#从133斤瘦到105斤需要多久? #
How long does it take to lose weight from 133 pounds to 105 pounds? Everyone's weight loss efficiency is different, and the speed of weight loss also depends on many factors, such as personal physique, weight loss method, diet and exercise habits, etc.
Generally speaking, a healthy weight loss rate should be controlled at about 1 to 2 pounds per week, so it will take about 14 weeks to lose weight from 133 pounds to 105 pounds at the earliest, that is, more than 3 months.
And if you want to lose 2 pounds of weight a week, it means that you have to create a calorie deficit of 7,700 kcal a week and 1,100 kcal a day.
In the process of losing weight, we can start with 2 aspects: diet and exercise:
1. In terms of diet, we need to control the total calorie intake every day, but we can't over-diet, it is recommended that the daily caloric intake be reduced by 500 kcal than usual.
We need to control the intake of high-oil, salt, and heavy-tasting foods, and maintain a light diet to control appetite and effectively reduce calorie intake.
Eat more vegetables and fruits rich in dietary fiber for three meals, the staple food can be a combination of coarse and fine grains, and you can choose low-fat chicken breast, shrimp, fish, and eggs in terms of protein.
2. In terms of exercise, we can choose aerobic exercise, such as brisk walking, running, playing ball, cycling, swimming, etc., which can consume 300-600 calories in about 1 hour a day and promote the decline of body fat rate.
We can also combine strength training, a set of squats, push-ups, goat push-ups and other movements every other day to strengthen the body muscles, so as to increase the basal metabolic value, so that you can continue to burn calories while resting, and help you build a firm and good body.
Finally, you need to maintain enough patience to persevere, don't rush to achieve results, from 133 pounds to 105 pounds, a full 28 pounds, the body also needs enough time to adapt, only to maintain a healthy diet management, develop exercise habits, in order to maintain a good figure and have a more confident self.
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