Smoothy Slim
Smoothy Slim
Photo: Ksenia Chernaya
How to Lose 25 Pounds & Tone Up in 3 Months Reduce your daily calorie intake by 500 per day. ... Perform 500 calories worth of exercise every day. ... Add in two strength training sessions each week. ... Weigh yourself once a week to make sure you're on track for your goal of 25 pounds in three months.
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »Losing 25 pounds can make a dramatic difference to your physique. Losing 1 to 2 pounds per week is a safe, sustainable rate of weight loss, according to the Mayo Clinic. Losing 25 pounds in three months puts you right at the upper end of this scale, but it should be achievable with hard work, dedication and a structured plan. Step 1 Reduce your daily calorie intake by 500 per day. To lose weight you must be in a calorie deficit, which means eating fewer calories than you burn. To lose 1 pound each week requires a calorie deficit of 3,500, says April Merritt, nutritionist at the American Council on Exercise. You can do this by ditching high-sugar, high-fat snacks, switching to lean meats, fish and dairy products and reducing portion sizes. Step 2 Perform 500 calories worth of exercise every day. Reducing your calories by 500 each day through dieting will yield a weight loss of 1 pound a week, but to lose 25 pounds in three months you need to lose 2 pounds each week. Your other weekly pound can come from exercise. The Centers for Disease Control and Prevention recommends 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity aerobic exercise each week. According to the Harvard Medical Schoo, activities such as running, cycling and swimming burn the most calories. Step 3 Add in two strength training sessions each week. When it comes to toning up and burning fat the best approach to weight training is to perform full-body workouts, says Marc Perry author of the "Get Lean Guide." Full-body workouts based around multijoint lifts such as squats, lunges, pushups and rows maximize calorie burn while building lean muscle, which increases definition and tone. Pick four or five exercises and do each for three sets of 10 to 12 repetitions using a weight that is tough but manageable.
You have to count the calories and reduce the total number of calories you consume each day. Cut down about 500 calories per day. You can either...
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »A good rule of thumb for those wanting to fast to improve their metabolic and overall health is to leave at least 12 hours between meals – ideally more – on a regular basis, according to Dr Adam Collins, Principal Teaching Fellow in Nutrition at the University of Surrey.
Regular breaks between eating give our bodies time to carry out valuable ‘housekeeping’, according to Dr Collins. After a meal, you absorb the glucose from carbohydrates in food for energy, and either use it immediately or store it for later. In a ‘fasted’ state, which typically starts 10–12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as ‘metabolic switching’ and is a reason why fasting can lead to weight loss. But emerging science suggests fasting activates certain chemicals and processes that confer health benefits beyond losing weight. It’s also thought to encourage the growth of beneficial gut bacteria that could be good for us in many different ways. The problem is, most of us are too full for too much of the time to experience these benefits, says Collins. Eating three meals a day plus snacks, as many of us do, means we’re in a “constantly fed state”. As a result, our bodies continuously process new intakes of food instead of dealing with fat reserves. “All the things we associate with poor metabolic health and disease risk – cardiovascular disease, insulin resistance, diabetes and low energy – are essentially a manifestation of fuel mismanagement”, he says. “Eating in a grazing pattern means you’re not able to store, liberate and utilise fuel in the right way.” Fasting is a highly complex area, where research is ongoing and robust clinical trials are lacking, according to Collins. Most intermittent fasting research has been conducted in animals, and the benefits to humans are not yet proven.
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
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