Scared of stepping on the weighing scale? That’s understandable if you have been struggling to lose weight for a while now without any luck.
Things can change if you find the right diet plan. Of course, that isn’t enough to get results. Along with the right diet, you need to stay committed to see a change in the weighing scale.
How to lose 10 pounds over 4 weeks:
Workouts can do their bit but it is really what you ingest that makes the maximum difference. To lose weight healthily, experts advise dieters to target a couple of pounds every week. So, if you target 10 pounds in a span of 4 weeks, you need to lose almost 2.5 pounds a week.
This means that if you were to shed more than a couple of pounds on a weekly basis, it would lead to loss of water and muscle mass. To lose weight, you need to create a calorie deficit in the body. That can be done only if you burn more calories than what you ingest every day. So, how can you go about losing 2.5 pounds a week?
To begin with, cut down on your daily calorie intake. For this, you need to monitor how many calories you eat on a daily basis. For women, this shouldn’t fall below 1200, and for men not below 1500 calories a day.
To create a calorie deficit, you eat fewer calories and burn more. So, you can cut down 1000 calories through your diet and another 500 through exercises.
This is possible when you make the right food choices. For instance, choose low-fat dairy foods instead of regular ones. These will have the same nutrients as the regular ones but zero saturated fats. Another important addition is lean proteins instead of fatty red meats.
The more fiber-rich the foods are the better are your chances of shedding weight because fiber helps to keep your stomach full. When you feel satisfied, you won’t binge on unhealthy snacks or junk food. The best-known sources of fiber are legumes, whole grains, and vegetables.
Is the 4 week diet plan effective?
The biggest challenge for dieters who may have lost substantial weight in a month is keeping off the weight. To make sure that you do not regain the 10 pounds you have worked so hard to lose, you must continue following a low-calorie diet.
This requires you to make important changes to your eating habits. You have to stop yourself from overeating at mealtimes. You need to quit mindless snacking which is very common when watching TV. Skipping meals is not an option as this will only trigger more cravings.
Instead, you need to have more “superfoods” like berries and fatty fish which are rich in antioxidants and healthy fats. They will improve cholesterol levels and prevent cardiovascular diseases. Snack on nuts and fruits to boost vitamin and mineral intake in the body. And, don’t forget to drink lots of water to flush out toxins.
The 4 week diet plan may be restrictive in nature, but without strict rules, you cannot hope to lose so much weight in such a short time. Customize the menu to suit your taste buds while making sure not to choose the wrong kinds of foods.