How do you start a plan to lose 40 pounds in 3 months?
- Weight loss is all about creating healthy habits. To be
successful at losing weight, you need to change your lifestyle and
your eating habits. Adopting healthy eating habits together with
regular cardio exercise is the best way to lose weight
effectively and keep the weight off.
- Cut out anything containing sugar, or high
fructose corn syrup, including breads, and cereals, all pre
packaged junk that contains monosodium glutamate/hydrolyzed
protein, including boxed "dinners", drink no milk, and buy bottled
drinking water (store brand is just fine). You will lose 40 pounds
by the end of three months. Eat all the fresh low
carbohydrate vegetables you want and a few (but not too many)
- Eat well balanced diet, count you calories and carbohydrates,
take vitamin and mineral supplements, cut right down on saturated
fat but use beneficial fats, do of aerobic or cardio
exercise, lift weights three times a week.
- Before changing your physical habits, or starting any fitness
program, you may wish to obtain the blessing of your
- I lost 40 pounds in about 6 months. Like other answers here, it
consisted of eating right along with a weight training/aerobic
program. Aerobics (bike, treadmill, elliptical) three times a week
anywhere from 20-40 minutes per day (depending on my energy level).
Weight training three times a week as well. There are many good
books out there on weight training programs. The key here is to mix
it up every 3-4 weeks and ease into the program. Many first time
weight lifters injure themselves by doing too much, too quick.
- 40 pounds in 3 months is about 13 pounds per month. Most diet
doctors recommend a weight loss averaging 1 pound per week, or 4
pounds per month. Losing weight slower means that you are more
likely to keep it off, to lose fat instead of muscle, and to gain
new healthy habits. Most of the people who lose large amounts of
weight quickly are very obese, or regain it just as quickly. If you
are dieting for a special event, even a loss of 10-15 pounds will
significantly improve your appearance.
- Forty pounds in three months is too much. Aim for a loss of one
or two pounds per week on a low carbohydrate diet. That way, you
are not depriving yourself of calories and compromising your
- In addition to eating correctly, you can do more to boost your
metabolism for fat loss and increased energy. For example, proper
strength training will increase lean muscle. Lean muscle is your
metabolic furnace that will burn extra energy (calories)
24 hours a day. Moreover, adding muscle through strength
training will enable you to eat more food and avoid gaining
body fat in the future.
- Cardio exercise will also increase the amount of calories your
body uses during and immediately after exercise. Choose some kind
of mild cardio exercise that you dislike the least and do it six
days a week. Brisk walking is a good way to start. Walking for
weight loss is very effective when done properly and it is
sustainable long term. 'Brisk' means walking at a 4 mph pace.
Slowly work up to that pace and then slowly increase your distance.
If you want to use that form of mild cardio to lose body fat, you
will need to average walking from 3 to 6 miles daily at that pace.
Ideally (for maximum effect), walk before your first meal of the
day. Don't worry if you are not able to do that, you can still
achieve good results. You do not have to do your entire daily
walking at once and you can split it up into more than one
- There are some things that you can add to training to increase
metabolism and get the maximum effect out of weight training and
weight loss. Try to eat six smaller meals a day to aid blood sugar.
This can give you more energy to work out. Also, your body has to
digest the food more often and to do so it burns more calories. In
addition, drink ice water at every meal because your body has to
warm its core and that too burns calories. Train with the four main
weight exercises for 6 months bench squat curls and military press.
After the 6 months, you can add dumbbells. This increases your
body's frame strength to handle more weight efficiently. In
addition, eat protein before bedtime. It feeds your muscles during
the night and more muscle means more fat loss. Also, be wary of
having too much fruit. Fruit is fructose to the human body. It
turns it into sugar and sugar is turned to fat. It is best to eat
small amounts of fruit but you can eat all the non-starchy
vegetables you want. The more muscle you build the more you can eat
per day and still lose weight because muscle burns calories (even
while you sleep). If you add some form of cardio every other day
and weight training every other day, with one day a week off, and
eat more on your day off to feed your body, you can turn the tide
and get into great shape fast.