carbohydrates. I suggest counting grams: just take and buy a kitchen scale.
For breakfast, the weight of the food should be 250 grams. - the right proteins and carbohydrates. Then a snack - 150 gr., Something light: proteins or carbohydrates, fruit or yogurt. For the first snack, you can afford healthy sweets. Lunch should weigh 220 grams. - you need to reduce the number of grams by the evening. The second snack will be only 100 gr., And 200 gr. - dinner. There is no specific interval between meals - at least two hours, maximum four. You cannot take a break for more than four hours, metabolic processes may slow down.
Each serving is increased upon reaching the desired weight. Accordingly, it turns out: 400-350-300 gr. and snacks 200 gr. I myself observe this principle and do not recover."
Julia Boldysheva, mom and and owner of the nutrition account @ sj771. She lost 40 kg
“I have never been a full child. At 18, she weighed 48 kilograms with a height of 158 centimeters. But by the time I was 30, my weight was already 103 kg. This is the result of food seizing stress. A year before losing weight, there was a frozen pregnancy, and against the background of experiences she gained another 16 kg.
I started losing weight in 2013. The goal was one - to lose weight in order to get pregnant and have a baby. At this time, the endocrinologist and gynecologist also advised to lose weight by 3-5 kg. A month later, it took 12 kg at once. I can't say that I was eating right. I excluded everything from the diet (salt, sugar, olive oil), and once again a week I did fasting days - 2 kg "flew away". Now I do not advise anyone to repeat this, because in the following days the zhor began. All that was left was to eat cucumbers, cottage cheese, drink plenty of water and swim to be distracted. And as a bonus, hair falls out, problems with the kidneys and spine appear. The ideal option is 2-3 kg. per month.
When the weight reached 75, I went to the gym. Now I understand that I had to go straight away, without looking back at anyone. And then she was terribly shy!
I worked with a trainer: 3 times a week strength training and every day 40-minute cardio, and sometimes a circuit training.
A year later, she weighed 65 kg. During pregnancy, I gained only 10 kg, most of which remained in the hospital. During lactation, the weight increased to 74. And when my daughter was 5 months old, I began to lose weight again and did group Pilates every day. Plus walks with a stroller in the evening. Now I'm 34 and weigh 62 kg.
In my case, the saying “eat breakfast yourself, share lunch with a friend, give dinner to the enemy” works 100%. The breakfast is the most hearty (500-700 kcal) and there is always oatmeal in it. For lunch - pasta or legumes, for dinner - a small portion of chicken breast and green salad. There are snacks. The first is the most nutritious: toast with tuna or avocado. The second is kefir, yogurt or cheese cakes. Thanks to this scheme, I eat sweets in the morning. Now I can listen to the body, I know that there is no need to eat foods with a high glycemic index. For example, I can’t eat potatoes because I don’t gorge on them.”
Ira Tarabukina, blogger and fitness trainer (@irabuka). Has lost 15 kg
“I seriously thought about the figure at the age of 18. Then a young man took me to the gym for the first time, where I just fell in love with strength training. My weight was about 60 kg. (now I weigh about the same and this is muscle mass), but there were problem areas in the abdomen, legs, hips. Initially, I thought: in order to gain muscle mass, you need a lot of fat. So I stopped at the 75 kg mark, realizing that this was too much. It took 5 months to lose weight. I started eating a calorie deficit and exercising four times a week (strength training). Nutrition is hyperimportant, but I have never encouraged girls to limit themselves in food. Many people find it difficult to believe that you can eat everything. For example, for breakfast I like bread with cheese, milk, banana. For lunch - vegetables with a garnish of legumes or any cereals and a proteinaceous meat or fish dish. For dinner - cottage cheese with honey and vegetable salad with vegetable oil. Snacks are a must. It can be an apple, dark chocolate, nuts. It was important for me that in the end the daily calorie intake was obtained - 1700. For comparison: before losing weight, I consumed 3000 kcal per day.
I counted calories every day for a year and a half. She also taught her mother, thanks to which she lost 12 kg. But it's important to understand that counting calories is a temporary measure that teaches you to eat right. Later, everyone refuses this, but continues to eat right, already knowing the composition of the products. Three months later, I weighed 68 kg. and went to Paul Dance class.
For 4 years now I have been maintaining my figure, not trying to gain muscle mass or pump up an incredible number of "cubes". I would like to have the same relief up to 60-70 years. I practice three to four times a week. It can be strength training and group training, which I do in the gym."
Olga Malysheva, beauty blogger. I lost 10 kg
“I always ate a lot - when I was in school, when I entered college. Snickers, bounty, kinders almost did not affect the figure until 22 years old. In 2006 I graduated from the university - I was 21, I started working. The problems of the "adult" began to seize up imperceptibly to herself - emotional people always do this. At some point (it seems, it was 2010) she gained catastrophic weight for herself. Over the years, from 51 kg. I gained 62 kg. and went to a psychologist. I was incredibly ashamed that I was fat - because I remembered myself thin in my university years.
When I started working with my therapist, we solved many problems, removed a large number of inner fears. And then I realized that I definitely would not break off the diet. Usually it was like this: the diet always started well, but on the third day I broke down. And then again - days on kefir and water. In 2011, I managed to lose 10 kg, but I got them back almost instantly.
The SISTEMA ME diet was a real discovery. The idea of the system is as follows - you divide your food 5-6 times a day, weigh everything in grams.
I started my morning with a glass of water - I can't stand it, but it's important to do it in the morning. For breakfast I cooked oatmeal in water with berries and ate two egg whites - about 60 grams. oatmeal and 100 gr. berries. The second meal two hours later - three pieces of fitness bread and nuts. For lunch - chicken breast (100 gr.) In an airfryer or steamed, 200 gr. green vegetables and a little buckwheat with olive oil. The fourth meal is the same as the third, but sometimes I skipped it - I ate too much. For dinner - low-fat cottage cheese. There were also fruits as snacks (except for grapes and bananas), but they are allowed only in the morning. Milk is excluded from the diet - it is poorly absorbed by the adult body. Weight loss advice - black coffee will save you if you feel hungry between meals. After it you stop wanting to eat. Chicken breast,seafood, low-fat fish - all this is possible. Red meat is not. Once a week / two for SISTEMA ME, a “cheat meal” was allowed.
10 kg. gone in three months. I included sports in my plan after a month of the system - I train with coach Yuri Gavrish (@_sickpuppy). I do not advise doing sports when you are starting to lose weight. First you should see that you have dropped at least a little, and then you can go into the hall. I started doing “chiit” - high intensity interval training. This is high intensity interval training. It includes 4-5 exercises for different muscle groups, which are performed in 3-4 sets and without rest pauses. Any interval training will speed up your metabolism.
The right environment is an important aspect of successful weight loss. If your man is not happy with the way you look, then most likely you need to change him. If a man starts with "fats", then he will end up with your character, which cannot be changed. My husband fell in love with me when I weighed 62 kg and that was the motivation to look even better. When I lost weight and began to weigh 54 kg., He said: "Wow!" - but in fact he didn't care - he knew that it was better for me and was happy about it."
Eleanor Kravchenko, creator of the Taste of Harmony course and blogger. She lost 25 kg
“At the age of 16, I abruptly quit sports - rowing, which I have been doing since I was 12. Athletes often put on pounds when they stop exercising. Like many, I did not know how to eat, living in a new rhythm. As a result, at the age of 17 she weighed 75 kg. with a height of 162 cm and had a 6th breast size - this completely discouraged men from getting to know me, but for me it was important.
In the same year, I decided to lose weight and read about mono diets. Now, with the education of a nutritionist, I understand that this is a disaster: proteins and fats, vitamins do not enter the body, the cycle is broken. But then I could starve, and in the evenings I ate a kilogram of tiramisu or a loaf of bread, because the body did not receive calories and demanded them! I had compulsive overeating - I broke off diets, ate a lot, quickly and in secret. It turned out to be a vicious circle: I went on a diet, ate less than 800 kcal per day, threw off 5 kg, and then ate with a clear conscience. During the year I tried about 50 diets: buckwheat, kefir, apple, Protasov, Chinese, Larisa Dolina's diet and various mono-diets and realized that they did not work. It was then that the healthy lifestyle craze began, and the first Instagram accounts appeared. I just started to eat right and in small portions: eat vegetables, fruits, cereals, oatmeal. This partly worked, I increased the number of calories to 1200, so I could hold out on this diet for two weeks and lost less. And all this was accompanied by aversion to his body. I did not have relationships with men, I could not go to the beach, to the pool, I bought loose clothes, all my thoughts were devoted to what I eat and how I look.
After graduating from the Institute of Expertise and Assessment with a degree in clinical nutrition, I weighed 63 kg. - knowledge about proper nutrition has done its job.
I didn’t eat in the evenings, refused butter, didn’t exceed the total calorie content, excluded fast food, sweets. But getting rid of overeating did not work. Before losing weight to the right weight, I got acquainted with intuitive eating. You can eat whatever you want, but at the request of the stomach. It is important to listen to yourself and eat what he really requires: a cucumber, potatoes or pizza?
Tired of stress and weight jumps, I began to find out what are the psychological reasons for such "overload". For example, I lacked love: not only for myself, but also for my parents. I began to talk to myself, explaining to myself the reasons for the "overload", as the mantra repeated that food is not a consoler, not a drug, not safety and love.
At this time, a man appeared who also supported me.
Kilograms were gone in six months. Cardinally, I did not deny myself anything and now I do not prohibit anything. But I don't want much anymore: chemical cakes, kilos of sweets and other sweets. It turned out that overeating is the result of inhibitions. For two years now my weight is 52 kg, now I'm 22”.
Regina Nitsievskaya, blog author @fat_go_away_pp, nutritionist, psychologist. Has lost 60 kg
“As a child I was an ordinary child, extra pounds began to appear after the fifth grade. The reason is banal - overeating. When my weight reached 126 kilograms, I stopped weighing - this was in the 1st year of university. I didn't type any more, but I realized that I needed to do something. I've been losing weight all my adult life. These were endless cycles of extreme diets (kefir, buckwheat) and food breakdowns, during which the body stored every calorie it received and the weight became more. One day I woke up and realized that I was ready for a change. In the beginning, she simply eliminated high-calorie foods: sweets, sauces, fast food, and started playing sports at home. In May 2010, I went to the gym and began to delve into the principles of proper nutrition, trying not to miss a single important detail. From time to time, like in childhood, I had food breakdowns. But it normal! Everyone has them (even professionals). Today, to eliminate this, some practice weekly cheat meals - days when you can eat "forbidden". They are beneficial for metabolism and psychological comfort.
My hack for dealing with food breakdowns is to wait it out, draw conclusions, let go and continue on your way with the same enthusiasm.
At some point, I developed an unhealthy fanaticism regarding nutrition: the list of foods became scarce, and the frequency of sports activities reached 6 times a week for 2-3 hours. I weighed myself in the morning and evening, and +100 gr. on the scales caused panic. Worse than then, morally, I have never felt.
It ended with the fact that I tried the fashionable at that time "drying", got the necessary relief, and when the time came to get out of it, I gained weight again in two weeks, although I ate with a slight calorie deficit.
I got depressed. Then I decided that I would not lose weight anymore, but first I would work on my psychological state. I didn't go to a specialist - I came to this intuitively. I realized that the cause of my troubles is a constant internal conflict and wrong attitudes, pulling me down. Now I weigh about 63 kg, but I still don't weigh myself - the reflection in the mirror suits me and the numbers are not important."
