How Much Weight Can I Lose In 4 Months? If you want to lose weight fast, 16 to 32 pounds is a realistic goal. However, your weight, age, height, gender, and lifestyle will also determine how quickly you can lose that much weight. The following are a few tips for healthy, sustainable weight loss. First, consult your doctor before making drastic changes to your diet and exercise routine. Once you’re sure your diet and exercise routine are compatible with your goals, stick to it!
1-2 pounds per week is healthy, sustainable weight loss
Losing weight is tough. A healthy weight loss goal is 1-2 pounds per week. It involves lowering calories, increasing physical activity, and changing lifestyle habits. The weight loss will benefit your health and self-esteem. You can lose weight by exercising, eating the right kinds of foods, and cutting back on unhealthy snacks. Regardless of your age, you can lose weight naturally and sustainably with the help of these tips.
To lose weight safely and effectively, experts recommend losing one to two pounds per week. However, you must remember that losing more weight than that will result in more problems than benefits. You must maintain the correct calorie deficit to lose weight. Losing one to two pounds per week requires approximately 3500 calories a week. You should aim for a calorie deficit of at least 1,000 calories per day.
A sedentary woman burns about 1,600 calories per day. Consequently, if you try to trim even 500 calories per day, you’ll end up losing a pound of fat. The best way to lose weight and maintain it is to eat less than you consume. Besides, by burning off more calories, you’ll be less likely to become weak, irritable, and hungry. A healthy weight loss goal is between two and three pounds per month.
Fad diets can lead to unhealthy eating habits and nutritional imbalances. Fast weight loss plans can also lead to yo-yo dieting and unhealthy eating habits. Healthy, sustainable weight loss is gradual and requires a lifestyle change. A gradual, healthy, and sustainable weight loss plan takes four months to lose a hundred pounds, and you’ll maintain your ideal weight without the stress of extreme dieting and exercise.
You can lose two pounds per week by walking. Walking doesn’t fry your central nervous system and is heart-healthy. It also keeps your muscles and joints active and limber. It can help you lose two pounds per week without causing a calorie deficit. You can also follow a healthy weight loss plan by adding exercise to your routine. So, keep reading! And, remember, it’s not too late to start the process of losing weight.
Consult a doctor before making drastic changes to your diet or exercise routine
Often people start diet plans with extreme changes to their diet and exercise routine. However, making sudden changes to these activities can worsen any underlying health issues. Those with chronic illnesses, such as diabetes, should consult with their doctors to determine if diet and exercise modifications are appropriate for their conditions. If you have a thyroid disorder or an underlying medical condition, you should consult with your doctor before making any sweeping changes to your lifestyle. Your doctor can help you determine which activities to prioritize and which ones to avoid.
Avoiding saturated fats and trans fats
The American Heart Association and the USDA recommend that you avoid at least 5 to 6 percent of your daily calories from saturated fat. Instead, opt for leaner meats, 2 percent milk products, and vegetables. While it may seem difficult to cut out all saturated fat, health professionals recommend that you increase your intake of foods rich in unsaturated fats. Rather than consuming high amounts of processed foods, make your meals from scratch and bake homemade cakes and bread.
Saturated and trans fats are both unhealthy. They raise the levels of bad LDL cholesterol in the blood, lower HDL cholesterol, and increase the risk of heart disease, diabetes, and stroke. Most of the trans fat found in the Western diet is artificial, but small amounts are naturally occurring in certain meats. Trans fats are added to packaged foods, frozen pizza, and fried foods. You can easily spot these foods by checking the nutrition label.
However, saturated fats can be good for you. While you may be satisfied with butter or bacon, they will help you lose weight. These types of fats will also lower your hunger. While saturated fats can increase your risk of heart disease, they will also contribute to your body’s LDL cholesterol levels. However, if you are concerned about your cholesterol level, consult your doctor before increasing your saturated fat intake.
The World Health Organization has urged governments to eliminate trans fats from their products. The FDA has taken steps to remove artificial trans fats from processed foods. Artificial trans fats are bad because they increase your LDL cholesterol, which increases the risk of heart disease. Saturated fats are naturally found in meat and dairy products, while trans fats are artificially manufactured. However, they are often found in foods that are not labeled.
Instead of eating high amounts of saturated fat, choose unsaturated fats. Replace butter and cheese with olive or grapeseed oil. Saturated fats are bad for your heart, so try to limit your intake of these foods. You can also opt for low-fat yogurt, cottage cheese, and low-fat dairy products. Avoid coconut oil and coconut oils, as they have high levels of trans and saturated fats.
Including cardio throughout the week will help support weight loss
The importance of cardiovascular exercise in a weight-loss plan is undeniable. In addition to increasing your metabolic rate, this type of exercise also burns calories and is, therefore, a must-do for weight loss. However, you must choose the right form of cardio to reap the benefits of weight loss. High-intensity exercise, such as running, cycling, or swimming, will increase your daily calorie expenditure and therefore support weight loss.
While you can choose from a variety of cardio exercises to support weight loss, a good choice is to perform interval-based or steady-state exercises. Interval-based cardio involves alternating short periods of high intensity with low-intensity rest periods. An example of an interval cardio workout is alternating jogging with sprinting. The duration of the intense periods should be shorter than two minutes, and recovery periods should last at least two to four minutes.
In addition to walking, you should also try to engage in some moderate-intensity aerobic activity. The Mayo Clinic recommends a total of 300 minutes of moderate-intensity activity per week, which equates to about 60 minutes daily. You can also break up the total time spent on aerobics into three smaller workouts each day if you are busy with other activities. It is important to note that moderate-intensity exercise is not the same as intense exercise, and you can choose a lower-intensity cardio routine for those who are physically limited or have limitations.