Hello everyone, I am Yao Xiaoqian, a nutritionist, focusing on health for 10 years, it is not easy to be original, and there are more surprises to pay attention to meHi!
How do you lose 120 pounds to 90 pounds in a month?This is a question that many people want to know about. Although this speed is quite amazing, we do not recommend taking an extreme ** method, because it is harmful to your health. However, if you want to lose some weight in a month while staying healthy, then this article has some helpful advice for you.
Step 1: Make a reasonable plan
First of all, you need to make a reasonable plan. This plan should include diet and exercise so that you can achieve your goals within a month while still developing good eating and exercise Xi.
When making a plan, be sure to make it according to your specific situation. Different people have different physical conditions, so the plan should also vary from person to person. Consider your height, weight, age, gender, usual life Xi and dietary preferences and other factors to develop a ** plan that suits you.
Step 2: Control your diet
Controlling your diet is one of the most important steps. During the month** plan, you should avoid foods that are high in calories, high in fat, high in sugar and high in salt, and try to choose foods that are low in calories, low in fat, low in sugar and low in salt to meet your body's energy needs.
On the diet you can:
Eat low-calorie vegetables, fruits, and protein-rich foods;
Avoid high-calorie and high-fat foods such as sweets, desserts, fried foods, etc.;
Control your carbohydrate intake, especially at night.
In addition, it is important to keep the amount of meals to the right amount. In general, each meal should be in the range of 200-300 grams, and do not overeat. In addition, if you want, it is best to eat small, frequent meals to ensure that your daily calorie intake is not excessive.
Step 3: Increase the amount of exercise
Increasing the body's energy expenditure through exercise is one of the most important ways. In the one-month plan, you should try to increase the amount of exercise in your body to burn more energy and achieve the best results.
Athletic aspects can:
Engage in moderate aerobic exercise every day, such as walking, running, skipping rope, swimming, jogging
Do a lot of aerobic exercise once a week, such as high-intensity swimming, running, cycling, etc.
In addition, try some aerobic exercises combined with strength training, such as yoga and Pilates, which can effectively get the body in shape.
Step 4: Get enough sleep
It is also very important to maintain a sufficient amount of sleep during the process. This allows the body to get enough rest, effectively restores physical strength, and allows the body to metabolize normally.
Getting enough sleep allows your body to be better positioned for exercise, diet, and a better way to build health. In addition, if you don't get enough sleep, it will lead to metabolic disorders, lack of physical strength and other problems, and you will not be able to achieve the desired effect in the process.
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