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4 - Week Sensible Weight Loss Plan
Week 1:
Start your journey by embracing simplicity and focus. Begin with a breakfast of low-sugar cereal topped with fresh fruit like blueberries, raspberries, or strawberries. Skip the carbs: no toast, bagels, or pastries. Wash it down with just half a glass of orange juice or water.
For lunch, stick to a salad paired with a piece of fruit. I recommend using a vinaigrette salad dressing instead of the creamy high calorie salad dressing. Keep your hydration levels up by drinking plenty of water, green tea, or regular tea - but skip the sugar. If you get tired of salad you could have tuna 1 day without mayo but with tomatoes, celery and onions but no bread. You could also 1 day have a small serving of Quinoa instead of salad.
Feeling hungry and craving sweets? Have a small bowl of watermelon or honeydew. You could also crunch on plain celery - it's mostly water and keeps you occupied.
Start an exercise routine by walking 1 to 2 times around your block after breakfast or lunch, six days a week ( take Sunday off ).
Eat a moderate supper - Don't eat like crazy thinking you didn't have a lot of calories earlier in the day. Stop eating after 8 PM but you can drink some Peppermint tea as that will help you sleep. I take 2 magnesium tablets at least an hour before I got to bed which is also a sleep aid and helps prevent leg cramps.
Consult your doctor before starting this program or you start taking magnesium.
Weeks 2 - 4
Stay consistent with the same weekday diet. On Sundays, treat yourself to a satisfying breakfast such as eggs and 1 piece of keto toast with real butter. My go-to? A cheese omelet loaded with tomatoes, pico de gallo and salsa, along Ezekil's toast topped with avocado and butter.
Up your walking game weekly:
- Week 2: Walk 3 - 4 laps.
- Week 2: Walk 5 - 6 laps.
- Week 2: Walk 7 - 8 laps.
Make it a goal to increase your pace each week. By Week 4, you'll be walking faster and feeling stronger.
After 4 Weeks
If you stick to this program expect to lost about 2 pounds per week, totaling at least 8 pounds by the end of the month. If results stall, try intermittent fasting 2 - 3 days a week. For example eat breakfast, skip lunch, and enjoy a moderate supper. Snack on celery is hunger strikes, and pick up your walking speed for an extra boost.
Bonus Tips for Success
- Sleep Well: Restful sleep aids weight loss and memory.
- Manage Stress: Walking helps reduce stress and improve sleep quality.
Stick to this plan and watch the transformation unfold. You've got this!
I followed this program when I weighed 268 pounds and I lost a little over 10 pounds during the month. I then upped the program by adding Rucking ( walking with a weighted vest ) and Weight Lifting and eventually I lost 50 pounds which I have managed to keep off for 2 years.
I wish you luck with this program - Let me know your success - If you send me a Weight Loss Story I will add it to the "Weight Loss Success Stories" section in the top right of the website. You can do it!!
You can click the following link to go to the Home Page - Home
- Sleep Well: Restful sleep aids weight loss and memory.
- Manage Stress: Walking helps reduce stress and improve sleep quality.
Check out my free "50-Pound Weight Loss" story by clicking the link: My Story. It's packed with helpful, motivating, and even funny moments—I hope it inspires you!
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
Check out my free "50-Pound Weight Loss" story by clicking the link: My Story. It's packed with helpful, motivating, and even funny moments—I hope it inspires you!
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
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