Last updated: December 6, 2018 at 10:27 am
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 vegetable 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.
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.
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 with 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 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
You can check our list of foods to avoid HERE.
Also, there are some foods which 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) which 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.