How to easily transform your body in three months
Everybody wants to look their best - be it their goal of becoming slimmer or achieving a physique that is muscular. There is so much that the Internet will tell you but if nothing seemed to have helped you so far, we tell you that it is not hard to achieve a dream body. Not only that, you can come really close to your goals within a period of three months.
There are some steps that you diligently need to follow and you will
start seeing results without a doubt. Let's dive straight into it.
Create a calorie deficit
First of all, you need to be in a calorie deficit.If you are someone
who follows nutrition related news, you must be familiar with the term
but let us understand what calorie deficit really means. Our body needs
calories to work, and for that we need to eat 'maintenance calories' to
be in the same weight.
To start your weight loss or fat loss journey, you need to create a
calorie deficit by simply eating below your maintenance calories. For
example, if your calorie deficit is 2000, then you need to eat around
1700 to 1800 calories per day and slowly you can reduce your calories to
1500. You can find out your maintenance calories on calorie calculator
on web.You need not reduce your calorie intake below 1500 or 500
calories below your maintenance as our body needs to function properly.
You can track your calories on apps like My FitnessPal, HealthifyMe.
To have calorie deficit, many people skip a meal, then what happens is you're very hungry and start nibbling in between your next meal. The best way to reduce your calories, in case you're eating 4 slices of bread, make it 3 OR eating 3 rotis, make it 2 OR 4 idis, makes it 3, so eating less in each meal helps. Instead of eating more carbs, fill your stomach with more veges, as they've less calories ( provided they're not fried), eat fruits in between when you're hungry, as an apple has around 80-100 calories, which is better than eating any fried stuff. Or if you can eat salad, good. Lentils- whole green moong, red beans/ lobia, white lobia, chickpeas / kabuli chana, these can be soaked over night, pressure cooked, to season, add 1/2 tsp of oil, add jeera/ mustard seeds, little hing, green chili to taste finely chopped, little ginger chopped, fry these well for a minute, then add the cooked lentils, add salt to taste. This gives you not just proteins but also fiber, which keeps you full for long. In stead of having fruit juice, best eat a whole fruit, as it gives you fiber which is needs to clear your bowels.
Work out
Once you have defined your daily calorie intake, you need to start
working out or indulge in some or the other fitness activity. Make sure
you enjoy an activity that makes you feel great. If you can play any sports good, or those who are old, can walk for 30 minutes a day, if you can't walk continuously, then walk twice for 15 minutes without sitting down at your own speed.
Walk a minimum of 10,000 steps
Another great tool to amplify your weight loss journey is completing around 10,000 steps daily. It is a very simple thing to do and will help you burn some 400-500 calories daily, amounting to 2800-3500 calories in a week.
Focus on expending energy through basic tasks
Another thing which you can do is perform NEAT i.e. Non-exercise activity thermogenesis - this means you can simply take stairs rather then using the lift, use a cycle for transportation if you are going to a close distance, try to walk while talking on the phone, don’t sit too long and do some stretching through the day.
If you follow these simple steps for 3 months regularly, you will definitely lose weight and achieve your desired body.