Today I want to share my 3 month weight loss plan and it worked

Today, I want to share my 3-month weight loss plan that has worked for me. 

I will provide you with specific instructions so that you can follow it yourself or share it with a loved one who is overweight and wants to get back in shape. The article is quite long, but I hope you can take some time to read it and use the information to plan your own weight loss journey.

I have combined three factors: taking supplements, changing my diet, and planning daily exercises for three consecutive months. By starting your workout regimen now, you can achieve a perfect body by Christmas.

1.  Add weight loss foods

For using functional foods, I carefully selected the best product and took the correct dosage recommended by the supplier. You can view and purchase the vendor's products by visiting their website.

Is Alpilean the right choice for me?

Do you have deep stubborn fat stores that no diet or exercise seems to remove? If so, then the answer is yes, Alpilean is right for you. Alpilean has changed the lives of thousands of women and men aged 18 to 80, designed to rapidly dissolve fat even in the most challenging cases.

Is Alpilean safe?

Alpilean is a natural proprietary formula manufactured in the USA at our FDA-registered and GMP-certified facility. It is produced using state-of-the-art, precision-engineered machinery and adheres to the strictest and most sterile standards. Each ingredient is 100% plant-based, soy-free, dairy-free, non-GMO, and subjected to additional third-party inspections and quality control to ensure high purity and potency. As always, we advise you to consult with your doctor before taking any new supplement, just to be safe.

What's the best way to take Alpilean?

Take one capsule of Alpilean with a large glass of cold water every day. Its bespoke proprietary blend of natural ingredients will start dissolving fat for you, even while you sleep.

Considering the importance of this product in my weight loss plan, I highly recommend purchasing it. (Tip: Since it takes a long time to see the effects when using it with our three-month weight loss plan or longer, I recommend ordering at least three boxes at a time to take advantage of the promotion. Personally, I ordered three boxes, but after three months, I increased it to six boxes with one payment, saving $60.)"

2. Modifying Your Diet for Weight Loss

Count calories. In order to lose weight, you'll most likely need to cut out extra calories from your diet. Safe weight loss, or losing 1-2 pounds per week, requires you to cut out or burn off about 500-1000 calories daily.

• It is not recommended to cut out more than 500-1000 calories from your diet daily. You run the risk of being unable to meet your nutrient goals.

• Although weight loss and healthy eating go beyond calories, it's important to be calorie aware - knowing whether or not you're eating enough calories for your body and lifestyle.

• You can combine cutting calories with exercise to maximize how large your calorie deficit is daily.

Consume lean protein at every meal. Studies show that consuming adequate protein helps support weight loss in addition to keeping you feeling satisfied.

• Include lean proteins such as: poultry, beef, pork, eggs, dairy products, legumes and tofu.

• In general, it’s recommended for women to consume 46 g of protein daily and men to consume 56 g daily. This recommendation is easily met if you consume about 3-4 oz of protein at each meal. That's about the size of a deck of cards or the palm of your hand or about 1/2 cup of items like beans or lentils.

Fill up on fruits and vegetables. Fruits and vegetables are high in nutrients like fiber, vitamins and minerals and are also low in calories. Making half of your plate a fruit or vegetable helps cut down on your overall caloric intake.

• Choose a variety of fruits and vegetables each day. Choosing a different colored fruit or vegetable is an easy way to eat different vitamins and antioxidants.

• In general, aim for about 1-2 servings of fruit a day (about 1 small fruit or 1/2 cup of sliced fruit per serving) and at least 3-4 servings of vegetables (1 cup or 2 cups leafy vegetables per serving). Keep in mind that you can eat extra vegetables without throwing off your diet. In fact, eating more vegetables may help you to feel full and make it easier stick with your diet.

Eat moderate amounts of 100% whole grains. Whole grains are an excellent source of fiber and a few vitamins and minerals. If choosing to eat grains, aim to choose whole grains when possible.

• Whole grains are an unprocessed grain. They contain the hull, germ and endosperm parts of the grain.

• Whole grains include: brown rice, 100% whole wheat pasta, oats, quinoa and 100% whole grain breads. Popcorn is also considered a whole grain.

Eat healthy snacks. Having the occasional healthy snack is appropriate when you're trying to lose weight. In addition, a snack may even help support your weight loss efforts.

• If you really want to snack, think about whether it's necessary. A low-calorie snack can be a good option when there's more than 4-5 hours between meals, before or after a workout or you're feeling very hungry and there's more than 2 hours until your next meal.

• Try to keep your snacks between 100-200 calories. This will help get you to your next meal without blowing your daily calorie budget. Including fruits, vegetables and lean protein help keep snacks calorie-controlled while still being nutritious.

• Healthy snacks can include: cottage cheese and fruit, 2 hard boiled eggs, 1/3 cup of trail mix, or air-popped popcorn without butter.

Drink adequate amounts of fluid. Staying hydrated can also aid in weight loss. Aim to drink about 64 oz or 8 glasses of clear, sugar-free liquids daily. Although this is a general rule of thumb, it's a good place to start.[14]

• Even mild, chronic dehydration can slow weight loss. When you're dehydrated or feeling thirsty, many times this feels like hunger. This could be triggering you to eat, when you just need a few sips of water.[15]

• Keep track of how much water or other fluids you consume daily by keeping a labeled water bottle near by.

• You can decrease or manage portion sizes by drinking a large glass of water right before your meal. This may help make you feel satiated a bit sooner.

• Avoid sweetened beverages. Avoiding soda, fruit juice, punch, sports drinks, energy drinks, kool-aide, sweet tea, lemonade, sweetened coffees, etc. can make a huge impact on your daily calorie intake. You may even lose weight just by eliminating these drinks.

Pick healthy options at restaurants. Going out for a bite to eat is something that's fun, social and can be included even on a weight loss plan. Be careful about the items you choose and try to pick a meal that will fit into your overall eating pattern.

• Restaurant foods can be higher in calories, fat and sodium compared to homemade foods. Many times, this is due to sauces, dressings, marinades or added oils or butter. Ask to have these things served on the side.

• Pass on the starch. Eating only protein and a vegetable may help keep your overall calorie levels low.

• Choose an appetizer portion or a kids portion to help minimize larger portion sizes that are served at restaurants.

• Limit or skip the alcohol and desserts. These can be significant sources of extra calories when you go out to eat. For example, a frozen margarita can have 675 calories and a slice of molten lava cake may be over 1,100 calories!

3. Incorporating Physical Activity for Weight Loss

Do cardiovascular exercises weekly. It's recommended to do about 150 minutes or 2 1/2 hours of moderate-intensity physical activity each week. Studies have shown that regular physical activity can help support weight loss and long-term weight maintenance.

• Aerobic activities can include exercises like: walking, jogging, swimming, biking or hiking.

• Exercise is a great support to weight loss, but it is only part of the weight loss picture. Exercise alone will not always cause weight loss. The best combination is to do aerobic exercise along with a calorie-controlled diet for the best results.

Perform strength training weekly. Weight lifting or resistance training is another important part of your exercise routine. Try to include about 1-2 days of strength training each week for the best weight loss benefit.

• Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches.

• Avoid doing strength training every day. It's important to allow your muscles to rest and recover after each strength training session.

Meet with a personal trainer. Making a consult with a personal trainer is a great idea to help you get started with an exercise routine. These fitness professionals will be able to show you how to use a variety of gym equipment, design a workout plan for you and may help you stay motivated.

• Check with some local gyms to see if they are offering any discounts or specials on personal training sessions. Many times they'll offer a free session if you sign up for the gym membership.

• Although multiple personal training sessions can be expensive, you may only need a few so you can learn the ropes of the gym and an appropriate workout for you.

4. Monitoring Your Progress

Track your meals in a food journal. Tracking your meals, snacks and beverages in a food journal can help you become more aware of what you eat and also help you stay on track with a new diet plan.[20]

• Purchase a journal or download a journaling app on your smart phone. Track as many days as you can. Ideally, track a few weekdays and a few weekend days. Many people eat different on weekends compared to a more structured work day.

Weigh yourself daily. Check in with your weight daily to see how you are coming along with your weight loss. Regular daily weight check-ins may also help keep you motivated and improve your weight loss results. Step on the scale every morning as part of your daily routine, such as right before you brush your teeth in the morning. 

Write down your goals. Writing down goals can be helpful with any type of change, but is especially helpful with weight loss. Jot down a few ideas of the goals you want to achieve throughout your 3 month timeline.

• Be specific with your goal. Make sure it's timely, specific and realistic. Remember, large amounts of weight loss are not realistic and are most likely not safe or healthy.

• Set smaller goals before your long-term goals. Maybe make a goal for each month or every two weeks during your 3 month timeline.

5. Month Exercise Plan for Weight Loss

Core Workout

Week 1-4: 10 reps (1-3 sets)

Week 5-8: 12 reps (2-3 sets)

Week 9-12: 15 reps (3 sets)

• Russian Twists

• Reverse Crunches

• Crunches

• Jump Squats

• Forearm Plank

Cardio

For cardio days, pick an activity you enjoy such as swimming, jogging, hiking or biking. Add a 5-minute slow and easy warm-up and cool-down to the amount of time listed on the chart. Beginners should work out at an intensity level that is slightly uncomfortable to maintain.

Upper Body Workout

Week 1-4: 10 reps (1-3 sets)

Week 5-8: 12 reps (2-3 sets)

Week 9-12: 15 reps (3 sets)

You’ll need a set of dumbbells for each of these exercises.

• Lateral Dumbbell Raises

• Forward Dumbbell Raises

• Bicep Curls

• Tricep Extensions

• Dumbbell Bench Press

Total Body Workout

Week 1-4: 10 reps (1-3 sets)

Week 5-8: 12 reps (2-3 sets)

Week 9-12: 15 reps (3 sets)

You’ll need a set of dumbbells for most of these exercises.

• Dumbbell Lunges

• Dumbbell Chest Press

• Single Arm Rows

• Romanian Deadlift

• Shoulder Press

• Dumbbell Pullovers

• Sumo Squats

• Bicep Curls

• Triceps Extensions

• Crunches

• Side Bends

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