You have to burn 1000 calories a day.
But I recommend you can start to burn 500 calories a day.
Drinks 1 lt. of water whenever you wake up.
Do any kind of exercise for at least 30 minutes. Like walking, jogging, cycling, push ups, pull ups, squats, dips, jumping, skipping, etc.
Limits or avoid eating rice, chapati, bread and white sugar.
Take last meal of the day before sunset that is before around 6:30 p.m.
Two best ways you should also follow to achieve your goal 👇
By eating small nutritious meals, you will increase your metabolism and keep yourself full throughout the entire day. It will also amp up your energy and keep your insulin levels constant. Ideally, you should eat 5 to 6 times per day, with about 3 hours between each meal. Imagine yourself grazing versus hoarding. You want to feed on small amounts of foods several times instead of hoarding on large amounts of foods a few times a day. If you wait too long between meals, you will have the tendency to binge and consume ar too many calories since you will be extremely hungry.
3. Try different forms of exercises
If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines and they will really work your muscles from different angles and different intensities. You should always strive to find new and exciting ways to workout your body. Try doing all body-weight movements, which are a really great way to build quality strength. The military uses mainly body-weight movements during their training. These include push-ups, sit-ups, and pull-ups.
Remember, losing weight quickly can be challenging and is not recommended for everyone, as it can be harmful to your body. It's important to consult with a healthcare professional or registered dietitian for personalized guidance on achieving your weight loss goals.
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