How to Lose Weight 9 Kg in a Month With 3 Methode

How to Lose Weight 9 Kg in a Month With 3 Methode - Unfortunately, until now, there is still no miracle to lose weight quickly. You should eat the right foods and exercise. However, your goal can be achieved if you run it diligently and in focus. Remember: rapid weight loss is always risky and more difficult to maintain than slow weight loss.

Method 1: Eat the Right Food

1. Expand healthy foods. A filling low-calorie meal is a key to your success. 400 calories of vegetables will make you really full, while 400 calories fat or fried chicken will only make you want to eat more. Know the right foods to cheat the body to give the body a full signal.

• Fruits, vegetables, whole grains, low-fat dairy products, and lean meats are low-calorie solid foods that will help you lose weight. Fruits and vegetables consist mostly of water and contain only a few calories and fat - on the other hand, 1 g of fat equals nine calories. So keep away the processed foods and start eating healthy foods.
• Fiber is also good for you and contains only 1.5-2.5 calories/gram. Most bean plants and seeds are good sources of fiber.

2. Avoid adding extra calories when preparing food. 110 g of lean chicken meat is good for you, but it will not be good if you apply it with butter and Colby-Jack cheese.

• When preparing the meat, peel and trim the fat. Also, do not coat the meat with bread flour or other unnecessary additives.
• Do not fry any food by deep fry (using a lot of oil). Even for vegetables though; vegetables will lose its nutritional content when fried.
• You better steam the food and add lots of spices to the food. Steamed food will contain fewer calories and fats than if the food is fried, and the spices will increase metabolism.

3. Consumption of fat-burning foods. Fasting is not the key to getting rid of fats - it will burn if you choose the right foods. Get rid of fast food and provide healthy foods such as:

• Fatty fish high in omega-3s helps lower leptin levels in the body. The fish will also prevent hunger and increase metabolism. If you are not a fan of seafood, then ask your doctor about the consumption of fish oil supplements. Fish oil supplements will not yield as good as natural fish meat, but still useful. 
• One apple daily prevents fat deposits. Apples contain a lot of pectin’s, which reduces the amount of fat absorbed by the body. Apples also contain lots of fiber and low in calories, so apples are a perfect snack. And also, the apple is a delicious fruit!
• Add ginger and garlic to your food. Ginger dilates blood vessels, garlic lowers insulin levels, and both increase the rate of metabolism. 
• Use olive oil as the main oil for cooking. Although oil is fat, olive oil is filled with good fats (monounsaturated fat) which lower cholesterol levels and has many other health benefits.

4. Lose weight by drinking lots of mineral water. Water is the breath of life and weight loss. Drink mineral water in the morning, afternoon, and evening to reduce appetite (and cleanse the skin!).

• Drink two glasses of mineral water each time before eating. You will feel full faster (about three times faster) and you will not have room for more calories.
• Although everyone's water requirements vary, the Institute of Medicine suggests that men should try to consume 3.7 liters of water, while for women as many as 2.7 liters, including water contained by other foods and beverages
• Green tea is a good idea too. Green tea contains many antioxidants and can increase your metabolic rate. 
• Whatever you do, stay away from soda and alcohol. Soda and alcohol are just empty calories that silently increase weight without making you feel full at all.

5. Consumption of snacks. Eating 5 to 7 small portions of food will lose weight faster than other eating habits. You will feel full all day, so you will not be pushed to overeat.

• Eat healthy snacks. Weigh the portion of your favorite healthy snack (carrots, grapes, nuts, or yogurt) and pack the snacks for easy access for a week.  Instead of just working all day, you better work while eating snacks, so your metabolism remains high.
• Do not skip breakfast! Your body needs a signal from breakfast to start the day. Not only will you be easier to lose weight, you might as well keep it as well. 

Method 2: Exercising

The quickest way to burn fat and also burn calories is to run a cardiovascular exercise. Cardiovascular exercise has many different forms. Running, cycling, swimming, boxing, tennis, interesting, and countless other activities are counted as a cardiovascular exercise.

Method 3: How to Achieve Goals

1. No matter what you do, the body always uses energy at a certain rate. Calculate your basic metabolic rate. The BMR calculator will calculate your basal metabolic rate (BMR), meaning the number of calories in the body burned if you really do not do anything all day. This will tell you how fast the calories in your body burn, how much activity you should do, and how many calories you should burn to achieve the weight loss target. Age, gender, and activity level also affect counting.

• BMR calculation formula for women: 655+ (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
• BMR calculation formula for men: 66+ (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).

2. Determine your level of physical activity. The rate of burning calories will be higher if the activity level increases. The activity level will be used in calculating daily calorie burning.

• Little or no exercise at all = 1, 2
• Mild exercise (up to 3 times a week) = 1,375
• Sports medium (3 to 5 times a week) = 1.55
• Exercise weight (6 to 7 times a week) = 1.725
• Extremely heavy exercise (Intense sports every day) = 1.9

3. Find the number of calories to burn each day. To calculate this number of calories, multiply your BMR by your activity level number.

• This is your total daily energy expenditure (TDEE / Total Daily Energy Expenditure). The resulting number may seem great, but do not forget; you also burn calories while sleeping.
• For example, if your BMR is 3,500, and you have a moderate exercise routine, then all you have to do is multiply 3,500 by 1.55, so you will get 5425 - the number of calories burned to keep your weight. To lose 9 kg in a month, you should burn at least 2,000 calories a day by dieting and exercising. This is a very tough goal.