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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 27,965 times.
To lose 25 pounds in 2 months, on average you need to lose 2.5 pounds per week, which means that the calories burned must be more than the calories taken in by 2,500 calories / day. The rate of weight loss that is considered healthy is in the range of 0.5 kg – 1 kg per week, which means that the amount of calories consumed will be more than 500 – 1,000 calories per day. [1] X Trusted Source Mayo Clinic Go to the source This speed may be slower than you’d like, but remember that slow weight loss is more effective than rapid weight loss in reducing fat, waistline, and girth hip. When it comes to rapid weight loss, you’re more likely to lose just water than anything else, and the weight may go back up. [2] X Trusted Source PubMed Central Go to the source Focus on developing a healthy weight loss plan, exercise more, and use other proven methods to reach your end goal your companion in weight loss.
Steps
Adjust your eating plan and habits
- For example, you can start by setting a goal of losing 4 kg in a month, which means losing 1 kg per week. As such, you will need to burn an additional 1,000 calories per day to achieve this goal through cutting calories in your diet and exercising regularly.
Laura Flinn
NASM Certified Personal Trainer
Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
NASM Certified Personal Trainer
Expert advice: “When working with clients to create a weight loss plan, I advise them to aim to lose 0.5 kg – 1 kg per week; usually that is a reasonable and achievable goal. However, the actual amount of weight that can be lost in 2 months varies from person to person. For example, if you have 25 extra pounds to lose, you will lose weight faster than someone who only needs to lose a few pounds.”
- A healthy calorie intake is typically between 1,200-1,500 calories per day for women, and 1,500 to 1,800 for men.
Tip : Small changes added up each day can also lead to a large calorie loss. For example, if you drink 480 ml of soft drinks or sugary juice every day, then when you switch to drinking water, you can reduce 200-300 calories!
- Mixed salad with romaine lettuce, mixed vegetables or spinach, tomatoes and cucumbers.
- Steamed vegetables like broccoli, cauliflower, carrots, green beans and zucchini.
- Watermelon, berries, apples and pears.
- For example, you can eat breakfast at 7 a.m., lunch at 11 p.m. and dinner at 3 p.m. if you want to maintain an 8-hour eating schedule and a 16-hour fast.
- Another way is to have breakfast at 9 o’clock, lunch at 1 o’clock and dinner at 5 p.m. to maintain a 10-hour eating schedule and a 14-hour fast.
- Don’t forget that the most important thing is to cut calories and create a deficit. You won’t lose weight without reducing your total calorie intake.
- Avoid sugary sodas, alcoholic beverages, and anything high in calories.
- Try adding a few slices of lemon to enhance the flavor of the drink. A few fresh berries or a few slices of cucumber soaked in water also create a new flavor.
- Turn off the TV or computer or put away your phone while you eat.
- Use your left hand when eating, or eat with chopsticks.
- Focus on other aspects of the food to slow down. Smell the food, watch the food on the plate and chew slowly to enjoy the taste and texture of the food in your mouth.
Exercise to lose weight
- For example, you could go for a walk on your lunch break or after dinner, go to aerobics or indoor cycling classes, or just dance around the room to your favorite music.
Tip : If you can’t do 30 minutes straight, break it up into shorter sessions, such as two 15-minute sessions or three 10-minute sessions.
- Park your car farther away than the entrance to the place you are going, such as when going to work or to the supermarket.
- Take the stairs instead of the elevator.
- Walk or bike to school or work.
- Get up and walk around or do some squats during commercials while watching TV.
- For example, you could walk at a moderate pace for 4 minutes, followed by a brisk walk for 4 minutes, then back to an average pace for another 4 minutes. Repeat this cycle until you have completed 30 minutes of the workout.
- If cycling, try pedaling on a horizontal road, followed by uphill, then back to horizontal pedaling and uphill again. Continue like this for 30 minutes.
- Make sure to work each major muscle group during strength training sessions. These muscle groups include the arms, legs, back, buttocks, abdomen, and chest.
Find help to lose weight
- For example, if you often eat candy or other unhealthy foods when you’re stressed, a therapist can help you practice relaxation techniques, such as deep breathing or dynamic relaxation. instead of eating.
- Some paid weight loss programs help connect customers with support groups, but there are also free support groups that you can find, for example in the US there are organizations like Take Off Pounds Sensibly ( TOPS) or Overeaters Anonymous (OA).
Tip : If you’re having trouble finding a support group, you can ask your doctor or therapist if they know of any support groups in your area that you can join.
- Orlistat
- Lorcaserin
- Phentermine and topiramate
- Buproprion and naltrexone
- Liraglutide
- Remember that weight loss surgery has risks just like any other surgery. Please discuss with your doctor carefully before you decide to choose this option.
Advice
- Moderate caffeine intake combined with diet and exercise also improves weight loss results. You can try drinking a cup of coffee or tea at breakfast or before a workout to boost your energy levels. [18] X Trusted Source PubMed Central Go to Source
Warning
- Avoid over-the-counter supplements and weight loss pills. Most of these drugs are ineffective and only a few have shown modest benefit. There are no weight loss pills or supplements that will help you lose weight and maintain permanent results. [19] X Research Source
This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 27,965 times.
To lose 25 pounds in 2 months, on average you need to lose 2.5 pounds per week, which means that the calories burned must be more than the calories taken in by 2,500 calories / day. The rate of weight loss that is considered healthy is in the range of 0.5 kg – 1 kg per week, which means that the amount of calories consumed will be more than 500 – 1,000 calories per day. [1] X Trusted Source Mayo Clinic Go to the source This speed may be slower than you’d like, but remember that slow weight loss is more effective than rapid weight loss in reducing fat, waistline, and girth hip. When it comes to rapid weight loss, you’re more likely to lose just water than anything else, and the weight may go back up. [2] X Trusted Source PubMed Central Go to the source Focus on developing a healthy weight loss plan, exercise more, and use other proven methods to reach your end goal your companion in weight loss.
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