You only have three months to lose weight to look your best at this wedding, getaway, or reunion. lost 40 pounds in 3 months is your goal and you are committed to achieving it. A low-calorie, highly nutritious meal plan combined with increased physical activity results in weight loss. Losing more than 3 pounds a week to lose 40 pounds by your deadline can be a little aggressive. You can make serious weight loss forays to keep you feeling and looking your best for three months, even if it takes longer to reach your 40-pound weight loss goal.
Be Realistic About Your Weight Loss Goal
Most major health organizations recommend that you lose up to 2 pounds per week. Losing weight too quickly usually requires an unstable low calorie intake. You may feel extremely deprived, resulting in frustration and abandonment of your goal. You can also develop nutritional deficiencies if you cut calories too much.
Eating less than 1,200 calories a day as a woman, or 1,800 as a person, tends to slow down your metabolism as your body compensates for what it perceives as hunger. Eating too few calories can also cause your body to burn muscle mass, especially if you are not exercising. When you lose muscle lost 40 pounds in 3 months, which requires more energy for your body to endure compared to fat, your metabolism drops even more and weight loss becomes even more difficult to achieve.
Three months allows you to safely lose 24 pounds and possibly up to 30 pounds. You can lose more than 2 pounds a week in the first two weeks, because habitual dietary and exercise habits force you to shed excess water weight in the first few weeks.
Calorie Management to lost 40 pounds in 3 months
To lose 2 pounds a week, you need to eat about 1,000 fewer calories than you burn. Determine your average daily burn rate using an online calculator that takes into account your age, gender, activity level and size. Subtract 1,000 calories from this number to determine the number of calories you need to consume in order to lose a safe, sustainable 2 pounds per week. If that puts you on a calorie intake below 1, 200 for a woman, or 1,800 for a person, cut your calories less and move more.
To lose 3.3 pounds per week, you need to achieve your 40 pound weight loss goal, you will have to make this deficit equal to 1,650 calories. Very few people can reach this deficit and still take in the necessary calories for good health and feel energized. It is also known that losing more than 3 pounds per week can consistently cause gallstones.
Eat wisely to lost 40 pounds in 3 months
Meal designs include mostly lean proteins and plenty of fresh fruits and vegetables. At least 0.55 grams of protein per pound of body weight per day helps with feelings of satisfaction and prevents muscle loss. This means a 200 pound protein goal is 110 grams per day; that’s about 30 grams with each meal and 10 to 15 grams with each of the two snacks. For reference, an egg contains 6 grams of protein and 72 calories; A 3-ounce serving of turkey contains 25 grams of protein and 125 calories; and a 3-ounce fried lean beef dough contains 22 grams of protein and 155 calories.
Include whole grains, low-fat dairy, and unsaturated fats once or twice a day so you don’t miss out on essential nutrients. Forget processed foods like fast foods and sweets and instead go for foods with the nutrients you really need. Examples of quality meals include eggs crossed with spinach next to an all-wheat English bun; oatmeal with berries, walnuts and almond milk; grilled chicken with quinoa and broccoli; fried tilapia with steamed spinach and brown rice or a lean steak on a large salad. The exact serving sizes depend on your personal calorie needs.
Avoid skipping meals to save calories; it only leaves you prey later, so you end up bingeing or making less optimal choices.
Adopt an active lifestyle
The more active you are, the greater your daily calorie burn. It helps you lose weight faster and helps preserve the muscle mass during compression. If you are not exercising when you are losing weight, especially at a relatively aggressive speed, a quarter of every pound you lose will be in muscle.
Work for at least 150 minutes with a medium-intensity cardio-week card that includes brisk walking or water aerobics. Once doable, aim for up to 250 minutes a week to lose significant weight, suggests the American College of Sports Medicine. Do some of these workouts at higher intensity to increase your calorie count even further.
Strength train at least twice a week, as well as to maintain and build muscle. Not only will you look more fit and toned when you’ve dropped lost 40 pounds in 3 months, but you’ll create more tissue that will help boost your metabolism. Aim to work in each major muscle group with at least one exercise on two workouts per week. Resistance bands, free weights and cars are all acceptable tools for this kind of training. Consider consulting a fitness professional to help design a program for your needs.
Move more every day; these extra calories add up to help increase the calorie deficit. The park is far in the lot, choose a staircase instead of an elevator, take your dog for an extra walk, or play trap with your kids.