Part 1: Understand calories and make plans.
1, know what heat is. To successfully lose 20 kilograms in such a short time, you have to understand the concept of heat. In short, calories are units of energy; From a nutritional point of view, it measures your calorie intake through food intake and physical activity.
2. Find out how many calories you should consume every day. How many calories should be consumed every day varies from person to person, depending on a person's age, height, weight, amount of exercise that day and other factors. There are many calorie intake calculators on the Internet. You can also click here to learn how to calculate your calorie intake.
3. When you lose weight, you should know how many calories you need to reduce. If you lose a pound a week, you will consume about 500 calories a day, which means 3500 calories a week. If you lose 20 kilograms in three months, you should create at least 14000 calories per week. Only in this way can you lose about 1.5 kg per week. This means that you have to burn 2000 more calories every day. As far as weight is concerned, losing 20 kilograms in three months is equivalent to losing 6.5 kilograms per month in these three months, or losing 12 weeks 1.5 kilograms per week.
4. Make a plan. The first thing you should do is to make a diet and fitness plan. Otherwise, you may not be able to track your weight loss progress. Your plan must be: targeted and quantifiable: targeted means that your weight loss plan must conform to your actual situation. Everyone's physique, eating habits and physical limits are different. To this end, your weight loss plan should be targeted and tailored to your weight loss and fitness needs.
Set a time limit and break down your goal into milestones: break down your ultimate goal into smaller milestones, track progress, and make sure you keep moving towards your goal. You can break down your goals into weekly goals.
Part II: Finding the Right Diet
1, reflect on your eating habits. It is better to eat as little as possible than to eat a lot three times a day. Eating less and eating more will help to improve the activity of metabolism and make you feel less hungry. Try to eat five meals a day and keep the calories at about 300 calories per meal. Try to eat a kind of food rich in protein, some fruits or vegetables, and starch carbohydrates such as rice, pasta, bread and small potatoes. This can keep a balanced diet.
2. Drink plenty of water. Drink 8 or more cups of boiled water every day to keep your body hydrated and reduce the water retained in your body. Believe it or not, if you don't drink enough water, your body will retain water. Therefore, drinking more water can prevent this from happening and then lose weight.
3. Eat lots of low-calorie foods, such as raw vegetables or natural foods. These foods can bring more intense and lasting satiety, in which case, your calorie intake will naturally decrease. Green leafy vegetables are your best choice to lose weight.
4. Don't eat high-calorie processed food. They include fast food, processed canned food, desserts and foods containing a lot of saturated fat or monosaccharides. As long as you eat a small portion of this food, you will consume a lot of calories.
5. Don't eat "snacks". When you want to lose weight, unhealthy snacks will make you consume more calories than your daily goal. If you like to eat junk food, or drink soda, or have drinking habits, you should give up these bad habits that destroy the diet balance. These foods and drinks contain a lot of "empty calories" and cannot provide healthy nutrition. So you should give them up completely, eat more natural food and put an end to junk processed food. Don't munch on French fries, prepare some fruits and vegetables you like and take them out when you feel hungry.
6. Don't drink high-calorie drinks. You should stop drinking soft drinks, smoothies and all sugary drinks. Try not to drink high-calorie drinks and reduce calorie intake. Try to drink boiled water, unsweetened lemonade, pure coffee or black coffee mixed with skim milk.
7. Keep a food diary, write down everything you eat in a day and calculate their total calories. The most convenient way to keep a food diary is to use the application on your mobile phone. There are many paid or free apps that allow you to enter the foods you eat and automatically display how many calories they contain. Always take notes, because omission may lead to overeating.
Part III: Exercise
1, upgrade the daily exercise plan. In order to lose weight 1.5 kg per week, you should try to exercise for 5 to 7 hours per week. Every exercise 1 hour consumes about 400 to 600 calories. The type of exercise will affect the final result, but cardiovascular exercise is essential because it can consume a lot of calories.
2. Make an aerobic exercise plan. Aerobic exercise is a kind of exercise to improve heart rate and accelerate blood circulation throughout the body. Running, riding a bike, using an elliptical machine and swimming are all aerobic exercises. To lose at least 1.5 kg per week, you must consume 1.500 calories in daily exercise. If you can only spare two hours for exercise, you have to choose high-intensity exercise that consumes at least 750 to 800 calories per hour. This kind of exercise includes spinning, high-intensity Zumba, high-intensity interval exercise, high-intensity Taekwondo training and fast running.
If you feel that your physical condition may not allow you to do a lot of aerobic exercise directly, you can do some low-impact exercise first, such as swimming, walking at a speed of 6.4 to 8 kilometers per hour, low-impact aerobic exercise and so on. But in this way, you must exercise for three hours every day instead of two hours.
3. Do weight training. Although aerobic exercise can consume a lot of calories, it also has disadvantages. Doing plenty of aerobic exercise will not only burn fat, but also reduce muscle mass, which you don't want to see. You need muscles to keep your metabolism at the best level and make your body healthier. When doing strenuous aerobic exercise, in order to maintain muscles, you should do moderate-intensity weight-bearing training three times a week. You can use resistance fitness equipment in the gym or exercise yourself with dumbbells at home. Although the effect of burning calories by strength training is not as good as aerobic exercise, it is very important, which helps to gain muscle and further strengthen metabolism.
4. Try to make some positive small changes to your living habits. Climbing stairs, walking dogs and playing with children may seem trivial, but in the long run, it will play a great role in helping you achieve the goal of losing 20 pounds in three months.
Tips Stay motivated and try new health devices on the market, such as FitBit bracelet and Nike+FuelBand bracelet. These devices can keep you motivated and help you track your exercise.
Warn against dieting to lose weight. This is harmful to the body, and once the appetite is restored, the weight will rebound.