4 Month Diet and Exercise Plan
Healthy Weight Loss
Take It Slow
It is not right to make yourself suffer from starvation and working out all day long. No pain no gain is a great motto for those who want to lose weight, but you should not take it literally. You cannot achieve the desired result overnight, and by overworking you are likely to harm yourself. You should let your body adapt to changes in order to prevent stress. Start with light exercises and gradually increase the difficulty. The same goes for nutrition: start small, and soon you will be able to lose 70 pounds in 4 months. While losing weight is already a challenging task, maintaining it is even harder. It is proven that those who lose weight rapidly tend to gain it even quicker. On the other hand, those who lose weight steadily (1-2 lbs. weekly) are better at keeping fit and preventing weight gain ( 4 ).
Ideal Weight Loss Plan
To hit the weight loss jackpot, you should burn more calories than you consume. According to the Mayo Clinic, you need to burn 3,500 calories to lose 1 lb. of fat. To lose 1 lb in a week, it is suggested that you try to burn at least 500 calories more than you consume each day. If you want to lose your weight faster, you can burn up to 1,000 calories more than you consume each day, which equals 2 lbs. of fat over the course of the week ( 1 ). As a result, you will lose about 8 lbs. after a month of substantial physical activity coupled with reduced-calorie diet. You can try pushing harder, but this might be stressful for your physical and mental wellbeing. Remember that before getting your weight loss journey underway, you should always consult your doctor.
Physical Activity To Lose 70 Pounds In 4 Months
Exercising
It is not a secret that exercising is key to losing body fat. There is no need to start off with complicated workouts that last for an hour. You can start with 15-minute workouts and, noticing the improvement in your skills and body condition, proceed to longer workouts. As for the exercises, you can do cardio exercises, strength training, or swimming. Any of these will make you lose calories and, subsequently, weight. Furthermore, it is better to combine different exercises. For example, one day you go jogging and the next one you exercise with resistance bands and weights ( 2 ). Similarly, you can choose to work out in the morning and in the afternoon, alternating different types of exercises. However, before starting any new physical activity, you should consult a doctor and a professional fitness trainer. They will help you create a workout plan suitable for you.
Movement
It is not necessary to bang out hundreds of crunches or mindlessly crank out squats to slim down. Apart from exercising, you can start walking instead of using public transport. Likewise, you should climb the stairs rather than use an elevator. Accordingly, such simple steps can positively contribute to your body transformation and change your lifestyle once and for all. Sufficient movement not only makes you thinner but also improves your heart rate and lungs ( 3 ).
Read More: 30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?
Nourishment
Cut Your Portion Size
Remember that losing weight is not a marathon, where you have to push beyond your limits to cross the finish line as fast as possible. To lose fat, you should take your time. First, you should reduce your portions slightly. If you struggle with hunger, you should eat fiber-rich fruits or vegetables instead of high-calorie products ( 1 ).
Cut Back On Caloric Foods
At the same time, you should forgo particular foods, such as, for instance, sugary drinks which contain approximately 250 empty calories. Instead, you should opt for low-fat or skimmed milk, sugar-free tea, and water ( 3 ). Keeping up with your fluid intake is supremely important in order to increase your metabolic rate and avoid dehydration. In addition, it is better to substitute high-calorie foods with low-calorie items. Therefore, you should count the calories you consume with each product ( 1 ). Given a plethora of calorie counters online, it is not difficult at all.
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Eat Regularly
Apart from eating the right food, it is essential to have regular meals. That is, you should eat frequently, about five times per day, but the portions must be small. In addition, it is not recommended to ignore breakfast. If you do, you'll undeniably fall prey to punishing hunger pangs which will put you at risk of going off-plan and giving into your unhealthy eating habits like junk food snacking or binge-eating ( 1 ).
Sufficient Sleep
Sleep is an integral part of a healthy lifestyle and proper sustainable weight loss. In fact, it is strongly recommended that you sleep for 7-9 hours a day to prevent disruption in hunger hormones. If a person under- or oversleeps, they are likely to gain 3-5 lbs. ( 5 ). Consequently, if you want to become thinner, you should regulate your sleeping.
FAQs
Is It Safe To Lose 70 Pounds In 4 Months?
It depends on your body condition and weight, which is why you should consult your doctor regarding this question. What you must remember is that you should aim at your ideal weight. If your weight is healthy, losing it will only endanger your well-being.
How Long Does It Take To Lose 70 Pounds?
It depends on the amount of calories you burn. If you burn 3,500 calories, which amounts to 1 lbs. per week, you will lose 4 lbs. a month. Consequently, you will need 17.5 months to achieve your goal. However, if you lose 2 lbs. per week, you will spend almost 9 months to lose 70 lbs. Remember, going beyond 2 lbs. can be unsafe, so consider discussing it with a doctor.
If I Have A Heart Condition, Should I Do Cardio Exercises?
In most cases, cardio exercises are not forbidden for those with a heart condition, but your doctor should tell you what exactly you are allowed or not allowed to do.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Counting calories: Get back to weight-loss basics (2018, mayoclinic.org)
- Exercise and Weight Loss (2018, webmd.com)
- How to Lose Weight (2007, nyc.gov)
- Losing Weight (2020, cdc.gov)
- Weight loss strategies that really work (2010, researchgate.com)
4 Month Diet and Exercise Plan
Source: https://betterme.world/articles/how-to-lose-70-pounds-in-4-months/