Lose 12 kgs in 80 days: A Structured Routine for Meal Plans and Exercise

Many people aspire to lose weight and achieve their fitness goals, but often find it challenging due to lack of a structured routine. The question “Can I lose 12 kgs in 80 days?” is a common one, and the answer is yes, it is possible. However, it requires a well-planned routine that includes a balanced diet and regular exercise. This article will provide a comprehensive guide on how to lose 12 kgs in 80 days, including meal plans and exercise duration.

Understanding the Basics

Before diving into the routine, it’s important to understand the basics of weight loss. To lose weight, you need to create a calorie deficit, which means you burn more calories than you consume. One kilogram of body weight is approximately equal to 7700 calories. Therefore, to lose 12 kgs, you need to burn about 92,400 calories more than you consume over the 80 days. This equates to a daily calorie deficit of about 1155 calories.

Meal Plan

A balanced diet is crucial for weight loss. Here’s a sample meal plan that you can follow:

• Breakfast: A bowl of oatmeal with fruits and nuts.
• Mid-Morning Snack: A piece of fruit or a handful of nuts.
• Lunch: Grilled chicken or tofu with a large serving of vegetables and a small portion of brown rice or quinoa.
• Afternoon Snack: A protein shake or a yogurt.
• Dinner: Baked fish or lentils with a side of vegetables and a small portion of whole grain bread.

Remember to drink plenty of water throughout the day and avoid sugary drinks and alcohol.

Exercise Plan

Exercise is an essential part of any weight loss plan. Here’s a sample exercise routine:

• Cardio: 30 minutes of cardio exercises like running, cycling, or swimming, five days a week.
• Strength Training: Two days a week, focus on strength training exercises like weight lifting or bodyweight exercises.
• Flexibility and Balance: Incorporate yoga or Pilates into your routine for flexibility and balance.

Remember, it’s important to start slow and gradually increase the intensity of your workouts to avoid injury.

Conclusion

Losing 12 kgs in 80 days is achievable with a structured routine of a balanced diet and regular exercise. However, it’s important to remember that everyone’s body is different, and weight loss may vary from person to person. Always consult with a healthcare professional before starting any new diet or exercise program.