How to lose weight by the summer? Putting the figure in order in advance
How to quickly lose weight by the summer, then to not hide on the beach in a pareo, if there are only three months left? And not extremely lose weight, which will soon remind of itself, but with the expectation of a long-term result? Follow our recommendations!
How to lose weight by the summer without harm to health?
First of all, set yourself realistic goals. If you are wondering how to lose weight by the summer of three months, two or a month, and how many kilograms you can lose during this period, the answers can be very diverse. But the faster you lose weight, the faster it will return to you, and the worse the results can be. Therefore, it would be more correct to ask yourself another question: how many kilograms can you lose by the summer without harm to your health?
Calculate safe weight loss
Nutritionists know the answer: it is believed that it is safe to lose weight in a month by no more than 3% of the initial body weight.To lose weight by the summer in three months, multiply the figure by 3. Of course, for different weights, the answer will be different. For example, with a weight of 100 kg without harm to health and with a long-term result, a person can lose weight by 9 kg (100 * 0.03 * 3), and with a weight of 75 kg - by 6.75 kg.
Even when “very necessary”, it is still not recommended to drop more than 10 kg during this period if your weight is less than 110 kg. Consider that a more obese person can lose more kg in a shorter period than a person with a smaller weight.
We are reviewing your diet
The basic principle of losing weight is to consume fewer calories than you spend. And according to this logic, you can decide that the consumption of harmful food, buns and cakes fits well here, if only in a small amount - but this is not so. In a cream cake, for example, an average of 500 kcal is contained, but useful in it is 0. At the same time, this kalorazh perfectly fits baked fish with vegetables, which will give your body a lot of useful vitamins, minerals and other substances it needs . In addition, if you are concerned about how to lose weight in three months by the summer, then you need to increase your protein intake, and reduce the consumption of fats and carbohydrates.
That is why it is worth adhering to a healthy diet and give green light to vegetables and fruits, cereals, various types of meat and fish, and red light to sweets, baked goods, carbonated drinks, alcohol, fatty and sweet jelly, canned foods, sausage, fast food, store sauces , as well as other products that contain a lot of sugar and fat.
And do not forget about the water! Proper weight loss without it is impossible, as it is actively involved in the splitting of fats. How much water you need to drink depends on your body weight: calculate the volume by multiplying your weight by 30, say, 90 kg * 30 = 2700 ml. Important: juices, soups, milk are not included in this volume, only non-carbonated water and tea.
If you have heard enough tips on how to lose weight quickly help mono-diets and starvation, then we have to disappoint you: after this you will definitely return all the dropped kilos again. And this is not to mention the dangers of such diets for health, as they upset the balance of intake of necessary substances in the body.Read more: Food addicts. How to overcome dependence on food?
We are doing sports
Why is it important not just to lose weight due to the transition to proper nutrition,but go in for sports? Because without bringing your body in tone and building up muscles you will turn into skinny fat (skinny-fat, “fat skinny”) - people with such a physique look good in clothes, but without it everything looks deplorable: fat accumulated under your stomach or hips. , loose skin, very weak muscles, loose pop, cellulite.
The most effective result will give you trips to the gym. The best thing is to at least go to individual classes with a trainer at first, who will make you a personal training program, based on your physique and goal, help you figure out the simulators and show you how to do the necessary exercises correctly.
At home, success is harder and longer, but with proper perseverance it will turn out, because time allows - we still want to know how to lose weight in three months, not in one month, and certainly not in a week. It is necessary to perform strength exercises, alternating them with cardiovascular exercise — it is this combination that will most effectively gain muscle mass and burn fat.
Pay attention to such exercises as leg kicks, lunges, squats, twists, plank, exercises for the waist and arms.Get home dumbbells or weighting, and gradually bring them into the workout, increasing the weight. As a cardio, you can jump on the spot, make sets of consecutive squats and jumps, jump on a rope, go for a run. If at home there is a treadmill or exercise bike, use them.
You can do these exercises:
In addition to training at the gym or at home, increase your physical activity in everyday life. Try to walk more, refuse to transport, or go a couple of stops earlier. During the working day, find time to get up from the table, walk around the office, or at least walk around. Do not use the elevator, but the stairs.Article in topic: 10 best exercises for slim and strong legs
Remember that the result does not come quickly. Many people desperately want to lose weight by the summer, but after a couple of weeks of training and proper nutrition, they quit without seeing the result. It may not be in a month, but this is not a reason to give up. In addition, we are talking about a visible result, but the process is already running anyway, and you will notice some changes.
Motivate yourself that there is no place to postpone anymore, every day is on the account, otherwise you will not see your own toned and slim figure in a bathing suit, with which you can not hide on the beach. You can even hang up your current photo in a prominent place, which will remind you of how unsatisfactory you look now.
Believe in yourself, show patience, willpower, work on yourself every day - and you will succeed! Do not relax and do not indulge yourself. And then, following this well-known truth - proper nutrition + exercise, you will not only be able to lose weight by the summer in three months, but also begin to lead a healthy lifestyle that will change your eating habits and will always keep yourself in good shape.Related article: Are you over forty? Lose weight right!