How to reduce weight or fat within 3 months without going to the gym and paying less effort

 So you want to lose fat within 3 months, I have just recently did it and I did it exactly in 3 months and I did it totally without going to the gym and with the right approach which was a lot more enjoyable and less draining overall.

Here is my most recent picture, ignore the hair I didn't comb then before clicking lol.

Here is what I used to look like approximately 3 months ago

I am no fat loss scientists but both images of me have a difference of atleast 8–9 percent body fat.

My initial weight in the second picture was 70kg at around 18–20 percent body fat and my weight in the first picture is 60kg at nearly 10 percent bodyfat.

So moving ahead, if you want to lose weight and fat you need to maintain a caloric deficit, there is no other way around it. Let me explain in detail, but remember and I am again saying the same thing in one paragraph again “to lose weight or fat you need to maintain caloric deficit”.

So to begin with find your maintainance calories there are many calculators available online, so you can check two or three of those and take the mean value as your maintainance calories or you can convert your body weight in pounds and multiply it by 15 or 14 to get an idea of your maintainance calories.

For example suppose a person weights 80kg

To convert 80 kg to pounds → 80 * 2.2 = 176.3 pound.

To find maintainance calories = 176 * 14 = 2464 or 176 * 15 = 2640

Now to lose weight go to step 1 of calorie deficit and start by reducing at least 250–300 calories from the diet. This is not a major difference and you will hardly notice it in the beginning.

And step 2 is to burn calories by any form of cardio walking, running, cycling, swimming etc.

I personally prefer walking as it is very natural movement and is less strenuous on the body as compared to the others. So if are are like me and prefer walking make a target of walking atleast 8000 steps everyday. It can feel like a challenging number but can easily be achieved by just doing a solid 1 hour morning walk. There are numerous other health benefits to walking as well like improved cardiovascular function, low LDL cholesterol, supports joints etc.

Walking 8000 steps at an average pace nearly burns around 300 calories. So 300 deficit + 300 burned from walking means 600 less calories per day. This way in a week you burn 600 * 7 = 4200 calories

To lose 1 pound of fat you need to a deficit of 3500 calories, So by using the method I explained you burn about 1 pound per week. 4 pounds per month and nearly 12–15 pounds in 3 months, which is a decent number.

Recalculate the maintenance calories once stop losing weight with this method as the requirment of the body daily energy will change once you start weighing less, many people make the mistake of not assessing calories at regular intervals and their progress is halted.

Also I did strength training at home with dumbells to build an impressive shape.

If you want to know more about specific exercises I did subscribe to my channel for informative content and in depth content. 👇⬇️

https://youtu.be/1p49sPZns5c

Till next time ✌️

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