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?
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.
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.
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.
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.
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.
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.
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.
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.
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.