How to Lose 45 Pounds in 4 Months
Losing 45 pounds in four months may seem like a lofty goal but it is actually quite realistic. It's easier to tackle this goal if you break down the weight loss into daily or weekly targets. You will need to lose roughly one-third of a pound every day or two-and-a-half pounds a week. Considering most experts, including doctors at the Mayo Clinic, believe you should lose one to two pounds per week, this is an achievable and healthy weight-loss objective.
Instructions
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Breakfast is the most important meal when trying to lose weight. Begin every day with breakfast. Studies show that people who do not eat breakfast are more likely to be overweight. Skipping breakfast will cause you to be hungry and eat more calories throughout the rest of your day.
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Eat five to six smaller meals throughout the day, approximately two to three hours apart. This will keep your metabolism going because it takes energy to digest food.
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Beer and other alcoholic beverages are considered empty calories. Stay away from empty calories that do not have any nutritional value. This includes alcohol, junk food, desserts, soda and sweetened drinks. Subtracting one can of soda from your day will add up to a five-pound weight loss in four months.
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Keep track of everything you eat. Studies show most people underestimate the number of calories they eat and that those who keep a food journal lose double the weight of those who don't.
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Perform cardio exercise for an hour every day. A 150-pound person will burn between 450 and 600 calories during a 60-minute jog. This exercise alone can add up to a 20-pound weight loss over four months.
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Add resistance training to your workouts to boost your metabolism. Add resistance training to your workouts. Lifting weights will build muscle, which will actually help you burn more calories over the long run. Muscle is more metabolic than fat meaning the more muscle you have, the higher your metabolism is. A high metabolism will help you burn more calories so you will lose weight faster.
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Walk to work rather than drive. Add extra physical activity throughout your day. Walk instead of driving when possible. Take the stairs instead of the elevator. Take walks during your lunch hour. Little bouts of activity add up over time.
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References
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- Photo Credit diet image by pershing from Fotolia.com breakfast image by Jarek Miarka from Fotolia.com beer in beer-mug image by Witold Krasowski from Fotolia.com senior power one image by Paul Moore from Fotolia.com business walk image by Aaron Kohr from Fotolia.com
