Bormental method. An effective way to lose weight

24.01.202227.05.2017

Despite the fact that the effectiveness of many methods has been scientifically proven, they are not suitable for everyone. Try the most interesting and decide what is right for you.

In one study, it turned out that the amount of food eaten is influenced, first of all, by our consciousness, and not by the feeling of hunger. The experiment involved two groups of students. They were instructed to put themselves as many chicken wings as they wanted to eat, and then return for more.

After the first portion, the waiters took away the plates with bones from half the tables, and left everything as it was on the other tables. After that, the students were offered to take a supplement. Participants who saw the number of bones from the wings they ate ate less food than those sitting next to empty plates.

This proves that our consciousness affects portion size in the first place. Some students saw that they had already eaten enough, and their consciousness gave a signal that it was time to finish the meal, unlike others who were sitting at empty plates, which means they had not yet eaten.

Many of the tricks that you will see below are just based on the psychological characteristics of a person, others are based on purely physiological processes.

1. Use blue objects

The dishes are blue, since blue is the least compatible with the color of most products. Research shows that the more aesthetic and harmonious your food looks on your plate, the more you will eat. A small but useful trick.

2. Eat More Often

Skipping snacks throughout the day won't necessarily lead to weight loss, as a slow metabolism can take its toll. Eating fewer than three times a day can be beneficial for those who are obese, but skipping meals during the day can turn into a nighttime binge.

In addition, uneven meals are fraught with spikes in insulin levels, which increases the risk of "earning" diabetes. So it's better to eat three times a day and snack between meals to keep insulin levels stable.

3. Increase the perimeter

The next time you need to go shopping, walk around the store in a circle. This is necessary not in order to get closer to the products more slowly, but in order not to fall for. All useful products, as a rule, are located closer to the walls and further away, and in the most accessible rows they place sweets that are not very useful for the figure.

4. Fill the refrigerator

On your day off, take a trip to the store and fill yours with healthy products. Keep fresh fruits and vegetables close at hand, and keep frozen berries and veggie mixes in the freezer. Surely after work you will not go for another harmful goodies, but use what you have in the refrigerator. As a result, you will consume fewer calories and more vitamins.

5. Eat in the morning

Skipping breakfast to keep your appetite for dinner is not the best strategy. However, you need to consider your menu. One study found that the number of calories you consume in the morning greatly affects the size of your dinner and lunch. So you can calculate how many calories you would like to get from lunch and dinner and make your breakfast accordingly.

6. Organize your pantry

Put Closer: Beans, nuts, whole grains. Every time you open the pantry, you will first see healthy products and use them in your diet. At the same time, you will not have the feeling that you are limiting yourself in some way, which means that there will be no breakdowns in harmful snacks.

7. Eat away from pots and pans

If you eat next to a salad bowl, a frying pan and a baking sheet, from which you can always take your supplements, you will not be able to resist. Therefore, give yourself a portion that suits you, and put the rest of the food out of reach - at least from the table.

After you have finished one serving, wait for some time, 10-15 minutes, and then decide if you want more. Saturation comes a little later than you finish eating, so by that time you will just feel full and will not overeat.

8. Use small plates

This is another psychological feature. If you have large plates, a normal portion will look unconvincing on it, so you will always serve yourself more food.
Try to take a small plate: half the usual portion will seem like a real feast in it, so your mind will note that this is enough.

9. Chew slowly

The slower you chew, the healthier your food becomes. Well-chewed food is better digested, and you help your stomach absorb all the nutrients. Also, the slower you chew, the less you eat. While you are chewing your food, satiety will come and you will not need a supplement.

10. Keep food out of sight

Make sure that the leftovers of your lunch that “didn’t fit” stay in the refrigerator until the next snack, and not on the table. Otherwise, you will finish them in half an hour or an hour, and not from a feeling of hunger, but rather from a feeling of incompleteness.

11. Take a walk

After dinner, it is better not to stay in the kitchen, or even better -. It takes about 20 minutes for your body to realize that you are full. During this time, glucose enters the bloodstream, and the feeling that you need supplements disappears.

12. Have a snack before dinner

If you have a small snack shortly before dinner, for example, eat a glass of yogurt or some fruit, the feeling of hunger will decrease somewhat, and you will not rush into food.
Here, again, your mind is of great importance. Feeling very hungry, you will most likely eat more than you need to satisfy it, and only then, getting up from the table, you will realize that you have overeat. Starting to eat without severe hunger, you will eat exactly as much as you need to be full.

13. No information

If you eat in front of the TV or while reading a book, you have every chance of overeating. When receiving information, you do not notice when you are full, you do not feel the taste and smell of food.
In addition, it becomes a habit, and you will constantly chew something while watching movies or reading.

14. Only fruits on the table

Remove the vase of sweets from the table, and lollipops from the office table. Hide the cookies away, for example, in the lowest drawer of the table. Leave only useful products on the table at home, for example,. This way you can snack whenever you want, and at the same time not add on extra calories.

15. Lots of protein

Helps to gain healthy weight (muscle mass), which is why there are many high-protein diets. Vegetarians can get protein from lentils and soy.

16. Fats are also needed

Vegetable oil or butter is high in calories, but there are other foods that are high in fat. For example, bananas, applesauce. Even in the diet, fats should be present because we need them to process and absorb vitamins such as A, D, E and K. In addition, they help us feel full. So include avocados, fish, and seeds in your diet. Of course, in moderation.

17. Stay away from simple carbohydrates

The feeling of hunger depends on the level of sugar in the blood, and simple carbohydrates, found in sweets, pastries and white bread, quickly remove the feeling of hunger, but contribute to the accumulation of fat. Instead, try to eat plenty of whole grains, including pasta, rye bread, various cereals. Complex carbohydrates break down for a long time, do not contribute to the accumulation of fat and provide a stable blood sugar level, which means a feeling of satiety.

18. Add vegetables to different dishes

To cut calories, you can replace half of your meals with vegetables. For example, instead of cheese, add vegetables to pasta, add them to omelettes, casseroles and cereals. Vegetables are high in fiber, which makes you feel full longer. In addition, you will eat the same amount of food and get fewer calories.

19. Replace high-calorie foods

If you can't give up your favorite foods, you can at least reduce their calorie content. For example, instead of fatty mayonnaise and sour cream, add lighter dressings to the salad or make light homemade mayonnaise.

20. Spicy sauces

Cayenne pepper and red spicy sauce can not only speed up metabolism, but also protect against the desire to eat anything fried, sweet or salty. Some studies even suggest that it helps to better absorb fats and use them as fuel for the body.

21. Chewing gum

If you chew sugar-free gum while cooking, every third piece of gum will not go into your mouth. Research shows it can reduce cravings for sweet and savory foods and reduce appetite between meals.

22. Less juice, more fruit

Modern juices seem to have more sugar than real juice, and 100 percent juices are expensive. In any case, it is better to eat a real fruit, which does not contain artificial sugar, but has a lot of fiber.

23. Do not forbid, be distracted

Food cravings are normal, so don't strictly forbid yourself to eat and scold yourself for every breakdown. This only makes it worse: you feel guilty and eat guilt.
Instead, acknowledge that it's okay, and while you're craving food, try distracting yourself with something like a hobby. Get creative, go to the gym, go out with friends or alone - there are tons of ways to forget about food.

24. Half portion

Try this trick: give yourself your usual portion, and then divide it in half and remove half. Eat slowly, focusing on the food, not the TV or the book. You will most likely feel full before you think, “What the hell? I definitely don’t have enough half to eat.”
There is another plus to this technique - you have to cook twice as often, because the rest of your portion can always be eaten next time.

Promotes the breakdown of fats and speeds up the metabolism, helping to lose weight.

26. More water

Water reduces hunger and speeds up weight loss. When in the body, calories are burned faster, and salt and toxins are washed out of the body.

27. Drink Before Meals

Before you eat, drink a glass of water. Your stomach will start to work and will be ready for quick digestion of food. Plus, it will help you feel full faster.

28. Avoid couples

Milk and cookies, orange juice and French toast, wine and cheese - there are some foods that simply require a liquid partner. However, you should avoid such drinks, especially if they contain sugar, which, like any fast carbohydrates, increases body fat levels.

29. Dilute with water

If you can't imagine your morning without a glass of juice, try diluting it with water. This will help you get the right amount of liquid and reduce the calorie content of the sugary drink.

30. Tall and narrow glasses

It has been proven that people consume less liquid from tall and narrow glasses than from wide and short ones. So pour your sugary drinks into tall and narrow bowls. The same applies to alcohol.

31. Less alcohol

In enough calories, in addition, it reduces your self-control. Under the influence of alcohol, you are more likely to eat pizza, chips, and other unhealthy snacks late at night, completely unconcerned about your figure.
And later, because of poor health, you will miss a lesson in the gym.

Brush your teeth immediately after eating. This will help you not only keep your teeth healthy, but also provide yourself with freshness after eating. You are unlikely to want to eat anything else after brushing your teeth, and you certainly will not crunch snacks while watching evening shows or movies.

33. Set realistic goals

It's so tempting, while eating a huge pizza, to promise yourself that tomorrow you will go on the most severe diet and fit into your favorite jeans in three days. But such plans serve only to calm oneself and reduce feelings of guilt. Better put: for example, lose 3–4 kg of weight in 3 months of healthy eating and exercise and maintain weight.

34. Stay positive

Many weight loss people simply hate certain foods and scold themselves for not being able to refuse them. Instead, stay positive: "I can control my food intake", "I am proud that I ate healthy food today."

35. Think about it

How we feel a few hours after eating does not depend on how much we have eaten, but on how we think about how much we have eaten. Pay attention to your food, "eat with your eyes" as well.

36. Write reminders

Place the so-called mantras about weight loss and health in your apartment: pictures with slender people, motivating affirmations. They will remind you of your goal and strengthen your resolve every day.

37. Get rid of stress

Many people eat their stress and gain weight because of it. Learn without food: through meditation, socializing, playing sports, doing what you love.
If you are constantly stressed, no diet will help you, you will gain weight simply due to psychological reasons. So, before you starve yourself, get rid of psychological problems and constant stress: change jobs, deal with family relationships, and so on.

38. Add instead of reject

Instead of focusing on giving up soda, sweets, fatty foods, it's better to focus on purchasing.
Eat more fruits, exercise, drink more water. After some time, you will notice how good habits force out bad addictions from your life.

39. By one habit

Instead of “from Monday” trying to change all your bad habits, you should introduce them gradually, one at a time. Leave all your old habits except one and focus your attention on it. When a good habit fully enters into your life and will be carried out almost at a subconscious level, change the next one.

40. Visualization

Take some time to imagine the results of your changes. Thoughts materialize, and the more you think about weight loss (in a positive and patient way, without “I want it now! God, why am I so fat?”), The more weight you lose.

41. Healthy sleep

Helps to get rid of stress and depressive moods. In addition, it affects blood sugar levels and metabolism.
If you go to bed at 10-11 pm, not a single insidious cookie will fall into your mouth, and in the morning you can have a healthy breakfast.

42. Communicate

There are many social resources where people talk about their figure, consult, describe their achievements. You can chat there, find support from people with similar problems and make it easier for yourself to lose weight - because you will be pleased to share your achievements with your friends on the Web (this is an additional motivation).

How to track process and results

43. Food diary

You can use different applications to record your diet and count calories: for example, Calorie Counter for iOS or Android, such a calorie counter, or other applications that suit you. Many prefer the traditional pen and notepad. In any case, you will know how much and when you ate, and you can change your eating habits.

44. Apps are more efficient

Recent studies in the field of weight loss show that people lose weight faster and more efficiently with the help of. Calculating daily activity, the required number of calories, rewards and rewards - in applications you seem to be playing weight loss, which is interesting and motivating.

45. How much do you move

There are wearable devices and that track the amount of activity throughout the day, and not just in the gym. With their help, you will know how many calories you need for a normal lifestyle and how much activity you need to burn your usual calorie intake.

46. Take pictures

If you keep an electronic diary, you can supplement it with photos of food. Get into the habit of taking pictures of your portions and you'll always have a clear picture of what you ate on which day. In addition, aiming for a more aesthetically pleasing picture can help you reduce portions and add more healthy foods.

Exercises

47. Make a Music List

Research shows that faster beats in music can help you get faster during your workout and get more done. In addition, the upbeat music you enjoy takes your mind off debilitating stress and helps keep you energized and positive.

48. Avoid injury

Do not neglect the warm-up and do not overload yourself. It is clear that you want to do more and lose weight faster, but excessive exercise will not help. You will simply lose desire or, worse, get an injury that will close access to the gym for a while.

49. Functional exercises

Perform functional exercises from natural movements. This will help not only improve health, develop flexibility and strength, but also facilitate daily habits, such as climbing stairs with a heavy bag.

50. Some caffeine

Pre-workout supports your strength and promotes the use of fat in the first place for energy.

51. You can also at home

You don't have to buy a treadmill to exercise. You can make an excellent one and use your own body weight for training.

52. Find a partner

A new study from Michigan State University has shown that we perform better in running and cycling when we do them with a partner: a friend, relative or acquaintance.
So drag a friend to the gym or to the stadium and train together. If none of your friends agree to train, you can find a like-minded person on the same social networks.

53. Don't rely on the machine's monitor

Often the monitor of the simulator shows too high a number of calories burned, and if you believe this, after a workout you can afford a hearty meal.

54. Dumbbell Workouts

Lifting weights (within reason) speeds up metabolism, helps build muscle mass, provides a great mood and self-confidence.

55. Interval training

High-intensity interval training has been proven to be the best fat burner. They speed up the metabolism, and due to the intervals, the duration of the workout increases significantly, so that the period of accelerated metabolism and fat burning also increases.

56. Have sex

Active burn up to 144 calories in just half an hour. In addition, sex reduces stress levels and lowers blood pressure.

57. Stand up

It has been proven that sedentary work often leads to obesity, back pain and other problems. If you have the opportunity, get up more often or go for a walk. In addition, office tables have already appeared, at which it is convenient to work while standing. Of course, while you are standing, more calories are burned than in a sitting position.

58. Walk more

This applies not only to sports, but also to normal movements during the day. Get in the habit of going up to the floor on foot (if you live on the 16th floor, take the elevator up to 10, and then walk), get off the transport to a stop far from home, go to lunch in a distant cafe, walk on weekends. In general, make a conscious decision to walk more.

That's all the ways from which you can create an effective program for losing weight, and most importantly - not to spoil your health.

If you have your own special methods for losing weight, share them in the comments.

To date, hundreds of weight loss methods have been developed. Most of them are more or less short-term diets that promise almost instant results. But, in practice, it turns out that at the end of the diet, the weight returns again, and in some cases, health problems arise.

According to experts in the field of nutrition, to achieve stable and safe weight loss is possible only by completely rethinking the nutrition system. Consider several popular methods of losing weight, which, strictly speaking, can hardly be called diets.

Rather, this is a guide on how to eat in order not only to lose weight, but also to permanently consolidate the result.

Nutrition system designed by Michel Montignac

Based on the glycemic index of food.

Montignac divided all products into 2 large groups:

The Montignac system involves two stages:

Stage 1 - body cleansing and weight loss . This stage should continue until the person achieves the desired result. Its duration depends on the initial weight and the physiological characteristics of the body, primarily the metabolic rate. For some people, one month is enough to bring their weight back to normal. For others, the first stage can stretch for a whole year.
Stage 2 - maintaining a normal weight . This stage can continue for an arbitrarily long time. When a person comes to him, his body will get used to the new system, and it will no longer be perceived as a diet. Some combinations of products from the first and second groups are allowed here, but it is forbidden to mix fats and carbohydrates.

The nutrition system of Ekaterina Mirimanova

Affirms that you should not give up your favorite products. You just need to use them at a certain time and in the right combination.

Basic principles of the system:

You can only eat three times a day.
Breakfast must be mandatory and no later than an hour after waking up.
Until 12 noon, you can eat anything and in any quantity.
Lunch must end no later than 2 pm.
Dinner later than 20 pm is prohibited.
Lunch and dinner are prepared from products in certain combinations.
Salt and liquid are not limited.
Sauces (including mayonnaise and sour cream) should not be consumed after 12 noon.
Soup is not required.
Every week you need to devote about an hour to physical exercises.

Separate power supply system by W. Hay and G. Shelton

Based on the concept of compatible and chemically incompatible products.

According to the system of separate nutrition, all products can be divided into 3 groups:

Well compatible.
Medium compatibility.
Incompatible.

In addition, 18 product groups were additionally identified, which are well combined with each other. So, vegetables that do not contain starch in their composition, and greens are perfectly compatible with almost any product. And milk, watermelon and melon can only be consumed separately.

At the same time, at least two hours should elapse between meals. . This is how long it takes the body to digest the products that have entered the stomach.

The exception is fresh fruits, for the digestion of which the body needs no more than a quarter of an hour.

cymbal model

This system is based on eating a certain amount of proteins, carbohydrates and fats.

The principle of the method is very simple. You need to take a plate with a diameter of about 20 cm and mentally divide it into 4 identical segments. At each meal, you need to fill 2 sectors of the plate with vegetables (excluding potatoes), and divide the remaining space equally between
complex carbohydrates and proteins.

In this case, for the day you can eat:

500 g vegetables .
300-450 g garnish (pasta, potatoes, cereals).
300 g protein food (meat, poultry, fish, legumes, cheese or cottage cheese).

Using the "plate model" should be guided by several rules:

Apply the technique only during lunch and dinner, and have breakfast as usual.
Lunch or dinner start with vegetables.
Instead of sour cream and mayonnaise, try to use vegetable oil.

There are contraindications, consult your doctor.

Why do people get fat? The answer is obvious. They gain weight from eating too much food. Accordingly, in order to lose weight, you need to eat less. On paper, everything is simple. In practice, everything turns out to be much more complicated. Only a few of those people who at some point decided to normalize their weight reach the goal. The rest fail.

Why?

Because there are factors that prevent a person from following a diet:

hunger;
attachment to certain product groups;
desire to enjoy food.

There are other factors that are less important, but also interfere with losing weight. These are the people with whom we spend time at a common table. It's the stress that many of us love to "eat". This is a habit that we are accustomed to follow. All these factors shape eating behavior. It ultimately determines how many kilograms a person will weigh.

The essence of the Smelov weight loss method

There are many ways in which you can reduce your appetite. This is fractional nutrition, drinking plenty of water, eating oat bran before meals, the maximum concentration on food intake. After all, there are anorexigenic drugs that can reduce hunger. And yet, there are no fewer overweight people. On the contrary, in recent years it has become a real epidemic, as there are more and more tasty and high-calorie foods in supermarkets, and people are less and less physically active.

Why do people fail? Most likely, because they affect only one of the factors that contribute to obesity - increased appetite. But people don't just eat out of hunger. They eat because they are used to it, because guests have come to them, because it is delicious, because they love to cook, and there is nowhere to put the prepared dishes. There are many reasons. People eat because that's how they eat. And to lose weight, you need to change it.

This is what the followers of Academician Smelov are doing. The essence of their method is to change the eating behavior of a person. After the formation of new habits, he reduces food intake to 1200-1500 kcal per day. Naturally, this over time has a positive effect on the mass of his body. Obesity treatment according to Smelov is carried out in just one day. A person is given a lecture, and then he attends a hypnosis session. After going home, he begins to eat less, and therefore loses weight.

Weight loss technique according to Smelov

Many clinics are engaged in the treatment of obesity according to Smelov. Their methods are slightly different. But the essence of the procedure remains unchanged. Hypnosis is used to change a person's eating habits. How is the session going? It is different in different clinics. Usually, according to Smelov, it is divided into two stages:

1. Listening to a lecture.

If there is no worthy lecturer in the clinic, people are shown a film. The purpose of the lecture is to give basic knowledge about the rules of dietary nutrition. Not all people know which foods make them lose weight and which ones make them gain weight. These information gaps are eliminated immediately. Sending you home, the doctors will give you the necessary literature. Therefore, if something flies past your ears during a lecture, it’s not scary. At home, read a book about dietary nutrition, and everything will fall into place.

In some clinics, you have to go to lectures several times. Sometimes they have to visit them for a whole month, 2-3 times a week. And only after listening to all the lectures a person is invited to a session. Sometimes films are shown to him, where foods prohibited during the diet are associated with negative associations. For example, after a vegetable salad they show flowers and the sun, and after cakes - war, destruction, fat and ugly people.

2. Suggestion of new eating habits.

In different clinics, suggestion occurs in different ways. Sometimes a hypnosis session is a monotone muttering of a doctor. It inspires a person with an aversion to high-calorie foods, reduces his appetite, and then fixes the result with a touch or a loud sound. Sometimes the sessions are conducted individually. But sometimes whole groups take part in them.

Often, doctors who hypnotize patients resort to methods that increase the patient's confidence in the psychotherapy session. For example, some clinics practice acupuncture. In others, where more highly qualified hypnotherapists work, suggestion is carried out without additional procedures and devices. A person is immersed in a drowsy state, and then the habits necessary for losing weight are put into the head.

Nutrition rules according to Smelov

After the hypnosis session, you will receive a list of recommendations regarding your future nutrition. The Smelov diet will allow you to lose weight by 3-5 kilograms per month. Judging by the reviews, some people managed to lose up to 7 kg of weight in 30 days. Here are the rules of nutrition for this you need to follow:

You need to eat 5 times a day.
The maximum amount of food at one meal should not exceed the size of your fist.
The main meal is breakfast.
You can't eat before bed.
Forbidden foods: fatty meat, flour, sweet, fried.
Twice a week you need to spend fasting days on dairy products or vegetables.
Banned in the evening - they increase appetite.
Starving is prohibited.

Obviously, with such a diet, you can lose weight without even seeking help from a clinic.

But the task of the Smelov technique is not at all to start the process of automatic fat burning. The result of the therapeutic effect will be:

loss of appetite;
the formation of disgust for prohibited products;
decrease in the excitability of the center of hunger;
suggestion of negative consequences after taking high-calorie food - nausea, vomiting, abdominal pain, dizziness.

The effect after coding according to Smelov should last 6 months. It is assumed that during this time a person:

will see the results of his efforts, which will increase his motivation to continue dieting;
will reduce the size of his stomach, so he will be saturated with small amounts of food;
will form an optimal diet for the figure, acquire healthy eating habits.

If a person returns to the previous diet, his previous weight returns to him. Weight loss according to Smelov will be effective only if the person himself realizes the need to fight excess weight and does not try to shift the responsibility for the state of his figure to the doctors. The result of the technique will only be a facilitation of the diet. Hunger, the desire to eat junk food will decrease. However, self-control is necessary. Especially at a time when the power of suggestion begins to wane.

Price and reviews of weight loss according to Smelov

There are a lot of reviews on the Internet from people who attended Smelov's obesity treatment sessions. Some of them have lost weight. Others didn't get results. More weight loss. But in most cases they were dissatisfied with the therapy. Negative reviews are most often left for three reasons.

1. Too expensive. The price of a group hypnotherapy session is $100-150. The price of an individual session is twice as expensive.

2. Coding is not enough for a long time. When people lose weight according to Smelov, they lose 7-10 kilograms of weight in the first 2-3 months. But then they start transmitting again. The power of suggestion is clearly weakening. Although before the session, a person is promised that the result will last at least 6 months.

3. Poor quality support. A person who comes to a weight loss session according to Smelov is promised 2-3 months of support. But when they try to seek advice, people receive either a refusal or banal advice on proper nutrition.

In the vast majority of cases, weight loss according to Smelov really brings results. Perhaps due to the effective work of the hypnotherapist. Or maybe the patient of the clinic is simply crushed by a toad for the money spent and he has no choice but to follow the prescribed diet. So he proves to himself that a tidy sum paid not in vain.

Conclusion

Weight loss according to Smelov is just a change in attitude to food and suppression of appetite with the help of external psychological suggestion. In the effectiveness of the technique, much depends on the patient himself. Enough suggestion for at least one month. And more often - for 2-3 months. Then it all depends on the person. Some continue to follow a diet and normalize the state of the figure. Others eat off again, in order to then blame the doctors of clinics practicing weight loss according to Smelov for their fullness.

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Gained weight Tatyana Kalinina

Tatyana has always been a "girl in the body", but she liked herself and those around her. So she would have lived, probably, all her life with a weight of 85 kg, if not for the misfortune that happened to her on the eve of the Old New Year. On January 13, 1994, she was returning from guests with her husband and, getting off the bus, she stumbled and broke her leg.

Plaster cast Tatiana imposed to the knee. At home, everyone felt sorry for her, they fed her delicious food. How she got better, no one noticed: the patient walked in trousers and a sizeless T-shirt, as you can see here? But when the cast was removed at the hospital and then weighed, the doctor gasped: “112 kg - and with this weight, we need to work out the ankle!” Something fell inside Tatyana. But at home they took the news calmly, and our heroine decided that she would survive this trouble:

I continued to eat and lie down. My husband took me to procedures, I left crutches in the car, somehow climbed to the second floor, listened to the doctor's wishes, then came home and went to bed again. When I was weighed two months later, the arrow stopped at 122 kg. I was genuinely surprised, but I didn’t eat less. A couple of months later, I already weighed 130, but this did not bother me either: by that time I had already developed my leg, and it was difficult only to wash the dishes - I got tired quickly. After the third plate, she sat down in an armchair and rested.

How did Tatyana Kalinina lose weight

We urgently need to lose weight, the heroine decided and began to look for Malakhov's books, which everyone was talking about then.

Our heroine found the healer's books 8 years later in a trash box next to the mailboxes. How much Tatyana then weighed, she does not know: there are only 130 divisions on her home scales, and the arrow “went off scale”.

“I decided to start by cleansing my body – and I was starving for a whole week, drinking only boiled water,” says the heroine. - I did not notice that I felt bad, that I wanted to eat - the body parted with extra pounds effortlessly. I lost 7.5 kg in 7 days. This is how I got out of starvation. I made myself a bowl of lettuce-"panicles" in the morning - unseasoned cabbage-carrots - and what do you think? She ate two spoonfuls and set the basin aside. This is so disgusting that even the hungry will not eat!

Tatyana took cottage cheese with her to work, and drank kefir at home in the evening - this was the beginning of her low-calorie diet. For almost a year, she ate only boiled fish, wheat bran, vegetables, fruits, low-fat dairy products and drank ginger tea. In the first month she lost 15 kg, in the second - another 10. And then she noticed that her clothes were starting to “dangle”.

... And then I read about the special formula "220 - age" - and about the fact that 60% and 70% should be taken from this difference. For me, this “fork” is 105–122, that is, if the pulse during exercise is less than 105 beats per minute, then it will just be sweat, not fat, coming out. If more than 122, the muscle mass will be burned ... I started pedaling “wisely”, and then I look - my legs began to grow. No, I don't think it suits me either. Now I only ride the exercise bike twice a week. The rest of the days I go to water aerobics - nothing hurts after it. And I run into the sauna for 5 minutes every other day. I walk out of there feeling reborn...

When the arrow on the scales dropped to 77 kg, Tatyana decided that it was time to change not only her wardrobe, but also her appearance.

Now Tatyana weighs 73 kg and asks herself why she did not start losing weight earlier.

Five "golden rules" of Tatyana Kalinina

I don't have dinner after 5 pm.
Before each meal I try to drink water - after that I will eat much less.
When I sit down to have dinner, I take a larger plate and put on it a small piece of meat or fish and a lot of vegetable salad.
I walk a lot - sometimes 10 km a day, do gymnastics, water aerobics. In the summer I ride a bike. There is no elevator for me, I go up to the eighth floor on foot.
If I want to eat marshmallows, I buy and eat. I know that tomorrow I will “work off” these extra calories.