How To Lose 45 Pounds In 4 Months? (The Ultimate Guide)

Lose 45 Pounds In 4 Months

Is it possible to lose 45 pounds in 4 months?

The answer is YES, but you need to be careful about your weight loss plan because this is a true transformation!

For people who are obese and have a huge amount of weight to lose, dropping 45 pounds in around 4 months is a very realistic goal.

See, a lot of folks get super confused when it comes to slimming down.

Most people believe that it’s harder to lose weight when there’s a lot of weight, to begin with.

But, we’d like to drop that myth right now, because in most cases, it’s the complete opposite!

So, if you want to know how to lose 45 pounds in 4 months once for all get rid of those love handles…

Stick around because we have many actionable tips that we want to share with you which will make your journey much easier.

How To Lose 45 Pounds in 4 Months?

Lose Weight Quickly

Yes, we all know that there is no such thing as a miracle diet if you want long-term weight loss success, not to mention safer results.

However, it is possible to trick your metabolism and lose up to 45 pounds in 4 months if you really want to.

See, mindset comes first on whatever goal you’re trying to achieve.

But let’s also get real here. If it was just about having a positive mindset about losing weight, there’d be a ton more people who’d do it, right?

But that’s not the case. And so this is where action and planning come into play. It’s not just about knowing how to slim down in 4 months.

It’s about using the right type of advice and following this through with a plan, which is exactly what you’ll discover here.

In the following section, we are going to explore some safe and healthy ways of losing weight quickly and having fun while you diet!

What Are The Best ways to lose 45 pounds in 4 months?

Weight Loss Tips

If you want to lose 45 pounds (20 kg) in 120 days, then you need to follow an effective weight loss plan.

A good starting point is to adopt healthy eating habits and dietary changes that you actually enjoy.

It is also important to approach your new plan with a positive mental attitude.

Here are our top 10 recommendations that will set you off on the right path to achieve this goal.

  • Start Counting Calories

It’s quite common to hear that calorie counting is a waste of time.

However, when it comes to our goal of losing 45 lbs in 4 months, calories do count.

See, managing your food intake in the modern food environment can be very tricky.

Calorie counting is one way to handle this problem and is commonly recommended by fitness experts for weight loss.

Any excess calories will be stored as fat, and consistently eating more than you burn will cause calories surplus leading overtime to weight gain.

To highlight the importance of counting calories we bring the study done by the National Center for Biotechnology Information.

The research found that weight loss programs that included calorie counting led to an average of around 7 lbs (3.3 kg) more weight loss than those that didn’t.

Calorie surplus makes you gain weight, by counting calories you ensure you stay on track of your deficit and thus lose weight.

  • Eat Plenty of Fruits and Vegetables

Fruits and vegetables are not only packed with vitamins and minerals.

They can also be a delicious and filling alternative to high-carb foods like bread and pasta.

It is so easy to fill your plate up with vegetables, which are good for you, instead of other high-calorie foods.

Veggies have a bad reputation for being less desirable than meat and potatoes.

However, the more you experiment and fill your plates, the more you start enjoying them.

Fill up your stomach with the stuff that is good for you, and your body will reward you with proper and efficient functioning.

  • Avoid Drinking your calories

Sweetened drinks pile on the calories, but don’t reduce hunger as solid foods do.

To prevent this from happening, satisfy your thirst with water, sparkling water with citrus or small portions of 100% fruit juice.

Our bodies are most efficient when drinking water.

Plus, you’ll feel much more satisfied and full if you eat your calories rather than drink them. 

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“Don’t Drink Your Calories” is an easy and quick mantra to help you make healthy eating choices.

  • Increase your protein intake

You’ve probably already seen that the body uses up more energy to digest and absorb protein than fats and carbs.

And because of this small change, it can result in a big difference, especially if you stick to it over the course of the next 4 months.

Chicken, eggs, beef, and turkey are some great protein options and would be awesome additions to any weight loss diet.

Eating more protein help keeps you fuller for longer.

  • Reduce your carbs intake

Many studies have shown that a low-carb diet is a very effective way to lose weight and improve health

A short-term decrease in carb intake can also reduce water weight and bloating. 

In fact, you can lose several pounds by just following a low-carb diet for a few days.

This is why people who go low-carb often see a difference on the scale as early as the next morning.

Reducing your carb intake can lead to a significant amount of weight loss.

  • Start Working Out

Exercise is one of the best strategies to lose 45 pounds in 4 months.

Resistance training, such as weight lifting, can lead to a similar amount of weight loss, it also helps you add or maintain muscle mass and strength.

Moreover, it can quickly reduce muscle carb stores as well as boosting your metabolism and fat-burning hormones.

Lifting weights and performing high-intensity intervals can help you easily hit your calorie deficit.

  • Stay active

Apart from hitting the gym, try staying active during the day.

A simple activity in the evening such as walking may be particularly beneficial because many people’s metabolism slows down toward the end of the day.

People who have successfully lost weight find that being active is one of the major factors in keeping the weight off. 

Daily activity is not only important for your health and wellbeing but it can also help you reach your weight loss quickly.

  • Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.

It’s is a way of losing weight that favors flexibility over calorie counting.

It restricts the time you are allowed to eat, which reduces calorie intake by limiting opportunities to eat.

Intermittent fasting is the ancient secret of weight loss because it might be one of the most powerful dietary interventions for weight loss, yet it has been mostly ignored by many people.

  • Start Meal Planning

Meal planning can be a powerful tool if you’re trying to lose 45 pounds in 4 months.

Planning ahead stops that “grab what you see” panic that sets in when you wait to plan dinner until you’re starving at 6 p.m.

When you sit down for dinner tonight, plan what you’ll eat for dinner tomorrow plus, it’s so much easier to do when you’re not hungry.

Weight loss meal plans can be incredibly simple and save you a lot of time while helping you create a calorie deficit.

  • Track Your Progress

Losing 45 pounds in 4 months is an intense, rigorous dietary regime.

So it is important to track your results regularly to see how you are performing.

Keep in mind that your weight fluctuates slightly during the day, and on some days, you can simply be a bit more bloated.

This can easily add a pound or even more to your result, which can make you believe that you are not losing weight properly.

To avoid this common issue, resist to constant weighting, get into a habit of tracking your results once per week.

  • Get a good night sleep

Sleep deprivation means you’re always hungry, reaching for bigger portions, and desiring every type of high-calorie foods.

When you lack quality sleep your body will produce higher levels of ghrelin, a hormone that triggers hunger and reduces energy levels.

By committing to make sleep a priority every day, you can really leverage it to help you lose weight and keep it off.

Diet plan to lose 45 pounds in 4 months

A healthy, well-balanced diet is key to losing weight.

Generally, fad diets that cut out major food groups are not sustainable, so if you are looking for long term results you should go for a diet that you enjoy sticking with even after you have reached your weight loss goal.

Speaking of which foods to include in your diet, one study found that: fruits, vegetables, nuts, whole grains, and yogurt are connected with weight loss.

Based on this research, it may be best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the pounds and only focus on the following foods:

  • Eggs

Adding eggs to your diet may be one of the easiest strategies to lose 45 pounds in 4 months.

They can make you feel more full and help you eat fewer calories throughout the day.

Moreover, eggs are a great source of many vitamins and minerals that will help you improve your energy levels.

  • Oatmeal

Oatmeal is a favorite breakfast for many people, its flavor and nutrient content can be easily increased by adding fruits or other items.

It can help you slim down because it makes you feel full longer than any other foods.

Also, the fiber content of oatmeal can also aid the digestive system.

  • Nuts

Because they are high in fat and calories, many people assume that adding nuts to their diet will lead to weight gain.

However, scientific studies do not support this.

In fact, several observational studies have found that regularly eating nuts is not associated with weight gain and may even prevent it.

Nuts are rich in fiber, protein, healthy fats, vitamins, and minerals that also help lose weight and burn belly fat.

So, if you haven’t already added these tiny delights to your diet, then it is time you know their importance

  • Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

  • Avocados

With its proven ability to lower cholesterol and suppress hunger pangs, avocado is arguably one of only a few perfect foods to lose weight.

Swap fried foods, for snacks and oils that are high in monounsaturated fat like fresh avocado or avocado oil for a clean energy boost that keeps your metabolism burning throughout the day.

Final Thoughts – Drop 45 LBS in 120 days

Don’t forget that it is very important to approach dieting with a clear mindset as well as a healthy diet plan.

Every person is different and every person’s body and fitness vary, so what will work for others may not necessarily work for you.

By optimizing your diet and training regimen you can easily lose 45 pounds in 4 months.

You do not need to follow all of the above strategies, but the more you apply, the easier the goal will be.

Keep in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done.

When the 4 month dieting period is over, you should stick to healthy eating habits to supplement your weight loss efforts.

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