You can lose 12 lbs.If you increase the amount of time you spend exercising and reduce the number of calories you eat in a month, you'll have 5.44 kilograms.To lose 12 lbs.In a month, aim to lose 3 lbs.A week for four weeks.If you want to lose weight, you need to talk to your doctor to make sure you're healthy and can lose 12 lbs.
Step 1: Understand how you can lose weight.
You need to burn more calories in order to lose weight.You can burn calories by cutting calories from your diet.A pound of weight has 3,500 calories.It is necessary to lose 3 lbs.You'll need to cut your calories by 10,500 a week or 1,500 a day.
Step 2: You can get a picture of the number of calories you eat.
To figure out how many calories you can cut from your diet, it's a good idea to calculate how much you consume.You may think you're only consuming 2,000 calories when in fact you are consuming 2,200 each day.It's important to know how many calories you need to cut from your diet if you want to lose weight quickly.If you make a note of what you ate, you can calculate your daily calories intake.You have to specify how much you ate.Half a cup of salted peanuts is 8 ounces.A full fat latte.You can use an online chart to calculate calories.
Step 3: The Web Body and MD BMI Calculator can be used.
Although many fitness websites will let you calculate weight loss goals by signing up for their newsletter, this site will give you some solid advice about the steps you need to take, considering your weight, height and waist size.
Step 4: You can enter your body measurement and weight loss goal into the calculator.
The Calories tab will tell you how many calories you should eat per day to meet your weight loss goal in a healthy way.
Step 5: Don't eat less than 1200 calories a day.
Depending on your height and weight, you may want to set this restriction at 1500 so that your body doesn't store fat instead of burning it.You should lose no more than one to two pounds per week according to this calculator.Never skip breakfast.The meal restarts your metabolism.If you don't eat breakfast, your body will store calories rather than burn them.
Step 6: Tailoring your weight loss plan is important.
The same diet plan won't work for everyone because every person is different.It is important to consider your starting weight in order to develop a realistic and safe weight loss plan.It should be easy to cut 1500 calories or more from your daily diet if you are overweight.It might be difficult to cut 1500 calories from your meals if you only eat 2000 calories per day.If this is the case, you should aim to reduce your calories to between 1,100 and 1,200 per day.You can lose calories through exercise.
Step 7: A journal is a good place to keep a food diary.
It's a good idea to keep a journal as you start your weight loss plan.Don't forget to count the square of chocolate or the extra handful of nuts when you list everything that passes your lips.You are only fooling yourself if you fail to track your eating habits.You are holding yourself accountable if you write down what you eat.Studies show that people are less likely to eat if they know they'll have to write it down.To make a note of how you felt after eating, write down what you ate.Did you feel angry, upset, bored, and tired?Making a note of your feelings will help you to recognize patterns in your eating behaviors, which is the first step towards changing them.
Step 8: You should weigh yourself once a week.
Monitor your progress in order to stay on track with your weight loss plan.You can weigh yourself weekly.It is recommended that you don't weigh yourself daily as it can cause you to lose motivation if you see your weight stay the same on the scales.Each week, weigh yourself on the same day.Try to do it before breakfast.Your body is at its lowest weight when this occurs.Someone else could be a witness.If you haven't reached your goal, there is another person who will hold you accountable.
Step 9: Don't eat less than three meals a day.
Many people make the mistake of skipping meals in order to cut calories.It's a bad idea to skip meals because they will leave you feeling hungry and deprived, making you more likely to binge later in the day, or just give up on your diet completely.It is bad for your work productivity, your stress levels and your motivation to exercise if you skip meals.It's important to eat a lot throughout the day to keep your blood sugar in check.Breakfast sets you up for the day and is the most commonly skipped meal.You need to eat three 400 calories a day to stay within your 1,200 calories limit.You should have a large breakfast, a medium-size lunch and a small dinner if you want to lose weight.
Step 10: Stick to greens and lean meats.
If you want to lose weight, you should try to eat a lot of chicken, turkey, fish, lean red meat and greens.SimpleCarbohydrates are found in items like bread, pasta and white rice and can cause you to eat more.If you stick to eating green vegetables and lean meat at most meals, you can lose up to three pounds a week.
Step 11: Drinks with calories should be cut out.
If you want to lose weight quickly, drink plain water instead of sweetened drinks.You may not know it, but you are consuming up to 250 calories a day in sweetened drinks.If you can't drink plain water, try ice tea.Black tea and coffee are also acceptable if you feel like drinking a hot drink.Coffee drinks that contain a ton of calories should be avoided.You should cut back on the amount of alcohol you consume.A glass of red wine has 150 calories.You're more likely to binge on that bag of potato chips if you drink too much.
Step 12: Think of replacement instead of elimination.
You don't need to starve in order to lose weight.A sweet potato has more fiber and vitamins than a regular potato.Instead of eating red meat, eat chicken or fish.Rice and pasta are good for you.Instead of a cookie or slice of cake, have a few berries or an apple.Natural sugars in fruit will satisfy your sweet tooth without you piling on the calories.
Step 13: You can use weight loss tricks.
When you're trying to cut back on food, it's a good idea to drink a glass of water before every meal.When you think you're hungry, you are actually thirsty.A full glass of water before every meal will help to keep you hydrated and will make you less hungry.You can eat from a smaller plate.The plate will have less on it than if you used a large plate.You can put your food on a plate or bowl.You don't have a way of knowing how much you've eaten when you eat chips or other snacks out of the package.Don't eat after 6pm.Your metabolism tends to slow down later in the day if you eat a late dinner or snack before bed.If you want to lose weight, you should not eat after 6pm or at least four hours before bed.
Step 14: You can add physical activity to your routine.
Changing your diet is the most important part of losing weight, but exercise is also important.If you are trying to lose a lot of weight in a short period of time, you will not be able to reduce your total calories through diet alone.You will need to work out to make up the rest.The number of calories you burn for weight loss depends on how much you cut from your diet.If you went from 2,200 calories to 1,200, you'll have to burn 500 calories more.The number of calories you burn from exercise depends on your weight and metabolism.A 10-minute mile burns an average of 731 calories per hour.
Step 15: Cardio is done at least four times a week.
Cardio is the best type of exercise for fat loss as it burns the most calories and helps to get your heart rate up.30 minutes to an hour of moderate to intense cardio exercise a day is all you need to lose 12 pounds in a month.It depends on your current fitness level, but a good rule of thumb is that you should break into a sweat within the first few minutes of exercising and keep sweating for the duration of your workout.Depending on your fitness, walking/jogging/running, swimming, rowing, and cycling are some good cardio activities.An hour-long dance class or an afternoon playing ultimate Frisbee can provide a good cardio workout and can be a lot more fun.
Step 16: Try interval training.
Interval training involves alternating periods of high-intensity and moderate activity.This will allow you to work out harder and burn more calories.If you want to burn calories, alternating between a minute of running at your maximum pace and two minutes of a slower jog is the way to go.Interval training can be used for almost any kind of exercise.If you want to read more about interval training, take a look at this article.
Step 17: Strength training is recommended.
Aerobic exercise is more effective at burning calories than strength or weight training.Strength training increases metabolism and builds muscle.You can burn more calories at rest.Strength training makes you look slimmer even if your weight is the same.Strength training exercises like squats and lunges are great for both men and women.It's a good idea to book a session with a personal trainer who can show you how to perform the exercises safely and effectively if you're not familiar with them.Two to three strength training sessions should be included in your weekly workouts.It will help you to lose weight while giving you a break from cardio.
Step 18: Exercise early in the day.
The later you stop exercising, the less you feel like doing it.You will feel tired and hungry if you go to the gym after work, and it will be the last thing you feel like doing.It is possible to hit the gym in the morning.You'll get your workout over and done with early, and have the benefit of the post-exercise feel-good endorphins buoying you up throughout the day.If you're not a morning person, you can work out at lunchtime.It will help you to clear your head after a busy day at work.
Step 19: There are choices that involve more activity.
Try to come up with some small adjustments to your routine that will increase your activity levels.Walk up the stairs instead of using the elevator.You have to walk an extra distance if you park farther away from the store's entrance.Take the bike to work instead of the car.As long as you do them consistently, you can increase the amount of calories you burn.