Have you ever stood in front of the mirror and you feel that you are not in good shape, that you want to lose weight, but you don’t know how to start?
Some of them may see losing 23 kilograms as an “ambitious, unattainable” goal.
But you should know that the more ambitious the goal, the more fun it will be to get it and reach it, according to the “Life Strong” website.
You must first know the numbers before starting the implementation of the plan, so that you can lose 23 kilograms, you will burn 175 thousand calories.
Every kilo you lose requires burning 3,500 calories, which means you need 100 days to lose 23 kilos, which means you need about 3 months and 10 days.
But note that all these calculations do not take into account the complex nature of the composition of the human body, including the amount of water, muscle and fat.
It can be solved by completely changing the way you eat, and combining it with vigorous exercise.
These steps are as follows:
The first step
Download the app “MyPlate Calorie Tracker” on “iPhone” and “Android” devices, which will help you lose weight in a healthy way, by providing the necessary support while monitoring your food and exercise.
Its use can set the right calorie goal for each person, taking into account height, weight, gender and activity level, and not knowing how many calories you eat and burn.
The second step
Consume 30% of your diet as lean protein, 30% as healthy fat, and 40% as low-carb, to improve fat burning.
All of these numbers are approximate, but you can use them first to determine the number of grams in any food you eat, even snacks.
The third step
You should do 3 to 5 resistance training sessions per week, each lasting at least 60 minutes.
If you can’t do long workouts, you can divide them into small daily activities, and cover the number of minutes required from you every week.
The fourth step
Ask your doctor what you can get in supplements, for example, whey protein powder, to use as a snack between meals, and liquid amino acids can also be used for other purposes.
Five steps
You should break your diet, and a “special” diet that does not follow any of these rules, or worry about calories, so that the body always remains in – stimulating to reduce cholesterol and body fat.
But you should avoid this “special” food only once a week, as you want to “trick” your body, not yourself.
