Spring - a time when you want to wear something lighter open.And then at all summer, with bathing suits, demonstrating the whole body.However, the long winter evenings, as well as festive feast sometimes leave the undesired result in the form of extra kilos.But how to lose weight for 3 months to give your body a decent view of the summer?
Seeking Truth
First of all, you must face the truth.First you need to measure your current weight is defined in the end how much gain extra kilos.Further, it is good to remember, for what period came to a weight.And then it turns out: you can lose weight in 3 months, or it will take more time?
There is a very simple method of determining the optimal weight for a particular build.If a person has a bone is of normal size or a fine (especially in the area of the wrist, ankle, visually fragile kneecaps), then you have to take the value of his height in centimeters and subtract 110. The resulting number will be his optimum weight for a given build.When the value of a large physique need otminusovat 105-100.Such calculations are very approximate.As a rule, girls slightly built, determine your optimal weight for a given formula, the exaggerated importance.In this case it is better to treat it as kg maximum for a given build.
Choice methodology
defining what to strive for, select the method.On the issue of weight loss should be approached comprehensively.It is necessary to choose a rational system of supply and create a training schedule.Methods, how to lose weight for 3 months at 10 kg, are countless.
If the goal is exactly the figure, then left to do simple calculations.10 kg should be divided into 3 turns of about 3-3.5 kg.This is the weight that you need to drop in a month.It turns out, it is not so difficult.Section 3 to 4 weeks after roughly in a month, it turns out that in the last 7 days, you need to lose weight by less than a kilo.This is easily achieved if the power to bring its management, 4 times per day, and drink at least 2 liters of treated water per day.It is also necessary to allocate at least three times a week for an hour to exercise.This can be jogging, walking tour at a rapid pace, aerobic center, swimming or weight training.Now we know how to lose weight in 3 months to 10 kg.The ideal option - it is a balanced diet and regular exercise.
correct diet - the success
Many believe that weight reduction is only possible under special diets and campaigns exclusively to the gym.This is a very common myth.Bring the weight back to normal quite real self.So, how to lose weight in 3 months to 10 kg at home?The basis for proper weight loss is a healthy diet.The diet should be allocated as follows:
- a quarter of the daily requirement on the number of food and nutrition should be part of breakfast;
- lunch is about a third of the total amount of food a day and is the main meal;
- less than a quarter falls on dinner;
- the remainder of the need to allocate between snacks.
The result is a 3 main meals and 1-2 more, are considered as one full.For tips on how to lose weight for 3 months at 10 kg in the home can include exercise.It is advisable to choose the complex for all muscle groups and do 3-4 times a week.This method can result in the body not only to the desired weight, but also firmer, which is important for weight loss.
Limitation - a way to lose weight
How to lose weight in 3 months to 15 kg at home?Here it is necessary to pay attention not just a balanced diet, but also the introduction of restrictions on food.It should reduce the fat content of foods consumed, to focus on protein foods of both vegetable and animal origin.You also need to give up the sweet pastry, replacing them with fruit.From coffee, tea and other drinks need to eliminate sugar.
training should pay special attention to, because the body often loses its elasticity due to lower muscle mass.
Sport technique
How to lose weight in 3 months to 15 kg at home and do not suffer, for example, by sagging belly?The technique is simple.
Training is best done in a day, with the first 20 minutes of heating.You can jump on the rope, walk, jog, etc.
Next you need to go to the power exercises.This can be a complex with a dumbbell, barbell or its own weight.Universal exercise for firmer major muscle groups is a strap.Increased attention should be given to the press - a thin waist has not been canceled.
Completing the training should be stretching exercises.They strengthen the muscles and ligaments, preventing injury in the future, and make the body flexible.Do not forget about water.
If the problem is serious
Those who suffer from overweight, wondering how to lose weight in 3 months to 20 kg.Of course, this extra weight - it is not only aesthetic, but also physical discomfort.The reasons for his set can be varied.Most often this happens as a result of hormonal disorders or diseases.In such a case, you should initially consult a doctor and maybe pass the necessary examinations.
If the weight is dialed as a result of love for delicious, then the task is simplified.First you need to give up that led to overweight.Giving power to the sound system, is to eliminate flour, sweet, smoked, canned food, soft drinks and alcohol.
Next you need to limit your intake of coffee, black tea, rice, fatty meats, pickles, honey, nuts.
basic principle of food - mainly protein, plant foods rich in fiber.Adhering to these recommendations, sometimes to lose weight is a snap.And most importantly, it does not carry negative consequences for health.
How to lose weight in 3 months by 15-20 kg: exercise, guidelines for choosing the sports program
With a large excess weight can not immediately go to weight training.First you need to give heart to adapt.Exercises in the first month you need to choose exclusively aerobic.For example, better to start with a walk in the middle and a fast pace.Such training should be carried out up to 5 times a week.It can be a walk in the fresh air.Also it works well swimming, which, in addition to aerobic exercise, relieves the spine and has hydro-massage effect.
After the weight will drop about 5-7 kg, can be connected to weight training.But it is worth to focus on their own feelings.If the heart is hard, you should choose a moderate load.If breathing easily bounces back, it means that the body under control.
Strength training can be done 3-4 times a week.They activate the muscle, which leads to faster metabolism.Gradually, the weight will come back to normal, and most importantly, the skin and tighten with time.So we are told how to lose weight in 3 months effectively and properly.
Water - the key to a beautiful figure and health
When the process of weight loss should not forget about the regular drink.Clean water helps to establish the metabolism, promotes detoxification and to satisfaction of hunger.The required volume per day, generally two liters, exclusive of soups, tea, coffee, etc.In the hot season, may need more fluid.Drink a set number of very important, especially in the training period.After all, then the body loses a lot of water, which it is imperative to restore.
Conclusion It is clear now how to lose weight in 3 months.Proper diet, regular exercise and drinking regime - this is the basis on which it is possible to reduce and stabilize your weight without losing health, but with the acquisition toned body and a nice mood.
