months?
It is super super easy to lose 10kgs in 3 months.
You need to create a caloric deficit. A healthy body need a healthy diet and a healthy workout.
- Quit all your sugars! Everything that tastes sweet is a No No! Try not eating anything sweet for a week and you’ll feel the difference in your body. No chocolates, cakes, sugar in your milk, desserts etc. Refined sugars are not needed by us. It will take time, but a you’ll see that a sugarless coffee would taste just as good.
- Quit all your fried foods! Don’t eat anything that is deep fried. Try to use as little oil as possible and mostly consume chappattis without using oil (phulkas) or brown whole wheat bread.
- No carbs! That doesn’t mean you give up on poha or rice. Reduce your rice portion if you must have it. When you eat rice for a meal, don’t have breads or chappatti for the same meal. No breads, pizzas, burgers, noodles, pasta or anything that has maida (white flour) in it.
- No outside food. No packaged drinks or food. They have preservatives in them. Dont drink sodas or even diet coke, it dies more harm than good. Don’t use artificial sweeteners as they disturb the normal sugar regulation in the body.
- Develop a healthy mindset. Tell yourself your body deserves healthy food. Say “I don’t eat this” instead of “I can’t”. This helps psychologically to reduce your cravings.
- Eat fresh fruits and vegetables. There is no limit to how much you can consume of those. Check out good salad recipes. Make good salads without artificial dressings. Add lots of veggies like cabbage, spinach, carrots, cucumbers, onions, peas, beetroots, lettuce, capsicums etc to enhance the taste. Squeeze some lemon over it or add curd to make raita.
- Your diet is 75% responsible for your weight gain/loss. Exercise adds the remaining 25% So write down what you eat. Download MyFitnessPal to keep your calories in check. Eat good food.
- Have a cheat day. This day is yours. Eat a cheat meal, satiate your cravings. Skip your workout. One day won’t affect the weight loss so much. But keep your cheat meal under control. Dont hog an entire cake or a bag of chips or a whole burger. It will ruin your hardwork and your efforts. It will just demotivate you. Your still learning to give u, so the cheat meals are to keep you sane.
- Workout: After all the diet you will improvise, walking for 20–30 minutes a day is more than enough. Start with 20 minutes and walk briskly, at least covering 1km every 10–12 minutes. Then try increasing your pace and the duration of your walk. Try doing 45 mins or even 60. But increase the pace slowly. Try cycling or skipping to.
- Do some ab workout like crunches. During the day do 20 squats or jumping jacks or calf jumps or lunges. Take breaks and don’t sit for too longs. During the breaks take a brisk walk or do the above mentioned exercises.
- Some hacks: Drink warm lemon water with honey every morning. Eat flax seeds. Drink green tea to keep your energy levels high, as it is rich in antioxidants. Snack on dry fruits like almonds and cashews (a handful). Satiate your cravibgs for sweet stuff by eating dates and figs (2–3 for a day).
- Lastly, I know it will be HARD. You will want to QUIT, you will want to cry. You will probably hate yourself for landing yourself here. But, DON’T GIVE UP. Take it one day at a time, one step at a time and before you know, you will be there.
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