When you decide to lose weight, one of the main questions is: how long will it take you to achieve the desired weight? And there is no single answer here, although motivational photos before and after losing weight with a detailed description of what was done and how most likely, will inspire you.

 We collected several weight loss stories with photos: these women managed to lose 10 kg and even more! Get inspired!

There is no universal answer to the question of how much you can lose weight by 10 kg – it all depends on your initial data, as well as the methods that you choose to lose weight. We have already told you what can really help: look at these heroines if you haven’t seen them yet. 

It is considered healthy and correct to lose weight by 0.5-1 kg per week, this is a good pace, which is better not to accelerate. However, if the initial weight was large, then the losses can be faster. How much exactly you lose and how quickly depends on many factors: starting weight, health status, how much weight you really need to lose, as well as the quality of your sleep, and the level of stress you experience. However, the longer and more evenly you lose weight, the more likely it is that the weight will decrease and will not increase.

At the beginning of losing weight, you should set yourself a realistic goal. Many people want to lose exactly 10 kg, considering this amount to be some kind of magic, but in reality, it is more reasonable to try to lose about 5% of their own weight.

Is it worth it to navigate the photo before and after losing weight by 10 or 20 kg? It’s up to you, but remember that people in the photo may look different – it all depends on the light, height, and pose. However, if you think that weight loss stories and photos are what you need, then we cannot forbid you. Moreover, we have collected several such stories that just might inspire you.

Lost 20 kg in 3 months

Before pregnancy, my weight was 54-58 kg. When my first child was 10 months old, I began to actively train with weights and do cardio. I worked out 5-6 days a week and lost 20 kg in three months. My weight was again 54 kg, I was shocked that I managed to lose weight so quickly.

But then came the second pregnancy. I quickly gained weight, after giving birth I already weighed 82 kg. I started exercising again, and also changed my diet: I removed sugar and added a lot of fruits and vegetables. Chit-mil also left and sometimes ate something harmful. For 4 months I lost weight up to 68 kg and I am very pleased with it.

Lost 65 kg in 5 years

My maximum weight is 128 kg. For three years I threw off about 25 kg, but then my weight constantly jumped up and down. I needed something that would help at least fix it. I started exercising and eating right, eliminated stress, and got enough sleep. It took another two years to get rid of 40 kg and 13% of fat mass.

Lost 10 kg in 7 months

I have been trying to lose weight my entire adult life, ever since high school. I’ve tried dozens of diets over the years and always ended up gaining weight again.

A few years ago, I joined a group of women who were united by one goal – they wanted to lose weight. Everyone there lost weight in about the same way: they ate according to the same system and went in for sports for about half an hour 5-6 days a week. Joining this group has changed my way of thinking. I adopted a new lifestyle with a different diet and different physical activity – and everything changed. In 7 months I lost 10 kg and then dropped another 10.

Lost 23 kg in 6 years

The first 5 kg was very easy to lose. I just stopped eating cookies, sweets, and chips. But then the weight stopped and it became difficult to lose weight – several times I gained everything back.

If I had time, I worked out for 2 hours a day, devoting half of this time to cardio training. Sometimes it was possible to train 4 times a week.

It was not easy, but I saw the results and it gave me the motivation to move on. It would be great if I started exercising earlier and then did not suffer from excess weight at a younger age.

A program called 5BX (5 basic exercises) appeared back in the fifties, but for a long time it was considered secret: this is how pilots of the elite units of the Canadian Air Force trained. But the seal of secrecy has been lifted!

Exercise number 1: shoulder girdle and back

Stand straight, feet shoulder-width apart, raise straight arms up. Lean forward and touch the floor with your hands. Return to starting position. Bend back as hard as you can without pain. Repeat 10 times.

Exercise number 2: press 

Lie down on the floor, and spread your feet at a distance of 15-20 centimeters. Raise your head and shoulders so that you can see your knees. Don’t lift your lower back off the floor! Return to starting position and repeat 10 times.

Exercise number 3: legs and buttocks

Lie face down on the floor, and put your hands under your hips. Raise and lower your legs alternately, straining your abs and buttocks. The faster the pace, the greater the effect. But remember: only the legs come off the floor.

Exercise number 4: arms and shoulders

Lie face down on the floor. Place your palms under your shoulders. Without lifting your knees from the floor, straighten your arms, then return to the starting position. Repeat 10 times.

Exercise number 5: buttocks and abs

Essentially, you need to run in place. What is important: the back should be completely straight, and the stomach is pulled in. For starters, try doing this against a wall or in front of a mirror: the temptation to lean forward or throwback your shoulders is quite strong. You need to run 75 accounts: consider yourself “left-right”.

Celebrities so often demonstrate the results of dramatic weight loss that it begins to seem: it is easy for them to do this! Without even thinking about how much non-stop work, stress, and constant traveling complicate this process. 

Singer and actress Natalya Sidortsova shared her personal story of cardinal weight loss with VOICE. Let’s give the floor to her.

During my acting and singing career, I radically changed my weight category: from a maximum of 120 I lost 50 kg. The legendary musical “Count Orlov” returns to the stage of the Moscow Operetta Theater, in which I play the main role – Empress Catherine the Great. When I took the stage in 2012 in this role, I was much fuller. That is why I am especially looking forward to the upcoming premiere, where, after a five-year break in the shows, I will present my Catherine II in an updated look.

This success story began by chance: when Natalya received her second diploma (the businesswoman has two higher educations – financial and legal), at the awards ceremony one of her classmates suggested not to get lost and invited her to her beauty salon. First as a guest, and six months later as a manager. “I went, looked, and caught fire,” she says. “And while I was working, I began to think about my idea: I was looking for a room already for my space, I went to hairdressing courses in order to understand the process well from the inside.”

Natalia opened her first salon in 2002. And in parallel – another business: a training center for manicure, pedicure, and nail extension. 

“When I was 7 months pregnant, I went to an exhibition in Germany by train, it was important for me to see everything with my own eyes, to choose a brand that we will distribute,” says Natasha. “I have a lot of energy, and if I really want something, I enter the state of “I see the goal, I see no obstacles.” 

Trial and error

My arsenal included various diets, balanced nutrition, and sports. It should be borne in mind that the greater the weight, the fewer types of physical activity are allowed. With a weight of over a hundred kg, only exercise bikes and a treadmill are suitable – and even then with care so as not to put unnecessary stress on your knees.

The microneedle method turned out to be absolutely ineffective for me. She had to be stabbed in the ear to facilitate the observance of the most severe diet. But I still wanted to eat all the time!

But the diet pills first worked, and I could not help but rejoice at this. But soon they caused a strong tachycardia, because of which I had to urgently stop drinking them and restore my health.

I’ll be honest: the stomach reduction surgery I had just a few years ago helped me achieve the best result. It took place in two stages: first, they made my bondage, and after a while, it was converted into a bypass. This operation still helps me maintain weight, it was thanks to it that my new life began. A huge number of people in our country, including well-known ones, are ashamed and hide the fact that they had such an operation. This is their right, I do not blame them. But I want my example to help others discover this method.

For some reason, it is believed that your merit in such weight loss is not. But it is not. After the operation, you must follow proper nutrition and lead a healthy lifestyle. I try to stick to my lower bar of 70 kg and do not allow myself to gain more than 5 kg. I keep in shape with healthy nutrition and care, massage and exercise.

The weight is still going up…

The profession of a singer has always been my main motivation for losing weight. For the first time, I significantly lost weight just to participate in the show “People’s Artist”: from 83 to 73 kg. It was difficult – the more you lose weight, the harder each subsequent kilogram is given.

However, after the birth of the child, another rebound weight gain occurred. For five long years, I could not control myself. However, then she got the role that she had dreamed of since childhood, and yet she lost weight – as much as 28 kg

By the way, not only diets and sports help me, but, no matter how sad it may sound, divorce. Despite strong experiences, the approach to a new life stage stimulated me to get in shape. All that huge amount of strength and energy that I spent on maintaining a hopeless relationship finally went to improve my life.

When, two years later, I again rebounded to 20 kg, I realized that diets are ineffective. You need a balanced diet – but at the stage of obesity, it will no longer help! Therefore, for the role of Betsy Tverskaya in the musical Anna Karenina, whose type is far from complete, I resorted to bariatric surgery. I think that without it, I would have continued unsuccessful attempts to balance on these “swings”: either strongly throwing off, then gaining weight again, thereby depleting my body.

What helped me lose weight the most

The path of my weight loss is a life-long road: to keep in shape, you need to work tirelessly. To participate in the show “Voice” -8, I noticeably reduced weight in order to look beautiful and slim in the frame. This is the motivation that has always worked for me.

My most difficult and thorny weight loss experience was in the role of Catherine the Great. Interestingly, this whole story is shrouded in mysticism.

I dreamed of playing Catherine II since I was about 12 years old. Once, on a school excursion to a museum, I saw a portrait of a young empress. Classmates were stunned: “Sidortsova, it’s you!” In well-known late portraits, the Empress is depicted in magnificent blond wigs. Contrary to popular belief, young Catherine turned out to be a brunette. I became interested in the second half of the 18th century and learned everything I could about Catherine: historical literature, memoirs, documentaries, and feature films. I was sure that one day I would play this role in cinema or theater.

And ten years later, my dream came true. I confessed to my husband (now ex) Roma Ignatiev, the author of music for famous musicals, that I had long wanted to play Catherine. And suddenly, without any prerequisites, the general producer of the Operetta Theater Vladimir Isidorovich Tartakovsky told him his dream of making a musical based on the story of Princess Tarakanova. It turned out that he had been nurturing this idea for a long time. The husband decided it was a sign. But not everything was as simple as it might seem at first glance. Yes, the composer’s opinion was taken into account – but it did not decide anything.

I had to fight hard in a multi-level casting to convince the board that I was worthy of this role. At that time, my weight reached 120 kg, but it turned out to be too much even for a full empress. At the same time, at that time I was 27 years old – while Ekaterina, according to the plot, was over 40.

In addition, many more famous actresses who did not need to lose weight at all claimed the role. It is not surprising that the casting turned out to be terrible complexes for me – both about my appearance and because of my creative ambitions.

I was terribly worried and was not sure that I would get this role and that I could play it. Having become very stout after giving birth, I did not go on the stage for two years, doing only concerts and dubbing. Surprisingly, my weight was not a decisive factor. I got the part! Alas, the joy of getting a job was mixed with the fear of losing it. However, they told me: that if you do not lose 20 kg, we will terminate the contract. My costume wasn’t made until the director made sure I was in the right shape! I understood what I was risking, and really plowed.

And it was then that I was going through a difficult parting with my husband. The divorce, which began during the casting, lasted a whole year, which was reflected in the quality of work. I had to reassemble myself piece by piece, on stage, and in life. I learned to feel myself again, to regain confidence, this royal step, which is so necessary for the role of Catherine.

I was saved by the fact that I was very organic in the role of the empress. Once Katya Guseva, who has vast experience in diverse roles, admired my organics: “You go out – and that’s enough, you don’t even need to do anything to be a queen.”

To many from the outside, I seem arrogant because I carry myself with my head held high – even in spite of huge problems. This royal vein, developed over the years as a defense, helped me a lot. It’s amazing when an artist plays a role to overcome. But it is the roles in which you are completely organic that become stellar. Perhaps this is my case. I discovered some traits in myself already in the process of working on the role. I learned that I can be powerful and hold leadership positions. Tough, despotic, charming, and loving – Catherine II knew how to be different. Having passed all the tests, I am happy that I did it – I realized the dream of a little fat girl to become an empress.

With these exercises to burn fat, the release of enzymes and hormones such as endorphins is also activated.

Fat-burning exercises are usually the clear protagonists of most post-summer workouts since vacations always take their toll on our bodies. According to Olimfit, a virtual fitness and wellness center, people who join a good fitness center prioritize one goal: losing weight. It’s an excellent lens, but it’s not just a cosmetic issue; our health wins.

From the platform that allows you to train anywhere and anytime, you recommend two workouts focused on fat loss: LISS and HIIT. ”You have to keep in mind that the two training sessions are of a certain intensity. However, HIIT is the more demanding of the two. Thus, the cardio discipline is more flexible, and therefore it is possible to moderate your exercises to burn fat”, explains Gaëlle Coulm, Olimfit personal trainer.

LISS TRAINING (CARDIO)

If we decide on LISS activity (Low-intensity steady-state), known as continuous cardio at a moderate light level, “we must prepare ourselves to perform aerobic exercises; that means that you will exercise the main muscle groups of the body, the largest. These muscles will demand oxygen, which will reach the entire body, benefiting the body extraordinarily”, says this expert.

Cardio workouts are longer than HIIT. Therefore, it will be a more thorough training and the consequence will be to fully oxygenate the body and reduce accumulated fat. In addition, with these exercises to burn fat, the release of enzymes and hormones such as endorphins is also activated. These substances are responsible for promoting the proper functioning of your immune system, increasing natural defenses. From Olimfit they offer us an intense 25-minute “fat-burning” circuit, whose objective is to perform the maximum number of repetitions of this series of exercises:

1. The first thing we must do is a good warm-up, which helps us to prepare the body and avoid injuries. To immediately continue with 5 sequences of burpees with which you tonearms, abdomen, and legs, at the same time that we will put our hearts to work.

With these exercises to burn fat, the release of enzymes and hormones such as endorphins is also activated.

2. We will continue with a series of jumping jacks on the 20” site that will help us to raise our heart rate and activate our metabolism even more.

3. Subsequently, we will perform a series of 20 squats to work on the strength of the buttocks and legs. Without moving from your spot and with your back straight and your heels on the ground, we will perform the movement of sitting on an imaginary chair.

4. The fourth exercise will be 20 repetitions of forwarding stride alternating legs to strengthen the lower body. Remember that it is important to go down as far as possible, but without resting on the ground.

5. We will finish these exercises with 20 sit-ups to tone the abdominal area.

Carrying out this routine helps us generate emotional well-being, reduce stress and improve anxiety situations, thanks once again to the release of hormones such as endorphins, which are very necessary when returning to the work routine.

HIIT TRAINING

The name by which these exercises are known, HIIT, comes from its name in English: High-Intensity Interval Training. Therefore, if we choose to opt for practicing this discipline, we will find high-intensity sports activities, at intervals. ”They are short sessions of about twenty minutes performing exercises to burn fat with high intensity. The series is worked on for a period of time that can go from thirty seconds to a minute, resting for the same amount of time”, details Gaëlle Colum, who adds “we could say that HIIT is so intense at the cardiovascular level, with little time for recovery between the series, that the body works with an oxygen deficit, and this means that during the hours following the HIIT training, the body continues to burn more energy because it needs to recover more than a cardio session”.

This expert advises that the incorporation of the exercises at intervals be gradual. ”If you are not started in fitness or cardio and you go directly to HIIT, perhaps reaching goals will be impossible, so it is advisable to choose a good coach in an online gym. This professional will be able to advise you perfectly, and thus your training will progress without risk of injury”, they point out from Olimfit and emphasize that the exercises to burn fat to work in the practice of HIIT have been the same as in a conventional cardio training, but the difference lies in the times and the intensity of these.

That is why the online gym proposes a HIIT-based training routine, which includes cardio, functional, and bodyweight exercises that allow you to maintain a healthy weight and be in good physical condition. For this personal trainer, the ideal is to do 30 seconds per exercise and rest 10 seconds between each one. Similarly, Gaëlle Coulm advises doing 5 series resting 20 seconds between each one of them. The exercises would be: squat and touching the ground (30 seconds); knees and arms up (30 seconds); plank and up (30 seconds); bouncy lunges (30 seconds); knees + displacement (30 seconds); and finish with moving punches (30 seconds).

Staying full while on a diet is impossible. We are ready to convince you otherwise! Below we have analyzed the five main reasons why you have to starve while losing weight.

You eat too fast

Life on the run, food on the go… So you definitely won’t get the full taste of what you eat. But the pleasure of eating consists of 80% of its taste and only 20% of its volume. Didn’t enjoy the food? So, soon you will again head to the refrigerator along the beaten path.

We solve the problem: we recommend that you chew food until you lose your taste, and also use the rule of one fork: put a portion of food in your mouth, and put the device on the table. Yes, all this is boring, yes, it can be annoying… But believe me, after 3-4 days you will start to get used to these innovations.

You refuse snacks before the main meal

Surely your grandmother said that snacking on the same apple before meals is harmful – you will kill your appetite. We hasten to assure you that the appetite will not go anywhere, but saturation will come faster – after all, glucose begins to be absorbed already in the oral cavity. So from the table, you will get up quite full of yourself – and this feeling will last longer.

Solve the problem: it is best to eat (you won’t believe it!) Something sweet before lunch or breakfast. A teaspoon of honey, a piece of natural marmalade, or a marshmallow will do. You need to eat them 5-7 minutes before the main meal.

Are you confusing hunger with appetite or thirst?

It is not the same! Hunger is a bodily signal. He says that the body is running out of nutrients. Feelings of hunger are also very characteristic: it sucks in the stomach, rumbles in the stomach, and sometimes even the head is spinning … Appetite is the desire to get an additional portion of pleasure from food. In this case, you want something especially tasty: a cake, a donut, a piece of sausage, finally. And hunger can be confused with thirst – their centers in the brain are nearby.

We solve the problem: if you ate not so long ago (two hours ago) and are quite dense, but again you want to have a bite, drink a glass of water. We hope you feel better! If not, think about whether a piece of black bread or a portion of borscht will suit you? Not again? So it’s an appetite. Why it occurs frequently is another question. Perhaps food is the most accessible pleasure in your life. Variety of leisure is the best medicine in this case.

You don’t know how to choose products

A well-known fact: you can lose weight on any product if you reduce the daily calorie content of the diet. The question is – at what cost and how comfortable? It is possible on chocolates but to the detriment of health. Yes, and satiety, in this case, will be fleeting – in an hour you will again think only about food. In order not to feel hungry, the so-called nutritional density of the product is important – the content of proteins, fats, carbohydrates, and micronutrients in it. The higher it is, the better, because in this case, you will stay full for a long time!

We solve the problem: meals should be complete! No junk food (buns, chips, semi-finished products), there is zero sense from it, and satiety is temporary. Remember, the main meals should include carbohydrates (satiation), proteins (metabolic rate), and fats (energy). For example, milk oatmeal for breakfast is not the best option. Lots of carbs and that’s it. But an omelet with a salad of vegetables and herbs, seasoned with olive oil and sprinkled with seeds, is a great choice.

You skip meals

More often dinner, because after six do not eat, and sometimes lunch – there is no time at work. And in the morning you just don’t feel like eating, so just a cup of coffee and that’s it … Don’t be surprised that you live with a constant feeling of hunger. If the intervals between daily meals exceed 4 hours, and the nighttime is 12 hours, the appetite control system is loosened, and the synthesis of hormones responsible for the appearance of satiety is reduced.

Solving the problem: eating in the middle of the workday is not a problem now. Carry food with you, order in a cafe, and choose suitable dishes in inexpensive fast food. And don’t forget dinner. From a serving of fish or lean meat with vegetables, you certainly will not get better!