**Рассказываю как похудеть за 30 сек ?#фитнес #зож #похудение #фитнесдома#худеюклету #shorts — Transcript & Summary | SozAI**
Source: https://sozai.app/transcript/kak-pohudet-30-sek-fitness/

Learn how to lose weight in 30 seconds with simple calorie, protein, fat, and water intake calculations for effective dieting.

## Key Takeaways

- Weight loss requires a calorie deficit based on individual maintenance calories.
- Protein intake should be prioritized at 2 grams per kg of body weight.
- Fat intake is essential and should be 1 gram per kg of body weight.
- Hydration is important to control hunger and support dieting.
- Carbohydrates fill the remaining calorie needs after protein and fat are accounted for.

## What the video covers

- Calculate your maintenance calories by multiplying your weight by 24 and then by an activity factor (1.3 for low activity, 1.5 for high activity).
- Create a calorie deficit by subtracting 10% from your maintenance calories to promote weight loss.
- Determine your daily protein intake by multiplying your weight by 2 grams.
- Calculate your daily fat intake by consuming 1 gram of fat per kilogram of body weight.
- Fill the remaining calorie needs with carbohydrates.
- Drink at least 30 ml of water per kilogram of body weight to help reduce hunger and maintain the diet.
- Offers a free shopping list for those wanting to lose 1 kg per week by commenting 'list'.
- The method is designed to be simple and quick, suitable for home fitness and healthy lifestyle enthusiasts.

Answers

## Questions about this video

How do I calculate my maintenance calories?

Multiply your weight by 24, then multiply by 1.3 if you are not very active or 1.5 if you are very active. This gives you the calories needed to maintain your current weight.

What is the recommended protein intake for weight loss?

You should consume 2 grams of protein per kilogram of your body weight daily to support muscle maintenance and fat loss.

How much water should I drink to help with weight loss?

Drink at least 30 ml of water per kilogram of your body weight daily, as it helps reduce hunger and supports sticking to your diet.

## Full Transcript — Download SRT & Markdown

00:00

Speaker A

Can you explain how to lose weight in 30 seconds? Yeah, easily. Take your weight and multiply it by 24. Then multiply that by 1.3 if you aren't very active, or 1.5 if you are really active. These are the calories needed for maintenance.

00:18

Speaker A

Now subtract 10 percent from that. The resulting number is your calorie deficit. Next, we need to find out how much protein you should consume. Take your weight. Multiply it by two. The resulting figure is your daily protein target. Next, we need to deal with fats.

00:37

Speaker A

Take your weight and multiply it by one. If you weigh 80 kg, then you should consume 80 g of fat every day.

00:47

Speaker A

We fill the rest with carbohydrates and be sure to drink at least 30 ml of water per 1 kg of weight, because water really helps to get rid of hunger and stick to your diet. If you don't know

01:03

Speaker A

what to buy at the store to lose 1 kg every week, write the word "list" in the comments, and I'll send you a ready-made shopping list. Yeah.

Topics: weight loss calorie deficit protein intake fat intake carbohydrates hydration fitness healthy lifestyle diet plan home workout

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