Your 4 Month Weight Loss Plan for Safe Long-Term Results

4 Month Weight Loss Plan

Did you know that you can lose a good amount of weight in the span of just four months? It’s true! But the key to losing weight successfully, as well as safely, lies in knowing how to come up with a plan that will help you achieve long-term results. After all, no one likes temporary weight loss!

To get started, check out our tips for a 4 month weight loss plan that just about anyone can try.

Slow and Steady Weight Loss Wins the Race 

First off all, it is important to have realistic expectations before going into your 4 month weight loss plan.

Experts recommend losing only a pound or two every week. So, in the span of four months, you can expect to lose anywhere from 16 pounds to 32 pounds. Not bad at all, right?

Although it might be tempting to try to lose upwards of 10 pounds per month, even if you only hit 4 pounds in a month, you are on the right track, and it will add up over time if you remain consistent in your efforts.

Put a Lot of Effort into Refining Your Diet 

As part of your 4 month weight loss plan, you should really home in on your diet. That way, you can improve your eating habits, as well as establish a new routine that will allow you to keep the weight loss for a long time to come.

According to Livestrong, you can follow a low-calorie diet more easily by:

  • Consuming more foods that are natural and unprocessed
  • Ditching sugar, saturated fat, and refined grains
  • Eliminating any foods that are high in calories, yet low in nutrition

By following these steps, you will immediately begin to cut back on your calorie intake, which is an integral component to any effective weight loss plan.

Then, when it comes to meal planning, keep it simple: have some protein, fresh fruits and vegetables, and whole grains to create a balanced meal that includes energizing carbohydrates, healthy fats, and plenty of fiber. You’ll feel full and satisfied, and you won’t be reaching for a snack in an hour either.

Finally, Tackle Tough Workouts with the Help of a Weight Management Supplement 

In addition to eating right, you know that you need to exercise in order to lose weight, right? But, if you struggle with your energy level, getting to the gym or exercising at home can be difficult. In that case, consider taking a high-quality diet pill that contains energizing ingredients. That way, you can get the extra support you need to tackle a tough, calorie-burning workout that will help you hit your 4 month weight loss goal.

Healthy Weight Loss When You Need to Lose Over 30 Pounds

Weight Loss of Over 30 Pounds

Do you need to lose more than 30 pounds in order to get down to a healthier weight? While you might think of this as an insurmountable challenge, this level of weight loss is possible if you set yourself on the right path, put consistent effort into your strategy, and take a safe and natural approach.

How can you achieve healthy weight loss when you need to lose over 30 pounds? Check out our tips below to get started!

Take a Holistic Approach 

First off, to achieve any amount of weight loss, but especially if you need to lose a lot of weight, you want to take a holistic—not an extreme—approach. This journey needs to be sustainable, and it is something that will take time. Remember, you need to be patient because experts recommend only losing 1 to 2 pounds per week to keep things safe.

What do we mean by holistic? Well, beyond cutting calories and counting how many calories you consume through the foods and drinks that you enjoy throughout the day, you should also look at your lifestyle on a whole.

Ask yourself questions like:

  • Are you drinking too much alcohol, which can lead to weight gain and make it harder to slim down?
  • Are you working out enough, or are you too sedentary?
  • Are you eating a lot of processed and packaged foods, even though they might be low in calories? 

Eat Clean 

Replace unhealthy foods with clean, lean, low-calorie, nutrient-dense, fresh foods. This is the best way to achieve weight loss, particularly when you need to lose a lot of weight, such as 30 pounds, in an efficient manner.

The great news is that there are plenty of delicious recipes that you can prepare at home using whole-food ingredients. Everything from hearty salads and soups, to meals packed with healthy fats and fiber that fill you up and keep you full, are possible when you put the effort in. And, by switching to clean, natural foods, you will be taking steps to support your overall health, not just your weight. 

Go Beyond Cardio 

Finally, when it comes to your workout routine, if you want to lose 30 pounds or more, do more than just cardio. While cardio is great at getting your heart rate up, building endurance, and burning fat and calories, you shouldn’t neglect strength training to build muscle that will increase your metabolic rate and burn more fat as well.

Ready to put your plan into action? Let’s go!

Lose Weight Gradually to Keep it Off

Lose Weight Gradually to Keep it Off

When you want to lose weight, you want it to happen quickly. No one wants to spend weeks or months, or even years, working hard by dieting and exercising to slim down to their target weight.

Unfortunately, when it comes to weight loss, you shouldn’t rush the process or expect the results to come sooner than they safely should. In fact, experts always recommend gradual weight loss, especially if you want to keep the weight off for a long time to come.

Continue reading to learn about fast weight loss vs. gradual weight loss, and why gradual weight loss is always the way to go.

Gradual Weight Loss Can Lead to Longer Lasting Results

Most people are tempted to try and lose as much weight in the shortest amount of time that they can. This strategy can actually lead to unwanted results. Studies have shown that people who lose more than 2 to 3 pounds a week tend to gain the weight back faster as soon as diet and exercise is taken out of their daily routine. Losing more weight than your body will naturally allow will also cause you to lose muscle along with fat. In fact, losing more than 3 lbs per week is considered unhealthy and can lead to more serious health risks than feeling hungry and having food cravings.

Water Weight, Calories, and Fat: What You Should Know

When you set a goal for successful weight loss, you want to ensure it’s going to stay off. In the first few weeks of diet and exercise, many people experience rapid weight loss between 3 pounds and 5 pounds per week. Much of this weight is considered water weight that is used and lost through perspiration.

One pound of fat contains an average 3,500 calories, over a week’s time, to lose two lbs of body fat one would have to cut their caloric intake by 1,000 calories per day to make up for the 7,000 calories in two pounds of fat. By reducing caloric intake by 1,000 calories a day, not only will you remain hungry, but your body will also activate its famine response where your body will store fat instead of using it as fuel.

When You Don’t Focus on Gradual Weight Loss, Problems Might Arise

There is also an increased risk for additional health concerns for those who attempt to lose weight faster than your body is ready to lose naturally:

  • Dehydration- the majority of initial weight loss comes from losing water weight. Our bodies need water to function properly. Losing too much water weight can lead to dehydration. In fact, when you are dieting it is recommended that you drink more water to stay hydrated and when consumed during meals can help you eat less.
  • Fatigue- Most people think that by cutting your caloric intake in half you will lose weight faster. While this may be true for quick weight loss it will gradually catch up with you in the long term. Our bodies turn calories into energy. Without sufficient energy you will feel tired and lose motivation for exercise. Your metabolism will suffer.
  • Malnutrition- Also by restricting caloric intake our bodies become deprived of the nutrients it needs to function properly. Vitamins and minerals are essential for keeping our skin, muscles, organs and bones healthy.
  • Other health risks of trying to lose too much weight too quickly include ketone build up, heart rhythm disorders, gallstones, loose skin, weakened muscles, and digestive disorders.

How to Achieve Gradual Weight Loss Effectively and Safely

To maintain overall health and lose weight, it is recommended that you cut your caloric intake by no more than 500 calories a day. In addition, sticking to an exercise routine between three and five days a week can help keep the weight off and ensure you are burning true body fat.

According to WebMD, there are several ways that you can go about achieving a safe and healthy amount of gradual weight loss when you are working on slimming down. Those gradual weight loss steps include the following:

  • Being careful about the beverages that you consume, as you can take in a lot of calories and sugar without realizing if you are drinking those calories and sweeteners. Stick to pure water as much as possible. And, drinking more water can even help reduce your appetite at mealtime by filling your belly before you start eating the food. When you want something other than water, stick with pure fruit and veggie juices that don’t contain additional sweeteners, or unsweetened teas.
  • Choose whole grains instead of refined grains when you’re working on gradual weight loss. In other words, ditch the white flour products, like bread and pasta, for those that are made with whole grains, like whole wheat. Other whole grains that are great for dieters include brown rice, rye, bran, and quinoa. These will fill you up, and keep you satisfied, with nutrients and fiber, and they can even help support a healthy metabolic rate for weight loss.
  • Are you getting enough fruits and vegetables into your diet? If you aren’t, you might find it harder to achieve your weight loss goals. Experts recommend consuming a greater amount of fruits and veggies that are low in calories, as this can help satisfy you so that you don’t end up eating other foods that are higher in calories and fat. You can do this, for example, by reducing the amount of meat that you eat and making the focus on your plate the vegetables. You can also start off dinner or lunch with a salad or veggie soup to fill your belly before the main course, thereby helping you reduce portions. Plus, these foods will deliver plenty of energy, thanks to the myriad nutrients that they contain.

Remember, Gradual Weight Loss Is Best

Weight loss shouldn’t feel like a punishment and although it may feel like losing 1-2lbs a week can take too long, over time you will notice that losing weight through diet and exercise rather than starving your body will last much longer and you won’t be subjected to the diet roller coaster. It’s important to remember that slow and steady wins the race; losing two pounds a week over 6 months time equates to a 50lb weight loss!

These Delicious Winter Spices May Help Your Dieting Success

Winter Spices for Weight Loss

Shedding pounds during the winter season can be tough. With so many tasty, hearty foods to enjoy, especially during the holidays, you might not be as focused as you should be on limiting your portions and reducing your calorie and fat intake. Plus, during the winter, when you can’t enjoy the great outdoors and the sun sets early, you might be tempted to spend more time lounging on the couch than exercising.

What are some ways that you can work towards your weight loss goals more easily during the winter? Well, the simple act of incorporating the following winter spices into more of your meals can be one step in the right direction. Check out the winter spices for dieting success below, along with tips on how to easily include them in your daily meal plans to make the most of what they have to offer.

Try These Winter Spices to Support Your Weight Management Efforts

Cinnamon

According to NDTV, one of the best winter spices that can help you achieve dieting success is cinnamon. In fact, this sweet spice can help you shed visceral fat to support your slim-down efforts. Beyond that, it can even help increase your metabolism so that you can burn more calories.

How can you go about easily adding more cinnamon to your diet? Well, you can use it in a variety of ways such as:

  • With your favorite granola or oatmeal
  • When you bake sweet potatoes
  • When you enjoy coffee or hot cocoa
  • When you bake up tasty treats like cookies, cakes, and muffins
  • When you make homemade pancakes
  • When you make a parfait at home

As you can see, it is surprisingly easy to add a lot more cinnamon to your diet, whether you are having breakfast, a snack, or dessert. So, if your goal is to indulge in more winter spices, you don’t have to work hard at all.

Nutmeg

The great thing about nutmeg is that it can help you feel fuller, thanks to its fiber. And, when you feel fuller sooner during a meal, you will end up eating less and ingesting fewer calories. So, if you are hoping to incorporate winter spices into your diet this winter in an effort to stick to a healthy weight, definitely add nutmeg to the list.

What are some of the ways that you can enjoy more nutmeg to take advantage of one of the best winter spices for weight loss? Well, they include:

  • You can add it to fruits and vegetables, such as sweet potatoes, carrots, winter squash, cauliflower, bananas, apples, pears, nectarines, and more
  • You can add it to your favorite breakfast recipes, such as oatmeal, pancakes, French toast, and muffins
  • You can add it to a variety of beverages, such as coffee, cider, tea, and hot chocolate, as a few examples

Ginger

Ginger is such a warming spice that it’s perfect for the winter season. Enjoy some ginger tea or add ginger to your diet with some fun new recipes. You’ll be able to reap its many benefits, which include supporting your digestive tract and reducing inflammation. Beyond that, consuming ginger may also help you lose fat.

Ginger is one of the most delicious and versatile of the winter spices. Here are some of the many ways that you can easily incorporate it into your weekly meal plans as you work on shedding pounds:

  • Add it to salad dressings
  • Use it as an ingredient in soup
  • Add it to a variety of breakfast recipes, such as granola bowls and breakfast pastries and cookies
  • Use fresh ginger to increase the flavor of your favorite smoothie recipe, or use it when juicing at home
  • Make your own ginger tea, or add ginger to your coffee
  • Add this as an ingredient to stir-fry recipes

Turmeric

Super healthy turmeric is another great choice when it comes to winter spices for weight loss. It’s a spice that can support healthy digestion and metabolism, and it can even help reduce inflammation throughout the body as well. Make it a point to find some recipes that incorporate this spice, and pair it with black pepper to help improve your body’s ability to absorb it.

Did you know that you can purchase turmeric supplements that you can take daily in order to get a dose of one of the most powerful winter spices? Beyond that, however, you can easily incorporate this spice into your everyday diet in order to reap its many health and weight loss benefits. Here are some suggestions that you can consider:

  • Add it to tofu scramble
  • Cook up roasted veggies and then toss some turmeric in
  • Incorporate it as an ingredient in homemade soups
  • Add it to greens and rice
  • Enjoy it as part of a curry recipe
  • Add it to mashed avocado with other ingredients like salt and pepper
  • Add it to your salad
  • Use it in smoothies, juices, teas, and non-dairy milks

Give These Spices a Try! 

You will be surprised by how easy it is to incorporate these winter spices into your daily meal plans throughout the year (not just in the winter), and this simple step can help support your weight loss efforts. So, be sure to add these tasty and nutritious winter spices to your diet this year so that you can achieve weight loss success.

Can the Top Obesity Drugs Help You Reach Your Weight Loss Goal?

top obesity drugs for weight loss

Have you been experiencing a lot of challenges when attempting to slim down to a healthier weight? Well, you definitely aren’t alone! That’s why researchers have been working hard for years to come up with products that can help people lose weight in a safe and effective, as well as efficient, manner. But, are the top obesity drugs that are available today really beneficial? Can they truly help you reach your weight loss goal? Check out the information below to learn more and remember that your doctor knows best when it comes to whether or not the top obesity drugs are right for you.

Continue reading “Can the Top Obesity Drugs Help You Reach Your Weight Loss Goal?”

The Top Painless Ways to Lose Weight

Painless Ways to Lose Weight

There are a number of different ways to lose weight, depending on who you are, what lifestyle changes you’re willing and able to make, and what your goals happen to be.

However, some ways to lose weight are better than others. By incorporating the following painless weight loss strategies, you can get great results without feeling miserable along the way.

Continue reading “The Top Painless Ways to Lose Weight”

How Can a Nutrition Journal Clean Up Your Eating Habits?

Nutrition Journal Eating Benefits

Are you searching for an easy, yet surprisingly effective, way to boost your weight loss efforts and clean up your eating habits at the same time? Then it is time to start keeping a nutrition journal.

Keep reading to learn about what the latest research into food diaries has to say, and how you can start keeping your very own nutrition journal to start seeing great results.

The Benefits of Keeping a Nutrition Journal Have Been Proven

According to Ladders, researchers have discovered that there are many benefits that you can derive from keeping a food journal.

Basically, experts looked at the effects of keeping food journals, compared to not keeping one, and they found that individuals in a study who wrote down what they ate every day were able to lose more weight than those who didn’t track what they were eating.

Why Keeping a Nutrition Journal Is So Effective

By now, you might be wondering why a nutritional journal is so effective in helping people shed excess weight.

First off, if you are keeping a closer eye on what you are eating throughout the day, you might realize that you need to clean up your eating habits. You might realize that you are consuming more calories than you previously assumed, and you might also recognize areas where you need to improve what you are eating, particularly if you are hoping to follow a specific eating plan, such as the Mediterranean Diet or a plant-based diet, as a couple of examples.

Think you might be emotionally eating? A food journal can even help you make connections where you didn’t see them before. Are you eating certain foods when you feel:

  • Depressed?
  • Anxious?
  • Stressed?

You might be surprised by how your emotions dictate the snacks that you reach for when you want to feel better.

You Don’t Need to Spend a Lot of Time Journaling!

If you haven’t yet kept a food journal because you think that it would be too time-consuming, it turns out that, according to experts, you only need to set aside around 15 minutes every day to keep track of what you are eating. That alone might help you improve your eating habits and your ability to lose more weight. And, if you’re using an app and logging your food throughout the day, checking in several times from breakfast all the way to dessert, you can make the process even easier and more effective.

Overcoming Obesity May be Key to Overcoming Migraines in Some Patients

Overcoming Obesity to Stop Migraines

Do you suffer from migraines? Are you also obese? It turns out that there might be a connection between the two. Continue reading to learn about how overcoming obesity might be the key to overcoming your migraines.

Lose Weight to Lose the Migraines

According to CTV News, experts have discovered that people who are obese and who get migraines might be able to get relief by shedding some pounds. Once the weight is lost, some people find that both the intensity and the frequency of their migraines decrease.

It is also worth noting that children and adults can benefit from this strategy. Researchers found that, regardless of age, if you lose weight, you might find that you get fewer headaches, and that they aren’t as painful when they do arise. Plus, when headaches do occur, they might even be shorter in duration. All good news for anyone who gets migraines, and a really great reason for overcoming obesity if you have been diagnosed with this condition!

It Doesn’t Really Matter How You Lose the Weight

Regardless of what path you take towards overcoming obesity, the results will be positive, according to experts. And, it doesn’t matter what your BMI is when you start on this weight loss journey. It doesn’t even matter how much weight you lose overall, as your headaches will improve no matter what. The point is that losing any amount of weight is beneficial, whether you opt to go in for bariatric surgery, or you try to follow a more traditional diet and exercise route instead.

Overcoming Obesity Is Great for Your Overall Health

When you can lose weight, especially if you are obese, you can do great things for your entire body. But, if you get migraines a lot, losing weight might be your ticket to finally feeling better. Even though experts haven’t even figured out exactly why migraines are linked with obesity, the fact that weight loss can help relieve headache symptoms should be motivation enough to come up with a plan to slim down.

Need help coming up with a weight loss plan? Talk to your doctor! The right combination of a low-calorie diet, physical activity, and perhaps even a prescription diet pill or weight management supplement might be just what you need to jumpstart your journey towards a stronger, thinner you!

Regardless of Your Healthy Diet Plan, You’ll Hold Yourself Back Without This Step

A Healthy Diet Plan Needs This Step

Whether you are following a simple diet or a complicated one, if you aren’t keeping your body properly hydrated throughout the day by drinking plenty of water, you will be holding yourself back. So, in addition to following a healthy diet plan, it is important to drink water. Want to learn why this is the key to your success, whether you want to lose weight or just get healthier? Keep reading to find out.

A Healthy Diet Plan + Water = A Strong Body

According to Healthline, there are many ways that water plays an integral role in your overall health.

First, water can help you shed excess pounds by boosting the metabolism of fat. It can also help you feel fuller, thereby making it easier for you to consume less food. When you eat fewer calories and less fat, and when you’re actively burning away fat and calories through exercise, you can start to see a difference in the number on the scale.

When you are dehydrated, you might mistake your thirst for hunger, too. A study discovered that individuals who drank water on a steady basis throughout the day actually ate less fat, salt, and cholesterol than individuals who weren’t drinking enough water or who were dehydrated.

Consider keeping a water bottle with you, even when you are on the go. That way, you can sip on water throughout the day and keep your body hydrated. This can help you feel full, too, so you will be less inclined to reach for unhealthy snacks to satisfy your body’s needs.

Make It a Point to Drink Water Throughout the Day!

Sure, water is super important to your health and weight, but it isn’t the only thing that will help you reach your goals. Experts advise following a healthy diet plan, while also making it a point to be more physically active with exercise, in addition to drinking more water, in order to reap the most benefits from your daily actions.