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0:04

Вступление

1:26

Пред история, первые попытки похудеть

5:34

О похудении в интернете

6:11

Мотивация

6:50

О лишнем весе

8:09

Очень полезный канал

9:18

Алкоголь

12:11

Чего мы лишаемся при отказе от алкоголя

14:59

Алкоголь и похудение

17:59

Немного теории

23:21

Что делать что бы похудеть

24:42

Моё меню на котором я худел

29:15

Важные моменты

30:07

Как питаться на работе

31:08

Весы, когда взвешиваться

32:10

Весы как мотивация

33:28

Плюсы правильного питания

35:12

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Как похудеть

минус 25 кг

похудеть к лету

Моя история похудения

диета похудения

похудей кг

похудеем кг

как похудеть и не набрать вес

как убрать живот

диета отзыв

правильное питание

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живот убрать

отзыв похудения рецепт похудения

как отказатся от алкоголя

как бросить пить

последствия алкоголя

можно пить

сколько алкоголя

после алкоголя

00:00:04

good afternoon everyone, I’m glad to

00:00:05

welcome you all, today

00:00:07

I would like to talk to you not about

00:00:08

cars or even about fishing,

00:00:10

but about our health, I would like to

00:00:13

tell you how I managed to lose

00:00:15

25 kilograms composition up to 75

00:00:18

for more than a year now I’m maintaining this weight

00:00:21

about what served as my motivation for

00:00:24

all this, where I got the information, my

00:00:27

attitude towards alcohol and, accordingly, about

00:00:29

nutrition, we’ll put everything on the shelves

00:00:31

in full, I’ll tell you my menu with grams,

00:00:35

I remember everything thoroughly from myself that when I started

00:00:37

looking for information on how to lose weight, it

00:00:39

seemed to me that this is the most important thing, that

00:00:41

is, just give me this menu and

00:00:43

I don’t need anything else guys, but

00:00:45

this is far from the most important thing and I hope

00:00:47

that when you watch this video you

00:00:49

will understand

00:00:50

[music]

00:01:00

and so I’ll start from the very beginning from afar

00:01:28

if you watch this video, I think you

00:01:30

will understand why I was telling all this

00:01:31

when I was little, I was

00:01:33

quite chubby, then, accordingly,

00:01:35

I went to school in a school around the country in the

00:01:38

ninth grade, as I remember now, it was fun

00:01:40

sixty-eight kilograms, that is, he was

00:01:41

such a slender guy, he

00:01:42

graduated from school 11th grade went to

00:01:45

college

00:01:46

two years later, safely abandoned it,

00:01:49

went to work and then such a

00:01:51

moment in my life happened, I broke my arm very badly

00:01:53

and ended up in the hospital in the hospital, I

00:01:57

spent several weeks there, there were

00:01:58

certain problems, they didn’t inject me very much with

00:02:00

various drugs, I don’t

00:02:02

know what the drugs were. very

00:02:04

painful, that is, there are no calories to support the

00:02:06

contact is serious and the second moment

00:02:08

that happened in the hospital, I started

00:02:11

eating very heavily in the

00:02:13

hospital cafeteria, I didn’t eat, they didn’t bring me, I

00:02:15

go to my parents and in the evenings

00:02:17

my future wife came at that time and

00:02:19

brought me home-cooked food, that is,

00:02:21

I ate, let's have a pirate lay tightly for

00:02:24

three weeks in the hospital, I

00:02:26

even gained a few kilograms of chikov, I left the

00:02:28

hospital, family life began,

00:02:30

home and work, so in the morning I didn't have

00:02:33

breakfast for once, a piece didn't fit work

00:02:36

during the day, you'll have a little something to eat in the dry food

00:02:38

it’s incomprehensible and in the evening when

00:02:40

you arrive at home you eat to your heart’s content,

00:02:43

that is, you kill your belly properly

00:02:45

weekends for a visit or you have guests a large table

00:02:49

alcohol everything is as it should be and so it went year

00:02:52

after year my weight gradually rose and reached

00:02:55

somewhere around eighty-seven kilograms

00:02:57

this year the weight mark lasted me a couple of

00:03:00

years, that is, it stood firmly for me,

00:03:01

and then where 30 again went

00:03:04

up little by little, I noticed

00:03:06

when I was ninety-two kilograms,

00:03:09

I decided that I needed to do something, that is,

00:03:11

but already such a fairly decent weight, although

00:03:14

I didn’t feel fat then yes, it

00:03:16

seemed to me that everything was fine, but

00:03:17

the cheeks were hanging a little bit here, well, a little bit there on the

00:03:20

belly, but in general everything was fine, well, I

00:03:22

think it wouldn’t hurt to scare it off anyway,

00:03:24

and Lent was just approaching and it

00:03:28

served me as a kind of motivation I

00:03:30

know how to say, in general, I decided

00:03:32

to fast

00:03:33

and, accordingly, lose

00:03:36

excess weight during the fast. I gave up

00:03:39

alcohol completely and gave up

00:03:42

sweets, sugar,

00:03:43

meat, that is, I ate carbohydrates, that is,

00:03:46

various cereals and fish, respectively, and,

00:03:49

strangely enough, for I lost the fast, I lost a

00:03:51

good amount of about 12 kilograms, about

00:03:55

11-12 kilograms, that is, I lost weight

00:03:56

to almost 80 kilograms, and

00:03:58

accordingly, as soon as the fast ended, I

00:04:00

returned all my nutrition,

00:04:03

the alcohol came back and little by little the weight

00:04:06

also began to return and by the next

00:04:08

pasta I already weighed not even ninety-two

00:04:10

kilograms like I was before this post,

00:04:11

but already weighed 90 4 kilograms, that is, I

00:04:14

regained everything I lost in a year plus

00:04:16

two more kilograms, well, I think it worked last time,

00:04:19

why not do the same thing this time, I

00:04:22

decided to

00:04:24

fast again this time I lost a little

00:04:26

less than 10 kilograms, and accordingly, I

00:04:27

immediately lost some weight, the fast went well again, I

00:04:30

returned to my old way of life, I

00:04:32

started drinking alcohol again, I started eating the

00:04:35

same things, and little by little the weight

00:04:37

began to gain again, and not so

00:04:39

little, quite intensely, and then the

00:04:42

next the new year turns out to be 2018

00:04:45

on January 5,

00:04:47

I stop at the scales and see that 100

00:04:49

grams is not enough to reach 100 kilograms, this

00:04:52

gives me such a kind of horror, that is, I

00:04:54

never expected to see this number, I thought

00:04:55

because it was 92 93 295

00:04:58

and there it was 100, that is we are taking too much, as

00:05:00

you thought to me, I decided that

00:05:03

something needs to be done urgently,

00:05:04

there is such a very popular phrase

00:05:06

on the Internet now that if you do the same thing

00:05:08

day after day, it’s stupid,

00:05:10

it calculates a different result,

00:05:11

accordingly, I realized that twice I’ve

00:05:13

already done this destiny with the help of this diet it does not

00:05:16

help, but at that moment

00:05:18

I had nothing left, that is, without

00:05:20

waiting, I switched to my

00:05:22

diet, so to speak, so that I could at least slowly

00:05:24

start losing weight

00:05:25

and began to actively look for information on how

00:05:28

I could still change my lifestyle a little

00:05:30

in what direction how to do all this

00:05:32

I began to actively search for

00:05:35

information on the Internet, there are a lot of

00:05:37

different fitness bloggers, a

00:05:38

lot of different motivational videos and

00:05:41

among this whole huge amount of

00:05:43

information it is very difficult to single out

00:05:46

something really valuable, important and

00:05:48

useful and instead of

00:05:50

deciding what I need what to do next, I

00:05:52

only got even more confused, first of all,

00:05:55

I had such stupid thoughts that

00:05:56

I definitely need to go to the gym,

00:05:58

and at that time, due to work, I

00:06:01

physically couldn’t do it;

00:06:06

nothing will work out, but as I later

00:06:09

realized, I was very much mistaken. The second

00:06:11

point is that I began to think that I

00:06:14

needed some kind of mysterious motivation, that

00:06:17

is, without it, I wouldn’t

00:06:18

succeed either, although again at that time I

00:06:21

was already more than motivated fear for

00:06:23

my future at the moment when I stepped

00:06:26

on the scale I saw 99,900, I was just afraid of

00:06:30

what would happen to me next, what would happen

00:06:32

in five years, in 10 years, what would happen to

00:06:34

my health,

00:06:35

even then my blood pressure was

00:06:37

pretty good, so she

00:06:40

was jumping about 150 to 100, which is a

00:06:43

lot for my age,

00:06:44

so I really thought about

00:06:46

what will happen next, how long will I live

00:06:49

and how will I live? Excess weight is associated with a

00:06:51

huge number of diseases that

00:06:53

not only radically reduce the quality

00:06:55

of our life, but also very strongly and

00:06:56

shorten that is, the average

00:06:58

life expectancy of obese people is

00:06:59

much lower than that of people of normal

00:07:03

physique. In our life there are a lot of different

00:07:05

factors in diseases and accidents

00:07:07

that can ruin our life or

00:07:10

even end it much earlier than

00:07:12

we would like, but excess weight is the

00:07:15

case when we can fix everything ourselves,

00:07:17

yes it is clear that there are diseases

00:07:19

that make it very difficult to get rid of

00:07:21

excess weight,

00:07:22

well, as a rule, all people who have these

00:07:24

diseases have not penetrated

00:07:25

know if you think that you cannot

00:07:28

get rid of excess weight because

00:07:29

you have some kind of similar disease but

00:07:31

you made this diagnosis for yourself, I

00:07:33

want to make you happy, most likely you are

00:07:34

completely healthy, it was not for nothing that at the beginning of

00:07:37

the video I talked about the fact that I broke my

00:07:38

arm badly, I was injected quite heavily with

00:07:40

antibiotics when I had already

00:07:42

gained weight, then many of

00:07:45

my friends ask what That's how

00:07:46

the guy burst out, I answered him in all seriousness

00:07:48

that it gives me injected with antibiotics,

00:07:50

they ruined my metabolism,

00:07:51

screws, that's how I answered, I really

00:07:54

believed in it myself and it didn't

00:07:55

occur to me that it wasn't all because of the antibiotics,

00:07:57

but because I didn't keep track of what I I

00:07:59

eat how much I eat because I drink

00:08:02

alcohol and in general because of my

00:08:04

lifestyle, no, I blamed the hospital for everything, I

00:08:09

continued to study the Internet until I

00:08:10

came across one very interesting video

00:08:12

in which a healthy, pumped-up man

00:08:14

very well talked about the fact that I do

00:08:16

n’t need to walk I need to eat a lot in the gym,

00:08:18

with all this, I will lose weight,

00:08:20

well, of course, this interested me very much,

00:08:21

I watched a few more

00:08:24

videos on his channel,

00:08:25

from them I learned that he himself had previously suffered from

00:08:27

obesity, he had serious problems

00:08:29

with alcohol, he was able to deal with it everyone

00:08:31

can handle it, well, of course, I was

00:08:33

very captivated by all of this; it was as if it was

00:08:35

clear that the person understood what he was

00:08:37

talking about; and on his channel, I began to

00:08:39

receive answers to questions that

00:08:42

interested me, in particular, how to

00:08:44

change your lifestyle, we are talking about

00:08:46

channel freshlife28 its author and presenter

00:08:49

Anton Anton I am very grateful to you for

00:08:52

everything you do your videos have really

00:08:54

helped me change my life for the

00:08:56

better Anton thank you very much for everything for this

00:08:58

Anton has a very large channel on

00:09:01

it with more than 400 thousand subscribers

00:09:03

of course he is not needs advertising but still

00:09:05

I will leave links to it in

00:09:06

the description I will also leave links in

00:09:09

the description to videos that you just

00:09:10

need to watch if you want to

00:09:12

lose weight

00:09:13

guys go watch and tell

00:09:15

Anton hello from me,

00:09:17

in our society we have a very

00:09:19

interesting attitude towards alcohol

00:09:21

if a person does not work anywhere,

00:09:23

drinks alcohol every day and, to

00:09:25

put it bluntly, lies drunk under the fence, this

00:09:27

behavior is

00:09:28

accordingly condemned by society,

00:09:29

such a person is considered an

00:09:31

alcoholic in our country, but if a person drinks

00:09:34

alcohol once or twice a week and he

00:09:36

works, he is a hard worker, such a person is

00:09:40

considered a civil drinker and this is not

00:09:42

only not condemned by society, but

00:09:43

on the contrary is even encouraged, but in

00:09:46

fact he is also an alcoholic,

00:09:48

he has quite serious

00:09:50

problems that need to be solved urgently

00:09:52

if they are not solved in a timely manner very

00:09:54

quickly, his stages of alcoholism will

00:09:56

outgrow the following ones, that is, a person

00:09:58

can over the course of 5 10 15 20 years

00:10:01

to remain a cultured drinker, drink

00:10:03

alcohol there 1 or 2 times a week,

00:10:05

and then very quickly, literally in

00:10:07

a couple of months, the fuse of care slides into a place where it’s

00:10:09

practically impossible for him to get out,

00:10:11

there are two very

00:10:14

serious misconceptions associated with

00:10:15

alcohol, firstly, we believe that we

00:10:17

control it, but this is far from the case, of

00:10:19

course there are people who are able

00:10:21

to control alcohol, but I don’t think

00:10:23

you’re not one of them, and the second

00:10:26

misconception is that this is the norm guys, if you

00:10:28

drink alcohol once a week and even more

00:10:30

often it’s already alcoholism and

00:10:32

quite serious keys to die

00:10:34

this is not normal, we

00:10:37

ourselves are not to blame for these misconceptions, that is, this is

00:10:38

all poured into our heads from an early age. I

00:10:41

grew up in a family of ordinary workers and my

00:10:44

parents

00:10:45

went to

00:10:47

visit their friends on their birthdays and

00:10:48

they came to our house. not friends installed, there

00:10:50

was always alcohol, and

00:10:51

accordingly, when I grew up and began

00:10:54

to live separately, my friends began to come to me

00:10:56

and there was always alcohol on my table, and

00:10:58

I thought not only

00:11:01

that this was normal, that this was how it should be, it should be

00:11:02

different, just it can’t,

00:11:05

besides, there is very strong propaganda

00:11:07

coming from the TV. We are presented with an image of

00:11:10

either a successful person or an

00:11:12

ordinary normal person who

00:11:14

drinks alcohol, and we have all this

00:11:16

very much in our heads, what can we

00:11:18

talk about if recently my

00:11:20

good friend went to a medical

00:11:22

institution and there, a doctor from I’m not mistaken, a

00:11:25

cardiologist, when asked if he likes

00:11:28

[ __ ] alcohol, said that it’s not possible and

00:11:30

even necessary, no matter what, he then said

00:11:32

that it’s in small quantities and rarely

00:11:35

quite the same, that is, the very fact that he

00:11:37

allowed the person to drink alcohol, he did

00:11:39

n’t even allow it, but urged him to say that

00:11:41

this is necessary, what can we even talk about here?

00:11:43

In a sense,

00:11:45

I was a little lucky, I realized quite early that

00:11:47

alcohol is a serious problem, but I, like

00:11:50

many, was mistaken, I read that I

00:11:52

still control it and therefore I

00:11:54

used it periodically, but at that

00:11:56

moment when I finally decided to change

00:11:58

my lifestyle, I realized that I

00:12:00

had to give up alcohol forever, and now he

00:12:03

wanted to figure out with you what we are

00:12:05

still giving up, why are we so

00:12:06

afraid to give up alcohol,

00:12:08

now I’ll tell you what I lost

00:12:11

in order to understand what we will lose if we give up

00:12:14

alcohol, let's try to understand what

00:12:15

alcohol gives us, we all drink

00:12:18

alcohol for various reasons, some to

00:12:20

have fun, some to relax,

00:12:22

some just out of boredom and, as a rule,

00:12:24

alcohol gives us what we want, but

00:12:26

unfortunately it doesn’t a very short

00:12:28

period of time and for this we all

00:12:30

pay a very high price, the

00:12:33

effect that interests us lasts very briefly

00:12:35

from the first glass to the stage of

00:12:37

severe alcohol intoxication, but as a

00:12:38

rule it’s there for two to three hours for everyone,

00:12:40

depending on the company that we are

00:12:42

using and so this

00:12:44

stage begins, our first problems begin,

00:12:46

often in this state we quarrel with

00:12:48

our loved ones with our friends, the

00:12:50

next day can simply be

00:12:52

completely erased from life we wake up in the

00:12:54

morning we have a headache we feel sick we

00:12:57

feel unwell we have no

00:12:58

ability to work often all day long we

00:13:01

just

00:13:02

lie down and it would seem that this is the

00:13:05

payback, we rested yesterday, relaxed

00:13:07

and paid off today, but

00:13:10

unfortunately this is just the tip of the iceberg

00:13:12

and this is just the beginning, the next

00:13:14

work week is coming, we have absolutely

00:13:17

no mood and

00:13:19

we don’t associate this emotional state

00:13:21

with the removal alcohol, but the connection is the most

00:13:23

direct, it takes a certain amount of

00:13:26

time to progress, we have various sores pop up with you,

00:13:28

various diseases

00:13:30

that we also have that are not related to

00:13:31

alcohol, our physical

00:13:33

state, psychological state,

00:13:35

emotional state,

00:13:37

and which little by little displaces everything around

00:13:39

it, that is, it absorbs you

00:13:41

you're starting to have problems at home, a problem

00:13:44

at work, you're not interested in anything anymore,

00:13:46

your only interest is alcohol,

00:13:49

what happens when you and I

00:13:51

give up alcohol, I won't hide it, it's

00:13:53

pretty hard at first for the first

00:13:55

two or three months, everything seems different for everyone

00:13:58

gray apathy sets in, you

00:14:01

feel that you are missing something, but

00:14:03

it passes pretty quickly, the

00:14:05

main thing is to

00:14:07

overcome yourself, to overcome this moment,

00:14:09

the meaning of life slowly begins to return, you

00:14:12

little by little new interests appear, you

00:14:14

return to your old interests and

00:14:16

this is the emptiness in which

00:14:18

formed after alcohol left

00:14:21

your life, it is slowly filled with

00:14:22

your hobbies, your family, your

00:14:25

work, everyone is different, the most important thing is that your

00:14:27

head begins to work, that is,

00:14:29

your brain seems to wake up all this

00:14:31

time, it was simply poisoned by alcohol

00:14:33

here it is just in the literal sense of

00:14:36

the word you wake up, you begin

00:14:37

to think completely differently, that is,

00:14:39

your brain itself gives you ideas on what to

00:14:42

do, what you should do, that is, it’s

00:14:44

just an indescribable feeling, very

00:14:46

soon you will have no desire, no

00:14:48

time to drink alcohol, that is, now I

00:14:50

can’t even imagine what I I’ll get

00:14:51

drunk and spend the whole day on a flash drive,

00:14:53

that is, I feel sorry for this day, I

00:14:55

just don’t have so much free unnecessary

00:14:57

time,

00:14:59

what about the relationship between alcohol

00:15:01

and weight loss, we understand if we

00:15:03

drink strong alcohol with a large

00:15:05

number of snacks, pretty much everything is

00:15:06

calorie-rich in the state of alcoholic intoxication, it’s

00:15:08

difficult for us long ago control yourself,

00:15:11

we eat quite a large amount of food,

00:15:12

if we are talking about light alcohol such as

00:15:15

beer,

00:15:16

it itself is very high in calories and we

00:15:18

consume it with a large number of

00:15:20

different snacks, also like crackers in

00:15:22

chips, all this is very high in calories, that is,

00:15:24

we consume a large amount of calories

00:15:26

even if don’t pay attention to this,

00:15:28

alcohol itself does not promote

00:15:31

fat burning, it slows it down,

00:15:32

that is, of course, we will not take into

00:15:34

account such a classic alcoholic

00:15:36

who doesn’t e100 anything but

00:15:38

drinks alcohol, it is clear that he will be

00:15:40

quite thin, but if we take a

00:15:41

civilized drinker, he

00:15:43

consumes a sufficient amount of

00:15:45

calories and alcohol, accordingly, even

00:15:48

with a decrease in Clara Zhenis

00:15:50

teacher, that is, alcohol will not allow him to

00:15:52

lose weight, besides, when drinking

00:15:54

alcohol, I don’t know if such

00:15:56

a term seems to me to be chronic

00:15:59

swelling, remember yourself the morning after

00:16:02

drinking alcohol, I think

00:16:04

you don’t really like your appearance and

00:16:06

if you constantly drink alcohol, this

00:16:08

swelling does not go away, let it

00:16:09

not go away for years if you

00:16:11

stop drinking alcohol

00:16:13

literally in a month you will lose

00:16:16

a few extra kilos even without

00:16:18

any diet, I know this from myself and I have

00:16:21

probably watched a dozen

00:16:23

videos on Anton's channel I got answers

00:16:25

to many of my questions I

00:16:26

decided not to reinvent the wheel to do

00:16:29

everything as he says everything is there exactly I do

00:16:31

n't invent anything the next day

00:16:33

I went to the store bought all the necessary

00:16:36

products I came home I put it in front of

00:16:38

me on the table I sit and think well

00:16:40

hello new life You may

00:16:44

think this is funny now, but in reality, at that

00:16:46

moment my new life began and

00:16:49

this step was the most difficult, that is, then

00:16:51

everything was already as if it were business as usual, that is, I

00:16:53

stood on the rails and just paper like a train

00:16:55

forward there I simply could not

00:16:57

stop but this moment from watching the video to

00:17:00

move on to action, this is the most

00:17:02

difficult moment, if let’s say you

00:17:05

are watching this video now and

00:17:06

right now you decide that you will stop

00:17:09

drinking alcohol not tomorrow or

00:17:11

the day after tomorrow, not after Sashka’s Audi

00:17:12

birth and after the New Year, but

00:17:14

specifically now you will go to

00:17:16

the store to buy the necessary products and

00:17:18

also start a new life, then in

00:17:21

six months you will thank yourself

00:17:25

for the fact that at this moment you believed

00:17:27

me,

00:17:28

now let’s go through the theory a little,

00:17:30

I’ll try to briefly

00:17:31

and then we’ll move directly to

00:17:33

my menu, all weight loss techniques

00:17:36

converge to because we need to consume

00:17:39

less energy than we spend,

00:17:41

this can be achieved in two ways,

00:17:43

respectively, you can increase

00:17:45

physical activity, accordingly we

00:17:47

will increase energy consumption, or you can

00:17:49

reduce our diet in the first

00:17:52

way, I do not advise you, and because

00:17:54

if you have not played sports before and

00:17:56

go to the gym, then in one workout

00:17:58

you will spend 200, or maybe

00:18:00

300 kilocalories, so one

00:18:02

chocolate bar will more than cover

00:18:04

all of your workouts, it’s better to

00:18:07

take the second path and reduce the

00:18:09

number of calories consumed, here you

00:18:11

can also go in two ways,

00:18:13

that is, firstly, you can take it

00:18:15

directly your diet as you are now

00:18:17

trying to divide everything in half, that is, you

00:18:19

significantly cut your caloric intake and

00:18:21

most likely will begin to lose weight,

00:18:23

but there are also a couple of disadvantages, that is,

00:18:25

firstly, if you eat there 1 or 2

00:18:28

times a day, which is of course wrong and

00:18:30

will significantly reduce your caloric intake, that is,

00:18:34

the body will feel the catch, it will

00:18:36

feel that it is receiving little energy and by

00:18:38

slowing down metabolism as much as possible, that is,

00:18:41

all processes in the body, accordingly,

00:18:43

it will begin to save energy, you will

00:18:46

continue to lose weight, but it will proceed

00:18:48

quite slowly, you will have

00:18:50

fatigue, lethargy, drowsiness

00:18:52

and the second disadvantage in this method the fact that you

00:18:54

will be constantly hungry, that is, you are already

00:18:56

accustomed to a certain amount of food and

00:18:58

here you cut it in half,

00:18:59

so you simply won’t

00:19:01

have enough food to fill up, you will be

00:19:03

constantly cold, it’s just willpower that

00:19:05

you won’t get far, so

00:19:08

we need to go the other way we need to replace

00:19:11

our high-calorie foods with

00:19:13

low-calorie ones, that is, unhealthy

00:19:15

nutrition is the so-called proper

00:19:16

nutrition,

00:19:17

if let’s say at the moment

00:19:19

you consume about 5000 calories there with the

00:19:22

wrong foods, then you simply won’t eat 5 thousand

00:19:24

kilocalories with the right foods,

00:19:26

that is, that’s a

00:19:28

lot of food, you just put so much into yourself

00:19:30

you won’t cram it purely physically, but just

00:19:33

eat the right foods

00:19:34

enough; first of all, you need to eat them

00:19:36

in the right ratio, that is, there is

00:19:38

such a concept as if I live proteins, fats and

00:19:41

carbohydrates, that is, their ratio is not the same; I

00:19:43

took 30 percent of proteins, 10

00:19:46

percent of fats and 60 percent of carbohydrates as a base.

00:19:48

the ratio may change

00:19:50

depending on the result

00:19:51

you are pursuing

00:19:52

and, accordingly, from this ratio I

00:19:55

calculated my entire diet, what do

00:19:58

these numbers mean, all products do not consist of

00:20:00

proteins, fats and carbohydrates, respectively,

00:20:03

let’s say you need to consume a

00:20:05

thousand kilocalories, we take my

00:20:07

ratio, that is, 30 percent proteins

00:20:09

accordingly, out of this thousand

00:20:11

kilocalories,

00:20:12

300 kilocalories, that is, 30 percent

00:20:14

should be proteins, 10 percent, that

00:20:17

is, Tokyo calories fats and 60 percent,

00:20:19

that is, 600 kilocalories carbohydrates,

00:20:21

respectively, you take the amount of

00:20:24

kilocalories that you need per

00:20:27

day, divide by this ratio and

00:20:29

get that amount of proteins fats and

00:20:32

how many carbohydrates do you need to

00:20:33

consume?

00:20:50

physically, well,

00:20:52

I worked a lot, it was physically hard

00:20:54

work, so I weighed 100

00:20:56

kilograms and I got three thousand

00:20:58

kilocalories, to lose weight we need to slightly

00:21:01

reduce our caloric intake by 10-20 percent,

00:21:04

respectively,

00:21:05

I reduced the caloric intake of the year in captivity and

00:21:08

thousands and began to count in my diet

00:21:11

based on I would live from thirty percent

00:21:14

proteins, 10 percent fats and 60 percent

00:21:17

carbohydrates and the consumed amount of

00:21:18

calories is two and a half thousand, what is it worth

00:21:23

consuming in general, well, with proteins everything is

00:21:25

very simple,

00:21:26

proteins for us are, first of all, chicken

00:21:28

eggs, chicken breast meat, lean fish,

00:21:33

low-fat cottage cheese, low-fat with fats everything is a

00:21:36

little more complicated than that fat,

00:21:38

well, very simply speaking, it is divided into

00:21:40

healthy and unhealthy,

00:21:42

we include animal fats such as

00:21:44

lard, fat

00:21:45

on and meat from healthy heat, we

00:21:47

include vegetable fats, nuts from

00:21:51

animal fats, including red fish with

00:21:54

carbohydrates, everything is also not so simple

00:21:55

carbohydrates are divided into simple and complex

00:21:57

simple carbohydrates must be avoided these

00:22:00

include everything sweet sugar all flour

00:22:03

steamed rice potatoes and complex

00:22:06

carbohydrates that we should eat

00:22:08

these include various cereals buckwheat

00:22:11

oatmeal pearl barley and so on why

00:22:15

we need to avoid simple carbohydrates

00:22:16

and consume complex carbohydrates simple

00:22:19

carbohydrates are very quickly broken down by our

00:22:21

body into sugars, glucose is released, and

00:22:24

accordingly, blood sugar rises,

00:22:26

to which in response

00:22:27

the body releases insulin; insulin, in

00:22:30

turn, inhibits the

00:22:32

fat burning process and, on the contrary, promotes

00:22:34

fat deposition; if we consume

00:22:37

complex carbohydrates, on the contrary, that is,

00:22:39

carbohydrates are broken down for quite a

00:22:41

long time, the sugar level rises very

00:22:43

smoothly, therefore, there is no sharp

00:22:45

release of insulin that interferes with us,

00:22:48

respectively, fat is burned normally, we

00:22:50

need to eat food as often as possible,

00:22:52

preferably 5-6 times a day, ideally

00:22:55

every three hours, why is this necessary when

00:22:58

we often eat food, our body

00:23:00

understands that energy is constantly coming

00:23:02

and despite even with a calorie deficit, he is

00:23:06

not afraid, he starts all our processes

00:23:08

in the body to the maximum, that is, metabolism

00:23:10

begins to work as quickly as possible,

00:23:13

if I may say so,

00:23:15

he takes this energy that he lacks from his

00:23:17

internal reserves, that is, responsibly

00:23:18

burns fat, I

00:23:20

hope I didn’t confuse you too much with the theory

00:23:23

in fact, everything is much simpler than it

00:23:25

might seem at first glance, it’s

00:23:26

quite not easy to figure it all out,

00:23:28

but perhaps you won’t need it

00:23:30

now, I’ll try to explain everything in layman’s terms,

00:23:32

well, first of all, we need to give up

00:23:34

alcohol; eating alcohol is a serious

00:23:36

problem if you leave it alone I think

00:23:38

you are unlikely to achieve serious results;

00:23:39

secondly, you need to completely

00:23:41

give up all sweet flour products,

00:23:44

that is, completely means completely, that

00:23:46

is, no sweets in the morning

00:23:48

or evening,

00:23:49

no 1 teaspoon of sugar instead of 5 in

00:23:53

tea, that is, we completely give up

00:23:55

sweets and sugar the next very

00:23:58

important point is the use of water, that

00:24:00

is, we drink water, the more the better, there are two liters, three liters,

00:24:03

4 liters a day, and it is

00:24:05

pure still water, teas,

00:24:08

juices, something else, and one of the most

00:24:11

important points is the regime, that is, you need to

00:24:13

eat food often and in small

00:24:14

portions, that is, ideally every three

00:24:17

hours, unless of course you have a friend at work,

00:24:20

that is, you can

00:24:21

play there a little bit, maybe 1 3

00:24:23

hours, 1 4 hours, but preferably once

00:24:26

every three hours, that is, it will be in my opinion look at the

00:24:28

best result regarding the

00:24:30

menu itself, now I’ll tell you

00:24:32

my menu for the main such simple

00:24:34

products, that is, the products can be

00:24:36

replaced with others, that is, the products can be

00:24:38

consumed, let’s take a large amount, I

00:24:41

initially calculated the menu for myself at the

00:24:43

rate of 2 and a half thousand kilocalories

00:24:45

per day and it turned out that this too

00:24:47

many products, that is, I

00:24:49

worked for 4 meals, I took a

00:24:51

kilogram of buckwheat and 400 grams of chicken with me, that

00:24:54

is, purely physically, it was

00:24:56

problematic for me to eat, that is, I just

00:24:57

overate it, it was hard for me to work,

00:24:59

so I decided to remove the sides a little from

00:25:01

these calculations and is already adjusting

00:25:04

According to my inner feelings, I

00:25:06

adjusted the menu accordingly so as not to

00:25:08

overeat, but to fill up and by the next

00:25:11

meal they would feel great

00:25:13

hunger, that is, there was no strong hunger, it

00:25:15

just felt like it was possible to have

00:25:17

a snack, what did I end

00:25:19

up with the first meal

00:25:21

of course, breakfast I had breakfast at home for

00:25:23

breakfast, I ate 50 grams of oatmeal, I

00:25:26

kicked it in dry form, of course I poured it with water, I

00:25:27

said,

00:25:28

and oatmeal, clear sunshine number 2,

00:25:30

and no need to cook anything, just poured boiling

00:25:32

water over it, let it sit for a little while and

00:25:34

you can eat it, added 34

00:25:37

pieces of dried apricots to it, the

00:25:38

second course is I have scrambled eggs, that is, I

00:25:41

fried the eggs in non-stick pans

00:25:43

without oil without everything, the whole thing with the white

00:25:46

veins doubles and the third dish is either

00:25:49

30 grams of cheese or red fish 50

00:25:53

grams of red fish, I didn’t buy it in

00:25:55

vacuum packages, it’s quite

00:25:57

expensive in stores, I bought it frozen at the market coho

00:25:59

salmon fish or tanks, then there are

00:26:02

carcasses of two kilograms per 1000 rubles,

00:26:04

this comes out when you clean it, that is, it is

00:26:07

sold without heads without intestines, you

00:26:08

clean the guts, remove the bones, it turns out

00:26:11

somewhere around one and a half kilograms of

00:26:13

red fish if you consume 50 grams per day

00:26:15

according to you this fish is enough for a month,

00:26:18

then, respectively, there were four

00:26:20

meals that I took at work,

00:26:23

respectively, it was nine in the morning 12 3

00:26:27

and 6 pm I had no problems with this at work,

00:26:30

that is, I could step away for five minutes

00:26:32

at any time when I needed it

00:26:34

it was accordingly at this time I

00:26:35

went and ate for 4 meals at work,

00:26:38

I took everything the same, that is, each

00:26:41

meal did not amount to 200 grams of buckwheat and

00:26:43

100 grams of chicken breast,

00:26:46

I did not cook the chicken breast, that is, boiled, it

00:26:48

seemed to me a bit dry and quite

00:26:49

heavy there is, I stewed it again in

00:26:51

non-stick frying pans without oil,

00:26:53

added a little water and there are 30-40

00:26:56

grams of carcass and it turns out, let's have juicy

00:26:58

and tasty chicken, the

00:26:59

last meal of the meal, respectively, dinner

00:27:01

for dinner, I also ate two dishes, that is, the

00:27:04

first is a salad, cucumbers, tomatoes and

00:27:07

chicken breast again that is, I took as many

00:27:10

cucumbers and tomatoes as I

00:27:11

wanted, as much as I wanted to eat and didn’t

00:27:13

count, didn’t prick with a sword, added

00:27:16

about 100 grams of chicken breast,

00:27:18

seasoned it with unrefined sunflower oil,

00:27:21

about two

00:27:22

teaspoons, salted accordingly to taste and the

00:27:24

second dish for dinner and I had there was

00:27:27

low-fat cottage cheese, that is, a pack of low-fat cottage cheese is

00:27:29

one hundred and eighty two hundred grams,

00:27:31

depending on the manufacturer, you add

00:27:33

a little water there and added half a

00:27:35

green apple, cut it all into pieces,

00:27:38

mixed it all, it turns out

00:27:40

delicious guys, accordingly, in this menu,

00:27:42

the products can be changed for others, that is, you

00:27:44

can eat cereals not only buckwheat,

00:27:46

you can have pearl barley, you can have pasta made from

00:27:47

durum wheat, you

00:27:49

can eat brown rice, you can eat meat, you can

00:27:53

replace it with fish, you can eat beef, you can eat

00:27:55

soul mud about the greens, eat the

00:27:58

more the better, that is, salad,

00:28:00

you can take cucumbers and tomatoes with you to work,

00:28:02

waste or varied

00:28:05

since they are green beans, what

00:28:07

not, that is, everything of this plan can be eaten in

00:28:10

large quantities,

00:28:11

I never calculated the menu

00:28:13

accordingly and you are approximate based on

00:28:15

100 kilograms of weight, that is, when

00:28:18

you weighed 100 kilograms, I began

00:28:19

to eat accordingly accordingly along the way

00:28:21

how my weight was decreasing, I adjusted the menu a little,

00:28:23

that is, I reduced it,

00:28:25

that is, 8 I stopped at the scales, looked,

00:28:28

yeah, and the weight is going fine, so

00:28:30

I left everything unchanged, or, on the

00:28:33

contrary,

00:28:34

the weight slowly begins to go off,

00:28:35

so I trimmed the menu a little,

00:28:37

or the weight goes off very quickly,

00:28:39

respectively, on the contrary,

00:28:41

I added a little products on the menu,

00:28:42

besides this, I also have a variety of

00:28:45

nuts in nuts, of course there are a few, there are

00:28:47

literally three four five things, if

00:28:49

walnuts, a handful of pistachios, well,

00:28:51

accordingly, all together on different days, and

00:28:54

oranges, again, not in kilograms, that

00:28:57

is, but if you eat an orange in the evening, there’s

00:28:58

nothing wrong with that there will be no

00:29:00

green apples, I

00:29:03

usually ate half of them with cottage cheese,

00:29:04

half of 2 apples I ate, so that is, there are

00:29:07

quite a lot of foods that you

00:29:08

can eat over time, you will understand what

00:29:10

else you can add to your diet, the main thing is to

00:29:13

just start

00:29:15

now, let’s go over some more in

00:29:17

my opinion, let’s important moment,

00:29:19

first of all, if you don’t think, be sure

00:29:21

to buy yourself such a plan,

00:29:23

thunder kitchen scales,

00:29:24

that is, we understand that we need them to

00:29:26

put on the same amount

00:29:28

of food, that is, over time you will be able to

00:29:30

refuse them, but at first they are simply

00:29:32

necessary, also buy yourself

00:29:34

containers on containers not save money,

00:29:36

buy good quality ones, well,

00:29:39

firstly, they will be made of good food-grade

00:29:41

plastic and will not harm our

00:29:44

health, secondly, they will not have a sealed

00:29:46

lid, so you won’t spill

00:29:48

anything, if there is something liquid in there or

00:29:50

some kind of lettuce is leaking, I would advise you

00:29:53

to collect containers in the evening,

00:29:54

regardless of whether you work, the

00:29:55

next day, mushrooms don’t work, that

00:29:57

is, it’s time for a meal, you

00:29:59

took a microwave container out of the refrigerator

00:30:01

and

00:30:02

ate accordingly, that is, it

00:30:04

will be much easier for you about

00:30:07

eating at work, many say that

00:30:09

there is no time at work new I’m willing

00:30:11

to bet about it too, I worked a lot where

00:30:13

firstly, if you work you have an 8-hour

00:30:15

working day, as a rule, there is lunch in

00:30:18

most organizations, that is, this is already

00:30:20

one meal, but take two more

00:30:22

meals for yourself, take five minutes each there,

00:30:25

I think your problems will not be people

00:30:27

smoke come in much more often, no

00:30:29

big deal, that is, you will find time to have a snack at

00:30:31

work, you don’t have to sit

00:30:33

there for half an hour and eat, that is, open

00:30:35

the container, quickly eat for five minutes and

00:30:37

run on to do your own business,

00:30:38

all this happens very quickly

00:30:41

about the fact that who then he will think something and

00:30:43

look at you wrong, and at first people

00:30:45

will look with disbelief as if

00:30:47

asking what is it you eat so often,

00:30:48

but if you are embarrassed to say

00:30:50

that you have switched to a healthy diet,

00:30:53

then you can say that you have a problem

00:30:55

with your stomach and the doctor prescribed this for you

00:30:57

diet, in principle, you don’t have to

00:30:58

explain anything to anyone after weeks, no one

00:31:00

will pay attention to you, not by

00:31:02

and large, it’s not very important what

00:31:04

other people think,

00:31:06

my own health is much more important to me, also you will

00:31:08

definitely need ordinary

00:31:09

floor scales, respectively,

00:31:11

to find out your weight if you you

00:31:14

already have scales, use the ones you have,

00:31:16

if you don’t have one, buy one, and you don’t need to buy

00:31:18

inexpensive regular scales; you don’t need to buy

00:31:20

any fancy ones from them; we

00:31:22

only need them to show

00:31:24

our weight; the only requirements for them are

00:31:25

that they show your weight correctly,

00:31:27

that is, accordingly, if you are on them

00:31:29

steel they showed 100 kilograms

00:31:30

they turned off you turned them on again and they

00:31:32

began again they should show

00:31:34

100 kilograms again they are 99 not 101

00:31:36

also when you weigh yourself,

00:31:38

install from and on a hard

00:31:40

surface, that is, it is desirable that it

00:31:42

be a tile

00:31:43

then the scales will

00:31:45

show your weight as correctly as possible and, accordingly,

00:31:47

weigh yourself in the same place, that

00:31:49

is, choose a specific tile,

00:31:51

let’s say put scales on them in your bathroom

00:31:53

and constantly weigh yourself on it

00:31:55

about how often you need to weigh yourself,

00:31:57

well, basically I recommend weighing yourself

00:31:59

once a week, that is, choose any the day

00:32:01

you like when it’s convenient for you,

00:32:03

respectively, in the morning after visiting

00:32:05

the toilet and before eating, weigh yourself and

00:32:07

write down your weight, I couldn’t

00:32:11

hold it in my hands like that, that is, I weighed myself

00:32:12

every day, it’s not recommended to do this,

00:32:15

but in my particular case the weight came off

00:32:17

every day, that is for the first month, every

00:32:20

day I lost 300 grams, that is,

00:32:23

the weight was steadily coming off very quickly,

00:32:25

so the

00:32:26

initial motivation for me

00:32:28

was my future passion, and

00:32:30

then the scales spurred me on, that

00:32:32

is, every time I stopped on the

00:32:34

scales every day, and I saw that

00:32:36

another 300 was lost gram and this simply

00:32:38

encouraged me to continue to act

00:32:40

accordingly and not give up, also

00:32:42

the scales became a motivation for me and in the

00:32:44

future when I had already lost weight,

00:32:46

that is, I lost weight even lower, that is, for

00:32:48

me it dropped to a maximum of

00:32:49

seventy-three kilograms, after that I

00:32:52

decided that gain a little and

00:32:53

decided for myself that I will

00:32:55

keep my weight in the range of 74-75 kilograms,

00:32:58

so I still

00:33:00

weigh myself periodically, well, not every

00:33:02

day there, 1 week, maybe twice a

00:33:04

week, respectively, if I see that my

00:33:06

weight has gone beyond 75 kilograms, I understand that

00:33:09

somewhere I’m doing something wrong, I’m

00:33:10

revising my menu, he’ll call me

00:33:13

a little, I’m adjusting my nutrition and

00:33:16

lowering the weight where I need it. During all

00:33:19

this time, my maximum weight

00:33:20

rose to 76 kilograms,

00:33:22

so I quickly

00:33:24

lowered it back in literally a week there is a little

00:33:27

below 75

00:33:28

what are the advantages and minutes of this fractional

00:33:30

nutrition

00:33:31

compared to other diets, so let’s say,

00:33:33

well, firstly, this is not a diet, this is a way of

00:33:35

life, that is, I have been living for a year and a half now and

00:33:38

eating responsibly according to this principle, I am

00:33:40

more than satisfied with my nutrition,

00:33:42

my diet the diet, of course, has now

00:33:44

changed significantly compared to

00:33:47

what I told you, that is, I have

00:33:48

added a lot of different

00:33:50

foods, well, if it’s interesting, when I don’t

00:33:52

make a video about it, I forgot what

00:33:55

hunger is, that is, I

00:33:58

also try to stick to the regimen of eating

00:34:00

every three hours accordingly, when

00:34:03

it’s time to eat, I feel

00:34:05

like I need to eat,

00:34:06

but there is no hunger as such,

00:34:08

so I don’t rely on willpower,

00:34:10

that is, I eat a lot, I’m always full, I already

00:34:15

forgot what it’s like when you

00:34:17

arrive at the store after work, cold, rummaging

00:34:19

around the shelves with your eyes, you don’t know what buy

00:34:21

you pick up everything and what you need, what

00:34:24

you don’t need, accordingly, you spend

00:34:26

a lot of money then you come home and

00:34:28

eat to your heart’s content, I just forgot what it

00:34:30

is,

00:34:31

besides, you save money because

00:34:33

you don’t buy what you don’t need, you

00:34:35

buy only those products which you

00:34:37

need is also a huge plus of fractional

00:34:39

nutrition over other diets, well,

00:34:41

firstly, it’s not a diet, it’s a way of life, and

00:34:43

secondly, you get results

00:34:45

instantly, that is, today you

00:34:47

started eating fractionally and tomorrow you

00:34:49

will see your first result on the scales, that

00:34:51

is, I’m for the first

00:34:53

I lost 10 kilograms in a month, it’s clear that not all

00:34:55

of it was fat, that is, some of the water

00:34:58

just did not leave the body; the excess

00:34:59

swelling subsided, but 10 kilograms in 1

00:35:02

month, and that is, the west I had was not so

00:35:04

big, that is, there are not 170 or 180

00:35:06

grams in total only 100 and composition up to 90

00:35:09

lose weight in 1 month

00:35:12

pretty soon your taste

00:35:13

preferences will change very much if

00:35:15

someone told me two years ago that

00:35:17

I would eat oatmeal I wouldn’t believe it in my life

00:35:19

I just couldn’t stand it

00:35:20

now I eat it with great pleasure for

00:35:23

breakfast, as soon as you give up

00:35:24

foods that contain a huge

00:35:26

amount of salts, sugars, various glitches,

00:35:28

sodium mats, your taste buds

00:35:29

will begin to work differently, that is, your

00:35:31

sense of taste will increase very much,

00:35:34

you will begin to feel taste where you

00:35:36

simply did not feel before, and in

00:35:38

general, try to It’s easier to treat the Unified State

00:35:40

Exam, there’s no need to make a cult out of it, eat to

00:35:43

live, they live to have friends, I

00:35:47

really hope that this video will be

00:35:48

useful to you, if you liked it, like

00:35:50

it, share it on social networks,

00:35:52

if you have any questions

00:35:54

for me, ask them in the comments I will try to

00:35:56

answer them all, thank you very much

00:35:58

for your attention, subscribe

00:36:00

to the channel until we meet again

00:36:02

[music]

00:36:22

[music]

Description:

В прошлом году мне удалось похудеть на 25 кг, со 100 кг до 75 кг! И уже более года я удерживаю вес на этом уровне! В этом видео я расскажу Вам как мне удалось похудеть, моё отношение к алкоголю, о том ,что послужило мне мотивацией!! А так же подробно расскажу Вам о своём питании, что я ел, когда я ел и сколько я ел!!! Это будет моя история похудения!!! ОТБЛАГОДАРИТЬ АВТОРА И ПОДДЕРЖАТЬ КАНАЛ Сбербанк 4276 3802 6077 5262 Юрий Сергеевич П Ответы на вопросы о моём похудении часть 1 https://www.youtube.com/watch?v=LpvMvIahDgk Ответы на вопросы о моём похудении часть 2 https://www.youtube.com/watch?v=3La5JIqNWBg Очень полезный канал о правильном образе жизни-https://www.youtube.com/channel/UCjFmzBvZLVWlKT-QjWge2VQ Что необходимо знать если хотите похудеть: https://www.youtube.com/watch?v=dzISo0D7HJI https://www.youtube.com/watch?v=lnnl7Jyf3hU https://www.youtube.com/watch?v=AXk5LuE0724 https://www.youtube.com/watch?v=6MrCbXM02UM Мой второй канал https://www.youtube.com/channel/UCT4UswIlSEOnSqMckgk2ZHA Я в контакте- https://vk.com/id156902350 Моя группа в контакте https://vk.com/paramonov_vk Мой инстаграм- https://www.facebook.com/unsupportedbrowser Я на яндекс Дзен: автотема zen.yandex.ru/paramonov здоровье zen.yandex.ru/id/609e30c7258a004f0b671c78 Для коммерческих запросов [email protected] ОТБЛАГОДАРИТЬ АВТОРА И ПОДДЕРЖАТЬ КАНАЛ Сбербанк 4276 3802 6077 5262 Юрий Сергеевич П 0:04 Вступление 1:26 Пред история, первые попытки похудеть 5:34 О похудении в интернете 6:11 Мотивация 6:50 О лишнем весе 8:09 Очень полезный канал 9:18 Алкоголь 12:11 Чего мы лишаемся при отказе от алкоголя 14:59 Алкоголь и похудение 17:59 Немного теории 23:21 Что делать что бы похудеть 24:42 Моё меню на котором я худел 29:15 Важные моменты 30:07 Как питаться на работе 31:08 Весы, когда взвешиваться 32:10 Весы как мотивация 33:28 Плюсы правильного питания 35:12 О еде

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