The coach gave advice to Russians who want to lose weight by the summer

Two to four months is the optimal time to lose weight smoothly, without drastic restrictions and stress for the body. It is important to understand that the result will be stable only in the case of an integrated approach and sustainable healthy habits, Olga Derendeeva-Kurtova, FitStars top coach, specialist in adaptive physical education and sports, told Izvestia. She gave some advice to the Russians.

"If you want to lose 4-6 kg by summer, the optimal start is in late winter or early spring. The body will have time to adapt to the changes, and with the right approach, the lost weight will not return. Remember that fast methods, as a rule, lead to a quick return of kilograms," the expert noted.

Speaking about the four-month weight loss plan, she clarified that a moderate calorie deficit should be created. The main thing is not to bring yourself to exhausting diets. A moderate deficit of 200-500 calories per day will help you lose weight safely.

"For example, if your daily calorie intake is 2,000 calories, try reducing it to 1600-1700 (cut by 15-20%). To calculate how much you really eat, enter all meals into special applications, there are many of them," the trainer recommended.

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According to her, you need to eat a balanced diet. For example, you need to add more vegetables, protein (meat, fish, eggs, legumes), healthy fats (avocados, nuts, vegetable oils) and complex carbohydrates (vegetables, whole grains) to your diet.

"Train 3-4 times a week. Strength training and cardio are great for burning calories and supporting muscles. Strength exercises for large muscle groups (back, legs, abs) burn excess most effectively," Derendeeva—Kurtova added.

In her opinion, there is no need to buy expensive superfoods or special supplements. Instead, you should choose simple and affordable products: buckwheat, chicken, fish, eggs, vegetables. They contain enough nutrients. It is also better to cook at home. This is cheaper and allows you to control the quality and quantity of ingredients. You can buy meat or fish in bulk, freeze them for weeks in advance.

"Don't forget to drink to prevent dehydration. Avoid fast carbohydrates — these are sweets, fast food and soda," the coach advised.

At the same time, you need to control portions and not ignore rest, since sleep is the most important component of weight loss: you should aim for 7-8 hours of sleep every night.

"Losing 4-6 kg in 2-4 months is an achievable goal if you follow a smooth and consistent approach. It is important to remember that stable results come through steady habits, and keeping fit is a way of life, not an episodic emergency measure," concluded Derendeeva-Kurtova.

Earlier, on January 29, Natia Chekhoeva, a gastroenterologist and endoscopist at the Gastro Clinic, told Izvestia that the systematic consumption of excess calories inevitably overloads the body. This not only increases body weight, but also puts a strain on internal organs, including the heart, liver, and pancreas.