People who are overweight are especially aware that losing weight is not
an easy task, but it’s not impossible. Losing 50 pounds of your body
weight, in 4 months is doable -if you start with a healthy diet and
start doing a strenuous exercise routine. To make things easier for
those who want to lose weight, below we’ve outlined some simple rules
which can help you lose around 12 pounds a month or 3 pounds per week.
3 pounds per week exceed the recommended weight loss guideline, but it’s
not something you should be worried about because it is not unhealthy
or impossible. Having dedication, persistency and following the steps
we’ve created will make things easier for you and you’ll change your
lifestyle and become healthier and fit.
How to eat healthy?
Step 1
Normally, the thing you need to start doing first is-eating healthy.
Start eating high quality food, such as whole grains and stop thinking
about your calorie intake. Stay away from processed foods, carbohydrates
and sweets and instead start consuming more fruit, vegetables and lean
protein.
Step 2
Don’t overeat yourself, even if you are eating veggies only. If you
learn how to eat in moderate amounts you’ll reach your set goal of 3
pounds a week. Always include vegetables which have fewer calories but
are nutritious. Remember not to eat more than half a cup of whole grains
and 3 ounces of chicken breast, some white fish or steak. If you follow
this eating plan, you’re guaranteed to lose 50 pounds in 1 month.
Step 3
You should not forget about eating healthy fats which will keep you full
and won’t hinder your regimen of losing weight. If you add a teaspoon
of olive or coconut oil and a tbsp of chia ad flax seeds you’ll feel
even healthier. If you feel sudden cravings in between your meals start
eating nuts to satisfy your cravings.
Step 4
Forget about those 100 % natural juices, carbonated drinks, sugary
coffee drinks and alcohol. They are full of sugar and empty calories
which will make you crave for more.
Exercising
Step 1
Don’t forget that you need to burn 500 calories per 1 training session.
If you combine that with the 750-1000 calories which you’ve reduced with
your diet it means that you are losing a healthy amount of calories
daily.
Step 2
Focus more on cardio since this is the exercising that will burn the
most calories and it is what you need in order to lose more weight.
Start increasing the duration and difficulty of your exercising
gradually and this way you’ll prevent any injuries that might occur. If
you include walking for half an hour, three times a week, in a few
months you can notice how your body and habits are changing.
Step 3
Once you become a pro in fitness training, you can go to interval
training which actually includes changing sessions of intense training
and short periods for rest. Ideally, you can start by warming up. And
then switch to 2 minutes of running or walking with 20-30 minutes of
hard core working out. This training is extremely effective with weight
loss.
Step 4
In a month, you can start with weight training, as a way of increasing
the energy you burn in a day. If you want even better results you should
consider using a personal trainer at the gym. Start with pushups,
pull-ups, squats, crunches and triceps dips.
Step 5
Another major factor in changing to a healthier lifestyle is more
activity and less sitting. It is highly recommended that you take long
walks, go running, vacuuming or just simply clean the house which will
keep you on your feet. If you feel like dancing you can even do that.
