How do I reduce my weight from 90 kg to 70 kg, and how long will it take?
Go on a calorie deficit diet: for eg. if you are consuming 2000 calories and burning 2500 calories,the 500 is the deficit here. The more the deficit the more will be weight loss.Join a gym: Focus on HIIT(High intensity interval training) and Strength training both. HIIT will make your calories burn more faster and Strength training will tone your muscles and gives you strength. Cover every body part.Start Running: Running will improve your metabolism and it will increase the oxygen level in the body and reduce the CO2 level and also helps in building stamina and endurance.Don't Starve: Starving will only leads to weight gain and also spoil the metabolism. Try to feed your body in every 2–3 hours.Dinner should be lightest: Avoid heavy dinner and add salads and veggies in your dinner.Green Tea: The green tea will improve your metabolic rate and it is the best antioxidant which will also improves skin tone.Reduce carbs Increase proteins: By reducing carbs you will be in calorie deficit mode and adding protein will increase your muscle mass and also make you feel full for more time. Also avoid sugar in the night because sugar is a bad fat which dont gets used and accumulates as a body fat.Get fit healthy way: The good rate for reducing weight is 0.5 kg per week and the fast rate is 1 kg per week . Going beyond fast rate is not advisable and also very unhealthy for a body. So have patience and go step by step.Gain knowledge about Good fat and Bad fat: Good fats are necessary for a body but bad fats gets accumulated and add to the body fat such as soft drinks,junk food, alcoholic beverages.Have a cheat meal once a week: After a serious and regular workout week you deserve a cheat meal once a week . You can have junk food but try to avoid soft drinks and alcoholic drinks and sugar again. Cheat meal once a week also increases your metabolism and you will feel satisfied for the next week again. So, earn your cheat meal.By, following this fitness plan you can expect your desired results within 9–12 months.Power to you :)
I am 18 with 70 kgs of weight and 5'3". In how much time can i loose weight
According to your height , your weight should be 55–60 kg . So you need to reduce your weight by around 10–12 kg . A healthy and sustainable rate of weight loss is roughly 0.5 kg to 1 kg per week. You can achieve this by creating a caloric deficit of 500 to 1,000 calories per day. Combine a healthy diet with regular exercise to lose weight without experiencing the negative health effects of overly rapid weight loss. So you can achieve weight loss by 3–4 month with the help of diet , exercise or you can go for Ayurveda herb Garcinia Cambogia .Tips for weight lossDrink water especially before breakfast - Drink at least 3-4 liter of water throughout the day. Start your day with glass of lemon water or cup of herbal tea with act as a detoxifier .Physical Activity – Go for a physical activity at least 30-45 min which will help in to increase the metabolism of body and help in mobilization of fat .Food habit -You should focus on your food habit. Avoid simple sugar such as refined cereals, fruit juices, candies, gam ,jelly , chocolates these food hamper you digestion and simple sugar convert into fat and by the accumulation of fat the metabolism get slow .Sleep - Sleep has a direct effect on three hormones that regulate stress and appetite: cortisol, grehlin and leptin. When we sleep less, we have higher levels of cortisol and ghrelin, and decreased levels of leptin, which suppresses appetite and moderates energy balance , which will decrease the metabolism and lead to weight gain..Add fiber in your meal – Add fiber rich food stuff in your meal such as oats , vegetables , fruit , whole cereals like daliya , ragi ,barley which delay hunger and provide bulk to the body which help in detoxification .
How to lose weight with pcos?
Hi all, as most of you already know me, I have been ttc for a long time now 5 yrs now with my husband. I do have pcos and am extremely overweight. I get scared that if and when I become pregnant, I will gain weight like crazy and will not be able to control it. And I am scared I will become diabetic. I am insulin resistant also. My question is what is the best diet for someone like me? I dont want to spend money in this. My budget is really tight right now. Have any of you ladies lost a significant amount of weight with pcos? I really need some encouragement
I am 20-year-old male, my height is 6 feet, and my weight is 48kg. How can I increase my weight?
Hey , thanks for A2A.Well , a person has low body weight because he has a very fast metabolism .Also one reason may be that person's body growth is not yet complete. So in order to gain one must just eat a lot so that the calorie excess leads to weight gain.And its just basic science. Eat any damn thing out there, if you are taking those appropriate amount of carbs , fats and proteins, you are going to gain weight, irrespective of weather your diet is vegetarian or non- vegetarian or you are a ectomorph or a endomorph.So if your BMI falls in a extremely underweight or a underweight range, to gain weight , JUST EAT A LOT.There is actually nothing else to tell here. You don't need a very sophisticated diet plan for that initial weight gain.(if you are underweight) .You asked me. So here is my experience on what I did.For the initial two months I didn't take any supplements in fact I started it after a year.I just took my meals i.e breakfast , lunch and dinner on time and just added around 2-3 whole eggs and around half a lit of milk to my diet and kept a approximate track of daily protein intake of around 70-80 gms at fatsecret.com . For lunch and dinner , I ate like 4 chapatis each session , dal and rice .That's it . and with this workout plan and diet I gained nearly 7-8 kgs in my first 5 weeks. And did very basic exercises daily for 1 hr.(for initial 2 months ).DAY 1 . Body weight: 49kgsAFTER 35 DAYS. Body weight: 56kgs AFTER 2 YEARS Body weight: 70 kgsSo as you can see what I gained in those first 35 days , was nearly the same to what I gained in the next year. Yes, if you are underweight , that initial weight gain is actually that easy.But it gets tougher and tougher as you progress. It is then when you'll need some cool diet and workout plans . But as for now , YOU JUST NEED THIS.I know I am not still that big and you would probably find 100's of people who had some legendary transformations but atleast you can have a rough judgement of how much is actually achievable for an ordinary guy , like I am not some kind of fitness trainer or some one who gets paid for showing his body. What I did is actually doable in around 15-16 months if done properly with just 1 hr workout and proper diet daily..That's it .Just pm me if you need any help.Good luck :)
How much time does it take to lose 20 kg weight?
I used to weight around 94 kgs, currently I am 72 kgs and it took me 6 months for it.It requires a lot of dedication and hard work. The choice of food matters alot, it's all about 70% of food and 30% of exercise. If you miss either of this, you won't get 100% results.Prepare a plan, you need to focus only on 1 week. So basically your 1week target should be to loose 1-1.25kg per week. This is highly achievable, you need to burn about 500 calories per day and you should consume just 1000–1200 calories per day.Let me tell you my routine of how I lost my weight. I used to hit the gym and spend about 1.30–2 hrs of time in gym, I used to build muscle the first day and do carido for the second day and it's always the alternative. So I used to build muscle to get a shape and burn the calories the next day. I used to burn about 500 calories if it was a muscle day and burn 600 calories on a carido dayYour diet should be of a healthy one's with 8 meals per day and drink 8–10lts of water. Avoide junk, and rice only once in a week, eat lot of veggies, fruits, and once in a week spend ur diet on liquid diet by having fruits and vegetables juices without sugar.Try it out for a month and you will loose close by to 5kgs.Hope this helps cheers.