How to Lose 32 Pounds in Four Months

Losing 32 lbs. in four months is an achievable goal. Dietitians at Change for Life recommend that individuals, when trying to lose weight, aim to lose 2 lbs. a week, or 8 lbs. a month. This works perfectly with a target of 32 lbs. in four months. Losing weight in this controlled way will keep the body healthy and avoid sending it into shock and thinking it is starving like some crash diets do. Weight lost in this sensible way will likely stay off with continued controlled eating and exercise.

Instructions

• 1

  Avoid drastic changes to your diet. If you cut out certain foods or reduce your calorie intake too quickly, your body will enter starvation mode and will actually hold on to fat longer.

• 2

  Devise a healthy eating plan. The U.S. Department of Health estimates the average daily calorie requirement is 2,000 for women and 2,500 for men. Do not exceed this amount. If it helps, record your calorie intake in a notebook.

• 3

  Break down your dietary requirements. The U.S. Department of Agriculture suggests that 50 percent of your calorie intake should come from carbohydrates, approximately 30 to 35 percent from fat and about 15 to 20 percent from protein. Create your meals with these numbers in mind. Look at the nutritional information on the labels of the food you buy.

• 4

  Control your food portions. One serving of lean meat should be no bigger than the size of your fist. Whole grains, cereal, vegetables or fruit should be measured at around 2 heaping tbsp. per serving. If you prefer to use a scale to weigh your food, meat, whole grains, cereal, vegetables and fruit should weigh 4 to 6 oz. per serving.

• 5

  Eat steamed fish or lean meat and vegetables as your main evening meal. This sort of meal contains very few calories and a very low fat content. Your body will be able to digest the food before you go to bed, but, because of the protein content in the meat and fish, you will still feel full.

• 6

  Exercise regularly. Take part in some form of cardiovascular activity three to four times a week for about an hour each time. Choose exercise like running, power walking, swimming or dancing. Any exercise that raises the heart rate and burns calories will help you lose weight.

• 7

  Avoid the elevator. Walking up stairs or walking to work can burn off more calories than you think. Experts at Discover Walking estimate that by taking the stairs instead of using the elevator, you can burn an extra 300 calories per day.

• 8

  Cut out all alcohol. Alcohol, especially wine and beer, contain empty calories, those that provide no nutritional value but pack on pounds. The average pint of beer has 280 calories, nearly as much as a meal.

• 9

  Drink as much water as you can throughout the day. Water flushes out toxins in the body and aids the weight-loss process. It also helps people feel full and have fewer food cravings.