how can i loose 3 pounds in one month?

Answer 1

That is a very reasonable goal. Here are some ideas to help:

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

There are 3500 calories in each pound that you need to lose.
3 pounds a month is a reasonable amount to lose. Just keep your daily calorie consumption to about 500 calories less than you normally would. In one week, you should lose 1 pound. You will lose quicker if you combine this calorie restriction with exercise.
500 calories is about 2 sodas, or 4 pieces of bread or 5 tablespoons of mayonaise, or 5 to 6 pieces of fruit.
Try to substitute veggies and fruit for sugary/fatty snacks and you should do just fine!
Good luck.

Answer 3

You have to eat very little, only healthy food, use a smaller plate. Plus you must burn off calories and that means exercise. Drink water when you need a snack.

Answer 4

Cut out any soda for one,eat more healthy,lots of veggies. And Exercise is essential.

Answer 5

I read in readers digest if u drink orange juice in every meal in every day

Answer 6

don't eat to mush junk food, eat veggies and fruit, drink lots of water, don't eat late, and eat little bits of food even if you have to eat all day and do exercise

Answer 7

Dude 3 lbs in one month is a piece of cake!!!!!!!!!!!

Answer 8

Easy. Don't eat as much.