Roman Kogut: how to lose weight by 8 sizes and change your life

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The reader of Lifehacker Roman Kogut sent an impressive story to our editorial office. Roman writes about how to lose weight and what prompted him to start, shares the details of how he did it and what it resulted in. An amazing story, reading which you are convinced that by starting positive changes in one of the areas of life, you are pulling a positive chain of events in other areas.

Hi, my name is Roman Kogut. I am professionally engaged in IT, communications and yachting. I am fond of travel and photography. I spent more than fifteen years in front of the computer, sitting, almost motionless. Rare yacht trips and tourist trips are the exceptions that prove the rule. All this led to the fact that at the age of 36 I weighed 170 kilograms and had second degree hypertension.

During a trip to a telecommunications exhibition in South Korea, I was photographed with me as a landmark, such a complete person is rarely seen.

When it became difficult for me to squeeze into the yacht's cabin, I realized that it was no longer possible to pull. I started to monitor my weight, increased physical activity, changed work and diet. In six months I have lost more than 35 kilograms.

Control of vital signs of the organism

He began to fight for himself by recording his blood pressure, pulse and weight on a daily basis. At the same time, after consulting a doctor, he began taking medications to control blood pressure.

I record indicators using the iPad. It is best to record your metrics every day, at the same time. In this case, the indicators will be the most accurate. It is noticed that during the day the weight can change by 2-3 kilograms or more. And during the night with breathing, it takes up to 1 liter of water. Example of a graph:

Alignment change

Since the fall of 2011, I started taking courses for yacht captains. I decided that I want to make my old hobby a profession. In 2012, I received 3 captain's certificates, took courses as a radio operator. Most importantly, I forced myself to look away from the couch and began

Physical activity

The strongest incentive I received was during my trip to the North Sea last year. We spent 2 weeks on the yacht in close to extreme conditions. They took exams in the practical conditions of the tidal zone between Holland, Britain, France and Belgium.

One of my friends set an example and told how he was preparing for the World Championship in the class of inflatable tourist catamarans and lost a lot of weight. This interested me very much, so I changed

Diet

My list of taboo foods:

1. Fast food in any form

2. Sweet

3. Flour, including yeast bread

4. Potatoes

5. Beer

6. Mayonnaise

7. Sweet carbonated drinks

Foods that can and should be eaten

1. Vegetables

2. Fruit

3. Greens

4. Lean meat

5. Fish

6. Honey

7. Dried fruits

8. Dairy and fermented milk products

9. Lots of water

Foods I Can Afford in Limited Quantities

1. Nuts (you need to remember that they are very high in calories)

2. Diet bread (neither sweet nor salty)

3. Cocoa in milk with a minimum of sugar

4. Cheese

5. Cereals (rice, buckwheat)

6. Sushi and rolls

7. Thai rice noodles with vegetables

General rules

1. Forget about fast food and snacks forever!

2. Don't overeat.

3. Give up "fast carbohydrates".

4. Observe the diet 35% - 40% - 15% - 10%. Thus, the most high-calorie is better to eat in the morning or afternoon, and in the evening something very light. Unsweetened fruit or a glass of kefir.

5. Food must be fresh. Avoid food from the plastic bag. Anything that was previously cooked and frozen has lost its value.

6. Go for a walk. Cycling (skating, skiing - according to the season). Don't feel sorry for yourself. Get up and go in for sports. Stop watching TV. He's lying. Impudently. And advertising is lying.

7. Subscription to the sports club? Only in winter. The rest of the time it’s free, under the house, in the park, without being lazy - no sweaty and stuffy sports club can be compared to a park. Is it far to go to the park? Run there. And stop being lazy!

8. Start now, immediately! Not after this day, but right here, right now. And don't give up!

Change in consciousness and life

After such changes in my life, everything else also needed to be changed. Together with like-minded people, we organized a yacht travel agency. Now I am organizing yacht cruises in different, including the most exotic corners of the world. In February I will work in the Canary Islands as a yacht captain. In April, I plan to repeat the voyage across the North Sea, also as a captain.

In warm weather I try to ride my bike every day. I have a route of about 23 kilometers, I try to cover it in less than an hour, but so far I have not reached this figure. My record is 1 hour 3, 5 minutes. I record and analyze routes with the help of.

clothing

The wardrobe has to be changed. It's unavoidable. The photo shows jeans purchased in April 2012 and January 2013. Minus 8 sizes.

The main thing is not to sit still! And I wish you success in overcoming your own weaknesses!