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.
- Excess weight – 20 kg.
- The weight loss period is six months.
- Insulin resistance.
- 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 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:
- 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.
- 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.
- It would help if you slept at least 8 hours on the schedule.
- You need to drink water – 30 ml per 1 kg of weight. I counted 2.5 liters per day approximately.
- Eliminate all foods with high AI and GI.
- 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?
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?
- More to stand. Yeah, so-so activity, but more calories are burned.
- Walk 2-3 km a day or until the onset of pain.
- Light stretching is possible. Stretching.
- 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!
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?