How to lose weight in 3 months?

Nutritionists agree that it is simply impossible to achieve good results in a short period of time. For those who are interested in whether it is realistic to lose weight in 3 months, the answer is comforting, since this is the minimum period for which the body can rearrange. In addition, this weight loss will not cause harm to health and you can not be afraid that the pounds will return, as it happens when observing short and strict diets.

How to lose weight in 3 months?

To achieve good results, we propose to break all the allotted time into three equal stages, and each period will have its own nuances.

First month . It starts with buying a diary of weight loss, where you can record the necessary information and, of course, the results. The most important thing is changing the principles of nutrition. Finding out, whether it is possible to lose weight for 3 months and how to achieve results, we will consider the basic rules of dietetics:

1. Eliminate fatty, sweet, baked goods and other unpleasant, albeit delicious, foods.
2. It is worth switching to a split meal, taking food, five times a day. This will help maintain metabolism and not think about hunger. The most satisfying meal is breakfast, but for dinner you should choose products that are easy for the stomach.
3. Be sure to include in the diet fresh vegetables and fruits that are rich in fiber, necessary for the proper functioning of the digestive system.
4. The daily menu should be developed using healthy products: dietary meat, fish, products from wholemeal flour, cereals, sour-milk products and greens.
5. For cooking, use cooking, stewing, baking or cooking on steamed or grilled.
6. Be sure to drink purified water, so the daily rate should not be less than 1.5 liters. In addition, you can drink natural juices, tea without sugar, as well as herbal infusions.
7. Once a week, you can spend unloading days, which are aimed at cleaning the body. Apples, kefir or buckwheat porridge are suitable for unloading.

Using known formulas to calculate the daily caloric value, and reduce the obtained value by 250 units. It should be noted that the daily rate should not be less than 1200 kcal.

Be sure to add physical activity and it is best to pay attention to aerobic workouts that allow burning fat. It is worth doing twice a week, following a moderate intensity. You can run, jump on a rope, ride a bicycle or swim.

The second month . To lose weight by 25 kg in 3 months, you must again reduce the caloric content of the diet, taking away from the value of 500 units, but remember the necessary minimum. Follow the nutrition rules described above.

As for training, it is recommended to add two more classes with light intensity (a person can sing), for 30-60 minutes.

The third month . Understanding how to lose weight in 3 months, it is worth pointing out that it is from this month, with all the rules, the weight goes away more confident. That is why it is recommended to add two more interval high intensity training sessions to the scheduled schedule for 30 minutes. It is best to use the principle of performing the exercise at a high tempo for 30 seconds, and then, 90 seconds. at a reduced rate and everything is repeated again. You can also use strength training, which allows you to load the muscles and make them embossed. With regard to nutrition, then all the rules need to continue to be respected, but the calorie content at this time should be reduced to 1200 kcal.

Many people are interested in how much to lose weight in 3 months, so you can not give an exact value. Nutritionists say that it is right and safe for the body to lose 1-2 kg per week.