HOW TO GROW THIN - MY HISTORY OF HEALTHY WEIGHT LOSS - 8 KG IN 1,5 MONTHS  See details »

 
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  • 00:00: Hello to all my dear I gel on the galant I welcome you to my channel today I have a video that you took me so long requested especially in instagrama received 10 letters of the wish letter to make a video about how I lost weight so that before the guys waited for me today on channel step by step instruction of my personal 15 steps that I do in order to lose weight and keep yourself in shape and immediately in the introduction, I must
  • 00:30: say the fact that I'm not a nutritionist I'm not a fitness coach. I'm not a doctor, so I'm in This video will tell you about your personal experience about those dietary and fitness experiments I put above myself about that experience which I accumulated and I want to share this experience with you because I think I have quite good results, namely same results for a month and a half before for a month and a half, I lost 8 kilogram and most importantly that I have
  • 01:02: the following minus 5 volumes left centimeters of chest minus 6 centimeters at waist -9 centimeters in the thighs of hallelujah and minus 6 centimeters in the volume of the feet it seems to me that this is a cool result which I achieved for a month and a half not having caused damage to their health, I emphasize that all my experience is all about what I will be talking in this video is a healthy image life is no external cosmetic or any other interventions is
  • 01:34: only a healthy lifestyle diet and sport and another small an addition in the introduction I want to say that those who suddenly do not know me 37 years this is not the first diet for which I I sit at my experience and I accumulated several times typed 56 kilograms and their especially this problem was dumped it was natural for me after childbirth but I want to emphasize that up to two years back to me it was easier to lose weight than now so if you have such a goal and you want to go to her do not take any
  • 02:05: excuses are important so that you were within the healthy lifestyle so that you felt their body so healthy and strong as you can and want it to feel the rest of all the excuses and so Let's start I will tell you about 15 steps about 15 facts that you need to know for to sit on this diet on which I sit all these steps I broke into 3 group I'll start with the first part I'll call her psychological tricks the second part
  • 02:35: will be completely devoted to the theme of diet and the third part will concern directly sport and so start with the first part of the psychological component of weight loss and since me it seems that this is generally the most important part in the process because we are all know what is a healthy lifestyle all know what is proper nutrition but for some reason in the evenings instead of to make tea with chamomile we go to the fridge open the smear a sandwich with white bread butter we put sausage on top and all this is stuck Therefore, the jam is also psychological.
  • 03:06: component of how to behave within How to do it so as not to jam as Do it so as not to overeat this as it seems to me the most important thing in losing weight and in this part I will tell you about three important steps you must take in the the moment when you decided to sit on diet and so one step to tell to the whole world that you go on a diet than more and the wider the zone of responsibility the more serious your decisions will be made tell all the girlfriends tell
  • 03:38: most importantly all their malicious in girlfriends to whom the same are here chances to pinch you somewhere call them and tell them before claudia you know, I decided to go on a diet and you give her an official permit call once a week in the evenings to inquire well what did you eat today and what are your results and this one is terrible call waiting for an evening call from harmful girlfriend will be extra keep you within what I did on the all your instagram for one hundred percent
  • 04:09: sixty thousand subscribers of hurt that I sit on a diet and all of you distributed the moral right to ask ask questions well as the process and require instructions so I increased its I already understood that I It will not be easy to blush standing on the scales in the morning and before 106 ude thousands of eyes of souls and people who wait for me result step number two you should clearly understand why you do this make yourself a goal and the most
  • 04:39: list the main it literally list the why should I lose 5 kilograms or why should I decrease in size of waist minus 5 centimeters why do you need it put timelines because any goal should have a timetable for example to a wedding my girlfriend in June I should lose weight to 8 kilograms or to the graduation I must look stunning specific goal and formulate why do you need it and every time in the evening you will be close to
  • 05:11: break and eat this chocolate you sound like a mantra in June wedding at my girlfriend or in May at me high school graduation say this many times exactly as much as necessary in order to move away from the fridge and step away number 3 of the psychological point of view then any goal must be broken down into small phased goals for example, it is desirable that these goals expressed not in kilograms because you do not know exactly how it will go the process of losing weight maybe you will
  • 05:41: lag behind or vice versa plan, therefore short-term goals should be expressed in terms of how much you can about sitting on a stiff diet for example I I'll spend a week on a diet without bread without flour and sugar-free in any form this short-term goal a week without sugar it can be a little more everything depends on how much serious your goals this can be expressed in more serious forms for example I want month to sit on gluten-free
  • 06:12: a carbohydrate-free, rigid diet without sugar and like any goal you should have reward small flags for example, if I sit for a week without sugar without flour I will spend a Sunday at the spa salon I'll send you my family to friends on walk and dedicate this day to your body because we had this served or, for example, buy myself another bag which I have long dreamed of each A goal that requires serious psychological stress from you should
  • 06:42: have a reward put these small flags then it will be easier for you go from one flash drive to the next from next to everything from psychological part of you and me At least those tips ended and those instructions to which I adhere when I lose weight go further the second part of this my diet food and so in this place probably will be the most dubious and debatable discussion I would say moments because I will say this
  • 07:12: diet is a new diet I have not previously tried and when I met his new trainer fitness trainer who immediately want to do a little footnote is much respected in the regalia Its industry is recognized as one of the best fitness trainers and nutritionists, and so that's when we met and he told me gave out a new diet we are from dasha kamalova and we went together to this coach when she was staying with me in Odessa, arguing with him literally before the bloody battles that is each our training was
  • 07:44: theoretical disputes over the exchange of substances for various processes which occur in the stomach in the intestine in blood and everywhere but I persuaded to try this diet I decided one ok Let's try so I'm talking about high-protein low-carbohydrate diet well, I ate a day not more than 30-50 grams of carbohydrates next step is load the application which counts the calories that count protein carbs your plate has two
  • 08:16: interesting and worthwhile applications which you can download to yourself on smartphone and the first is that I I use the name life itself I am now Somewhere a screenshot I'll show you what it looks like application and the second that you need me advised in the comments in instagram called flat I do not remember here Pushcha's name sorry I do not remember the fact that at first I met life itself for chest cute it was im pretty so go further experiment I decided
  • 08:47: wasted time was left on system itself and so what is this application but we simply trite all your calories every meal is divided into the amount of proteins and carbohydrates shows where you have an unbalanced balance other than that you you can choose a specific diet I used this application purely for to count calories count proteins carbohydrates of fat I needed it just like a counter calories so I got acquainted with the concept which product contains as much as calorie believe me I had it
  • 09:19: Couple disappointing when I thought that I eat something low-calorie and she turned out to be not a product for losing weight and now I want in brief explain what a protein diet is and how it looks in my particular case and so breakfast in the morning the fish wake up naturally drink a glass large in a glass of clean water Lemon if your stomach is not against this sipping coffee on an empty stomach is my The habit of forgive me further is breakfast and
  • 09:50: most likely it is a protein omelet or this just boiled egg half avocado or let's say an omelette with champignons or it could be my favorite Salted salmon is literally 2-3 layers Sika with avocado is something of the sort that is, my plate is always proteins of animal origin and vegetables to Unfortunately from the porridge had to give up yes I had to give up even the porridge about flour spaghetti and so on I
  • 10:22: naturally, I will not even discuss everything we understand that these are not the products on which you need to sit if we talk about I decided to complicate my diet further the program is that a lot of me came across in the literature information about the gluten-free diet she told me I liked the more so if we talk about high-protein diet, then by itself that glue that new products are deleted from Our list if anyone is interested too I will not detain it for a long time gluten-free diet further
  • 10:52: twist nuts without lactose and diet Now there is also a lot of useful information about that lactose products cause many of us have allergic reactions too I will not argue will not open discussion of this topic only I will say that I decided to try and lactose-free diet I do not know if I can be on it for long hold out but in principle it's easy for me to refuse from dairy products so I chose it so I'm a bit I ride my thoughts a bit, although I have abstracts but still I'm a little bit
  • 11:23: start talking back to my ration of one day for breakfast I already have you told me now what my lunch is In most cases this is either chicken brisket or a breast of turkey or maybe this Fish 150-180 a maximum of 200 grams and stewed vegetables all grilled on it all naturally braised I do not like boiled for me it is too but stew option for me is ideal if meat too dry as a sauce
  • 11:54: refueling, I take a lactose-free fat-free yogurt and based on this yogurt make myself refuel myself sauce to make a salad or Meat is more juicy and dinner is in my principle is similar to all previous techniques food is basically a large bowl of salad or baked vegetables or it can be soup-puree in any case is often vegetables and we are moving on to the next important item and since my trainer says a nutritionist the most important thing is not so much what exactly
  • 12:25: you eat and in the end after the day how much you ate calories because that roughly speaking you can sit on chocolate diet why not but if you only eat 600 700 calories in chocolate then this will also be considered losing weight because you are spending more calories by expiration date than you eat calories but who wants to sit on a chocolate diet You do not find chocolate with half a tile here, therefore, the most important thing we consider calories unfortunately specifically my experience
  • 12:57: maybe you have different experience and sooner all you really have is another exchange substances on my metabolism shows that if I use one and a half thousand calories then I will not lose weight only after how I reduced calorie intake up to 1000 I began to feel tangibly and quickly lose weight we need a calorie counter, we think how many calories we ate it works very simply you drive into what exactly did you eat in how much did you eat it that is grams or in pieces if it is
  • 13:29: egg in pieces how many pieces of eggs are you ate and he gives you how much specifically calories to your dish of course I I must necessarily say that everything These are abstract figures that some The application in its opinion and is naturally some kind of error but this the error is literally 10-15 maximum 20 percent all the same you teach yourself count calories and the next time you want to eat some illegal bite you think about whether you should there is better to wait for a delicious dinner and
  • 14:01: then you already have enough to eat and you are here still an interesting opinion about snacks even ghetto diet against these they have long-term abstinence between meals I can tell you that my concrete experience shows that that I, too, for this system will now explain why when I used to try to lose weight and as all dieticians have always worn some skews to not feel acute hunger all this ended with what I did not notice how on the snack ah I dialed two hundred or three hundred
  • 14:31: then 400 calories a day if you are experienced nutritionist and know exactly how to lose weight the of course you can use snacks but if not then be very Careful of these distortions, you can getting too many calories and the process losing weight will be very inhibited and now I 'll tell you about one small a trick which in principle I can say which in part was one of the most powerful incentives why I'm so fast and good lost weight is 16 hours
  • 15:02: breaks and so every day we do 16 hour break between dinner and our breakfast the next day for someone it might sound too cruelly I know people who are in the morning They wake up first thing they need to have breakfast of course in such situations we probably will not be able to sit on this system but as soon as I tried it and I immediately felt relieved immediately wanted to soar and I felt like my body to me grateful i felt like my body
  • 15:33: says me thanks and so specifically on example of how these look like these 16 hour breaks to example eight at night you came home to supper more you can not eat anything drink tea well, no more than that in the morning you wake up 7 am drinking large glass of warm water possible drink coffee black without sugar if you used to drink coffee on an empty stomach and in next time you have breakfast that is the first meal you have takes place in eight o'clock in the evening, plus 16 hours and more
  • 16:03: we get 12 hours of the day if to example, you are a working person can not You can afford this you just can in the morning to cook your favorite protein Breakfast take it with you to the container and already at work at 12 noon eating the fact is that I generally want to immediately Warning if you really want to eat on a healthy diet and You want to go on a diet then you have to If you work in the office or if you All day you will have to travel around I eat because I also showed
  • 16:34: my personal experience Quick snack with healthy food being where you are in you do not have the power of your will be able because public catering often sin that they do not cook quite the thing And besides , here we go to my next point and so try not to eat in restaurants and cafes minimize food in public places try to eat ninety percent cases, or even better, 100 percent
  • 17:04: a case of food that you yourself cooked because you never know what the cook put in the dish I know cooks and I know even the housewives who put for example sugar in a vegetable salad you never know what is inside your dish therefore it is better if you cook self-food yourself the next paragraph this cake flax is such an amazing discovery for myself did about two years ago when for the first time I seriously took up the topic
  • 17:35: weight loss healthy lifestyle it is easy to buy in to shop it can be find on the internet or on the farm I press them on this so pressed slightly like sawdust absolutely not delicious food that we will be with you to drink on an empty stomach in the morning one tablespoon with a large glass of water at once I warn this unpleasant but your body will immediately tell you thanks because that cleaning that produces this cake with your body and your intestines you
  • 18:05: honestly surprised by the way this time I forgot about the cake and added it only two weeks ago in his diet and not believe I immediately felt a new push and a new shift in mine in my weight loss process so write down your cake for be sure to find and buy the following I want to just talk with you about Which products we would not could have suspected something bad we have a problem with you that everything understand that you can not eat bread in any kind of pasta but there are such
  • 18:36: hidden enemies who are honestly speaking me surprised when my coach said that their can not be used when we are on a diet and so fruits in any kind especially fruit smoothies if you need someone to talk about a fruit diet or about smoothies you immediately understand what is most likely it will be about what they will need consume here it is very high in calories and sugar products so all fruits and smoothies we we cross out the following honey nuts, too, I I think that you are guessing about that
  • 19:07: that it is still quite high-calorie products especially I know that many people recommend them like snacks but if you do not know yourself If you know what is not you can eat exactly 1 nutlet and exactly 1 no more than it is better to completely strike out and the next one completely unexpected product that is honest telling me surprised this beetroot I never thought about it, but half of sugar is made from sugar beets this is a very high- calorie sugar product is therefore best to refuse
  • 19:37: from any product with beets Well, I think that this will not be for you the problem is to abandon the beets so it's better to give up one more a point that I owe simply say this video is water than The more we drink the water and the less we I want to eat and, moreover, often our sometimes our body sometimes gets mixed up symptom hunger for a symptom of hunger always drink from at least one and a half terai 2 liter of water, I know that there are modern For a long time I have updated information about the fact that
  • 20:07: in fact it is not so important but My personal experience is at So my app shows me that the more water I drink at least two two and a half liters a day the less I eat those days when I forgot to drink water and not enough water I passed on the calories therefore , after all control to drink at least one and a half or two two and a half is better a liter of pure non-carbonated water and I want to say the last point in part about diet and nutrition is a little father
  • 20:39: refers to the first part of psychological and so my personal specifically accumulated experience moment that do the same when here really well absolutely unbearable when there really is no strength at all yourself to keep in the frame when you want Open the fridge and eat everything in you see how to be in such cases and so I do in such cases I always have in the kitchen as inviolable stock black good expensive chocolate with stevia emphasized he is not with sugar, he is with the stevia with
  • 21:10: the maximum percentage cocoa beans and when I really do not we I simply eat one piece of this I want to emphasize one chocolate here. one box is about 4 A gram of 4 grams is approximately 35 calories from 30 five calories you will not die anything terrible will not happen but morally you it becomes easier and so on or some such small product which you can eat in these situations for someone it's honey for someone is one dried fruit for someone
  • 21:41: this little piece of chocolate but you should resolve themselves in those situations when it's really bad to eat one small piece of sweets no more than and when you are morally entitled eat this little piece you will be easier to stay then do not eat the floor of the refrigerators. we are moving on to the third part my video sport and here, too, probably will be with you many questions a lot of these unusual unpredictable moments
  • 22:11: so I chose for myself this time cross-fit is that when to me guests came dasa Kamalova she said and the house is the nearest sports club the nearest sports club was sports club right in my house this there was a small hall crossfit and here I also for you a little piece of advice The closest sports club to you is not the best one you need to go to an hour and a half in one side an hour and a half in the other direction but simply the most The closest you then will not be morally
  • 22:41: no excuses in the evening, spend exactly five minutes to to get to him I will not insist that crossfit this the best kind of sport because choose the sport that you want soul in which you feel comfortable, but still Of course it's better to choose high-intensity A sport in which for an hour you spend more calories my case is crossfit and I'm very happy that I found it is crossfit because he is his main advantage harmoniously develops your
  • 23:12: body in several directions and in matters of endurance and in matters of force and in matters intensity by calories and what is most amazing is that my coach makes me not only high-intensity caloric expenditure systems but also by power exercises that pump muscle mass in the first weeks of training, again, I had with bloody battles on this subject I have already became when I saw perry inflated girls and talked about my God I'm eating
  • 23:42: one only protein and I go much I'm training in the gym that every time I laughed and said This will never happen for several reasons, you do not that hormonal composition you are not a man but secondly, if you overeat calories overeat the excess protein that then can on and build muscle mass but if you sit on a strict diet here very much correctly control when you actively engaged in sports how much you eat squirrel so here if you do not go out for certain limits, then the body
  • 24:13: just will not be able to spend it all on muscle building I I think that you noticed in many of my the last red book is too muscular I can not find another one of mine a little advice too from my personal I know that many people wrote to me in comments what I like to do sports but for three years I've been going to it's getting so boring and it's getting harder for me and harder to force myself to go into the hall and have I have a little advice for you too from my experience, do not hesitate to change coach to change the sports club and the main thing
  • 24:44: change the sport because we are people such creatures that we quickly become boring from the monotony of loads and even if your coach is a competent person who is trying to make a workout so that each time there is a new exercise in any case after two or three years of walking to the same A sport to the same coach you bored so my personal too, you advice 2-3 years change club change coaches if you went for a long time to swim try the bike if you long went to the bike try running
  • 25:15: crossfit tai-bo kickboxing now glory God has such a huge amount high intensive loads of interesting Gambling which can manifest themselves not drive yourself into one sport next time if you ask me how long and how often do I go on workout is that when I set myself a goal to lose weight I said that I want to achieve my goal as quickly as possible so I took decision to go 6 times a week and it is so I chose the hall that is located
  • 25:46: in my house in order not to waste either a penny of time on the road and so I walk 6 once a week hall, but here I want to emphasize that for me is not some sort of nervous moral stress because I am very I'm a sports person my whole life doing sports so for me six Day to week going to the gym is absolutely normal situation I do not feel myself tired I do not feel what I 'm doing some kind of commit some violence over I will tell you even more with my body lately I've been studying and an hour and a half that is an hour of pure
  • 26:17: crossfit and then still remain at 20-25 minutes of cardio exercises and then my The next small advice is this and this not even my advice but the light from my crossfit trainer try the academic rowing is that normal running is not so high in calories costly as an academic rowing be sure to walk if someone does not knows what is the meaning of this and rowed its main advantage is that you evenly harmoniously develop your body because
  • 26:47: that you row with the shoulder joint and hands and feet including you Repellent and feet also take half load so if you go to gyms there are a variety of cardio be sure to find an on-duty coach and ask him where is the rowing rowing is rowing and let it be you will show you how to row for 20-25 minutes on this rowing you can spend 200 300 calories a then everything depends on the mass of your
  • 27:19: So, too, take yourself to the note simulator cardiologist who called academic rowing so I congratulate you If you survived to the end of the video and have watched all this video to the end then you did so mentally prepared to to start losing weight because in the yard we have not the middle of April It's been a long time if you've seen this video to the end means you are ready to do it the first step I really hope that my tips from my personal life from my
  • 27:49: personal experience of losing weight were for you useful because I honestly admit this is the system that I tested this time it turned out for me I will repeat the most effective one again I lost about 8 kilograms in one and a half me the heart feels great so if my advice was useful to you be sure to view this video more once fix all the steps that I spoke and enjoyed them I wish you I wish with an iron force
  • 28:19: I wish you incredible determination and to be with you victory [music]