If you want to lose ten pounds in 11 weeks, you must change your lifestyle. You need to control your daily portions by adopting a healthy diet and practice a sporting activity .
So to lose 10 kilograms in 11 months, start with a few small changes in your daily eating habits and in your physical activities.
Prepare to eliminate 10 kilos sustainably
Losing 10 pounds in 11 months is a good goal . Because of the type of diet as well as the physical exercises that this loss of unnecessary pounds requires, it would be wise to discuss with your nutritionist before starting.
Discuss with him the exact type of exercise and diet to adopt . This nutrition professional will be able to tell you exactly what is right for your current health condition in order to lose 10 kg healthy.
You can keep a journal to follow certain aspects that help you monitor your progress. In this diary, write down what you eat each day: food and meals. Make a slimming menu for this period . Also remember to control the plan of your sports activities, this can help you stay on course.
If you’re not happy with your lost pounds, you can step back and analyze your exercise program and food diary to find out how many calories you still need to burn.
Eat a lot of vegetables and lean proteins
Know that there are two groups of foods considered low carbohydrate if the diet you follow is low in carbohydrates . Non-starchy vegetables and proteins are low in calories and carbohydrates, but they have a high nutrient content, making them the perfect choice for quick weight loss.
You need to take less than three servings of lean protein for all your meals or snacks . This portion should be approximately 85 grams to 125 grams.
You must also eat a lot of non-starchy vegetables. In general, it is recommended that half of the dishes you consume during the 11 weeks consist of vegetables.
Generally, you can make half of your dish non-starchy and the other half lean protein . To all this, you can occasionally add a piece of fruit fat burner (papaya, coconut, grapefruit …).
Nowadays, you no longer need to starve yourself while dieting. Because there are many diets that a man or a woman can follow without depriving himself by benefiting from a flexible slimming program . You can test these diets: high protein diet , Weight Watchers, chrononutrition , Dukan, cabbage soup … However, contact your nutritionist if you are pregnant, in menopause or if you want to dieting after childbirth.
Drink enough fluids to help you lose 10 kilograms naturally
It is important to consume enough moisturizing and clear liquids for your health. What is more important when it comes to following a diet to lose weight quickly and practice many physical activities.
Make sure you drink enough water for rehydration after exercise and stay hydrated all day long when you want to go on a slimming diet, especially when you associate this diet with frequent or intense cardio activities. .
Drink at least 2 liters of water every eleven weeks. But if you do more exercises, you can drink up to 3 liters each day . It will depend not only on the exercise you do, but also on your age and gender.
You must drink calorific or insignificant calories to reach your goal of the day. Beverages such as flavored water, herbal tea, coffee and decaffeinated coffee are examples to consider.
Exercise to reduce your excess pounds
When you have an estimable goal to reduce your extra pounds, you will need to increase the pace of your physical activity.
Cardio training is a great way to spend your calories. You will spend especially during the activity and the following hours. This sports activity will also make you gain muscle mass according to the activity practiced. Running , elliptical, water aerobics, swimming and cross-country skiing are all examples of cardiovascular activities that allow you to spend a lot of calories.
Consider doing at least 250 minutes of cardiovascular exercise each week. This may seem like a lot, but it will help your body burn more calories , so you will lose weight faster.
Contrary to what some people may think, bodybuilding is an effective way to lose fat. When you gain muscle, you increase your basal metabolism. Your muscles burn mainly the fat deposits in your low intensity physical activities. The more you develop your muscles, the more fat you burn during the day, even when your body is at rest!
Consider fitness classes, boxing, jogging, jogging, jogging or enough skipping rope. The jump rope is perfect for helping you have a flat stomach. It is a good exercise to remove abdominal fat, but also to strengthen your legs. This very physical activity can also be approached as a bodybuilding practice.
To refine your belly, also consider some very effective cladding exercises to be done gently before after giving birth.