woman happy about weight loss

13 Ways to Lose Weight in 4 Months

Lose weight in 4 months

To lose weight in 4 months, you need a good diet plan that will allow you to eat less and create a calorie deficit for weight loss. Use techniques such as reducing your calories, alternate-day fasting, or eating one meal a day. Also, consider eating more high fiber and protein foods that will keep you full and satisfied for longer. Reduce snacking and eliminate sugar-filled beverages from your diet. While these changes might seem small, they will allow you to lose weight in 4 months. You will also need a good workout routine with cardio and resistance training to burn off extra calories. Exercises such as running, rowing, or lifting weights can fasten your weight loss and allow you to achieve your goals faster. Here, we share how to make these changes and many more to lose weight in months.

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How to lose weight in 4 months

  • Reduce your daily calories.
  • Try alternate day fasting.
  • Try OMAD
  • Portion control.
  • Eat more whole foods.
  • Ear more high-protein foods.
  • Add more vegetables to your diet.
  • Eat more fiber foods.
  • Cut back on sugar-filled beverages.
  • Limit snacking.
  • Do more cardio.
  • Try resistance training
  • Reduce stress.
  • Sleep well.

beef bowl

1. Reduce your daily calories.

Reducing your daily calories is the first step to achieving your desired weight loss in months. You can do this by reducing your serving portions, and eating the right type of foods. Instead of eating more high-calorie processed foods, consider more filling whole foods. You eat less but feel just as full. Also, if you’re not sure just how many calories you should be consuming, find out with this simple online calorie calculator. Most experts recommend that you aim to reduce your calorie intake by at least 500-calories daily. As it takes a reduction of 3500 calories to lose one pound, you can expect to lose about 1 -2 pounds weekly. Remember, diet comes down to 80% weight loss and 20% exercise. Use apps such as my fitness pal to ensure that your meals are within your recommended calorie consumption.

 

2. Try alternate day fasting.

Alternate day fasting is an intermittent fasting approach that calls for 36-hours of fasting followed by a normal day of eating. On this schedule, if your last meal is on Sunday at 9-pm, your next meal will be at 9-am on Tuesday morning. On your non-fasting days, you eat all your meals that are breakfast, lunch, and dinner. Alternate day fasting works so well for weight loss as you go for prolonged periods without food. On average, you might go without food for 3 – 4 days with this eating approach. Consider this approach if you want to lose a good amount of pounds in 4 months. Be warned this fasting schedule is challenging. If you’re new to fasting, start slow, start with a 12-hour fast, increase your hours to 16 then 24-hour fasts before attempting it.

healthy plate of food

3. Try OMAD

OMAD or one meal a day is another intermittent fasting schedule that calls for one meal a day. On this schedule, your fast lasts for about 24-hours, and you get to eat your meal within one hour. This schedule works just as well for weight loss because with just one hour to eat your meals, you will eat less. Consider this approach before attempting alternate day fasting.  Besides, this approach can help you lose a small amount of weight fast for a special event. Those who want to lose weight 10 pounds or 7 pounds in a couple of weeks for example. However, as your eating window is limited, focus on eating balanced meals. Include high-protein foods, veggies, carbs, and fruits in your one meal.

 

4. Portion control.

You have to eat less to lose weight. One way to ensure that you’re eating less is with portion control. Use simple portion control tips such as serving your food on smaller dinnerware. Also, consider using your hand as a serving guide. A palm size of protein foods such as; chicken or salmon for women and double for men. A fist-size of vegetables for women and double for men. One cupped hand of carbs such as rice for women and double for men. A thumb-size of healthy fats such as; coconut oil for women and double for men. Another portion control tip is to start with vegetables. Fill half your plate with vegetables and then add a quarter of protein and then lastly add in the carbs.

oatmeal with blueberries

5. Eat more whole foods.

Whole foods are good for weight loss as they keep you full for longer. Besides, eating more whole foods is a good way to cut back on processed aka simple carbs. Choose oatmeal for your breakfast rather than a sugar-filled bowl of cereal. Enjoy baked sweet potatoes for lunch instead of white rice. Instead of snacking on processed chips, have baked potatoes instead. These small changes in your diet are what will help you lose weight in 4 months.

 

6. Eat more high-protein foods.

High-protein foods should be part of the daily diet when you’re trying to lose weight for several reasons. First, they improve satiety and reduce appetite. Second, they take longer to break down, keeping you full for longer. Lastly, your body needs more energy to break down protein foods boosting your metabolism. Start your day with a high-protein meal, and you will notice that you feel full for longer and eat less throughout the day. Enjoy a hard-boiled egg or veggie omelet to start your day. Or better yet, enjoy a high-protein smoothie with protein powder and Greek yogurt. Lean cuts of meat, salmon, tuna, or other high-protein foods make for good lunch or dinner.

lettuce salad

7. Add more vegetables to your diet.

Adding vegetables to your diet is a great way to increase volume and improve satiety. Low-calorie vegetables such as spinach, broccoli, Brussel sports should be part of all your meals to lose weight in 4 months. Besides, with these vegetables, enjoy an extra serving or two without worrying about the extra calories. However, keep the preparation simple, avoid adding on high-calorie ingredients such as heavy cream when cooking these veggies. If you prefer salad, enjoy it with a drizzle of oil, seasoning, or balsamic vinegar. Avoid adding on high-calorie dressings.

 

8. Eat more fiber foods.

Increase the amount of fiber in your day to stay full for longer. Just like protein, high fiber foods such as legumes should be part of your daily diet. Besides, this is a great way to lose weight on a budget as these plant foods tend to be cheaper and last longer. While meatless Monday is a great start, it’s not enough when you’re trying to lose weight. Have beans for lunch and meat for dinner instead. This is a better way to add more fiber to your diet daily.

frappuccino

9. Cut back on sugar-filled beverages.

Added sugar is probably one of the biggest evils of the modern diet. Added sugar is in everything we consume. One popular culprit of added sugar is drinks such as; sodas, sports drinks, fruit juices, and energy drinks. These drinks are empty calories that add no nutritional value to you. When you’re trying to lose weight in 4 months, you have to eliminate these from your diet. Besides, as these drinks are high in sugar, they can increase your appetite.

 

10. Limit snacking.

Snacking is often recommended as a weight-loss strategy. However, when you’re trying to lose weight in 4 months, every calorie counts. Besides, most snack portions tend to be higher than they should be hence derailing progress. The best way is to limit if not eliminate snacking. The time between meals is often short enough that the hunger is bearable and not too uncomfortable.

woman running

11. Do more cardio.

Cardio includes any exercises that increase your heartbeat causing you to breathe faster. When done right, cardio exercises can help you speed up the calorie-burning process. Health experts recommend that you spend at least 150 – 300 minutes exercising weekly. Half this time should be spent doing cardio. Best cardio outdoor exercises include; running, jogging, walking, jumping rope, etc. Also, consider team sports such as; swimming, handball, or martial arts for cardio. If you prefer to do exercise indoors, consider running on the treadmill or rowing. Did you know you can burn as many as 252-calories in 30-minutes on a rowing machine? That is the power of high-intensity cardio exercises, it burns calories fast.

 

12. Try resistance training

Resistance training involves working against a force to build muscle and improve strength. While these exercises don’t burn as many calories short-term, the secret is in building more muscles. This way, you burn calories even at rest. A good weight loss exercise routine involves an equal amount of cardio and weight training workouts. Aim or at least 3- 4 days of weight training weekly.

breathing exercise

13. Reduce stress.

Increased levels of stress can disrupt your hunger regulating hormones. When stressed, the hunger hormone, glaring increases prompting you to eat more. While this is a natural stress response, it can test the limits of your willpower as it often leads to binge-eating or overeating. The only way to break this cycle is with better stress management techniques. Use breathing techniques, yoga, meditation, or journaling to help regulate stress. This way, you don’t turn to food when you’re stressed.

 

14. Sleep well.

Set and maintain a regular sleep schedule to lose weight in 4 months. Just like stress, bad sleeping habits can disrupt the hunger regulating hormones causing you to eat more. Most experts recommend that you aim for at least 7- 8 hours of peaceful sleep every night. No matter how busy your schedule might be, make this a habit.

How to lose weight in 4 months

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