How To Lose Weight At Home In 3 Months

To successfully shed weight at home having the mindset of sticking to a routine and setting clear goals are key factors. Achieving around 10 kg weight loss in three months requires a dedication, to eating and regular physical activity. Below is a guide for beginners on how to lose weight at home in 3 months and a roadmap of this journey.

Getting Started; The Initial Month

First Two Weeks; Establishing Healthy Habits

Set your calorie target based on your activity level and basal metabolic rate (BMR). Aim for a calorie deficit while ensuring women consume 1,200 calories and men consume 1,500 calories per day.

Plan your meals with whole foods such as vegetables lean proteins and wholesome grains.

Start maintaining a food diary and exercise log to track progress and make adjustments.

Workout Routine

Warm up your muscles with a five-minute session before engaging in any activity.

Incorporate bodyweight exercises like push-ups, squats, lunges, and planks into your workout routine, for strength training. Try to fit in two to three exercise sessions

For cardio, it’s suggested by the World Health Organization, to begin with 150 minutes of moderate-intensity cardio each week like walking or cycling.

Engaging in a stretching routine before. After your workout can help you unwind enhance flexibility and aid in recovery.

Improving Your Routine (Week 3–4) Upgrade your meals

Instead of succumbing to fast food temptations, prepare your meals in advance. Stay hydrated by drinking eight glasses of water daily and avoiding sugary drinks.

Exercise

Add some variety to your workouts. Incorporate light dumbbells into your bodyweight exercises if you have them.

Month 2: Next Stage To Elevate Your Performance

Boosting Metabolism in Weeks 5-8

In addition to monitoring your diet, consider experimenting with intermittent fasting methods like the 16/8 approach. For more intense workouts, incorporate high-intensity interval training (HIIT) into your routine once or twice a week to increase your metabolism and burn more calories.

Hold yourself accountable by connecting with others who share similar goals through a buddy system or support group.

Exercise

In your regular exercise routine, prioritize muscle building by adding extra sets of bodyweight exercises or increasing resistance. During cardio workouts such as walking or biking, mix in intervals of high intensity followed by short rest periods for bursts of energy. To switch things up, consider trying home fitness DVDs or online training sessions for a new challenge.

Month 3: Focusing on the Improvements

Most Important Things To Do In Weeks 9–12:

Getting Ready for the Final Stretch Improving Your Health Aiming for a better mix of nutrients in your diet, focusing on getting enough protein for building muscle and fiber for feeling full, should be the main goal. Learn to listen to your body’s cues for when you’re full or hungry. Eat only when you’re hungry and stop when you’re full. Practice mindful eating to help with portion control by eating slower and minimizing distractions. Incorporate strength training into your workout routine: challenge yourself with more advanced exercises or heavier weights.

Exercise

When it comes to cardio, keep pushing yourself or go even harder. Stick to your workout routine, even when it gets tough. Assessment of Progress: See how close you are to reaching your weight loss goal. If you’re stuck, try reducing calories or changing up your workouts.

Losing weight is a complex journey with ups and downs, but any progress is a step in the right direction. Don’t just focus on the number on the scale – also make healthy lifestyle changes. You can reach your goals at home if you’re disciplined, consistent, and compassionate with yourself. Before starting an exercise or diet regimen, it is important to talk to your doctor.

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