Spring is the time when you want to wear something lighter, more open. And then it’s summer at all, with swimsuits showing the whole body. However, long winter evenings, as well as holiday feasts, sometimes leave an undesirable result in the form of extra pounds. But how to lose weight in 3 months to give your body a decent look by summer?
In search of truth
First of all, it is necessary to face the truth. First you need to measure your current weight, determining in the end how many extra pounds are gained. Further, it would be nice to recall for what period such weight came. And then it will already be clear: can you lose weight in 3 months, or will it take more time?
There is a very simple method for determining the optimal weight for a particular complexion. If a person has a bone of normal size or thin (especially in the wrists, ankles, visually fragile kneecaps), then you need to take the value of his growth in centimeters and subtract 110. The resulting number will be its optimal weight for this complexion. With a large build, from the value you need to minus 105-100. Such calculations are very approximate. As a rule, girls of fragile physique, determining their optimal weight according to this formula, get an exaggerated value. In this case, it is better to consider this as the maximum kg for a given complexion.
The choice of methodology
Having determined what to strive for, one should choose a technique. The issue of weight loss should be approached comprehensively. It’s worth picking up a rational nutrition system and making a training schedule. There are countless methods to lose weight in 3 months by 10 kg.
If the goal is precisely this figure, then it remains to make a simple calculation. 10 kg should be divided by 3, it turns out approximately 3-3.5 kg. This is the weight that you need to lose per month. It turns out, not so difficult. Dividing 3 by 4, because about so many weeks in a month, it turns out that in 7 days you need to lose weight by less than a kilogram. This is easy to achieve if you bring your diet to a rational, 4-time drink and drink at least 2 liters of purified water per day. It is also necessary to allocate at least three times a week for an hour for exercise. This can be jogging, walking at a fast pace, aerobic complex, swimming or weight training. Now it’s clear how to lose weight in 3 months by 10 kg. The ideal option is a balanced diet and regular training.
The right diet is the key to success
Many believe that weight loss is possible only with special diets and trips exclusively to the gym. This is a very common myth. To bring the weight back to normal is quite realistic on your own. So, how to lose weight in 3 months by 10 kg at home? The basis for proper weight loss is a healthy diet. The diet should be distributed as follows:
- A quarter of the daily rate for the quantity and nutritional value of foods should be included in breakfast;
- lunch is about a third of the total amount of food per day and is the main meal;
- less than a quarter falls for dinner;
- The rest should be distributed between snacks.
The result is 3 main meals and 1-2 additional, which are considered as one complete. The recommendations on how to lose weight in 3 months by 10 kg at home include exercise. It is advisable to choose a complex for all muscle groups and engage 3-4 times a week. With this method, you can bring the body not only to the desired weight, but also fitness, which is important when losing weight.
Limiting is a way to lose weight.
How to lose weight in 3 months at 15 kg at home? Here you need to pay attention not only to rational nutrition, but also the introduction of restrictions on food. It is necessary to reduce the fat content of consumed products, to focus on protein foods of both plant and animal origin. You also need to give up sweet confectionery products, replacing them with fruits. Sugar should be excluded from tea, coffee and other drinks.
Training should be given special attention, since the body often loses elasticity due to a decrease in muscle mass.
Sports technique
How to lose weight in 3 months by 15 kg at home and at the same time not suffer, for example, from a sagging abdomen? The technique is simple.
Training is best done every other day, giving the first 20 minutes to warm up. You can jump rope, walk, jog, etc.
Next, you need to go to strength exercises. It can be a complex with dumbbells, a barbell or its own weight. A universal exercise for tightening the main muscle groups is the bar. Increased attention should be paid to the press - no one has canceled a thin waist.
The workout should be completed with stretching exercises. They strengthen muscles and ligaments, preventing further injuries, and also make the body flexible. Do not forget about water.
If the problem is more serious
Those who are overweight are interested in how to lose weight in 3 months by 20 kg. Of course, such excess weight is not only aesthetic, but also physical discomfort. The reasons for its recruitment can be varied. Most often this happens as a result of hormonal disorders or diseases. In this case, you should initially consult a doctor and, possibly, undergo the necessary examinations.
If the weight is gained as a result of a love of yummy, then the task is simplified. First you need to abandon what led to the extra pounds. Bringing food to a healthy system, it is worth excluding flour, sweet, smoked, canned food, carbonated drinks, alcohol.
Next, you need to limit the consumption of coffee, black tea, rice, fatty meats, salinity, honey, nuts.
The main principle of nutrition is predominantly protein, plant foods rich in fiber. Adhering to these recommendations, sometimes losing weight is not difficult at all. And most importantly, it does not have negative health consequences.
How to lose weight in 15 months by 15-20 kg: exercise, recommendations for choosing a sports program
With a lot of excess weight, you can not immediately go to strength training. First you need to let the heart adapt. Exercises in the first month must be selected exclusively aerobic. For example, it is better to start with walking at an average and fast pace. Such training should be carried out up to 5 times a week. It can be walks in the fresh air. Swimming also works well, which, in addition to aerobic exercise, unloads the spine and has a hydromassage effect.
After the weight drops by about 5-7 kg, you can connect strength training. But still it is worth focusing on your own feelings. If the heart is hard, you should choose a moderate load. If breathing easily returns to normal, then the body is under control.
Strength training can be carried out 3-4 times a week. They activate muscle tissue, which leads to an acceleration of metabolism. Gradually, the weight will return to normal, and most importantly, the skin will also tighten over time. So, we talked about how to lose weight in 3 months effectively and correctly.
Water is the key to a beautiful figure and health
In the process of weight loss, do not forget about regular drinking. Pure water helps to establish metabolism, helps detoxify and quench hunger. The required volume per day, usually 2 liters, excluding soups, tea, coffee, etc. In hot weather, you may need more fluid. Drinking the prescribed amount is very important, especially during the training period. Indeed, with sweat the body loses a lot of water, which must be restored without fail.
Conclusion
Now it’s clear how to lose weight in 3 months. Proper nutrition, regular training and a drinking regimen are the basis on which you can reduce and stabilize your weight without losing health, but with the acquisition of a toned body and good mood.