Weight loss in a safe, healthy and appropriate way is key to long-term diet success. Since gradual weight loss seems a safer way, 3-month is a good time to lose a significant amount of weight. During this time, you should lose about 6 to 10 kilograms, which averages about 1 kilogram per week. If you are interested in gentle and gradual weight loss, you need to consider a few tips to experience a lean, confident three months.
How to lose weight in 3 months?
Eating healthy foods and exercising regularly in 3 months can help you lose approximately 11 to 20 pounds of weight in 3 months. You can continue this healthy lifestyle after these 3 months to avoid overweight and obesity.
3-Month Weight loss – Part 1
1. Change Your Diet To Lose Weight
Consult a physician or nutritionist. Talk to your doctor or nutritionist before starting any diet or weight loss program. He will guide you through a safe and healthy diet. Also, their tips or recommendations will make you a better fit.
A nutritionist can offer you a more appropriate weight loss plan. They can also provide you with a healthy diet plan along with good recommendations for eating healthy foods. If you do not know a specialist you can find a doctor or nutrition consultant by searching the internet.
2. Calorie Counting
To lose weight, you need to eliminate extra calories from your diet. Reliable weight loss or 1kg / week requires 500 to 1000 calories per day. Burning more than 1000 calories a day is not recommended by the diet, you may lose the nutrients you need.
Healthy nutrition and weight loss should go hand in hand. Be aware of the calories in food so you can choose the right lifestyle. You can reduce your daily calorie intake with the help of exercise.
Please read this article about counting calorie and use calorie counter tools: Calorie Counter To Lose Weight: Everything You Need To Know
3. Low-Fat Proteins
Eat low-fat protein in every meal. Studies have shown that consuming low-fat protein can help you lose weight and keep you full. Beef, eggs, dairy products, beans, and tofu are good sources of protein.
It is generally recommended that women consume 46 grams of protein per day and men 56 grams of protein. This recommendation will come true simply by consuming 95 to 130 grams of protein per meal. This is just the size of a business card, palm or for products like a cup of beans.
4. Use Of Fruits And Vegetables
Fruits and vegetables are rich in nutrients such as fiber, vitamins, and minerals. In addition, they have very few calories. Filling half a plate with vegetables or fruit lowers your calorie intake.
Choose different fruits and vegetables every day. This will help you eat different vitamins and antioxidants.
In general, eat one or two servings of fruit a day, which is about one or a half cup of shredded fruit per serving. Eat at least 3 to 4 servings of vegetables, about 1 or 2 cups of green leafy vegetables per serving. Keep in mind that you can eat vegetables as much as you like without breaking your diet. In fact, eating more vegetables will keep you full and help you lose weight.
Broccoli, apple contains a lot of fiber. Fiber is very important for the digestive system and can lower your weight. Eating fiber will keep you full.
Include whole bread, vegetables, and fruits in your food basket. Don’t eat too much, always slow down and focus on food to make your body feel hungry or full.
5. Use Unrefined Cereals
These grains contain a lot of fiber and little vitamins and minerals. If you want to use cereals, try refined cereals as much as possible. Unrefined grains contain shell, root, and seed.
Brown rice, pasta, and barley bread contain unrefined cereals. Popcorn is also unrefined to some extent.
6. Healthy Snacks
Using healthy snacks will get you closer to lean in 3 months or any other time. Use them when you really need a snack. When there is about4 to 5 hours between your meals, snacks can be a good option. Eat snacks before or after exercise, when you need energy or feel hungry and have more than 2 hours left until your next meal.
Try to get between 100 and 200 calories for your snack. This allows you to enjoy a meal without exceeding your daily calorie intake. Fruits, vegetables, and low-fat protein, while being nutritious, are a good snack.
A little cheese and fruit, 2 hard-boiled eggs, a half cup of nuts and dried fruit, or a little popcorn can be a good snack.
7. Drink Enough Fluids
Adequate water supply helps to lose weight. Drink 8 glasses of non-sugar liquids daily. Although it is a general rule, it can be a good start. Even a slight water shortage disrupts the weight loss process. Thirst often develops in the form of hunger. This way, when you need only a few drops of water, you are consuming more calories by eating.
Adjust the amount of water you use daily with special bottles. Reduce your appetite by drinking a large glass of water before meals. This will make you feel fuller faster.
Avoid sweet drinks. Avoid soft drinks, fruit juices, energy drinks, sweet tea, lemonade, and sugary coffee. These fluids have a huge impact on your daily calorie intake. Avoiding these fluids alone can lead to weight loss.
8. Choosing The Right Restaurant
Eating outdoors is fun and expands your social relationships so you can incorporate it into your diet. Be cautious about choosing food from the menu and try to choose a diet that fits your diet plan.
Restaurant foods are high in calories, salt and fat compared to home-cooked meals. In many cases, these ingredients relate to sauces, desserts or extra butter. Ask the restaurant staff to serve these meals separately.
Protein and vegetable choices keep calories low. Use a baby menu or snack menu to consume a small amount of food. Limit or forget dessert. Because it’s high in calories. For example, a slice of nutritious chocolate cake has about 1100 calories.
Read this article about The Best Ways to Get Calories Out Of Restaurant Food.
3-Month Weight loss – Part 2
Exercise is one of the factors contributing to the health of the body and the well-being of the soul. In addition to exercise, it also increases calorie intake and has a great effect on weight loss combined with diet. In general, sports are divided into two types:
Anaerobic Exercise: There are some exercises that have a short duration and limited muscles. In these exercises, sugar-burning enzymes are secreted and they burn blood sugar and have no effect on reducing fat. Like wrestling, bodybuilding, and weightlifting…
Aerobic Exercise: There are exercises that last longer and involve more muscles. In these exercises, fat-burning enzymes are secreted and burn body fat. For example, exercises such as long walks, endurance, swimming, soccer, basketball and so on. In lean diets, it is better to do aerobic exercise such as jogging, swimming, stationary and moving bikes, treadmills, She used aerobics, dance, and so on.
1. Physical Activity For Slimming
Do cardiovascular exercise every week. It is recommended that you do 150-minute or two-and-a-half hours of intense cross-body exercise each week. Studies have shown that physical activity helps to lose weight and maintain it over time.
Aerobic exercise includes hiking and jogging, swimming, cycling, and mountaineering.
Exercise programs will be a major contributor to 3-month weight loss, but not all. Exercise alone will not reduce weight. Get the most out of your diet with exercise and exercise.
In addition to changing your diet, increase your activity so that your body burns more calories and see faster results. If you don’t have the time to practice and exercise, you can opt for a simple walk for burning calories. So if you can’t go to the gym or lose weight don’t worry, walking can also be helpful.
Try to always walk outside the house. No matter what season you are in, it is important to do this exercise in the open air. But if for any reason you choose a home or club for hiking, be sure to listen to music during exercise.
2. Perform Strength Exercises
On the other hand, if you choose a club for training and exercise, you can strengthen your muscles by doing some swimming, bar-fix or squat exercises. You can do these exercises both at home and at the club. Usually, at first most people have a high motivation to exercise, but gradually they lose interest. If you exercise regularly, it will become a habit and it will be difficult for you to quit. So during these 3 months, you can build on that habit, so that after 3 months you will have the habit of keeping your weight constant.
Exercise strength every week for 3 months to lose weight. Weightlifting or resistance training is another essential part of daily exercise. Set aside 1 or 2 days a week for strength training.
Strength activities include weightlifting, Pilates, isometric exercises, stretching and sitting and swimming. Don’t do strength training every day. After each workout, relax the muscles to improve.
If your goal is to get slimmer and flex your muscles at least two days a week for yoga. Exercise in a warm room allows your muscles to open deeper. But if you can’t go to a gym, do yoga at home. Staying flexible will prevent injury so you will be able to continue your workouts for the week. A rope is a good calorie-lowering exercise that strengthens the muscles of the body, including the legs and shoulders.
4. Consultation With A Personal Trainer
Meet with a personal trainer. Meeting and consulting with a personal trainer would be a good step to get started. These experts will teach you how to use different tools and provide you with an exercise program.
Visit your nearest club or place of business and enjoy special offers and discounts. Sometimes if you sign up for a club, they will offer you some free sessions.
Sequential meetings with a personal trainer are a bit expensive, you can learn the basics and practice the rest of the sessions in person.
How long does it take to lose weight with an exercise?
No matter how hard you train, you can not only experience high weight loss through exercise. Weight loss is possible by practicing a very restricted diet plan, but it will return immediately after you drop it. Getting started with exercise and a meal plan together after the first few weeks will get a good result. You have to go the same way to continue this process, but weight loss may also fluctuate along the way.
3-Month Weight Loss with Exercise; Improving Health
Research has shown that increasing physical activity time and decreasing sedation time can improve blood pressure, BMI, and insulin after 12 weeks. Major health changes can show up after 3 months.
Of course, not everything ends in these three months. Keeping up with exercise after these three months will bring you additional benefits. Exercise may not be great for weight loss (but it is a great support for weight loss). But after achieving the ideal weight, one of the best ways to stabilize weight loss is exercise.
3-Month Weight loss – Part 3
1. Be Patient
There are diets that can lead to a lot of weight loss in the short term, but what disappoints you is that after the end of your diet, your weight will quickly return to its original state or even overweight. Do you think it takes two months for you to reach your ideal weight and maintain it?
Certainly no, so let’s not get caught up in such misogynistic regimes and experience lasting weight loss by focusing on how to develop new habits in our lives.
2. Monitoring Progress
Record your meals on a food calendar. Taking snacks, drinks, and main meals help you stay aware of your eating habits and come up with a new diet.
Buy a calendar or put an app on your smartphone. Write as much as you can all day. Ideally, record a few days of the week and weekend. Some people eat for the weekend differently from normal days.
3. Weight Control
Control your weight daily. Also, note the number in the notebook to learn about your weight loss process. It also motivates you to work harder to reach your goal. Weight each morning before breakfast.
4. Identify Goals
Write down your goals. Writing goals for any change in your life can be helpful, especially in terms of 3-month weight loss or any other period. Record some of your goals over the 6 months.
Measure your goals clearly. Make sure they have how much time they need and whether they are realistic. Remember that losing big and big weights are not rational and will harm your health.
Set small goals before you reach your goals. You can set a small goal every two weeks or every month.
5. Be Strong
If you want to succeed, power plays a very important role. Statistics show that 98% of people lose their weight loss program in just one week. Leaving a favorite meal is not easy.
6. Don’t Try Too Hard
The result of losing weight may vary from person to person, but do not overdo it as it can cause other diseases. If you follow a healthy diet strictly, you need not worry