Aim to replace processed foods, such as bread, with complex carbohydrates from fruits and vegetables. High-carb vegetables include squash, beans, sweet potatoes, green peas, carrots, beets and corn. These vegetables will fill you up and keep you full longer than bread or pasta. Mix in low-carb vegetables, such as avocado, green beans, tomatoes, bell peppers, broccoli, mushrooms, spinach, lettuce, chard, asparagus and summer squash. Swap out rice, couscous, and potatoes with quinoa, which is higher in protein and fiber. [1] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 2 March 2021. Get a variety of colors into your diet. Buy red, green, orange, brown, blue and any other color of fruit and vegetable you can get your hands on. Colors indicate different nutrients and a balanced diet.
Try high-protein breakfasts, like Greek yogurt, oatmeal, quinoa, an egg white omelet or a large smoothie.
Replacing processed foods with produce will also reduce your calorie intake. Don’t skip meals. [2] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 2 March 2021. You should eat 3 meals with 2 snacks per day. Try to limit snacks to a single serving of protein or fruits and vegetables. If you are eating a 2,000-calorie diet, you will reduce to 1,500 calories. If you are eating a 2,500-calorie diet, you will reduce to 1,875 calories for 4 days.
Replace all full-fat dairy products with no-fat dairy products. While eating high-protein, no-fat Greek yogurt each day can help you lose weight faster, full fat cheeses and milk can pack on lbs. Choose non-dairy proteins for the next 4 days. Eat salmon, tuna, mackerel, turkey, chicken, and beans or lean cuts of meat in 4 oz. sizes for lunch and dinner. Eat 1 serving of almonds or 1 serving of Greek yogurt for a post-workout snack, starting on day 2.
Alcoholic beverages, sodas (including diet) and sugary coffees add hundreds of empty calories to your diet. Drink 2 to 3 l of water each day. This will make you look thinner by flushing sodium and reducing water weight. Drink 1 cup of coffee before you work out. Studies show it will help you workout harder, burning more calories.
Doctors agree that low-carb and yo-yo dieting leads to weight gain when diets return to normal. It is also hard on your body. The best way to lose weight is to change your eating habits to include produce, lean protein and whole grains. Recent studies have shown that eating low-carb just 2 to 3 days a week can help you achieve weight loss goals. After your first 4 days, you can add whole grains in, but replace processed carbohydrates with low-carb vegetables every other day.
Learning high-intensity interval training from a teacher will help you burn approximately 600 calories during 1 hour. If you prefer to lead your own workout, then make sure you exercise for 1 hour, with 30 minutes dedicated to high-intensity interval training and 30 minutes dedicated to strength training.
To speed up weight loss, you should do 30 minutes of strength training each week. Make sure you give areas of the body a day to rest before the next workout. Aim for muscle fatigue. You should choose the weight by the number of lbs. you can lift for 8 repetitions in 2 to 3 sets. You should not be able to lift any more, a target known as muscle fatigue. Lifting weights that are too light will not boost your metabolism. Vigorously lifting weights can burn approximately 150 to 300 calories per half an hour.
Stretch for 15 minutes following each hour of exercise. Focus on stretching each muscle group for 2 to 5 minutes. Give yourself 30 minutes to 1 hour of extra sleep per night. Your body needs rest to heal and rebuild. Make sure you are getting at least 8 hours of sleep.
Include long-term goals. Ask yourself what your motivation for weight loss is in the short term and long term. You can also keep a food journal, where you track what you eat and how different foods make you feel. [3] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 2 March 2021.
Don’t eat out. Studies show we consume more calories in groups and when we are drinking alcohol. Don’t watch TV while you eat. You may get distracted, making you eat more and not notice when you are full.
Choose a food that you will allow yourself to eat in place of a healthy food on the fifth day. Choose a serving that is 300 calories or less. Consider treating yourself with a purchase you have wanted to make for a while. Opt for an experience, such as booking a vacation.
For example, cutting 500 calories for 4 days is 2,000 calories.
For example, 600 calories from a class over 3 days is 1,800 calories.
Losing 1 lb. in 4 days is very fast weight loss. If you continue this way, you can lose 2 lbs. by week’s end. Losing 2 lbs. per week adds up to 8 lbs. per month, a healthy a noticeable weight loss goal.
After you try on clothing or measure yourself with a fabric measuring tape, you can weigh yourself. Try to weigh yourself only once each week, at approximately the same time during the day. Keep in mind that while you burn fat, you may also be gaining muscle. Muscle building may keep the scale from dropping for a few days; however, muscle tissue burns more calories than fatty tissue, and you will see greater weight loss in the long-term.
This change can add up to 300 to 400 calories burned each way.
Soup can be both filling and very low calorie. You may be able to reduce your caloric intake by 200 to 400 calories for each meal you can replace with soup. Some diets suggest a soup only diet to detoxify and lose weight very quickly. A vegetable soup diet will be healthier than a juice diet. Make your own soup, if possible. Many store bought soups contain processed thickeners and preservatives, while homemade soups have higher nutrient content. This does not include soups that contain pasta or meat products.
The lipase body wrap claims to reduce fat near the surface of the skin. In place of a body wrap, go to the sauna. You may lose some water weight after 20 to 30 minutes in the dry, hot air. Drink plenty of water to reduce the risk of sickness and dehydration.
Deep cleaning and yard work can burn 400 or more calories per hour. Do your spring cleaning during your 4 days of weight loss.
