How to lose weight in 3 months at 10, 15, 20 kg at home?
Spring is a time when you want to wear something moreeasy, open. And then it's summer, with swimsuits showing the whole body. However, long winter evenings, as well as festive 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 to summer?
In search of truth
First of all, it is necessary to face the truth. To begin with, you need to measure your current weight, determining in the end how many extra pounds are gained. Further it is good to remember for what period such weight has come. And then it is already clear: you can lose weight in 3 months, or it will take more time?
There is a very simple method of determiningoptimal weight for a specific compound. If a person has a bone of normal size or thin (in the features of the wrist, ankles, visually fragile knee cups), then you need to take the value of its growth in centimeters and subtract 110. The number obtained will be its optimal weight for the given composition. With a large complexion from the value, it is necessary to omit 105-100. Such calculations are very approximate. As a rule, girls of a fragile constitution, determining their optimal weight by this formula, get an exaggerated value. In this case it is better to consider this as the maximum kg for a given compound.
Choice of methodology
Having determined what to strive for, one should choosemethodology. The issue of weight loss should be approached in a comprehensive manner. It is necessary to choose a rational system of nutrition and draw up a schedule of training. Methods, how to lose weight for 3 months for 10 kg, countless.
If this is the target, thenit remains to make a simple calculation. 10 kg should be divided into 3, it turns out about 3-3.5 kg. This is the weight that must be dropped per month. It turns out, it's not so difficult. Dividing 3 by 4, after all about as many weeks in a month, it turns out that in 7 days you need to lose less than a kilogram. This is easy to achieve if you bring your food to a rational, 4-time and drink at least 2 liters of purified water per day. Also it is necessary to allocate at least three times a week for an hour for physical exercises. It can be jogging, walking at a fast pace, aerobic complex, swimming or weight training. Now it is clear how to lose weight in 3 months for 10 kg. The ideal option is a rational diet and regular exercise.
The right diet is the key to success
Many believe that weight reduction is possible onlywith 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 for 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 norm for the number and nutrition 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.
As a result, there are 3 main meals and 1-2additional, which are considered as one high-grade. For recommendations on how to lose weight for 3 months for 10 kg at home, you can include the performance of physical exercises. It is advisable to select a complex for all muscle groups and exercise 3-4 times a week. This method can bring the body not only to the desired weight, but also tightness, which is important when losing weight.
Restriction is a way to lose weight
How to lose weight in 3 months for 15 kg in the homeconditions? Here it is necessary to pay attention not only to rational nutrition, but also to the introduction of restrictions in food. It is necessary to reduce the fat content of consumed products, to focus on protein foods of both plant and animal origin. Also, you need to give up sweet confectionery, replacing them with fruits. From tea, coffee and other beverages, sugar must be excluded.
Trainings should be given special attention, since the body often loses its elasticity due to the reduction of muscle mass.
How to lose weight for 3 months at 15 kg at home and at the same time not suffer, for example, from a sagging stomach? The technique is simple.
Training is best done in a day, giving the first 20 minutes of warm-up. You can jump on a rope, walk, jog, etc.
Then you need to go to the power exercises. This can be a complex with dumbbells, barbells or own weight. A universal exercise for tightening the main muscle groups is the bar. Increased attention should be paid to the press - a thin waist has not been canceled.
Complete the workout followed by stretching exercises. They strengthen the muscles and ligaments, preventing further injuries, and also make the body flexible. Do not forget about the water.
If the problem is more serious
Those who suffer from excess weight,I wonder how to lose weight in 3 months by 20 kg. Of course, such overweight 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, take the necessary examinations.
If weight is gained as a result of love fortasty, then the task is simplified. To begin with, you need to give up what led to extra pounds. By bringing food to a healthy system, it is necessary to exclude flour, sweet, smoked, canned, carbonated drinks, alcohol.
Next, you need to limit the consumption of coffee, black tea, rice, fatty meats, salines, honey, nuts.
The main principle of nutrition is predominantlyprotein, vegetable food, rich in fiber. Adhering to these recommendations, sometimes it is not difficult to lose weight. And most importantly, it does not have negative health consequences.
How to lose weight for 3 months for 15-20 kg: exercise, recommendations for choosing a sports program
If you are overweight, you can not go straight awayon weight training. First you need to let the heart adapt. Exercises in the first month must be selected exclusively aerobic. For example, to start better with walking at an average and fast pace. Such training should be conducted up to 5 times a week. It can be walking on fresh air. Also, swimming is good, which, in addition to aerobic exercise, unloads the spine and has a hydromassage effect.
After the weight is reduced by about 5-7 kg,you can connect strength training. But still it is worth to focus on your own feelings. If the heart is heavy, you should choose a moderate load. If breathing easily comes to normal, then the body is under control.
Strength training can be done 3-4 times ina 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 be tightened over time. So, we told how to lose weight for 3 months effectively and correctly.
Water - the pledge of a beautiful figure and health
In the process of weight loss, do not forget aboutregular drinking. Clean water helps to improve metabolism, contributes to detoxification and appeasement of hunger. The required volume per day, as a rule, is 2 liters, excluding soups, tea, coffee, etc. In hot weather, it may take more liquid. Drinking the set amount is very important, especially during the training period. After all, with the body then loses a lot of water, which must necessarily be restored.
Now it's clear how to lose weight in 3 months. Proper nutrition, regular exercise and drinking regimen is the basis on which you can reduce and stabilize your weight without losing health, but with the acquisition of a tight body and a good mood.