As a rule, you will need at least 3-4 weeks to lose 3-5 kg and up to 3 months to lose 10 kg. This means that focusing on your diet and exercise goals for a couple of weeks without distractions and tempting meals and treats will go a long way to getting your weight loss efforts started right. The amount of energy (in the form of calories) the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This amount of calories reflects how much energy your body needs to support vital body functions if, hypothetically, you were resting in bed for a whole day.
In fact, your BMR is the largest component (more than 60 percent) of your total energy burned each day. While you can't magically change your BMR right away, knowing your personal number, how it's calculated, and what factors influence your metabolism the most can help you use this data point to create a smarter strategy for weight loss (or maintenance). You have to set goals. I had a total weight loss goal of 21 kg and I wanted to lose 6 of my hips (I started at 41 when I came back from my vacation).
This can seem very difficult and almost impossible to achieve. Personally, my plateau points were 72 kg and 69 kg. The next plateau point I will reach is 65 kg. This means that for 1 to 2 weeks, I won't see any change in my weight.
Don't be scared if this happens. Sometimes your weight can even go up. If you have been eating healthy and exercising constantly, this just means that your body is building muscle and you will soon notice that the fats are melting. Every time I break my plateau points, I lose another 1—1.5 kg in 1 week.
losing weight is a strategic game plan. You have to have a plan in mind before you start going to the gym aimlessly. Sure, you'll lose some weight, but can you keep it? 80% of your body is moulded in the kitchen, and only 20% depends on your own workout. Following these guidelines, the ideal will be to lose between 0.5 and 1 kg of adipose tissue weekly.
Therefore, to lose 10 kilos of fat and improve body composition it will be necessary to spend about 3 months working to achieve it, although this is an estimate. And there is a genetic predisposition that facilitates greater fat loss through diet, the effect being greater at the beginning of the intervention. Once we reach the goal, we must not fall into the mistake of relaxing and returning to our previous habits. If not, we will regain the weight quickly and our effort will have been in vain, it is necessary to know the term weight memory, being the memory that our body has about what we weigh.
Our weight will always tend to return to the range where we have held a certain weight for the longest time. By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just one month, reaching your weight loss goals quickly and easily. Using general calorie calculation methods, you can estimate that cutting down even one serving of these high-calorie condiments per day could reduce your calorie intake enough to lose up to nine pounds over the course of a year. Take one step at a time and make some small changes every week to lose weight safely and sustainably, and keep it off in the long run.
To lose weight, you need to consume more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity. Achieving your weight loss goals can be a big challenge, regardless of how much weight you want to lose. Therefore, to lose 10 kilos of fat and improve body composition it will be necessary to spend about 3 months working to achieve this. I shared my progress on Facebook last night, and some friends wanted to know what I had done to lose weight.
You can lose fat faster when you have more muscles because they are the ones who burn fat in your body. If you're still looking for a way to lose weight and build that beach body for the summer trip you're going to do next month, it's time to stop wondering and start working. Increasing your protein intake can help you lose weight by reducing appetite and reducing calorie consumption. .