Если бы я хотел быстро похудеть за 1 МЕСЯЦ, я бы делал ЭТО! transcript

If I wanted to lose weight quickly in a month, I would definitely start doing these things, because they are the ones that influence weight loss. It's been tested on thousands of people. I'll tell you everything in this video. I'm endocnologist Maxim Kuznetsov. I ask you to like and subscribe to this channel in advance. The video promises to be interesting. First, what would I start doing? I'd double my daily protein intake.

Well, that is, to 2 grams per kilogram of body weight. Ideal body weight is important, but what's the weight I want to reach? I'd take that, multiply it by two, and eat that amount of protein every single day . Why? Because protein itself is incredibly satiating. The main problem with weight loss is that people feel hungry, wildly hungry. This is wrong. There shouldn't be a terrible, ravenous hunger; there should be a mild, gentle discomfort.

You know, when you stretch, there should be a slight, soft tingling in the muscles. Even something pleasant . But when it's really painful, you just want to scream when you stretch, but something's wrong with our nose. It's the same here. You should be a little hungry, soft. It shouldn't be so intense that you sit there all day long and only think about how to eat an eclair. And protein is very satiating. That's what helps you not feel constantly hungry.

Plus, protein stays in the stomach the longest, especially in the form of a steak or some piece of fish. It will stay there for an hour and a half, maybe an hour and a half. You'll be full for an hour and a half. And, of course, the most energy is spent on processing protein. Any product you eat, protein, fat, carbohydrates, whatever. To process it, you need to expend some energy. Right? Right. And to process proteins, you need to expend more energy than any other food.

And, of course, when we're losing weight, we want to lose fat, not muscle. We want to keep our muscles. We don't want to turn into skinny fat, with skinny legs, skinny arms, and a little belly left. But that would be a shame. And to lose weight by losing fat , not muscle, we need a lot of protein. But an important point: I wouldn't get this protein requirement with protein supplements, protein shakes, or those liquid protein powders.

Why not powdered forms? I'll draw it for you now. I'll explain it to you now. So, look, here we have a graph, yes, a satiety graph and a time graph. When you eat, let's say, the most minimally processed type of protein, the kind you need to chew, bite into, it will give you a lot of satiety for a long period of time, which is what we need, because if you chew, bite into, chew, most likely, your stomach will have to knead it all for a long time too.

That's why we say that a cooked steak, let's say, can sit in your stomach for an hour and a half and keep you full, right? For example, a steak. If we take the same protein, but grind it, yes, turn it into mince. Mince is already a processed product, which means it's easier for our stomach to knead it and send it on its way. And we'll see that our satiety disappears much faster, right? So it's already about 30-40 minutes.

Yes, I'll call it mince. And the third option is when we use powder form. It's basically dust. It's the finest possible dispersion. The stomach doesn't need to do anything at all. It'll just send it on its way in 10-15 minutes. And so we get this. This is protein, right? Voila. So, when you eat a whole protein source, you stay full for this long, but when you eat ground protein like minced meat, chopped meat, pulled pork, and so on, that's what we get.

Dumplings, by the way, are also just dumplings, and white protein is absorbed twice as quickly. And if we use powder, we stay full even less. That's why protein powders are best for people who need a lot of protein. Well, let's say professional athletes, yes, bodybuilders, who need 200g of protein, 300g of protein. So, powdered liquid forms are designed to increase protein intake, not to lose weight. To lose weight, we need whole, undiluted protein sources that will keep you full for a long time.

That's why we're choosing eggs, cottage cheese, fish, and meat. Whole, clear sources of protein. And by the way, if you're thinking, let's say we're doing the math for, say, a weight of, I don't know, 90 kg, you'd need a whopping 180 g of protein. Holy, how am I supposed to get those 180 g of protein? You can easily get 180 g of protein. Here you go, and here are the photos of our course participants—yes, plates. And you see, people get their protein from simple foods.

Some add eggs, some add fish, some add beans, some add tofu , some snack on it. The second thing is very subtle. People tend to underestimate this, but I would definitely make sleep one of the first things I do. You know, I'm a stickler. Whenever I tell you something, I base it on research. And we have, well, an incredible amount of data showing that lack of sleep stimulates appetite, provokes breakdowns, and provokes overeating in the evening due to fast carbohydrates and saturated fats.

Well, that's what we're fighting with you. Plus, when you're sleep-deprived, your brain is as foggy as when you're drunk, and it's harder for you to choose that broccoli over that chocolate bar. It's already hard enough. And if you're also clouded, it's even harder. So I definitely recommend it, and believe me , take this recommendation very seriously. Start strictly going to bed and waking up at the same time. That's exactly what I would do if I needed to lose weight quickly.

That's probably the first thing I'd do. It doesn't matter when. Sleeping before midnight and after midnight is equally beneficial for our health. You can do it either way, it doesn't matter. The main thing is to get your required amount of sleep at the same time. You won't believe how quickly the fat will start to melt away and how much easier it will be to maintain a calorie deficit when you're strict about getting up and waking up.

The next thing I would definitely do if I wanted to lose weight quickly is to never reduce portions. I would increase portions, but it's important to increase by volume, not by calories. The biggest mistake people make when they want to lose weight is to think, " Well, I'll eat exactly the same, just a little less, and I'll lose weight." Typically, you're already eating a small amount in terms of volume. That's why you get that feeling: "Doctor, I'm not eating anything at all." And the weight keeps going up and up because the volume is already small.

So, what did you eat? A few sandwiches, a couple of croissants, some sweets, some carbonara at the cafe. So, what's that volume? Nothing at all. It could be a huge calorie intake. If you cut it any further, you'll just be constantly hungry. So, I'd restructure my diet and definitely increase the volume with vegetables. I'd make 50%of every meal vegetables. I'd eat just some raw vegetables on a regular basis, half of them every single day.

I know some people might say, "I tried that and it causes stomach problems, bloating and gas," but okay, you can have stewed vegetables; they're less gas-producing, or you can gradually increase the amount of vegetables and get to half. And believe me, your stomach will get used to it. But you really have to do this, believe me, it makes losing weight a lot easier. A lot. And I would also start a meal with protein and vegetables, because again, from our training, I see how people say, okay, we get it, we'll have half the vegetables, we'll put a lot of protein in, and then they take pictures and see what they've finished, right?

I've eaten the carbs, I've eaten a little meat, and there's not enough room for the vegetables. So, I would start a meal with vegetables, with protein, and carbs only to a limited extent, because you'll definitely get your carbs. Another thing I wouldn't do if I wanted to lose weight quickly is eat only salads. I also often see how women usually love that. I'm losing weight, so now I'll only eat salads. A salad is a light product, it's a dietary product .

A salad is a way of serving food. It doesn't have to be low-calorie, just like soup. It's also a way of serving food. It doesn't have to be low-calorie . I know a Greek salad that has 1,700 calories. It's a light salad, right? And I know a creamy Rama soup that has 1,800 calories, yes, per serving. So, if you eat out, always order salads—I don't know, in a cafeteria, a buffet, or maybe you bought a shawarma. Generally, the golden rule is to always ask for sauces separately, always.

It's not difficult. In cafes, they're already separate; you just have to ask for them. Yes, they'll be happy to give them to you. Mix as much as you want. And I would always cut sauces in half. That's it. That's probably the easiest way to cut calories. If you eat out, just cut your sauces in half, it'll definitely cut down on the environmental impact. And I would also immediately use sprays at home. If I wanted to lose weight, I would buy oil sprays because you can easily get 300-400 calories from your hand when you pour them.

And a spray is one press , there are 20 dashes or 50 calories several times. You significantly reduce the calorie content when cooking and dressing salads. The next thing I would start doing if I wanted to lose weight is to start walking all the time. I would do everything I have to do on the go. If I talk to someone on the phone, I walk. If I have a work call, I walk. If I need to deliver documents to my boss, I walk, I don’t call.

If I need to buy food, I don’t order delivery. I walk and buy it myself. I want a sweet dessert. There shouldn’t be any at home. I get ready, get dressed, and go to the nearest cafe to buy myself a dessert. As a rule, people don't get going, they don't go, yes, because we are lazy creatures. You can use this laziness to your advantage. That's it. But I always went out, because basic physical activity is much more important than going to the gym, than running in the morning on an empty stomach.

Suffering, crying, running in the rain in the morning to lose weight is the worst idea you can do. But the better idea is to start walking. The more, the better. So, if you're a complete couch potato, start walking 500 steps more. Now walk 1,000, now walk 1,500. Walk like this for three days, then 2,000, walk like that. Three days, add another 500, walk this way and that until you reach 10,000. You can do more, even 20-30,000—as much as your time allows, that's how much you should walk.

But, but, but it's important not to eat while walking, otherwise I know those stories. We'll walk along, buy a cappuccino, a croissant. As a result, we don't lose calories, but actually gain them. So while we're walking, we stop eating. Actually, yes, it's such a stupid Russian tradition that now, if we're walking around the city, we have to eat something, buy something, or carry coffee in our hand. All meetings with friends are for work.

I'd always go to the park, on walks, never to cafes, so I could walk more, more, get it? That's it. Well, and here, I'll say right away , I've already washed myself, yes, and what I would never do if I wanted to lose weight, I wouldn't start running. Believe me, I love running. In fact, it's a discovery for me in the last few years that I actually adore running. I really enjoy it, it gives me great pleasure. But it's not for losing weight.

I know so many people who run marathons, run marathons very fast, and they're overweight. Because everything you work so hard and suffer through running, you can easily eat. I know so many people who, you know, run, suffer, torment themselves, want to lose weight and don't because they don't watch their diet. The worst thing you can do is exercise, run, not watch your diet, and lose weight. You won't lose weight because you think that when you're working out, it's 50%exercise and 50% diet.

In reality, it's 90%diet and 10% exercise. And you also need to remember that physical activity, especially cardio, stimulates appetite. Many athletes use it to gain calories. So, you run 2 km, you're hungry, oh, how wonderful. And you'll struggle even more with hunger because of the running . But if you don't burn that much on a really good run, well, you'll probably burn, like, 400-500 calories. That's two sandwiches, one large latte, which you can buy after that run, and everything will break even.

And if you add an eclair, it'll be a plus. Next, I would never drastically cut calories. Definitely don't reduce fasting days by 50%. That only hinders weight loss. An adequate, normal calorie deficit, which I would create for myself if I wanted to lose weight, is 20%, no more. No more than 20%. Because with such a deficit, your mind will have time to adapt, your body will have time to adapt, your habits will have time to readjust, and the risk of failure is minimal.

This hasn't been proven by me, science has proven that 10%more is not necessary. Because, you see, when we talk about a calorie deficit, there's an optimal point. When we imagine losing weight, yes, let's look at this side of the spectrum and see the level of suffering. Yes, suffering is stress for our body, but this side is efficiency, yes, like the speed of weight loss. What effect do we get, right? So, there's an optimum point.

At some point, you increase the calorie deficit, and the level of suffering increases sharply, but the efficiency doesn't improve. And this point, right here, is the very optimum, when you get the maximum effect with the optimal level of discomfort, which is exactly 20%, no more. And everything else is around here—50, 60, 70. And you only think you'll lose weight faster. You won't. Efficiency increases in very small increments, you see, very tiny ones.

And the amount of suffering gets heavier and heavier and heavier with each passing minute. With each new percentage deficit, it gets worse and worse, worse and worse, you understand? So there's no point in going here. You think you'll lose weight faster? You won't lose weight faster if we take two people, right? So let's say we have one person and two people. One person is a wise old man who has already watched my videos and knows that fuss is unnecessary when losing weight.

He chooses his calorie intake. Well, let's say it's 1,800, right. That's what he decided, right. That's it. So he's stuck with a calorie intake of 1. The second person, he's starting to lose weight for the first time. He also chooses 1,800 calories at the beginning . Yeah. What happens? A week goes by, they both look at the scales, and their weight is still the same. Number two gets sad and starts: "Okay, we need a bigger deficit, right?

We're doing 1,600 kilocalories, right? Number one knows that the effectiveness of any weight loss system is assessed over a month, at least a month, you understand ? And he's like:" Okay, keep working. " We just sit quietly, continue with the deficit. We know it will work, we just need to give the body more time. Another week goes by, half a kilogram drops. And here, and here. Now we've both lost half a kilogram. Number one is like:" Cool, the process is going well.

"The second person: not enough, we need to go faster, we need to go faster, but this same system worked. And if I cut back even more, I'll lose weight even faster, it will definitely work. And he starts eating 1,000 kilocalories. We wait some more. A month goes by, and we've both lost -2 kg. Yes, -2 and -2 kg. And number one is great. He's comfortable; this is his optimal calorie intake. He continues to maintain this deficit.

The process has begun. We continue. But number two, he can't survive on 1,000 calories. He achieved the same effect, but here he has multiplied the level of suffering. He suffers greatly, he feels very bad. Another week passes, and here is our next calorie intake. Already 3,000, right? A breakdown has already occurred . That's it, the barn burns, the house burns too. And the most frustrating thing is that at this moment we see that all this work he's been trying so hard for so long has turned from a minus into a plus 3 kg.

And number one continues his deficit, and now he's down 3 kg, and some time has passed, he's down 4 kg. The worst thing a person can do is fuss. The best thing a person can do to lose weight is to be calm, believe in the system like a boa constrictor, believe that the calorie deficit works, and maintain it for the long term. In general, it's also not obvious that it's not just the deficit that's important. It's how much you cut calories and how long you can maintain it.

If you cut by 50%and can only do it for two weeks, that's nothing. But if you cut by 15%and can do it for a year, that's awesome. That's the absolute best thing you can imagine. It would be absolutely amazing, you know? And that leads to the following: if I wanted to lose weight quickly, I would never weigh myself every day. Because these weight fluctuations are demotivating, they make you fidget in your chair:" Am I really doing all right?

Let's cut back on calories some more. "Weight loss effectiveness is minimal. For a month, we're looking at a minimum of daily or weekly results. It's uninteresting. It's a mathematical error, especially for women. Well, my cycle has changed, plus or minus 3 kg. Ate a little more salty food in the evening, plus 500 dash kg. Ate a little more carbs, plus 500 dash kg. And these swings, they only stimulate an eating disorder, upset you, you start to follow the path of person number two and relapse.

That's why you don't need to weigh yourself every day. We weigh ourselves at the beginning and after a month. That's it. We tweak the system, fine-tune the system. It works for us, yes. And the next thing I would absolutely never do if I wanted to lose weight is, I gave you the calorie count , but I would never count calories. You won't make me. You have to understand that nutrition science is imprecise. Calorie counting is imprecise.

Just accept that. Unfortunately, calorie count is approximate, well, just look at two pieces of boiled pork. They're different. Some have more meat, some have more fat. But in calories, they'll be the same. Per 100g of food. That's not true anymore, is it? Plus, we have the manufacturer's margin of error. They can tweak the calorie content by 15-20%, just as they please. And I said that the optimal calorie deficit is already 15-20%, right?

And I'm not even talking about prepared foods. You know, mashed potatoes, cooked pilaf, the manufacturer just pulls out a calorie from the sky. So, something needs to be written. Well, let's leave it at that, whatever. They probably just go online. Well, let it be something like that. The truth is, no one knows, no one ever knows. Those who work in the food industry, leave comments. If you write a detailed one, I'll just like it and pin it so people know.

This doesn't count at all, not even a bit. And the most annoying thing is, no one knows how many calories you need. That's it. No one knows exactly how many calories your body will need right now. But counting calories is complicated, inconvenient, and time-consuming. It also carries the risk of the waiter spitting in your soup. And if you're ordering food in a public place and constantly asking for that calorie chart they have stashed away somewhere in the attic, then having to annoy the staff, and so on, it's inconvenient.

There are simple rules, which I'm explaining here, that you can use to achieve a calorie deficit in the same way. Follow the Havard plate rule, use four different colors on the plate for variety, and focus on valuable protein sources. For most people, this is simple, and it's enough to create a calorie deficit. Many people don't need to live with 3%body fat, like professional bodybuilders who compete on the podium. People shouldn't have such a severe deficit.

It's not even physiological; it's unhealthy. If we're talking about health, then simple, banal principles that we can visually determine, without weighing or counting , will yield results. And for me, if you're choosing between two imperfect methods of measuring and recording calories, it's better to go with the simpler one. They're both imperfect, they're both approximate, yes, but this one is very tedious, this one is simple , and both will yield results.

For me, it's more logical to choose the one that will immediately adapt you to life . You're not going to count calories your whole life. Well, maybe you can count them for a month or two, but then what? Are you going to spend your whole life carrying scales around with you? Well, probably not. So you'll have to relearn this principle, which I suggest you adopt and apply right away. Let's apply it to food right away.

If you think it's impossible to lose weight on this type of diet, well, no, here you go, people who are losing weight. People lose 5, 10-15 kg. People lose even more on our nutrition program. None of them were counting calories on these meters. There are people there who are 70 p and they've figured out how it all works, how to achieve a calorie deficit using these principles. And we have a lot of mothers there who, excuse me, don't have the time to weigh everything everywhere.

There's noise, screaming, children running around. What scales and calorie obsession are you even talking about? They have their own lives. It's complicated. By the way , we even have an interview with one of the participants, a mother of many children, a very busy person, but she still managed to lose weight using this method. Yes, you need to track your food, you need to take photos. I would definitely start doing this; I would start taking photos of my food.

Yes, because there needs to be some kind of food tracking. When you pick up a food item and want to eat it, you take a photo first. You engage in mindfulness, at least for a second. You're already looking at it like," Okay, do I really need this meal or not? "That seventh cookie is behind me, do I need it or not? You're already analyzing it:" I thought I ate 15 minutes ago. Am I even hungry now? "Yeah, I'm not hungry.

Okay , then I won't eat that cookie. Delete the photo. You've already reduced your calorie intake, you see? And if you can also use these photos to analyze it all , balance proteins, fats, and carbohydrates, and look ahead to the day, how you ate today, how you ate this week, this month, then your effectiveness increases exponentially. I know it sounds complicated. That's why my program is based on you working under the supervision of a curator.

You take a photo of your food, send it to an expert, and they tailor it to you. Let's say he says you're overdoing it on carbohydrates, mostly slow carbohydrates. Yes, you're eating whole grain pasta. We had a participant who ate whole grains, but they were simply too much overall. There was a carbohydrate bias, and the coach shifted that bias. He increased protein , increased vegetables, and decreased carbs. And it worked for her.

Another example involved a man who ate pelmeni every evening. He loved these pelmeni and wasn't ready to give them up. Okay. Our coach was able to arrange the rest of the day so that the man could eat his favorite pelmeni in the evening, even though he wasn't ready to give them up, and he still lost weight. He lost weight really well. Look how his belly has deflated. It can be done. And when you have an expert on the other end, you have a responsibility.

So, it's not just you and yourself anymore, you can't just give up on them; you've already made a deal, someone's waiting for you. Hello, Larisa Stepanna, you're on our course, on a product. I'm waiting for your diet today. You haven't sent it to us, let's send it, please. And you're less likely to give up. It's like going to the gym to see a trainer, like working with a psychologist. Someone's already waiting for you, you can't get away from it, you've already committed, you just have to do something.

And our course is the perfect environment for weight loss and healthy eating. We have sports, online training, and live training, too. There's a psychologist for those who can't cope with emotional transmission, who find it hard to stop, stress-eating . There are professional curators, a community, challenges, activities, ready-made recipes, a ready-made menu. Basically, I've done everything, put it all in one place so people can lose weight.

And it's already helped 6,000 people. If you also want to lose weight under the supervision of specialists without harming your health, just take photos without counting anything, follow the link in the description of this video. There will be a pre-registration form, and I'll be waiting for you at the start of the next stream. Something else I would never do if I wanted to lose weight quickly: I wouldn't do cheat meals every week.

I know those who have been following me for a long time will now say," You told me the 80s rules for 20% . You can eat anything, as long as it takes up 20%. Unhealthy, tasty, high-calorie foods should take up no more than 20%. So, on Saturday and Sunday, I do exactly that 20%. No, wait , my dears, look, here's our weekly plan. "Yes, we decided, let's say, yes, we created some kind of deficit, it doesn't even matter what kind, well, we created some, yes, let's say it's this line, this is your deficit, where you're losing weight.

Let's say you have 1,800, yes, still 1,800. And now you're motivated, right? Okay, I get it , I'm going to lose weight. Vladimirovich, thank you very much. Now we'll formalize all this. So, you eat right on Monday, you eat right on Tuesday, you eat right on Wednesday, you even eat right on Thursday, even Friday we still eat right, but Saturday is it. I tried so hard, I limited myself so much, I can afford to, yes, rest a little.

And then Saturday is gone, and then Sunday is gone. On Monday, we start again, yes, eating right. And the most annoying thing is that this whole thing can simply undo all your efforts that week. Simply because our body values an average deficit over a month-long period. A month, right? And when you overeat twice as much every Saturday and Sunday , ordering sushi and champagne, that could be 2,000 calories. You know, a pack of sushi rolls, there are 12 of them, maybe 1,500 calories.

You'll say, " Well, I'm having a hard time holding on, I need this to hold on. "So, maybe if you're really struggling here, so much so that you're breaking down every weekend, maybe you should increase your standard, make it 2,000? Maybe your deficit is too severe again? Think about it: if you're struggling so much that you're breaking down every weekend , maybe your deficit is too severe? You can have days where you can eat absolutely anything, without thinking.

But you need to make sure you have a long break. Well, at least for two weeks, like, once every two weeks, you can set aside a day for yourself and go for a walk as much as you want. Personally, I choose once a month, but it's convenient for me. That's what keeps me from going crazy and keeping my calorie intake at an optimal level. I would never indulge myself every week . Choose longer periods of time, please . Oh, and of course, I would never buy dietary supplements for weight loss, fat burners, and the like, because the worst thing a dietary supplement can do is waste your money and time.

And most dietary supplements are also dangerous. All dietary supplements that are for weight loss either don't work at all, or if they do, they're likely mixed with a potent drug with a toxic effect. And that happens. Dietary supplements in general are very dangerous. They are also toxic to the liver. The ingredients are unclear, and their effectiveness hasn't been proven. I'm probably the biggest opponent of dietary supplements among all the media doctors out there.

That's it. And for weight loss, they're even dangerous, not to mention useless. I definitely wouldn't do that and I wouldn't advise you to either. I'd rather use the money I saved to buy good groceries, sugar-free drinks, and good clothes so I could walk comfortably outside. That's what I'd spend the money on. Yeah, I'd set up my bedroom so I could get a good night's sleep. That's where I'd really invest the money. And definitely, what I'd start doing right away is creating a food safety net.

That's my life hack. I use it myself. When you usually start losing weight, you have a period of wild motivation, when you're just ready for anything, you're bursting with energy. Now, I'll get myself together and lose weight. And you need to use this moment wisely. You need to stock up on the right foods . Buy a bunch of canned goods, a bunch of vegetables: canned, frozen, fruits; Stock up on freezer food, prepare some dishes that freeze well, like goulash or some kind of soup, and make sure it's all balanced according to the City Plate rule, so there's no extra fat or added sugar—and fill the whole apartment with it.

And as soon as your motivation wanes, you'll have a bad, crap day, and you'll come home and be like," I don't want anything in life, I just want to eat something right now, so I'll order pizza. "No, okay, not pizza. I can take my goulash out of the freezer, defrost it for 15 minutes, and I'll have a proper meal according to all the rules of the City Plate. And this will prevent you from breaking down. Such days will happen.

That's it. To avoid breaking down, you need to lay down some straw from the start. Here's my advice: buy a bunch of canned protein. Fish, tongue, beef. The main thing is that it's high in protein and low in fat. A bunch of canned vegetables, beans, peas, lecho, whatever. They keep for years without a problem. Fill the freezer, too. And then you'll have a bad day. You just got it out. That's what I do. I have a bad day too.

I take out my goulash, heat it up for 15 minutes, eat it calmly, grab a can of beans, a can of peas. Mix it all up. I grab a piece of cylindrical bread, some canned food, and throw in some tongue or some fish. Voila, a city plate is ready. Thanks to this, I haven't broken down for many, many years. That's how it is. More great life hacks and weight loss tools on our course. The link is in the description of this video.

Don't forget to like this video and subscribe if you haven't already. And thanks for watching this video to the end.