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Learn how to drop major weight with 7 step Intermittent Fasting plan to lose 45lbs in 4 months! That’s 2.626 pounds or 1.16kg per week of fat “good riddance” loss. Torch even the most stubborn fat! See how it’s done. [Nightmarishly researched and scientifically backed].

Today you’re going to learn about a weight loss program, set out in an easy 7-step sequence that will not only show you how to lose 45lbs/20kg in 4 months but how-to maintain your fat loss for life the easy way.

If you follow the 7-steps you WILL lose weight. If you don’t lose the entire 45lbs in 4 months, that is ok. I know you will hit either more or slightly less weight loss and you shouldn’t feel like you failed.

Are you a complete novice with intermittent fasting? Read my DoFasting App Review to see why I use DoFasting as my go-to intermittent fasting tool for tracking and scheduling my fasts!

It will be an extraordinary accomplishment either way!

DO NOT SKIP any of the 7-steps. Read this entire article completely and if possible, print it out. You will find golden nuggets & “AHA” moments inside the article that will make your success inevitable.

Go ahead and get started, see you in 4 months, 45lbs lighter!

Step 1. Understand the benefits of Intermittent Fasting 

You might be wondering: “Out of all the different diets and ways to lose weight. Why should I do Intermittent Fasting?”. And that’s a fair question.

There are several reasons why Intermittent Fasting is one of the best possible ways to lose weight and it’s not considered a diet, rather a tool to aid in weight loss.

1. More sustainable over the long term than most diets: There’s one big reason why most diets fail: They’re unsustainable over the long-term.


Because they restrict certain foods or food groups. And this is very hard to maintain. Even if a diet helps you lose weight. You go back to your old way of eating.

And there’s a high chance you gain back all the weight you lost. 

Intermittent fasting, on the other hand, allows you to eat all types of foods. It’s a less drastic change in your eating behavior. This is easier to make the initial change. But also, to maintain it long-term. 

2. Decreases your appetite: If you don’t know the science behind Intermittent Fasting, this might sound confusing. Because when you’re not eating for long periods.  It must make you extremely hungry at times, right? Well, this might be the case when you’re just getting started. Once you’ve gotten used to IF.

Research has shown it DECREASES appetite, which will make it easier to eat less food[1].

 3. Boosts your metabolism: Research has shown fasting boosts protein, fat, and glucose metabolism[2]. This will help you burn more calories throughout the day.

Step 2. Get in the right mindset for weight loss 

Mindset is an aspect of weight loss that’s often overlooked. But it is also one of the most important.

See, usually, when you fail to lose weight.  It’s because your mindset sets you up for failure before you even get started. Here are the most critical mindset shifts you have to make to lose weight:

  1. Stop looking for immediate results: If you’re too focused on short-term results. In your mind, progress will never happen fast enough. And this can lead to a lot of frustration and disappointment.

    This puts you at a high risk of resorting back to your old way of eating. Here’s the thing: Weight loss is ALWAYS a gradual process: It takes time and effort.

    Stop thinking about short term results. And start thinking about long-term progress.
  2. Stop comparing yourself to other people: “Why is this person able to lose weight so easily while I’m struggling, ”Why is this person able to eat whatever he/she wants.” 

Do you know what the problem with this type of thinking is? It will ALWAYS leave you disappointed and discouraged. We are all different. And everyone’s body is different.

It’s only natural that weight loss is easier for someone else. Stop comparing yourself to others: Comparison is the enemy of progress. 

  1. Stop being too hard on yourself: Don’t be too hard on yourself when you encounter a setback. Setbacks are going to happen.

    It’s how you handle those setbacks that make the difference. Losing weight is the result of hard work, learning from failure, and persistence.
  2. Stop letting your trouble thoughts hold you back: “Trouble thoughts” are thoughts that lead to behaviors that obstruct your weight loss goals.

    Examples are eating after you get stressed. Drinking alcohol because of negative self-thoughts.

    You need to identify your trouble thoughts, so you can prevent negative behavior.
  3. Stop seeing all foods as either “bad or “good”:  If you view ALL foods as either bad or good? It means you have an unhealthy relationship with food.

    Yes, certain foods are bad for you in excess. And, yes, there are some foods you should avoid entirely. But the vast majority of foods.

    They’re not innately “bad” or “good.” It’s the quantity that’s important. 

Step 3. Follow a full-body weight-lifting program 

Lifting weights is going to make losing weight a lot easier. Obviously, because it will help you burn more calories. But did you know having more muscle mass will also increase your metabolic rate?

I recommend doing a full-body training program for 2 or 3 days a week with ONLY compound movements. 

  • Barbell bench press: 4 x 8 – 12 reps
  • Squat 4 x 8 – 12 reps
  • Barbell deadlift 4 x 8 – 12 reps
  • Dumbbell shoulder press 4 x 8 – 12 reps
  • Pull-ups 4 x 8 – 12 reps
  • Dips 4 x 8 – 12 reps
  • Barbell hip raises 4 x 8 – 12 reps
  • Clean and press 4 x 8 – 12 reps

Compound movements are great because:

  • They burn more calories than regular exercises
  • They improve your intermuscular coordination
  • They provide a cardiovascular benefit

Step 4. Calculate the exact caloric deficit you need to be in each day

To lose the right amount of weight, in the right amount of time. You need to calculate the exact “caloric deficit” you need to be in each day. Or, in other words, how much calories you need to burn.

See, your body needs calories to fuel:

  • Your metabolism
  • Your digestion
  • Physical activity
  • Brain function & more!

When you’re consuming fewer calories than what your body needs. You’re in a caloric deficit. And this kickstarts the process of using body fat as a fuel source.

Your goal is to lose:

  • 11.25 pounds or 5kg per month (45 pounds: 4 months)
  • 2.626 pounds or 1.16kg per week (11.25 pounds: 30 days x 7 days)

The exact number of calories you need to burn to lose this amount is going to be different for each person. Because it depends on several factors such as weight, age, activity level, etc.

You can use MyFitnessPal to calculate the exact amount of calories based on these different factors. It will also show you precisely how much calories you’re allowed to eat each day to lose 2.6lbs/1.16kg per week.

Step 5. Plan your meals based on your caloric deficit

You now know how much calories you’re allowed to eat each day. It’s time to plan your meals based on this number. You have two options:

1) Do your own meal prep 

First, divide the number of calories you’re allowed to eat by the number of meals.

Let’s say, for example, Nicole:

  • Needs to eat 1200 calories each day to be in the right caloric deficit to lose 2.6lbs/1.16kg per week. (Calorie intake will vary for everyone) 
  • She is going to follow the 16:8 IF (16 hours of fasting and 8 hours of eating). 
  • She plans to eat two large meals a day: One at 12:00 pm and one at 18:00 pm. 

Nicole will eat two meals of 600 calories each day (or 3 meals divided by daily calories). For each day of the week. lose 2.6lbs/1.16kg per week.

Nothing too difficult but knowing your nutrition intake is important.

You can cook all your meals on the first day of the week. And put them all in the freezer for easy ready-made meals.

Your meals MUST contain the right number of calories. To be entirely sure they do. Weigh all of your food accurately. You can do that by investing in a quality food scale.

Here are some of the best food scales on Amazon:

You can use MyFitnessPal to calculate how many calories your foods contain. When you choose what foods to eat, it’s crucial to go for high-volume low-calorie foods like but not limited:

  • Honeydew Melon
  • Strawberries
  • Soba Noodles
  • Plain Rice Cakes
  • Popcorn, air-popped
  • Zucchini
  • Bok Choy
  • Celery
  • Cod
  • Muscles
  • Turkey Meat
  • Chicken Breast
  • Eye of Round Steak
  • Almond Milk, unsweetened
  • (Sweet) potatoes
  • Couscous
  • Eggs
  • Oatmeal
  • Green vegetables
  • Soups/broths

If you don’t, it will be tough to be in a high caloric deficit. High-volume low-calorie foods will help keep you full throughout the day. Make sure all your meals have a healthy ratio of “macronutrients” (carbs, fats, and proteins):

Popular percentages are:

  • 40 to 60 percent of carbohydrates
  • 20 to 40 percent of fats
  • 20 to 40 percent of proteins

2) Outsource your meal prep or meal kits to a food delivery service

An easier option is to join a food delivery service. Yes, this option going to cost you a bit of money. But not as much as you might expect. And it’s also to take all the stress out of your meal prep: 

  • You don’t have to think about what to eat every day. 
  • You don’t have to weigh every last gram of your food.
  • And, most importantly, it’s going to save you a lot of time. 

Here are two great companies that deliver healthy meals based on your weight loss goals: 

Best Ready Made Meal Service:

Best Meal Kit Service:

Should you combine IF with another diet?

When it’s your first time doing Intermittent Fasting. It’s a bad idea to combine it with a diet program, like Keto, Paleo, Low carb, etc. Why? Because being in a high caloric deficit is going to be challenging enough by itself.

And the last thing you want is to overwhelm yourself.

When you have successfully adjusted to IF lost weight after two months. Feel free to consider combining Intermittent Fasting with IIFYM, keto, paleo, or a low carb diet.

Step 6. Keep track of your progress: Weigh yourself every day

You must keep close track of your progress. You can do this weighing yourself first thing every morning. This is when your stomach is usually empty, so you get the most accurate measurement.

It’s important to know weight CAN fluctuate from day-to-day. This is caused by many different reasons:

  • Faulty or cheap scales
  • Water retention
  • Inflammation
  • Sodium
  • Carbohydrates
  • Food weight
  • Bowel movements
  • Exercise
  • Medication
  • Menstrual cycle

So, if you notice you weigh a little bit more on one day than another. Don’t worry. It’s completely normal. However, over a week, you should be losing weight and you can work out your average weight loss at the end of the week.

You should consider purchasing a decent set of scales. Faulty or scales that aren’t calibrated can give false bodyweight readings.

Fit Track Bodyweight BMI Smart Scales

I personally invested in FitTrack Dara Smart Body Weight Scales. It allows me to see an entire snapshot of 17 vital health measurements, particularly the body fat percentages.

Having a daily snapshot allows me to know exactly what is going on inside my body and make changes in real-time for faster and accurate results. Below are the measurements it takes with advanced and safe electrical signal technology.

FitTrack Scales

“When standing on the FitTrack scale, a very low, safe electrical signal is sent from four metal electrodes through your feet. The electrical signal passes quickly through water that is present in hydrated muscle tissue but meets resistance when it hits fat tissue. This resistance is measured and input into scientifically validated FitTrack equations to calculate body composition measurements”.

I hear you thinking: If that’s the case, why should I weigh myself every day? And not once a week?

While daily weigh-ins do have a couple of downsides:

  • It could work against you if you’re impatient
  • You risk becoming obsessed with the number on the scale:
  • Each day can give a totally different number
  • You can become too focused on your short-term results

Research has shown weighing yourself every day is more effective to lose weight[3][4]. Mainly because it’s a great motivator to help you stick to your diet and adjust your calorie intake or do an early morning cardio session if weight loss is stagnant.

Step 7. Make adjustment to your diet and/or exercise routine

By following the last 6-steps to a tee. It should help you lose the right amount of weight in the right amount of time. But, unfortunately, the world is not perfect.

If, at any point, you’re not losing the weight fast enough. Or, if you notice your weight loss has become stagnant.  You need to make adjustments to help you get over that plateau:

  • Experiment with making changes to your diet: For example, by dropping the number of calories you’re consuming. Or increasing the % of calories you’re getting from protein sources.
  • Add in cardio to your exercise routine: What might even be more effective is to start doing 2 or 3 days of cardio a week. Pro tip: Do fasted cardio early in the morning. This is when your fat-burning state plus HGH is the highest.

Time to lose those 45 pounds

Losing 45 pounds in 4 months might feel like a massive amount of weight in a very short amount of time.

But when you break it down into these 7 steps. It’s not only doable. You might even find that it’s not even all that hard.

Anyway, I can’t wait for you to put the steps to use. And experience its life-changing effects. I know you can do it.

2 thoughts on “7 Step Intermittent Fasting Plan To Lose 45-lbs in 4 Months The Easy Way (Science-Backed)”

  1. Thanks Ricky. This is a very inspiring article. A perfect gift to start off my weight lost journey.
    Deeply appreciated.

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