Weight Loss in 4 Months with Diet and Exercise

women body fat belly between before and after weight loss

Does weight loss in 4 months sound realistic? For some folks, a four-month timeline may feel like a relatively short time to change the body. But it’s enough to shed the extra pounds and achieve your weight loss goals. The secret is to do it safely by cutting down your calorie intake and incorporating exercise into your routine. 

Estimated reading time: 8 minutes

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Foods to eat

Losing weight comes with a simple plan – you lose more calories than you take in. But again, you should follow a balanced diet. As you choose your diet, avoid anything that could derail your weight loss goals.


You must choose diets that keep your blood sugar levels low. Some of the foods to eat include:


Beans are rich in protein and make you fuller for longer – they keep hunger pangs at bay. In addition, beans have a rich nutritional profile that consists of potassium, protein, zinc, iron, and folate. The fiber content delays gastric emptying, while the proteins stimulate the hormones in the stomach. Since beans have a low glycemic index, they keep your energy levels steady. To keep your weight down, you should focus on black beans. They help to lower the body’s leptin levels.

Lean protein

Lean protein is an essential part of a balanced diet. Besides maintaining muscles in the body, it promotes satiety which is good for weight management. Examples of lean protein include plain Greek yogurt, skinless white poultry, low-fat cottage cheese, lean beef, and poultry butter. Lean protein has fewer calories and healthy fats. You should have at least 85 grams serving plan at each meal.

Pureed vegetables

If you want to cut down on calories, you should add more veggies to your diet. For instance, cauliflower and zucchini will ensure you eat 200 to 350 calories less. They are low in carbs and keep your hunger pangs at bay, thanks to the high fiber content. You should aim for two cups (8oz) of salad greens. Since vegetables can bulk your meals, you can include one serving cup of fruit as a treat dessert.

Dark chocolate

Eating small amounts of chocolate can help to keep your weight down. The fiber content controls your appetite by keeping you more satisfied. You can always eat dark chocolate between meals.


Yogurt can help you resist snack attacks throughout the day – the effect can last until the evening. It’s the perfect way to eat less saturated fat. Be sure to pick yogurt without added sugar.

Whole grains

You should aim for a half-cup serving of whole grains in your diet. Whole grains add beneficial fiber to your body. They will also keep the hunger pangs in check.

Whole grains are nutritional, fiber-rich, and unprocessed. A good example of whole grains is barley. It’s available in flour foam and can be accompanied by stir-fried vegetables. You can go for hulled or pearl barley.

Another example of grain is buckwheat. It’s a nutty whole grain that turns into pancakes, noodles, puris, and rotis. What’s more, it’s rich in iron, vitamin C, and calcium.

Many nutritionists recommend quinoa as a protein-rich whole grain. A 100-gram serving of whole grains supplies your body with 7g of fiber and 14g of protein. Cooked quinoa can be added to salads, grilled meats, and stir-fried vegetables.

Months 1 and 2

  • Count Calories

For the first two months, you should focus on the number of carbohydrates, protein, and fiber. Other than that, take time to count the calories. While there are a lot of apps to help you track your daily intake, be careful how much you eat. After a few weeks, you’ll identify a habit you may not have known existed before.

  • Cut

Every time you eat, you should eliminate fat and proteins from your plate. Make small changes like swapping high-end protein for fish and chicken. Even after you swap high-fat proteins for lean meat, you should cook with less oil.

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Months 3 and 4

In the third and fourth months, you should follow specific dietary rules.

  • Eat 10% calories per day from added sugar. That equates to 250 calories per day.
  • Take less than 10% of calories daily from saturated fat – no more than 28grams.
  • Reduce the intake of Transfat sugars.
  • Take less than 2300 mg of sodium daily.

You must meet all nutritional needs while staying within the calorie intake. If you cut 500 calories per day, you can lose 16-30 pounds per week. Also, watch your portions. A larger portion can make you eat more in one sitting. To ensure you feel satisfied but not overly full, you should measure out a total portion size of 8-16oz per meal.

Limit unhealthy snacking

While having an occasional snack won’t stall your weight loss goals, you should ensure it’s well-planned. Snacks can add energy to your body, but you need to be smart about that. If you have a plan while losing weight, you should not take more than 150 calories.

Only snack when you feel hungry – no more than four hours between meals. Never snack out of boredom and stress. Some of the snack options can include a piece of fruit, Greek yogurt, one boiled egg, 1/2 cup of grapes, and 1oz of nuts.

  • Avoid high-calorie processed foods

Processed foods should be eaten in small quantities. The truth is, that such foods contain added sugars, harmful fats, and preservatives. Stay away from foods that won’t help you lose weight, like processed meats, breakfast pastries, frozen meals, ice cream, cakes, pies, candy, crackers, and canned foods. Also, you should avoid regular soda, alcohol, and mixed coffee drinks.

  • Drink adequate fluids

A general rule of thumb is to take at least 8 glasses of water every day. If you’re more active, you need at least 13 glasses of water. The easiest way to evaluate whether you’re hydrated is to check the urine color. It should be pale yellow.

Water keeps bringing the feeling of satiation and keeps hunger pangs at bay. Drinking a large glass of water before a meal can help you stick to a smaller portion.

Weight loss in 4 months following a healthy workout 

You should aim for at least 100-150 minutes of cardio workout every week. Include activities that can help you burn calories and maintain a healthy weight. For the aerobic activities, you should aim to plan for two hours a week. You can also incorporate activities like dancing, jogging, or cycling.

1-3 days of strength training

Apart from cardio, you should add strength training to your routine. For instance, you can add 20 minutes of strength training each week. This helps to build lean mass and increase metabolism. Strength training will rev up the metabolic engine.

When exercising, you should increase the number of calories you burn every day. Getting more active can help you create a 1400-calorie gap without depriving yourself of essential nutrition. You should plan your cardio to burn more calories. Create a schedule that alternates longer. For instance, you can substitute a 60-minute workout on an elliptical machine with shorter workouts. 

To minimize strength training, you should perform full-body workouts three times a week.

As you work out, you can include one resting day a week. This ensures your body rests while waiting for the other activities of the week. Once the muscles recover, you can continue to function at the right fitness levels.

Reevaluating after 4 months

After four months, you should check your progress. This will keep you accountable and give you an idea of what’s working and what doesn’t work. Every week, you should take your weight to ensure you have a more accurate trend. Then, measure your weight hips, and waist to see the changes.

If you’re not satisfied with the results, you should keep up the good behaviors you’ve adopted. Make the necessary adjustments and keep going.

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Frequently Asked Questions (FAQs)

Can you lose 50 pounds in four months?

While you can lose a significant amount of weight in four months, it can take longer to drop the 50 pounds. This requires a more aggressive timeline. On average, you should aim for 1-2 pounds per week.

How much weight can I lose in four months?

You should aim to lose 15 to 35 pounds. The results depend on the calorie deficit plan, which is the average range for weight loss. To achieve this, you must adopt healthy eating habits to ensure the body gets all the nutrients it needs. Keep in mind that the results will vary from person to person.

Can I lose 40 pounds in four months?

It can take slightly over four months to lose 40 pounds. You must follow a healthy diet routine, work out, and keep your fluid intake high. It’s considered healthy to lose 1-2 pounds per week. You should avoid fad diets as they are considered damaging to your health.

Can I get in shape in four months?

While some diets promise miracle fitness in six months, it could take longer than that. The exact time depends on individual goals. If you increase your physical activity, you could see noticeable results within four months. It’s worth mentioning that some people tend to put on muscle at a quicker pace than others.

How much weight can an obese person lose in four months?

Overweight persons can lose 2-6 pounds per week without an issue. By following a healthy diet and strict exercise routine, you can lose up to 48 pounds in four months.

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