Weight loss is not an easy task, especially if you have a bunch of pounds to shed. However, nothing is impossible and even 50 pounds can be shed in about 4 months if a regime of healthy diet and strenuous exercise starts. Following these rules will help you lose about 12 pounds a month, or about 3 pounds a week on average. Although this exceeds the recommended weight loss of 1-2 pounds a week you should not worry because it is not healthy or impossible standards. Just be dedicated, persistent and follow the steps we have prepared for you, including a healthy diet and exercise – A healthy lifestyle in general to be adopted in the long run if you want to reach your goal and stay there.
The first thing to do is start eating healthy. Introduce whole grains, do not count calories and eat high quality food. Stay away from processed foods, carbohydrates and sweets, opt for natural sugars (fruits), vegetables, lean protein grains whole a place.
Never overeat, even if it is the world’s healthiest dish. Always eat in moderation because of overeating will not help you reach 3 pounds a week goal. Parts should always include half a plate full of vegetables that are low in calories but are rich in nutrients. You should not eat more than half a cup of whole grains and a 3-ounce serving of lean protein such as chicken breast, whitefish or flank steak. Strictly following this eating plan is the only way you can lose 50 pounds in four months, detouring that undermine its success.
Your meals should include healthy fats. They’ll keep busy and not get in the way of your weight loss regimen. Add a teaspoon of olive oil, coconut oil, a tablespoon of chia or flax seeds, a quarter of avocado, etc., in your smoothie or salad. Eating nuts between meals to satisfy your cravings
Carbonated beverages, alcohol, “100% natural” sugary juices and coffee drinks are a big NO. They are pumped with sugar and empty calories that will only whet your appetite for more.
Your goal should be burning 500 calories per workout. In combination with reduced calorie 750-1000 for your diet, a good amount of calories each day is lost.
Focus on cardio because it burns more calories and that’s what you need to lose weight. Gradually increase the duration and the difficulty of your workout otherwise you risk injury. Start walking for 30-45 minutes 3 times a week, then increase the duration and frequency after a couple of weeks. After a few months can change the routine and try swimming, cycling or exercising. You need to change training for maximum fat burning.
When master the physical training can continue the interval training. Interval training includes sessions alternating periods of short intense training and rest and gives surprising results. You can start with a warm up and then replace two minutes of running or walking with 20-30 minutes of hard work out. This type of training has proven extremely effective in weight loss.
After a few weeks can add weight training to your routine to increase daily energy burning. Go to the gym to consult a personal trainer to get the best results. If you do not feel like going to the gym you can perform these exercises at home too. Do 8-12 repetitions in a set for each muscle group twice a week, never on consecutive days. You can do push-ups, sit-ups, push-ups, triceps dips and crunches. Once you master the exercises add weights as weights or resistance curves and do the same exercises.
Sedimentary life style is detrimental to your goal so avoid sitting and try to be more active. Take long walks, runs, go bowling, vacuum and clean the house, everything is fine as long as you’re up on their feet. You can even go dancing just to spice things up! Whatever you do just avoid sitting for a long time, it will weaken your success!
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