How To Lose 36 Pounds In 4 Months

Losing 36 lbs. in four months means losing 9 lbs. per month. Although a typical weight loss is about 8 lbs. per month, you can still achieve your goal with a low-calorie diet and physical activity. Although weight-loss pills, surgery and fad diets may produce quicker results, most people do not change their behaviors and regain the weight in a short amount of time, according to the resource manual for "Exercise Testing and Prescription" by the American College of Sports Medicine. Always consult your physician before starting a weight-loss plan to lose a large amount of weight.

Step 1

Lose 2 to 3 lbs. per week to reach your goal in four months. Create a 1,000- to 1,500-calorie deficit per day by reducing your caloric intake and increasing physical activity. For example, cut 500 calories from your diet every day and burn 500 calories with physical activity. A woman's diet should consist of at least 1,200 calories per day and 1,800 calories for a man's, according to the American College of Sports Medicine. Too few calories will slow your metabolism, making it harder to lose weight.

Step 2

Eliminate unhealthy foods from your diet, such as junk food, fast food and fried food. These foods contain unnecessary calories, fat, sugar and salt and can easily cause weight gain, according to "The Mayo Clinic Diet." Instead, fill your diet with items such as whole grains, fruits, vegetables and lean meats. These foods are full of vitamins, minerals and many other nutrients that will affect the overall function of your body as well as weight loss results.

Step 3

Be physically active for at least 60 minutes every day. For example, run for 20 minutes three times a day or play an hour of racquetball. Pop in an exercise DVD in the morning, go walking around noon and play basketball before dinner. Use your chores as exercise too. For example, scrub the floors instead of using a mop. Vacuum every room, every day instead of a couple times a week. More activity will burn more calories per day. You may need 60 to 90 minutes of activity every day to lose 36 pounds in four months, according to the American College of Sports Medicine.

Step 4

Incorporate some form of resistance training two to three days per week. Use weights, resistance bands and calisthenics, or any activity that causes overload to your muscles. Resistance training builds and strengthens muscles, burning calories all day, even at rest, according to MayoClinic.com.