A good way to lose 40 pounds in 3 months is with a combination of diet, exercise, determination and commitment. 3 months is also equal to 12 weeks and the healthy amount to lose is about 24 pounds within that period at the rate of 1 to 2 pounds per week. Talk to your doctor about whether it is advisable for you to lose any more weight within that time span. You will need to lose a little over three pounds each week to lose 40 pounds in 3 months. Make sure you are ready mentally and physically to embark upon the journey. Weight loss success depends on how ready you are for the challenge, says MayoClinic.com.
Things You Will Need
Meal Planning Journal
Prepare Mentally to lose 40 pounds in 3 Months
Get motivated to make this a lifetime change. Prepare your mind to embrace the challenge. Think of it as a change towards a healthier and happier lifestyle, not just a change in diet.
Remove distractions that could affect weight loss goals. Limit interaction with people who do not take your weight loss goals seriously. Do not watch food-related television if you know it is going to make you run to the refrigerator.
Be realistic about your goals and realize there is no such thing as a magic pill or a quick fix. Set realistic goals that you can comfortably achieve. According to MayoClinic.com, setting unrealistic goals can cause you to become discouraged and give up on your plans.
Seek professional help if you have medical or psychological disorders contributing to your weight gain. Address other issues affecting your weight that does not respond to just diet and exercise alone. Involve medical professionals in your weight loss goals to ensure your physical, emotional and psychological safety and well-being.
Prepare yourself to become more physically active. Watch exercise videos or television shows to begin the process mentally. Begin to ask questions about the best exercise regimen for your gender, age, weight and physical condition.
Look at your weight loss efforts as a very positive experience. Do not look at it as a chore that you do not want to do, but have to. Think of it as a lifetime journey towards a healthier, happier and more physically fit being.
Prepare Physically to Lose 40 Pounds in 3 Months
Calculate how many calories you must lose by calorie reduction. Talk with your doctor about how many calories you can safely reduce in your daily diet. Calculate your new daily calorie requirement by subtracting 500 or 1000 calories from the total day's calorie intake. Reduce your calorie intake by 500 each day and lose 1 pound weekly. Reduce your calorie intake by 1000 each day and lose 2 pounds weekly. Combine calorie reduction with physical activity to lose the additional pounds. You will need to burn an extra 500 calories through exercise to get that extra pound weekly. A 1500 daily calorie reduction through diet and exercise should get you to your goal. Work closely with your doctor while attempting to lose this amount of weight. Don't be afraid to adjust your time frame in the interest of safety.
Design your daily diet plan. Establish what your daily calorie intake should be. Look on the food packaging to get the nutrition information per serving. Write down what you eat for breakfast, lunch, dinner and snacks along with the serving sizes and the calories per serving size for each type of food and each meal. Add up the calories for each meal. Make sure you also include calories from your drinks as well, as these can add up quickly. Stick to your diet plan as closely as possible and do not exceed your daily-allotted amount of calories.
Consume a healthy and nutritious breakfast full of fiber. Reduce your chances of overeating during the day by eating breakfast says Katherine Zeratsky, R.D., L.D., from MayoClinic.com. Eat whole grain cereals, toast and fruit. Make a breakfast of scrambled eggs whites, which you can get pre-packaged from the supermarket. Eat low-fat breakfast meats instead of fatty alternatives. Drink low fat milk and plenty of water.
Calculate the amount of calories you must lose through exercise and design a plan that fits into your lifestyle. Incorporate walking, running and aerobic exercises into your daily routine. Join a gym or purchase a treadmill if you can afford to do so and exercise before or after work. Do not do unsupervised strenuous exercises without the consent of your doctor especially if you have any other medical or health conditions.
Leave the soda, diet soda and sugary drinks off the menu. Drink more water to cleanse and hydrate your body. Count the calories in your drinks as a part of your daily calories if you choose to have anything other than water.
Cook your own meals at home so you can have more control over what goes into it. Baked fish and chicken always makes a delicious low-calorie meal. Take the skin off the chicken before you bake it to control the amount of fat. Have your protein with vegetable of your choice and or brown rice. Use fresh herbs such as thyme, sage and oregano instead of salt for flavor and to promote fat loss. Ask for nutrition information from the restaurant about your food choices when you do eat out. Carry a calorie-counting pocket guide such as "The Pocket Calorie Counter" by Suzanne Beilenson or "The Calorie Counter" by Karen J Nolan and Jo-Ann Heslin with you wherever you go.
Have your own weigh-in at home. Make it a weekly event so your friends and family can participate. Set weekly goals, weigh yourself weekly and reward yourself for achieving your goals. Get excited about stepping on that scale.
Limit the amount of stress in your daily life. Take a yoga or deep breathing class to help control your stress levels. Seek professional help for financial, marriage or occupational problems causing you stress.
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Tips & Warnings
Have a positive attitude about your weight loss goals.
Always seek advice from qualified medical professionals about diet and weight loss.
Be realistic about your weight loss goals.