1. Fasting diet
The fastest and most successful technique to lose weight is through intermittent fasting. Additionally, glycogen stores are decreased by a diet that limits daily calorie intake. As a result, in order to burn less energy, the body must take in additional calories in the form of body fat.
You must adhere to two highly successful dietary methods if you want to lose 27 kilograms in 12 weeks. The 16/8 diet is the first eating plan. In this approach, you refrain from touching anything for 16 hours each day but are allowed to eat whatever you want for the remaining 8 hours. You skip meals the following day from 7 p.m. to 11 a.m.
You practice a 24-hour fast every Friday. From Thursday at 7 p.m. to Friday at 7 p.m., you don’t eat anything. You should stay hydrated throughout this time and eat a cup of Qalam juice on Friday at about 3 o’clock.
2. ketogenic diet
The keto diet significantly reduces the absorption of simple carbohydrates. You are only allowed to consume 50 grams of carbohydrates per day during this 60-day regimen. You must abstain from all sweet foods, including unhealthy snacks like chips, soda, and cookies, in order to follow this regimen.
Only complex carbohydrates derived from plants, such as those found in sweet potatoes, cauliflower, bell peppers, broccoli, Brussels sprouts, and green leafy vegetables, should be consumed.
3. Avoiding alcohol consumption
You are deluded if you believe that you can reduce your alcohol consumption and yet lose 27 kilograms in roughly 12 weeks. Alcohol causes more fat since it has 7 calories per gram. In other words, you have to fully disregard this diet or give up drinking for a while!(1 , 2)
4. Get a solid eight hours of sleep every night.
In addition to making you dull and irritable, sleep deprivation makes you gain weight. Sleep significantly affects three hormones with a direct connection to weight gain:
- leptin
- Ghrelin
- Cortisol
Lack of sleep leads the body to produce more of the hormones ghrelin, which increases hunger, and leptin, which decreases fullness. Additionally, it elevates cortisol levels in the body. Additionally, cortisol is a hormone associated with stress, and stress increases consumption!
You need to get an average of 8 hours of sleep per night in order to monitor these hormones that govern weight. Electronic communication tools like smartphones, laptops, tablets, etc. are used to accomplish this purpose.
Stay outside of your bedroom and maintain a cool temperature there. A definite time should be set for waking up and going to bed in the bedroom, which should be dark.
5. High-intensity interval training (HIIT)
If you’re committed to your 27-pound weight loss goal, you should abandon the boring cardio workouts and concentrate on high-intensity interval training. HIIT is the most popular cardio exercise for weight reduction because it has a significant impact on the excessive oxygen intake that occurs after exercise, which causes your body’s metabolism to boost for at least 24 hours after your workout to burn the most calories possible.
I advise performing your HIIT aerobic exercises on the ground. After two minutes of slow jogging to warm up, run as quickly as you can for 20 seconds. Go for a 10-second stroll now. Eight times through this sequence of jogging and walking, conclude your workout by jogging slowly for two minutes to calm down your body.
You should perform HIIT cardio exercises every other day for the duration of the 12-week challenge to drop 27 kg.
6. endurance training
Building core muscle and toning your physique are both achieved through strength training. Compared to body fat, muscles have a substantially higher metabolic demand. Therefore, the greater your metabolism and daily calorie expenditure, the more muscle you will have.
The endurance training regimen should be followed three times a week on alternate days. Compound exercises like squats, chest presses, barfixes (pull-ups), and barbell rows require you to use your entire body. Maintain a rep range of 10 to 20 reps per set.
7. Every day, consume three liters of water.
The key to losing weight is to consume fewer calories each day by cutting back on your food intake. Drink three liters of water consistently each day to reduce the number of calories your body absorbs.
Drink a glass of water as soon as you wake up and before every meal, in addition to the three liters of water you should consume each day.
last word
It can seem impossible to lose weight in three months. Concentrating on what you need to do each day is the secret to success.
- sporadic food deprivation
- limiting daily carbohydrate consumption to 50 grams
- HIIT cardio workouts every other day
- exercising with endurance three times per week.
- Putting sleep first
- daily consumption of three liters of water
By carrying out these actions, you will lose weight unintentionally.
Is there a distinction between shedding pounds and shedding fat?
Yes, weight loss and fat loss are two distinct processes. Water weight and muscle that you don’t want to lose can be lost along with weight. Lean in the mirror and measure it with a tape measure to find out how much fat you’ve shed, rather than using a scale that just measures weight loss.