Last updated: November 27, 2019 at 17:00 pm
If you plan to look fit, healthy and to be a new person before summer, you have to start your weight loss journey right now.
Losing weight is not an easy job.
Especially, if you are trying to lose 40 pounds in 3 months.
But, you can do it.
If you set up a good plan and follow all the rules, you can see how your pounds melt in just a few months.
So, how to lose 40 pounds and fit into a tiny outfit 3 months from now?
1. Set up your goal
Setting up goals is a challenge and it can be a source of motivation which can help you lose weight healthily.
Of course, you shouldn’t have unreal expectations, like losing 40 pounds in 40 days.
Don’t expect extraordinary results fast.
Weight loss is a complex process.
Don’t forget, you want long-term results.
Losing weight overnight won’t bring you anything but the yo-yo effect.
2. Count your calories
Although some try to underestimate the counting calories method, when it comes to weight loss calories do count.
But, you need to know that not all calories are equal.
It’s not the same if you eat 100 calories of vegetables and 100 calories of french fries.
The calorie deficit approach doesn’t mean that you can eat whatever you want.
The most important thing is what kind of calories you intake.
So, put the nutritional value first when you choose your 1500 calories for that day.
The ratio of your macronutrients-proteins, fats, and carbs is important.
You can read how to count your macros in our guideline HERE.
So, let’s do some math:
If you want to lose 40 pounds in 12 weeks, you have to lose about 3 pounds per week. (1)
Although many experts suggest losing 2 pounds per week, you can aim for a little bit higher result.
If you want to lose 3 pounds per week, you have to create a calorie deficit of about 1,300 calories per day.
It won’t be easy because you can’t eat 1,300 calories less.
The best thing to do is to eat 650 calories less and burn an additional 650 calories through exercise.
Also – you shouldn’t eat less than 1,200 calories per day.
Eating fewer calories can lead to muscle loss and slowing down your metabolism.
READ ALSO: COUNTING CALORIES – THE ULTIMATE GUIDE
3. Eat balanced food
When you are trying to cut down some pounds you should eat more often, but make sure to have smaller meals during the day.
By eating smaller portions during the day you will boost your metabolism.
Don’t forget, the most important meal is breakfast and that’s why it should be full of proteins, fat, and carbs which will provide enough energy to start the day and get some work done.
You should consider food made with healthy ingredients.
Foods to Eat:
- You should eat low-calorie vegetables and fruits – green vegetables, for example, apples, oranges, lemons, grapefruit
- Drink plenty of water – at least 8 glasses per day
- Eat fish and other seafood
You can see our list of the best foods for weight loss HERE.
On the Other Hand, You Should Avoid:
- Junk food – French fries, mayonnaise, ketchup, unhealthy snacks
- Bread and pasta
- Processed foods – delicatessen
- Sweets
- Sodas
- Alcohol
You can check our list of foods to avoid HERE.
Also, there are some foods that are considered healthy but actually are fake healthy foods.
Fruit yogurt, granola bars, margarine, and cereals are on the list of food you shouldn’t eat.
So, it is very important that meals contain the necessary nutrients.
Diets that are based on one single type of food can be harmful to your health, so be careful.
If you want to have a healthy diet you need to include all types of food because that’s the right way to stay healthy and lose weight safely.
4. Increase Physical activities
Having a balanced diet solely can’ t be effective.
But, a balanced diet and exercising it’s the key to significant results. (1)
I suggest you try the plank for example.
The advantage of the plank is that it’s not time-consuming, you can do it anywhere you want, and it is beneficial for your entire body, not only for a particular group of muscles.
The plank is very effective when it comes to fat burning, especially belly fat.
The plank can help you get rid of fat layers around the belly, waist, shape your buttocks, relieve the pain in your back, and speed up your metabolism.
And build six-pack abs.
The high-intensity interval training is efficient, too.
If you’re already a fan of the high-intensity interval training (HIIT) or you are familiar with this type of exercising you know that it’s a fast and effective way to work out.
In addition, the high-intensity interval training involves short, intense bursts of exercise with less intense moves or complete rest in between.
Hence, it’s very efficient—which means you will be spending less time in the gym each week while still burning all the fat, and boosting your metabolism, as some of the benefits.
GRIT Cardio is a 30-minute high-intensity interval training (HIIT) that improves your cardiovascular endurance, accelerates your movements and makes your body burn calories long after your training.
Walking, cycling, jogging or even running can be very helpful.
If you don’t like to spend time in the gym then you definitely have to try some cardio workouts you can do out every time you want.
The cardio workout involves any exercise that raises your heart rate from 60 to 85 heartbeats.
When you have that heartbeat span you are doing cardiovascular or aerobic training.
The cardio workout has a lot of health benefits.
It can burn calories, reduce the fat tissue, strengthen your heart and your lungs.
You can do cardio if you ride a bike, walk or run at the gym, swim, do aerobics, try HIIT or do some outdoor activities like rollerblading, running, jogging…
If you are already in shape, I suggest CrossFit.
5. Be persistent
A diet plan from a nutritionist-checked ✓
Exercising started-checked ✓
Extra pounds still there- checked ✓
We’ve all been there.
You started following the rules, but the results lack.
Remember, don’t give up right away, follow your goals and you will achieve them.
It’s important to get the support from your close ones when you start the weight loss journey.
They are the ones that can help you deal with any problems on the way and continue losing weight.
If you want to see how to lose weight faster with the best natural supplements click on the link below:
BEST DIET SUPPLEMENTS FOR LONG-TERM RESULTS!
Hi, I am Stacey and I am the author of beautyandhealthlife.com. I have 10+ years of experience in fitness and weight loss and I want to share my knowledge with you. I am here to help you lose weight and tone your body.
58 Comments
Renaldo Jowers
Very good content. Want to use this.
Marcus
Beauty and Health Life is literally the BEST weight loss community anywhere. I read it frequently, it helped me not only lose weight but keep it off, hope it helps some others too!
Stacey McGregor
Thanks for your kind words, Marcus!
Patti
Thank you for the outline. I’m one of those people that if I don’t see some results fairly quickly, I give up. Results ARE my motivation. I have asthma, arthritis, hypertension, depression, anxiety etc etc, working out is tough and can literally be bad for my health (cardio/asthma), will walking do the trick for the exercise part? I am 6 years post sleeve Gastrectomy and have a decreased stomach volume, and still can’t lose weight. Carbs (breads, pastas) are things I know give me issues, so I steer clear. I HATE to drink water, so any tips to make that more palatable, I’d like to give it a try. HELP!
Stacey McGregor
Sad to hear that you have different diagnoses, but you can treat them, one by time.
Don’t give up, you can’t lose weight overnight. No one can. It takes time.
Yes, walking can be a good starting point for weight loss. You can read more about walking for weight loss here https://beautyandhealthlife.com/walking-for-weight-loss/
Also, if you hate to drink water, you can drink green tea, ginger juices, cinnamon and honey, some weight loss smoothies. These drinks can help you increase your fat-burning rate.
Eat fresh fruits and vegetables, try a little bit of cycling, maybe swimming.
After all, due to your health condition, it is best to consult your doctor before trying to be more active.
Pooja
For how many days in a week we have to follow this exercise routine. I agree diet plan has to be there for whole week. Please help
Stacey McGregor
Well, at least 3-4 times in order to achieve this goal.
Nancy
I stopped eating sugar and drinking soda.but only lost 2lbs. Help very down because of it.feel like I want to start eating these things again.on diet for two weeks!!!!!
Stacey McGregor
Well, you should change other diet habits too. Don’t eat junk food and exercise. And don’t lose motivation! I suggest you read this https://beautyandhealthlife.com/motivation-for-weight-loss/
Sayward Porcher
Hey there! How are you today? The article was really good and I’m going to start this week.
But what do you suggest for cardio when you have a bad knee? My left knee always gives me problems when I do sprints, but I love them. The stairs aren’t too bad, but is there anything else you can suggest?
Thanks!
Sayward
Stacey McGregor
Thank you!
If you have a bad knee I suggest swimming for starters. Actually, some pool exercises may help you recover faster. Also, do not sprint, try jogging, a slower pace is better 🙂
Muchelle
What exercises do you recommend for someone who haven’t worked out for years?
Stacey McGregor
First, I suggest you start with some basic cardio exercises. Walking for at least one hour every day, jogging, cycling. After a while, you should start the gym with a personal trainer.
Diana. King
Hi my name is Diana I want to lose 40 pounds I need help so I thought I would try this I have tyred every diet there is and faled every time my motavachen is very low I need some one to push me I have tyred with my grand daughter s but they was no help so depending Thank you
Stacey McGregor
You need to find a way to motivate yourself. Actually, you need to find a real reason for weight loss. You can read more about weight loss motivation here https://beautyandhealthlife.com/motivation-for-weight-loss/
Diana king
Hi my name I’d Diana I am wanting to lose 40 pounds I have tryed every det there is and I have fled every time I want to try this my motavachen is very low but im going to give it a try Thank you ☺
Anonymous
Hello is speacil k diet plan ok
Stacey McGregor
Well, I don’t think this diet is a long-term thing. You can try it. Eat high fiber and high protein foods like oatmeal for breakfast and include 2 snacks (fruits). There is nothing bad in this diet, but don’t expect to lose 5 pounds in two days.
Nancy
I think it states to lose 3 pounds per week
Chejuana
Hi I want to lose weight soooo bad if i can lose 40 pounds in 12 weeks i would be sooo happy, i want to try this, but i need so much motivation & help to stay on my path. HELP
Chejuana
Lynn
Make sure you get your minerals and a nascent iodine supplement will also support the thyroid which in turn controls the metabolism
Brooke
Hi there! I’m hoping to lose around 40 lbs by the time may comes around as I’m visiting my SO who’s in the military. Not only that but I’m trying to prepare for the firefighter academy next year. Do you find that meal replacements (shakes, smoothies, etc) help at all with accelerating weight loss? Also, what do you suggest for someone like me who is extremely impatient with weight loss? Thank you!
Stacey McGregor
Well, unfortunately for you, the first thing I suggest you is to be patient.
You can’t lose weight overnight.
You have enough time before May to lose those extra pounds.
If you want to replace a meal with a shake, I suggest you replace dinner.
Follow the rules you can find in this article and you will be prepared for firefighter academy for sure 🙂
Bernie
Good tips thank you
Keri
I had surgery for colon cancer in June I need to lose about 45-50 lbs as being over weight contributes to colon cancer! I’m fine now didn’t have to have chemo or any other treatment. My question is, is there any types of food I should stay clear of and I’m such a picky eater what can I eat besides fish and seafood!
Stacey McGregor
First, glad to hear that your health condition is better. Yes, you should lose weight for your overall health. Well, generally you should stay away from junk food, french fries, white bread, delicatessen, white bread etc. My honest advice is to visit your doctor who will make a diet plan based on your blood type and health condition.
Bettieann
Hi, thank you .. can I do this without getting in a scale ? I’m to stressed out to see the number .
Jessica Fox
Lost 35 lbs in three months using these tips. I don’t have any more weight to lose, so I’m just maintaining now, but following mostly the same rules. Also, cut out or significantly cut down alcohol. Alcohol increases appetite and decreases metabolism and energy. Put the drinks down. I feel better than I have in years. You can, too!
Stacey McGregor
Glad to hear that 🙂 Yes, alcohol is a big no-no when it comes to a weight loss.
Jazz
Hi im 62 and need to lose weight for my health, i have high blood pressure and i had a scope on my knee last August and that is were most of the weight came from not being able to do anything, any suggestions of were to start?
Thank you in advance
Mary
Thank you for the inspiration!
Selin
Thank you so much for your wonderful suggestions.
Nessa
I need to lose 100 pounds. I am giving myself 12 months. So these suggestions will help out a lot.
Thank you
Stacey McGregor
Don’t bother yourself with time limits. You will reach your goal sooner or later if you stay committed.
Silly C_83
These tips are very helpful I need to lose 60 pounds I’m 35 years old and it seems the older you get the harder it is to lose weigh I have lung issues and my dr wants me to drop the weight to help improve my breathing
Stacey McGregor
Losing weight will bring many benefits to your health. Be persistent!
Stacey McGregor
Don’t forget to tell us the results 🙂
Anonymous
Thank you this sounds sensible i am going to start Monday thank.you again
Stacey McGregor
Don’t start on Monday, start right now!
melinda
is hotdogs a no no even with lowfat bread and home made chilli
Stacey McGregor
You can eat even a hot dog from time to time, but don’t exaggerate. The key is in moderation.
Sherry Parrott
Thank you will start today no more starting tomorrow today’s the day
Stacey McGregor
That’s the spirit 🙂
Karen
Thank you for this information, putting it to use starting Monday.
Suly
GRACIAS 🙂
Ann Marie Phillip
Good info am gonna put it to use Thanks
Reinette
Really good advice and well written with lots of helpful info. Thanks!
Tereasa
Starting! Had enough of being ‘fat, sick, and nearly dead’ (this saying is so very true)!
Thank you!
Kathy
I am ready to start tomorrow. I have a plank schedule I can use. Plus I actually need to lose about 50lbs so I will give myself an extra 4 weeks. Thank you for the outline.
Stacey McGregor
Give your best and you will see the results very soon.
Pamala Williams
I hope this one works for me every time I get started on one I get. Off track and gain it back if not more.
Stacey McGregor
You should be persistent, it takes time.
Stacey McGregor
Don’t think about time!
Olga Garcia
Thank you, very much
Will start do just this??
This is going to be a lot of help.
Mozhgan
Thank you so much.I will try soon.
Nancy
Thank you so much for all the info i will try soon and I leave a comment .
Sharmela
Thank you very much for those very helpful information on weight loss
Liliana Pérez
Thank you very much!!!!