This is a possible concise summary:
The video is about how the speaker lost 45 kilograms in six months by following a system of rules, tips and tricks. He shares his secrets on how to choose a diet, count calories, stick to the plan, resist cravings, celebrate achievements, exercise regularly, weigh yourself daily, and overcome plateaus. He also recommends reading a book by Judith Beck on weight loss psychology. He asks the viewers to subscribe, like and comment on his video.
Here are the key facts extracted from the text:
1. Sergey Dolya lost 45 kilograms in six months.
2. Dolya's heart stopped two years ago, and he ended up in intensive care.
3. There are two types of diets: one that strictly tells you what to eat, and another that allows you to choose what to eat within certain limits.
4. Both types of diets force you to eat less, but each does it in its own way.
5. The number of calories eaten per day is crucial in determining weight loss.
6. For an adult male, 2,200 kilocalories per day is needed to maintain weight.
7. To lose weight quickly, 1,200 kilocalories per day is recommended, but this may result in constant hunger.
8. To lose weight without stress, 1,500-1,700 kilocalories per day is recommended.
9. Dolya developed a system with rules to help him lose weight, including giving up sausages, fried food, and alcohol.
10. Dolya eats only grilled, boiled, or steamed food, with a focus on greens, vegetables, and lean protein.
11. Dolya uses a fitness tracker and aims for at least 10,000 steps per day.
12. Dolya believes that even five minutes of sports is better than zero.
13. Dolya recommends creating a separate account to transfer a certain amount of money each morning if weight loss is achieved.
14. Dolya suggests breaking down weight loss goals into smaller segments and celebrating each achievement.
15. Dolya recommends regular weighing and tracking progress to understand what works and what doesn't.
16. Dolya believes that it's essential to visualize weight loss progress to stay motivated.
17. Dolya suggests creating a menu for the next day to help stick to dietary plans.
18. Dolya recommends being prepared for plateaus in weight loss and adjusting diet or exercise accordingly.
19. Dolya believes that it's essential to prioritize weight loss goals over social pressures to eat.
20. Dolya suggests writing down common excuses for breaking dietary plans and preparing counterarguments to stay on track.
Note that some of these points may be subjective or opinion-based, but I've tried to extract the most objective and factual information from the text.