To lose 3 to 6 kg per month, you must adhere to a series of principles. In this article, we want to tell you these scientific points.

The most important point: calorie deficiency

The first and most important thing to reduce fat is to reduce calories. You cannot lose any weight until you are consuming fewer calories than your body needs. In relation to weight loss, it is important to know the calories of weight balance. Weight balance calories mean the amount of food you can eat so that you do not gain or lose weight.
We can consider weight balance calories as a measure for weight loss. That is, if we want to lose weight, we must reduce our calorie intake to less than our weight balance. In this situation, our body uses energy sources stored in the body to supply this lack of energy, of which fat is one of them.

So, first of all, you should take a close look at the calories you consume from your diet. You can use a series of calorie calculators to calculate the calories you need to lose weight.

The second point: resistance exercises

As we said in the previous section, the calorie intake from the diet is very important. But there is another factor for rapid weight loss. Calories consumed during the day also affect fat loss. Exercising is one of the ways to increase the calories consumed during the day. You can choose any sport to increase your calorie intake, but for weight loss, resistance training is one of the best options.
Resistance training leads to engaging muscles and increasing metabolism. A higher metabolism increases your fat burning. Basically, one of the reasons for slow weight loss is low metabolism. You can increase your metabolism by doing resistance exercises and building muscles. Body weight training, weight training, TRX, etc. are the best resistance training options.

The third tip: cardio exercises

So far we have found that exercising can increase fat burning by increasing calorie burning and metabolism. Another example of exercise to lose weight is cardio exercise, which has different types. Exercises such as fast walking, running, cycling, burpees, etc. are among these exercises.
In addition to health benefits, cardio exercises increase calorie burning, metabolism and lipolysis. The best way to lose 3 to 6 kg per month is to combine cardio and resistance exercises. For example, you can use resistance training 3 days a week and devote 2 days to cardio training such as cycling, swimming, running, etc.

The fourth point: 3 to 6 meals a day

Some people believe that in order to lose 3 to 6 kilos per month, the number of meals per day should be increased to increase metabolism. This view is wrong. The number of meals in a day has nothing to do with metabolism. On the other hand, fewer meals can change the hormonal balance in the body in a way that increases fat burning.
Our suggestion for you is to eat between 3 and 6 meals a day. It is better to make these meals with quality foods such as protein, fiber and complex carbohydrates.