The decreasing process can be quickly discouraged when seemingly no visible success can. Changes are in three months, noticeable and visible possible.

In this time, the results of the fight show against the extra Kilos not only on the scale. Also, the composition of muscle and adipose tissue can be changed in time.

But how much weight you can lose in a healthy and sustainable manner, in twelve weeks, really? Nutritionist, Personal Trainer and fitness Studio owner, Jim White explains in an interview with the Portal ‘POPSUGAR’.

“A Kilo per week lose weight? This is not possible.”

Although every body works different and metabolizes, White is convinced that every person can lose per week up to a Kilo of body weight.

Healthy and without yo-yo effect lose weight, you should set as a realistic goal in three months about two to three kilos.

Depending on how high your starting weight is, it is just in the first week of your Diet is quite possible that more Kilos tumble – but that is the exception, not the rule.

To safely get to the desired result, gives you White with a few tips to help you achieve your weight loss goal constant closer.

1. Burn more calories than

Losing weight works on a simple principle: If you take less calories in to you than your body burns, you lose weight – this is also called calorie deficit.

“To lose half a Kilo of body fat, the body needs a deficit of 3,500 calories,” says White. “This can be achieved by Burning the calories through exercise or by reducing calorie intake.”

According to White, a combination of the two methods is best. This will ensure that the body during the weight loss phase enough nutrients.

A precise calorie deficit of 3,500 guaranteed, however, no established weight loss of half a Kilo. On the slimming process, other factors like sleep, Stress and hormones work.

Although a calorie deficit for weight loss is important, recommends to White to not take less than 1,200 calories per day.

The photo gallery shows: The 10 Basics of a healthy diet

2. To Cardio Exercises, put

White recommends that, for a targeted weight loss on Cardio Exercises. It does not have to be a challenging HIIT workouts, or the sweat-inducing spin class.

“The Cardio Training should continuously have a medium level and 60 to 70 percent of your maximum heart rate,” advises White.

Even when Jogging should not be the favorite discipline, there are plenty of Alternatives with which to challenge his body and your heart rate can increase.

In the summer, swim a few lengths, with the bike to work, jumping rope or trampoline Cardio does not have to be monotonous, but can also be fun, while you get a sweat.

3. Strength training is not forget to lose weight

Cardio training is important for weight loss, but you shouldn’t leave strength training out.

Of course, also be burned in this type of exercise calories. Even more important, however, is that your body is consumed by the built-up muscles in a state of rest more energy.

“I recommend two days of strength training per week with full-body exercises to the Muscle,” explains White.

If you build a larger muscle mass, you can also, of course, more Weights. In this case, you should be Training in the various regions of the body divide and so torso, legs and back train.

4. The body weight is not the deciding factor

Especially if you lose weight on strength training, you should your progress not the scales and your body weight to make.

The built-up muscles weigh also, of course, a lot of things. The weight that the fat reduction is less, it comes with the new muscle mass again.

To track your Slimming progress, and are, therefore, motivational Before-and-After photos on the best.

Cornelia Bertram

*The contribution of “expert explains: So much can you published will lose weight in 3 months” by FitForFun. Contact with the executives here.