Without dieting & training: lose 3 kg in 2 weeks

lose weight

How to lose 20 kg in six months without dieting and training? I will look for the answer to this question for the next six months. And now the backstory.

I am 35 years old. Remote sedentary work. Over the past year, there was a hormonal failure and a weight gain + of 20 kg. My BMI is close to 30. I am currently on treatment and have regular tests.

Even though I do not have diabetes, my fasting blood glucose levels are within normal limits, but insulin is off-scale. Elevated levels of insulin in the blood indicate the development of diabetes mellitus and insulin resistance that has already occurred.

In the past month, I have had two abdominal surgeries (laparoscopy) that drastically limit my mobility and ability to play sports. In addition, I am on hormonal therapy and planning a pregnancy, and all doctors require me to lose weight to a normal BMI. In my case, it is about 20 kg.

Total given:

  1. Excess weight – 20 kg.
  2. The weight loss period is six months.
  3. Insulin resistance.
  4. Limited opportunity to play sports for the next 1.5 months.

Why did I decide to lose weight?

I want to lose weight, first of all, to maintain health. I can already feel the pressure on my joints. Secondly, I don’t look at myself in the mirror; I don’t take pictures, and I try to avoid trying on clothes in every possible way. I don’t believe that the creature in the mirror is me. I don’t want to be like that, and I won’t.

How I lost 3 kg in two weeks without dieting and training

How did I manage to lose weight?

In my situation, the most effective thing is strictly following the diet. Insulin resistance brings its own rules to the game.

Nutrition rules for IR:

  1. Strictly three times a day with a break of at least 4-5 hours between meals. No snacks. No fasting. It became obvious to me why the 6/18 hour interval did not give any results in a month – insulin was to blame. Now fasting is banned.
  2. Dairy products cause a strong insulin response – you can’t have dinner with kefir, fermented baked milk, or a milkshake. This was a revelation for me. It didn’t fit in my head that a light dinner in the form of kefir could, on the contrary, provoke fat accumulation.
  3. It would help if you slept at least 8 hours on the schedule.
  4. You need to drink water – 30 ml per 1 kg of weight. I counted 2.5 liters per day approximately.
  5. Eliminate all foods with high AI and GI.
  6. For dinner, preferably a protein meal.

In general, the diet was decided. The doctor recommended replacing one meal with functional nutrition, that is, with a protein shake. I now drink it instead of dinner. And it is very important to increase physical activity. Here there was a big hitch. What to do?

How I lost 3 kg in two weeks without dieting and training

Discussed with the doctor. For the next month, or even two, I can’t do any loads that cause blood flow to the abdominal cavity. The pool can not be a month – until the seams heal.

What is possible?

  1. More to stand. Yeah, so-so activity, but more calories are burned.
  2. Walk 2-3 km a day or until the onset of pain.
  3. Light stretching is possible. Stretching.
  4. Exercises on the arms and shoulders if the abdominal muscles are not involved.

In general, the maximum that I can additionally burn is 200 kcal.

What result did

At the moment, I have been following the new rules for two weeks. It took 3 kg. Most likely water. But this is already more than I tried to lose weight.

It is difficult to get used to the ban on snacking. You can use only weak tea, coffee, or water. And it would seem what 4-5 hours without food is, but if you are used to drinking coffee with milk – and this is already food – then you have to beat yourself on the paws.

It is difficult to pour 2.5 liters of water into yourself. I never drank so much – but it is important for the functioning of the kidneys and liver and, in general, lowers the blood glucose level.

I organized a working place while standing – I even liked it here. You can dance a little to the music while sculpting the reports – in my case, already mega-activity.

How much did you spend on losing weight?

Analyzes. I regularly take tests, about once every two weeks – monitoring the work of drugs and hormones. You can take OMS – but OMS is OMS. I sometimes get lazy and take KDL. If you have prerequisites for insulin resistance, you need to get tested. Passing a test for glucose tolerance, insulin, cholesterol, and fasting glucose in the blood is about 3 thousand rubles.

Scales. I have a smart Xiaomi – but nothing would have changed if it were simple mechanical. They cost about 1.5k.

Set of rubber bands. I took the lightest, I made many approaches to move, but the press did not particularly strain. They are from 200 rubles. And higher.

Protein. Packing around 2 thousand, enough for a month.

Vitamins. Here is the standard set: iodine, vitamin D3, and omega 3-6-9. I have an iron deficiency – erratum forte is still on top. For weight correction – chromium picolinate. All in the amount of about 4 thousand per month.

What mistakes did you make while losing weight?

The biggest mistake is trying to lose weight without getting tested. I saw that I was gaining weight, tried intermittent fasting, and went to the gym – and the result was zero. It killed motivation. How is it even possible to exercise three times a week, reduce the diet by 1000 kcal, not eat after 15:00 and not lose weight? Can. It’s the hormones, baby!

Lose 3 kg in 2 weeks without dieting & training

How do I maintain my weight?

I’m still on my way to perfect shape. The most important task is to stick to the schedule and allowed products. I plan to update the article after a month to share the findings and figures.

I would be grateful for your advice which was in a similar situation. What did you do that helped?


Please enter your comment!
Please enter your name here