Lose 40 pounds in 4 months

While counting calories and exercise is still the best way to lose weight, it can be tedious when done in the long run. When it comes to losing 10 pounds or more, I focus on the concept of nutritionally dense food. This can help you lose weight without feeling deprived.

Nutritional food, or as I like to call it “the biggest hit for your calories,” compares the amount of nutrients and the number of calories in an item. Simply put, it means emphasizing foods rich in vitamins, minerals, phytochemicals and antioxidants, and low in calories. Examples include fresh fruits, vegetables, and whole grains.

How it works?

Nutrient density works as a weight and weight loss tool because it doesn’t feel restrictive. You still get pleasure from your favorite dishes, picking them up with nutrients. It helps to increase the amount of food you can eat, while maintaining calories. When you feel full, you can better stick to any nutritional plan.

Lose 40 pounds in 4 months

Volume and fullness are important factors for satiety. When we begin to digest food, our stomach gradually expands. This sends a message of fullness to the brain and, therefore, reduces our desire to eat. This signal is more pronounced when we eat foods, usually those that contain fiber, protein and fat. That is why this nutritional plan is heavy on both cell-rich carbohydrates and proteins.

Diet and exercise

This next meal plan is designed to help you lose 10 pounds in one to two months; This window, because everyone experiences weight loss in different ways. Some of us may make a few changes and lose weight right off the bat, while others will need more time before the weight begins to come off. I think it is important to emphasize once again that the timeline does not matter as a process. Changing a healthy lifestyle can take longer than more popular, faster decisions. Try not to be disappointed if it takes longer than expected; as long as you make changes to your diet and are active, you will eventually achieve your goal.

To verify this, you need to combine a new nutrition plan with a good workout. What exactly does this mean?

Rotate cardio and add several intervals several times a week. This balance focuses on improving cardiovascular health, while increasing metabolism. Choose the actions that are best for you, because you are more likely to stick to something if you like to do it. For beginners, aim for 30 minutes cardio three times a week. For those who are already exercising on an ongoing basis, aim for 50-60 minutes warmly, three to four times a week.

To start with weight loss and increase calorie content, make it a goal to add another one or two days to the interval training.

As stated above, this nutritional plan focuses on a highly cellular, nutritious diet. Feel free to use substitutes and make the necessary changes. For example, if we recommend 1 cup of spinach, you can replace 1 cup of cabbage, lettuce, or other vegetable.

Breakfast: Grains and Fruits

  • 1 cup of high-fiber whole grains of choice with 2 cups of fruit of choice. Serve with 1 cup of skimmed milk or dairy milk of your choice.

Lunch: Quinoa Tabbouleh

  • 1 cup plus 1 apple and 1 pc. Cheese Cheese You can do it ahead of time, preparing for breakfast tomorrow!

Dinner: Thai Thai Noodle

  • 1 portion of noodles without clothes Pad Thai. Get the recipe!

Lose 40 pounds in 4 months

Snack (at any time):

  • 1/4 cup or almond mix

Breakfast: Veggie-Egg Scramble

  • 1 egg and 2 egg whites, clogged with 1 cup of minced spinach, 1 large diced tomato and 1/2 cup of mushrooms. Mix in 1/4 cup of shredded mozzarella cheese before serving.

Lunch: Quinoa Tabbouleh

  • Use 1 cup of quinoa tabbouleh (leftover yesterday) with 3 ounces of cooked cubic chicken (or protein of choice).

Dinner: Polenta Bowl

  • 1 serving of polenta with roasted tomatoes and spinach (extra for lunch the next day)

Snack (at any time):

  • 1/2 cup baby carrots with 1 tbsp. hummus

Breakfast: Green Smoothie

  • Mix 1 cup almond milk or other milk, 1 cup low-fat cabbage or baby spinach leaves, 1 large ripe frozen banana sliced, almond oil 1 tablespoon or peanut oil, 1 tablespoon chia seeds or ground flaxseed, a pinch of ground cinnamon and from 2 to 3 ice cubes.

Lunch: Polenta Bowl

  • 1 polenta bowl with roasted tomatoes and spinach (remnants of last night’s dinner)

Dinner: Thin Lasagna

  • 1 portion of skinny lasagna

Snack (at any time): 1 apple with 1 tbsp. almond oil

Breakfast: Grains and Fruits

1 cup high-fiber whole grain selectable with 2 cups of fruit of choice. Serve with 1 cup of skimmed milk or dairy milk of your choice.

  • Lunch: Salad from vegetarian salad

Top 2 1/2 cups of lettuce with a choice of 1/3 cups of garbanzo beans, 1/2 sliced ​​cucumber, 1 chopped tomato, 1/4 avocado, 1 hard boiled egg and 1 1/2 tablespoons vinaigrette.

3 ounces of cooked protein of choice, 1 to 2 cups of cooked vegetables of choice, and 1/2 cup of cooked grain of choice

1 large grapefruit, halved and drizzled 1 tbsp. honey

Breakfast: oatmeal or green smoothie

Make 1 cup of cooked oatmeal with 2 cups of fruit of choice (try frozen fruits to reduce the cost, add when cooking oatmeal). Serve with 1 cup of skim milk or milk of choice.

Mix 1 cup almond milk or other milk, 1 cup destroyed cabbage leaves or baby spinach, 1 large ripe frozen banana, cut into pieces, 1 tbsp. almond oil or peanut butter, 1 tbsp. chia seed or ground flaxseed, a pinch of ground cinnamon and 2 to 3 ice cubes.

1 pita bread, wrapped with 1/4 cup hummus, 1 glass of spinach leaves, 1/2 cup of red pepper strips, 1/2 cup of cucumber strips and 1/4 cup of carrot strips. Roll up and enjoy!

3 ounces of cooked protein of choice, from 1 to 2 cups of cooked vegetables of choice, 1/2 cup of cooked grain of choice

1 view bar

Breakfast: Veggie-Egg Scramble

1 egg and 2 egg whites, crossed with 1 cup of minced spinach, 1 large, diced tomato and 1/2 cup of mushrooms. Mix in 1/4 cup of shredded mozzarella cheese before serving.

  • Lunch: Smoked Turkey and White Bean Salad

Top 2 1/2 diced lettuce with 3 ounces of smoked turkey breast, 1/2 sliced ​​cucumber, 1/4 cup canned creamy white beans, 1 small sliced ​​pear, 10 seedless red grapes, 1 1/2 tablespoons chopped fried walnuts and 1 1/2 tbsp. the vinaigrette.

1 portion (about 2 cups) Rainbow Soba Noodles

1/2 cup pair edamam in pods

Breakfast: Oatmeal

Make 1 cup of cooked oatmeal with 2 cups of fruit of choice (try frozen fruit to cut costs and add in cooking oatmeal). Serve with 1 cup of skimmed milk or dairy milk of your choice.

For the grip and move option go to Chipotle. Order a bowl of burrito salad with black beans, fajita vegetables, guacamole, grilled corn chili and tomato salsa.

  • Dinner: Creamy Vodka Steak Paste

1 serving of this 4-ingredient Creamy Vodka Steak Paste

1 container (about 6 ounces) no fat yogurt

  • Alex Casper, MA, RD is the author

Delish knowledge . She is also a yoga teacher and weight management specialist, paying special attention to helping you develop healthy relationships with your food, to find your “happy weight”. Follow her on Twitter @delishknowledge !

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