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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!!
Click the following link to see how I turned my health around and how I continue to live a healthy life now that I have moved into retirement – My Story
Click here for recent YouTube videos - https://studio.youtube.com/channel/UCjxHhkRIWb_m5NeybUH8hQA
Click here to view my Home Page - https://healthyretirementstrategies.blogspot.com/
Once you are on the Home page from the menus you can choose different categories of posts. You can also use the Search Box to search for specific text within posts.
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- Healthy Eating - Intermittent Fasting
- Healthy Eating - Seed Oil Dangers
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- Sleep Well: Restful sleep aids weight loss and memory.
- Manage Stress: Walking helps reduce stress and improve sleep quality.
Click here for recent YouTube videos - https://studio.youtube.com/channel/UCjxHhkRIWb_m5NeybUH8hQA
Click here to view my Home Page - https://healthyretirementstrategies.blogspot.com/
Once you are on the Home page from the menus you can choose different categories of posts. You can also use the Search Box to search for specific text within posts.
Below are links to some posts that you may like
- How dangerous is it not to get enough sleep?
- Can Eye Exercises Really Improve Your Eyesight?
- Healthy Fats: The Key to Heart Health, Brain Power, and Delicious Meals!
- Should BMI be ditched?
- Replace Sugar with Artificial Sweeteners?
- Lists: Productivity Hack or Overrated Habit?
- Are Oxalates: Healthy or Bad?
- Is it Safe to Workout in the Cold - Updated
- How to Quickly Lose Weight - Updated
- Riding a stationary bike wearing a weighted vest
- Can Exercise and Diet Help with Depression?
- Is Music Good or Bad while working out?
- What is the best Workout Split?
- Morning vs. Evening Workouts: Which is Best for You?
- All Avatar Animiations
- Staying Healthy with Cloves at any Age
- Healthy Eating - Intermittent Fasting
- Healthy Eating - Seed Oil Dangers
- Healthy Eating - Are Microwaves Safe ?
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