Diet Features: 4% in 4 weeks.

How long do you need to be on this diet for? Until goal reached

Exercise level
What exercise recommendations are there? Moderate

Eating out
Is eating out an option? Challenging / Restricted

Coffee / Tea
Are caffeinated drinks permitted? Free

Is alcohol permitted? Restricted

Preparing/Cooking Effort
What amount of effort is required? Moderate

Are you on 4% in 4 weeks.?

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  Why choose "4% in 4 weeks."?
 Promotes long term weight loss
 A healthy living alternative
 Teaches sustainable weight loss skills
 A roadmap for a healthier lifestyle


tammyb440's top tips

1.No fad diets. Studies have found that slow weight loss is more sustainable over a lifetime. Rapid weight loss can cause your body to go into starvation mode and shut down your metabolism.You are trying to be healthier, not skinnier. Smaller pants are a side benefit.
2.Don't stress, stress can keep you from losing weight, and can even help you gain weight regardless of how good your habits are. You are learning new habits that will lead to a better, healthier you. If you don't reach your goal for the month it's ok. Just recalculate your current weight-4% for the next month.
3.Journal everything. Be brutally honest, every spoonful you put in your mouth has calories and/or fat. Do you lick the knife after making your kid a peanut butter sandwich? Keeping track of your food intake is a great way to be accountable. But for the first few months keep track of your triggers also, what makes you feel hungry. Mine are boredom and crankiness. Strangely stress makes me hate food, but being bored gets me everytime. Don't forget to track your activity too. Think calories in calories out. Cleaning house burns calories, great excuse to clean the garage.
4.Don't cheat more than once a week. Plan your cheats. Changing a lifetime of bad habits can be daunting, we didn't get unhealthy overnight and we won't get healthy overnight. By planning your cheat, you remain in control of your life and body. Knowing you get that piece of cake or some chips can be a great motivator. But a serving of chips is a reasonable cheat, a chicken fried steak with all the fixings is not. It doesn't take much to sabotage a lot of hard work.
5.Get rid of soda, and energy drinks. If you are putting something in your body that can clean corrosion from the battery terminals in your car, it's probably not good for you. If you must have caffeine (like me) then stick to coffee or tea. Soda has nothing but empty calories and no nutritional value. Save it for a cheat.
6.Have fun moving your body. How many calories does the fat girl burn while sledding with her kids? Think about it, slogging uphill through snow, for a quick ride down the hill. Then repeat. Jumpropes can be bought for a couple of dollars or less in the toy department, remember cinderella dressed in yellow? Have fun! If you're alive you still have time, stop wasting it.