Diet and Fitness Expert
Hello! A friend of mine is getting married in three months and wants to lose some weight to look their best. Do you have any tips for safely losing 20 kg in that time frame? Thanks!
Diet/fitness specialist
March 26, 2025
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It’s great that your friend is motivated to get in shape for the wedding! Dropping 20 kg in 3 months is an ambitious goal, but with the right approach, it’s achievable. Here are some suggestions:
Consult a Professional: It’s always best to consult a dietitian or a personal trainer for personalized advice. They can create a tailored plan that suits your friend’s needs.
Balanced Diet: Encourage a diet rich in whole foods, including plenty of fruits, vegetables, lean proteins (like chicken, fish, tofu), and whole grains (like brown rice, quinoa). Cut down on processed foods, sugary snacks, and beverages.
Caloric Deficit: To lose weight, your friend needs to consume fewer calories than they burn. A healthcare provider can help determine an appropriate caloric intake to achieve that.
Regular Exercise: Aim for a mix of cardio (like running, cycling, or swimming) and strength training. A good goal would be at least 150 minutes of moderate aerobic activity each week along with muscle-strengthening exercises on two or more days.
Stay Hydrated: Drinking plenty of water can help control hunger and improve metabolism. Sometimes thirst is mistaken for hunger.
Sleep and Stress Management: Lack of sleep and high stress can hinder weight loss. Encourage good sleep hygiene and stress-relief practices.
Track Progress: Keeping a food diary or using an app can help your friend stay accountable and monitor their progress.
Stay Motivated: Remind your friend to celebrate small milestones and stay focused on the end goal. Support from friends and family can also make a big difference.
Remember, it’s important to approach weight loss in a healthy and sustainable way. Quick fixes are often not the best long-term solutions. Good luck to your friend!