25 سنوات
I want a help to lose weight my weight now 90 KG and 170 cm my height so I want schedule to lose weight cause I have problem on my leg so cant walk more than 15 min a day?
21 أغسطس 2014
So if your weight is 90 kg and your height is 170 cm ,then your body mass index BMI depending of your weight and height is 31.04 and this is considered in heavily overweight range .
Underweight = <18.5
Normal weight = 18.5–24.9 >>>>>>HERE IS YOUR LEVEL
Overweight = 25–29.9
Obesity = BMI of 30 or greater
To reach your optimum weight in the normal range : you must be below 71 kg
so your target weight is that you need to lose 19 kg
then knowing that to reach a desired weight healthfully you must lose between 0.5 -1 kg a week means at 1 month 4 kg maximum
this plan will be more helpful and more satisfying results than losing between a day and night those extra kilos which might not been achieved except by surgery ,you need to be patient and follow these rules
-see how much you eat and cut off 3/4 -1/2 the size of what you eat you will find yourself gradually full with this portion of food with lower calories and hence lower weight easily .
-focus on fruits, veggies, egg whites, soy products, skinless breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips :
-Don't miss a breakfast meal
- Eat more vegetables than you think you need. You've heard that you need to eat your veggies; now is the time to take this advice to heart. Vegetables provide your body with essential vitamins, they aid in digestion, they provide extra hydration, and they deliver nutrition without too many calories
-Eating whole fruits is another great way to get the nutrients, water, and fiber your body needs to start looking more toned. Make sure to get several servings a day, choosing fruit that is in season in your area whenever possible.
-Choose lean proteins. To achieve muscle tone, you'll need to feed your body with plenty of lean proteins. Protein can come from meat, but it is also found in vegetables, legumes and nuts.eat more fish, beans ,meat ,..
-A balanced diet also includes healthy fats that promote organ and skin health as well as grains to give your body the fiber and minerals it needs
-Nuts, avocados, olive oil, grape seed oil, and other healthy oils are important supplements to a healthy diet
-Drinking water helps your body flush away toxins and stay hydrated, both of which lead to a toned, healthy look. Try to drink 8 or more glasses a day, and more when you're exercising.
-Choose water , juice and milk and stop alcohol and sodas if taken
-The best exercise routine for toning your body is a combination of cardio, which gets your heart rate up and increases overall fitness, and weight training, which strengthens your muscles. Do cardio exercises alternating between workouts even if for 10 min each in intervals
-Get tempting foods out of your home.
-Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
-Don't skip meals.
-Keeping a food journal ,writing down everything you eat ,can also help you stay on track..
-you can check with a nutritionist for a specific plan
Therefore .plan your diet ,your period to achieve your desired weight ,eat less exercise for 10 min everytime as much as you can you will lose then weight
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