How Much Weight Can You Lose in Four Months Just Doing Sit Ups & Hip Flexes?

It's perfectly normal to want to lose weight as quickly as possible. But, you can’t lose weight by performing situps and hip flexor stretches alone. However, by combining a healthy diet, situps, hip flexor exercises and appropriate cardiovascular exercise, you can expect the best results. The Centers for Disease Control and Prevention (CDC) recommends gradual and steady weight loss for long-term success. This translates to 1 to 2 pounds of weight loss each week over four months.

  1. Calorie Burn

    • One pound of fat is equivalent to 3,500 calories. By reducing your caloric intake by 500 to 1,000 calories each day, you can lose up to 2 pounds each week, according to the CDC. To accomplish this goal, improve your eating habits. Write down what you eat so you can make changes where necessary. Avoid eating foods when you're not hungry. Avoid unnecessary dessert, and eat when you're hungry instead of when anxious, tired or bored. Select healthy foods including fruits, vegetables and whole grains, which comprise a well-balanced meal.

    Set Goals

    • Setting short-term goals will help you lose more weight over a four-month period. For these goals to be effective they must be specific, realistic and measurable. Your goals may include walking for 10 to 20 minutes in the evenings after dinner, eating salad with every meal, and incorporating a healthy breakfast along with situps and hip flexor exercises. Include one long-term goal. This may be to lose 20 pounds over a four-month period. Avoid vague and non-specific goals like “lose more weight.” By setting realistic and measurable goals you can lose 1 to 2 pounds each week over a four-month period.

    Cardiovascular Exercise

    • To burn the most fat and calories over four months, incorporate cardiovascular exercise into your exercise routine. Cardiovascular exercise increases your heart rate and helps the body burn fat faster. It can also help you maintain weight loss and improve your endurance. This will allow you to build the necessary strength to perform more situps and engage in important hip flexor strengthening and stretching to maintain your fitness level over time.

    Assessment

    • Once you’ve hit the four-month mark, assess where you are. Assessment is an important part of fitness and health. Assess your goals and determine whether you’ve met them or need to adjust them. Evaluate whether your fitness goals are working and rewrite any parts of your fitness plan you need to adjust to maximize your weight loss and fitness program. Reward yourself for achievements you have made on your fitness journey. If you have built strength and endurance, increase the number of situps and hip flexor stretches you perform as your body adapts to exercise.