Lose Up to 10 Pounds in 30 Days with the
4-Step Weight-Loss Challenge
Try this 4 Step Weight-Loss Challenge for 30 days and
transform your body for a lifetime.
WARNING: This challenge could result in any or all of the following:
Weight loss of up to 10 pounds
Feeling and looking fabulous
More restful sleep
Self-confidence boost
Extra energy
Improved mood
Could be habit forming
Try our 4 Step Weight-Loss Challenge for 30 days and transform your body for a lifetime. Our 4
steps are easy to understand, free of charge, accessible to all ages and fitness levels, and effective.
Step 1 – Water
Drink approximately 2 liters, or 8 eight ounce glasses, of water each day. Feel free to add
sliced fruit to your water for added flavor.
Flush The Fat Away Drink recipes are great alternatives to plain water. Since processed
fruit drinks are high in sugar content, it’s recommended that this type of drinks be limited
or avoided completely over the next 30 days. If you do choose to drink fruit-flavored
drinks, read the ingredients label and avoid any beverages that contain sugar or other added
sweeteners.
Water flushes toxins out of vital organs and carries nutrients to your cells. Even mild
dehydration can sap energy. Water is vital for optimal health!
Step 2 – Sugar and Artificial Sweeteners
Avoid all refined sugar and artificial sweeteners.
Read ingredient labels on packaged foods to eliminate any foods that contain these. Almost
all processed foods have some form of added sugar. This means that whole foods will be
the biggest part of your diet over the next 30 days.
Four teaspoons of unrefined sweeteners, per day, is allowed
If there is a food product with an unrefined sugar in the ingredients label, i.e. honey, maple
syrup, etc., there is no way to know how much has been added. Therefore, these food items
should not be consumed during this challenge. The only way to know that you have had
the allotted 4 teaspoons of unrefined sweetener in one day is to measure them yourself.
Here is a list of 6 disadvantages of artificial
sweeteners that you should know:
· 1. Artificial Sweeteners Have Link To Diseases:
It is quite shocking and horrible at the same time but many studies have shown its link to the
diseases. Along with other diseases that are linked to the use of artificial sweeteners, it also
includes the possibility of some form of cancer.
· 2. Harmful Chemicals Can Cause Indigestion:
Our body has a tendency to handle any kind of natural reaction. Since artificial sweeteners are
mostly man-made chemicals that are not found in nature. Such chemicals can be harmful to the
human body. It can cause ingestion and other health-related issues because our body isn’t designed
to handle such chemicals.
· 3. Increases Level Of Sugar Craving:
As we all know, they are not really sugar, this couldn’t satisfy most of your sugar cravings. This
may lead to overeating because we keep eating until we get satisfied.
·
4. Weight Gain And Obesity:
There are many studies that give evidence of what they are causing weight gain and obesity. Intake
of artificial sweeteners increases your body mass index and body fat percentage. If you are facing
the same problem and want an online consultation with the best nutritionist in Islamabad then
visit Marham.pk.
· 5. Type 2 Diabetes:
Artificial sweeteners increase the risk of developing type 2 diabetes. According to the data from
Nurses’ Health Study, the risk of type 2 diabetes is amplified in those who consume at least one
artificial sweetened drink per day.
· 6. Hypertension And Heart Diseases:
The risk for heart disease has significantly increased in women who consumed more than two
artificially sweetened drinks per day. Artificial sweeteners have also disadvantage of increasing
the risk for hypertension.
Step 3 – Portion Control
All meals should be eaten on salad size plates instead of traditional dinner plates. These
plates are approximately 7-inches in diameter.
When eating at a restaurant, ask that your meal be served on a salad plate.
When eating soups or stews, follow the 1 serving size, which is typically 1 to 1 1/2
cups.Soup, Stews & Chili recipes are readily available on internet.
Portion sizes of foods must be no larger than the palm of your hand. That means that
‘normal’ restaurant portions have to be cut down in size in order to fit on your salad plate.
Step 4 – Exercise
Exercise a minimum of 30 minutes, six days per week.
Exercise can be broken into increments of 15 minute blocks or completed at one time.
Exercise can consist of weight training or cardio, or a combination of the two.
Find workouts that are appropriate for your fitness level, while still challenging yourself.
Tips for Success:
Avoid processed, packaged foods that are often found on the inside aisles of grocery stores.
Shop the outer parameter of the grocery store. Here you will find fresh fruits, vegetables,
lean meats and low-fat dairy.
Eat or drink low-fat dairy consisting of 0% – 1% fat.
Eat lean cuts of meat, or better yet, eat wild-caught salmon, rainbow trout, and halibut.
Avoid all battered and deep fried foods.
Eat 3 small meals and 2-3 healthy snacks each day.
Eat one treat meal each week. Studies show that having one treat meal when working to
lose weight will help you stay on track with your eating plan. Just be sure to maintain your
portions. What’s a treat meal? Whatever you like.
No alcohol is recommended because of the high sugar content. However, if you must
partake, only 1 (4 ounce) glass of red wine per week is recommended.
Enjoy hundreds of recipes offered here on our site.
Keep going after the 30 days. Write down your long-term goals.
For an effective guided workout program, check out:
Total Body Transformation
6 Week Emergency Makeover
DISCLAIMER: The 4 Step Weight Loss Challenge provided on this website is for informational
purposes only and is not intended as a substitute for advice from a physician or other healthcare
professional. The 4 Step Weight Loss Challenge has not been officially evaluated by the Food and
Drug Administration nor has the results been established as medical fact.
Consult a physician regarding the applicability of the 4 Step Weight Loss Challenge with respect
to your individual health.
No warranties or representations regarding the results to be achieved from the 4 Step Weight
Loss Challenge, and results are likely to vary from participant to participant.
Add these sugar-free recipes to your meal plan.
Wednesday's Lunch: Garlic Lemon Shrimp
Go to Recipe
Wednesday's Dinner: Quick Chicken Piccata
Go to Recipe
Thursday's Breakfast: Zucchini Frittata
Go to Recipe
Thursday's Lunch: Farmer's Market Orzo Salad
Go to Recipe
Thursday's Dinner: Cumin-Chili Spiced Flank Steak
Go to Recipe
Friday's Breakfast: Southwest Tortilla Scramble
Go to Recipe
Friday's Lunch: Fresh Corn & Tomato Fettuccine
Go to Recipe
Friday's Dinner: Pan-Roasted Chicken and Vegetables
Go to Recipe
Saturday's Breakfast: Turkey Breakfast Sausage
Go to Recipe
Saturday's Lunch: Grilled Southwestern Steak Salad
Go to Recipe
Saturday's Dinner: Grilled Basil Chicken and Tomatoes
Sunday's Breakfast: Rustic Vegetable Frittata
Sunday's Lunch: Roasted Butternut Linguine
