4% in 4 weeks.


I'm not a professional. I don't presume to know what is right for anyone. But I have done a ton of research and think this is right for me. The goal of this diet is to change bad habits and get healthier. Using the 4% rule breaks my ultimate goal, into bite size chunks. I can do anything for a month. There are so many things I want to accomplish, and can't do, because my weight and how I feel hold me back. I know I'm not alone. Moderation and honesty are the key elements.

(tammyb440's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Tea and Coffee
Other Beverages
Others, Snacks, Sweets, etc

Not OK

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 How To Follow 4% in 4 weeks.:

This isn't for massive, quick, weight loss. If you have a lot of weight to lose it does tend to come off quicker in the beginning, a'la biggest loser. But if you take the time to learn what your body needs nutritionally, and physically it will come off. It's pretty simple actually. Starting weight -4% = long term weight loss.
I personally don't like processed foods so I don't recommend them. But if a frozen meal helps you reach your goal,go for it. I do recommend eating 70% veggies,high in nutrients,extremely low in calories, and they fill you up faster. 20% fruits,nutritionally valuable, lower calories, but some fruits can spike your blood sugar and make you crash. 10% all other groups, lean meat is great,but higher in fat and calories that veggies and fruit. I don't enjoy meat as much as I used to,so personally don't eat that much of it. But there are other plant based forms of protein that are really good for you. Beans,soy,etc.
Nutritional needs are different for everyone. I have found that while I prefer a mostly plant based diet I need a little animal fat to keep things running properly. It is your job to make sure you are meeting your bodies needs nutritionally.
Moderation is the key. Follow portion sizes, how much you eat is just as important as what you eat. Eat as many whole foods as you can. Frozen veggies and fruit are a great, inexpensive substitute for fresh. Beans should be used instead of meat not as a side dish to the meat.
The main goal is becoming the healthiest person you can be. Choose nutrition, not convenience. Don't be afraid to try new foods. My seven year old discovered a love of quinoa, because I tried it.

Simple common sense tips:
Fix your own food. Being overweight can make you feel out of control. Spend a couple weeks controlling everything you put in your body.
Move your body. Not many people start with a love of exercise. So turn on the music and shake your butt. Let yourself fidget, anything is better than nothing, but try at least five minutes a day of "real" exercise. Work in more as you feel better.
Stop being so mean to yourself. We all hear that bully in our head, talking smack, telling us how unappealing we are. Guess what, that's you! So if you can't say something nice shut the heck up. Say three good things to yourself a day. It's silly, but it works. Yes, waking up in the morning is cause for celebration.
  by member tammyb440
member since: 04 Jan 13

More 4% in 4 weeks. Info

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.

About / History

I have always been bigger, I never "dieted" but I did try to eat healthy and stay active. I always had energy and felt pretty good, so I didn't worry about the weight. But then I got cancer, I'm lucky I didn't have a lot of side effects and was able to get through treatments relatively unscathed. Except, when they give you a chemo that is hard on your stomach, they also give you steroids. It keeps you from losing too much weight. I didn't lose any weight; thanks to the steroids, I gained. And all the treatments screwed with my metabolism and immune system. So after being in remission for a year, I still get tired fairly easy; and just for fun, let's throw in the fact that the treatments caused premature menopause. Menopause causes crankiness and crankiness is one of my main triggers for overeating. So here I am, fatter than ever, too tired to do much of anything, with a reduced capacity to lose weight, and not even forty yet. Something has to change.
I've spent a good part of the past year doing research on different diets, and what works for different people. For me, I'm a carb junkie. I love pasta, so it's easy to over eat. I know every person is different, so it's up to them to find what works. But the common theme for all dieters is slow and steady will win every time.

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 Promotes long term weight loss
 A healthy living alternative
 Teaches sustainable weight loss skills
 A roadmap for a healthier lifestyle

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