Women who want fast
To lose weight by 20 kg, first of all, you should start with the right
food choices and well-designed training program
sports to maintain a steady and steady decline
weight.
You will need a balanced, but at the same time flexible
a diet that helps you lose weight and also maintain
long-term result.
Only a healthy diet and regular physical
load will allow you to burn at least 2 kg per week, and this
means that on achieving your goal – to lose weight quickly by 20 kg –
it will take no more than 2 months.
Contents
How to, but quickly lose weight by 20 kg?
Diet
First of all, change your daily diet to
способствовать быстрой потере weight. Keep records of products and their
quantities that you consume in a few days, and
then use our special calorie calculator to
weight loss with all the nutritional information
a particular product, and calculate your average daily
calorie intake.
Your main goal is to reduce this figure by at least 500 calories,
for which you can use the following three methods.
- First, eliminate all sweets, desserts and
soft drinks as they are very
high-calorie, so can make up a large part of your
calorie deficit.
- Secondly, replace the semi-finished products with fresh products, because this
not only a healthy solution, but also help you save
money.
- Thirdly, replace carbohydrates with proteins, for this instead of lunch
portions of pasta make your choice in favor of chicken breast, which is not
will only reduce the overall calorie content of the dish, but also help control
feeling hungry for a longer period of time after
food intake that will allow you to lose weight 20 kg more easily.
Trainings
Aerobic
Make a cardio program, trying to get healthy
load at least three times a week for a duration of 20
– 30 minutes for high and 45 – 60 minutes for moderate intensity
exercise performance.
If you have the opportunity to go to the gym, choose
any aerobic trainer (bicycle or elliptical trainer, jogging
track) of the available equipment that will allow you
monitor your heart rate, calories burned and
the duration of the workout.
Otherwise, you can look at such fitness.
directions like running, cycling or swimming. And remember
when your training level improves, you need to adjust
the frequency and duration of your cardiossias without forgetting
maintain an ongoing training schedule. Cardiovascular
exercise allows your body to significantly improve the exchange
веществ и ускорить процесс потери weight. Power
Regular handling of weights can ensure that
most of the weight you lose is fat, not muscle,
This will allow your body to maintain muscle mass.
Try to do strength training at least twice.
per week, with emphasis on such fundamental exercises as a bench press
lying down, deadlifts, squats and various twists. For
for each of the exercises, perform 3 – 4 sets of 12 – 15
reps, resting no more than 60 seconds between sets.
If you cannot go to the gym, replace them with one.
equivalent weight exercises such as pushups,
pull-ups and squats.
Exceptions
In most cases, in order to quickly lose weight by 20 kg,
it is enough to do all that we have written above. However if
you need to lose weight due to a health condition, then only your doctor
may assign you a diet that contains extremely low
calories For безопасного похудения в этом случае женщина
must be constantly monitored by the medical staff.
