how to lose 18 kgs in 12 weeks??!!!!!!?
i’m 16 yrs old nd m 78 kgs.
i’m hoping to lose at least 18 kgs in 12 weeks.
js want to knw if what i’m doing right now will get me there:
i eat 4 -5 meals a day jst enough to fill me up….no junk food!!
i drink 3+ litres of water a day.
as for my exercise routine, i cycle on a stationery bike for 30min before my breakfast and 3o min after……then 30 min after my lunch and another 30 min after my supper….
so all in all es adds up to 2 hours of cycling…
(six days a week)!
NOTE # i’m not on a diet js decided to change what i eat nd how i eat for the rest of my life.
i also wanted to find out about hw much u think i could lose by christmas because i’m a size 14(NZ) and i fit into some size 12 clothes but they are so tight….and wnt to fit perfectly????
i greatly appriciate any answer …..xx
It sounds like your heart is in the right place, you just need a little bit of education about good health habits.
18kgs. is about 40Lbs.
You should aim for losing 1-2 pounds per week. Any more than that and you will likely be losing muscle instead of fat. Muscles burns calories, even when you are doing nothing like sitting on the couch and watching tv or sleeping. So when you lose muscle you are actually slowing down your metabolism, which can cause weight gain.
It’s about 4 weeks till Christmas, so if you lose 2 pounds per week for the next 4 weeks you can lose 8 pounds by Christmas.
In 12 weeks, at 2 pounds per week, you can lose about 24 pounds. For 40 pounds expect it to take about 20 weeks.
A healthy diet consists of: lean protein, whole grains, fruits and veggies, nuts and seeds, healthy fats, and the occasional treat.
A good goal to shoot for is to have a 50:30:20 calorie ratio at each meal.
This means 50% carbs, 30% protein, and 20% fats per meal
Figure out how many calories you need daily, this is based on your height, weight, age, gender, and activity level.
Go to this website:
http://www.mayoclinic.com/health/calorie-calculator/NU00598
Periodically, as you are losing weight, update your info. as your daily calorie needs will change.
3500 calories equal 1 pound.
Eating 500 calories less than you use daily will result in a 1 pound a week loss. Or 1000 calories less than you use daily will result in a 2 pound a week loss.
Cutting back 1000 calories a day is quite a bit. Be careful or you may feel deprived and reach for junk food. Personally I recommend a goal of 1 pound per week.
Good job exercising!
I am, however, worried you may develop an overuse injury.
When you get injured it can be hard/painful to continue to workout. This can cause weight gain and set you back in your goals.
Two hours is a lot of cardio for one day. Doing the same exercise 6 days a week, repeatedly, is just asking for an injury.
Try mixing it up by throwing in a couple days of walking.
The body also adapts to exercise quickly. To continue to see results you will want to make sure you are changing it up, try varying your intensity during your workouts.
For exercise, whether you are trying to lose weight, or maintain weight for good health, most people should be doing:
3-5 days of cardio for 20-60 mins.
2-3 days of resistance training doing one exercise for each major muscle group
2-3 days of flexibility training stretching the muscles around all major joints holding for at least 20 seconds
Don’t worry about “bulking up” from resistance training. Testosterone is responsible for “bulking up.” As women our bodies just don’t produce enough to “bulk up”.
Plus resistance training increases muscle mass, which increases the metabolism. That makes it easier to lose weight.
Women who are “bulky” spend hours upon hours in the gym with the goal of looking like that.
The casual female exerciser will not look like that.
I hope this information helps you on your way to your weight loss goals and helps you lead a healthy lifestyle. Good luck!
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