The process of losing weight is never an easy task, especially if you havelots of pounds to shed. However, nothing is impossible and even more than 50 pounds can be shed in a period of about 4 months if you start a healthy diet regimen and a strenuous exercise. Following these rules is going to help you lose around 12 pounds per month, or on average3 pounds a week. Even though this exceeds the recommended weight loss guidelines of about 1-2 pounds a week, you don’t need to be worried because it’s not unhealthy nor impossible. You just have to be dedicated, persistent and to follow the steps that we’ve prepared for you. They include a healthy diet and exercise – a general healthy lifestyle that should be adopted on the long-term if you want to reach your goal and to stay there.
The first thing that you need to do is to start eating healthy. You should introduce whole grains, don’t count the calories, and eat high-quality food. Avoid processed food, carbs, and sweets,choose natural sugars (fruit), veggies, whole grains andlean protein instead.
You must never overeat, even if it’s the healthiest dish in the world. You should always eat in moderation since the overeating won’t help you reach the 3 pounds a week goal. The portions should always include half a plate full of vegetables with few calories but nutritionally rich. You must not eat more than half a cup of whole grains and a 3-ounce serving of lean protein likewhite fish, chicken breastor flank steak. Strictly following this eating plan is the only way to lose 50 pounds in 4 months, and deviating from it is going to undermine your success.
Your meals must include healthy fats as well. They will keep you full and won’t get in the way of your regimenfor losing weight. Add one teaspoon of olive oil, coconut oil, 1 tablespoon of chia seeds or flax seeds and a quarter of an avocado in your smoothie or salads. Eat nuts between the meals to satisfy your cravings.
Alcohol, carbonated drinks, “100% natural” juices and sugary coffee drinks are a very big NO. They are pumped with sugar and empty calories thatare only going to make you crave for more.
Your goal must be burning 500 calories per one training session. In combination with the 750-1000 calories that are reduced by your diet, you’ll lose a healthy amount of calories each day.
Focus on the cardio since it burns the most calories and that is what you need in order to lose weight. Gradually increase the duration and the difficulty of your training otherwise yourisk hurting yourself. Start walking for about 30-45 minutes 3 times a week, and then increase the duration and the frequency after a couple of weeks. After a few months you could change the routine and try bike riding, swimming,or fitness workout. You have to change the training for maximum fat burning.
Once you master the fitness training then you can continue with interval training which includes alternating sessions of intense training and short rest periods and it gives incredible results. You can start by warming up and then replace 2 minutes of running or walking with about 20-30 minutes of hard work out. This type of training was proven extremely effective in the weight loss process.
After a few weeks you could add weight training to your routine to increase the daily energy burn. You should hit the gym and consult a personal trainer for best results. In case you don’t feel like going to the gym you can perform these exercises at your home as well. Do about 8-12 repetitions in a set for every major muscle group two times a week, never in consecutive days. You could do squats, pushups, pull-ups, crunchesandtriceps dips. When you master the exercises add weights such as dumbbells or resistance bends and do the same exercises.
The sedimentary lifestyle is detrimental to your goal therefore you have to avoid sitting and try to be more active. Take long walks, go out bowling, run, vacuum and clean the house, everything is fine as long as you’re up on your feet. You could even go dancing just to spice the things up! You can do whatever you like just avoid sitting for too long, and it will undermine your success!