It will take you four months to lose weight.You will be able to lose a significant amount of weight and make progress on your health goals.A four month time span will allow you to see improvements in your cardiovascular fitness if you're exercising regularly.If you want to adopt a healthier lifestyle within four months, you need to make small changes to your diet and exercise regimen.
Step 1: Cut calories and portion sizes.
You can lose a lot of weight if you watch your calories and portion sizes.If you cut out 500 calories a day from your diet, you can lose up to 2 pounds a week.You can lose up to 30 pounds in four months.Monitoring portion sizes can be used to decrease calories.Larger portion sizes may encourage you to eat more food in one sitting and consume more calories than you need.A 1 to 2 cup cup is the total portion size per meal.This will leave you feeling satisfied.
Step 2: A balanced diet is important.
It's always important to follow a balanced diet even if you want to lose weight or cut calories.A balanced diet consists of foods from each and every food group most days.You choose a wide variety of foods from each food group and follow the appropriate portion sizes.You should include a serving of lean meat at each meal.Eggs, tofu, seafood, and low-fat dairy are some of the items you can choose.These foods will help you control your hunger and support your weight loss.Half of your meal or plate should be vegetables.A 1 cup serving of vegetables or 2 cups of salad greens is enough.Vegetables can add a lot of calories to your meals.You can eat a single serving.There is fruit as a treat.You can serve 1/2 cup or 1 ounce of whole grains.Adding fiber to your diet can be accomplished by including a serving or two of these during the day.
Step 3: Limit your snacking.
It won't ruin or stall weight loss if you have an occasional snack.A well-planned snack can aid in weight loss.It is possible to get a boost of energy, nutrition or fuel from snacking.You need to know when and how to eat a snack.If you want to lose weight and have a snack, aim for a 150 calories snack.You can lose a decent amount of weight within four months if you stick to a lower level of calories.You should include a fruit or vegetable with your snacks.It is possible to give you some energy and keep you satisfied.If there is more than four hours between your meals, you should only snack.Don't snack out of boredom or stress.A small Greek yogurt, a piece of fruit and a low-fat cheese stick are some of the smart snack options.
Step 4: It's a good idea to avoid high-caloric processed foods.
You should limit or avoid certain foods when you're trying to lose weight.Large quantities of processed foods can stall weight loss.Many processed foods have added sugars and are high in calories.If you limit these foods from your diet, you will be able to stick to a lower calories diet.The processed foods that won't help weight loss are sweetened beverages, breakfast pastries, candy, cookies, cakes and pies, frozen meals, ice cream, processed meats, fast foods, chips and crackers and canned.
Step 5: It is necessary to drink adequate fluids daily.
Water can be a factor in your weight loss plan.Your diet and health will be affected if you don't drink enough.If you're more active, you may need up to 13 glasses a day.You know you're well hydrated when you don't drink a lot and your urine is pale yellow by the end of the day.Water can help you lose weight because it makes you less hungry throughout the day.It's easier to stick to a smaller portion when you drink a large glass of water before a meal.
Step 6: Each week you should do 150 minutes of exercise.
Cardio is an important part of your weight loss plan.You can influence your weight loss with this type of exercise.Including regular amounts of cardio throughout the week will help you lose weight.These activities can raise your heart rate and burn calories.A minimum of 150 minutes or 2 1/2 hours of aerobic activities each week is required.This will give you many health and weight loss benefits.Moderate cardio activities include jogging/walking, dancing, cycling, taking an aerobics class or doing water aerobics.
Step 7: You should include a few days of strength training.
Adding strength training to your exercise routine is beneficial.Weight loss can be supported by this type of activity.20 minutes of strength training one to three times a week can help build lean muscle mass, prevent osteoporosis and increase metabolism.Your body can burn more calories at rest if you have more lean muscle mass.You can change your body's metabolism and lean muscle mass in four months.
Step 8: Increased lifestyle activity.
Increased cardio and strength training can offer many benefits, but it's not the only way to lose weight.In a four month period, this extra activity can affect your weight loss.You already do lifestyle activities as part of your day.Taking the stairs, walking to and from your car, and doing household chores are examples.Many studies show that these activities are equally beneficial to weight loss and overall health as planned or structured cardiovascular exercise.Think of ways to increase your exercise.Is it possible to park farther away from your office?Is it possible to schedule a 10 minute walk break or yoga session on your lunch hour?Is it possible to take more stairs?The activities will help you burn calories throughout the day.
Step 9: You should include at least one rest day a week.
You can make significant progress on your weight loss and physical fitness in the course of four months.As you ramp up your activity levels, you need to be careful and aim to prevent injuries.During the week, it's important to take good care of your body and allow it to rest and recover.During rest, strength and muscle mass gains occur.Your body needs to rest and recover so that it can keep performing at its current level.If you don't plan a rest day, you might see a stall in your weight loss progress.
Step 10: There is a possibility that this will be the case.
Journaling is a great way to lose weight.This will be true when you're losing weight over a long period of time.You can write about your goals and progress in your journal.It might be a good idea to keep a food diary.It can give you an idea of what's working and what isn't in your diet plan.
Step 11: Track your weight and height.
Tracking your weight and other data during the four month weight loss period is a good idea.Tracking your weight can help you decide if your diet is working or not.You should weigh yourself about once a week.The same day of the week, weigh yourself in the same clothes or without them.You can see a more accurate trend for weight loss.You can measure different things.Measure your body parts.You should only be able to see the changes once a month.
Step 12: Make some changes.
Reexamining your progress, goals, and any changes you want to make, after your four month weight loss plan is over, is a good idea.You might be satisfied with your weight loss after four months.Keep up with the healthy lifestyle behaviors you have adopted.It's possible that reverting back to previous habits will cause you to regain the weight you've lost.Continue with your current diet and exercise plan if you want to lose more weight.You should reexamine your plan if you still want to lose more weight.Did you exercise enough?Did you snack more often?To see where you can make changes, review food journals or exercise logs.Keep going and make the necessary adjustments.