The scientific weight loss process usually takes 10 - 12 weeks. In the first week, you should maintain calorie intake at a stable level, ensuring science and not causing fatigue.
According to calculations, a normal person needs 2,000 calories/day to stay active. So, instead of cutting back 300 - 500 calories suddenly, start cutting back 100 - 200 calories in the first week.
Here is a 12-week calorie analysis for a diet plan:
Week 1: Maintain your current calorie intake (or cut 100 calories/day), get enough sleep, and exercise at a low level.
Week 2 - 4: Cut 100 - 200 calories/day compared to the first week.
Week 5 - 8: Cut 200 - 300 calories/day compared to last week.
Week 9 - 10: Cut 300 - 500 calories/day compared to last week.
Week 11: Cut 200 - 300 calories/day compared to last week.
Week 12: Cut 100 - 200 calories/day compared to last week.
In fact, reducing 100 - 200 calories/day is quite simple. First of all, you need to make sure to drink 2 liters of water/day, divide meals and eat enough meals, about 300 calories per meal and snack. In meals, focus on protein, green vegetables, limit fat and starch.
Once you have implemented this principle and switched to cutting 500 calories, you should be more steadfast and don't give up halfway. Here is a sample menu of 1,200 calories/day in the last weeks that you can refer to:
Breakfast: A serving of ham, mushrooms and spinach (about 230 calories). unsweetened yogurt with banana, black strawberry, strawberry, raspberries (about 130 calories).
Morning snack: A handful of berries, grapes or strawberries (about 20-50 calories).
Lunch: A serving of brown rice with chicken and broccoli (about 300 calories).
Post-workout snack: An apple with 1 - 2 tablespoons almond butter (about 270 calories).
Dinner: A serving of stewed chicken with beans (about 330 calories).
Remember that in the process of losing weight, you must combine exercise and scientific rest.
