Your old jeans don’t button up and you have two months until a major event or trip. The desire to lose weight is understandable, whether it’s to fit into your old jeans or to prepare for a major event.
This article will describe how to lose 40 pounds in two months despite the fact that there are many weight loss options and the process can be difficult.
Because of the effort required, the majority of people avoid quick weight loss.
Spoiler alert: in most cases, you will not lose 40 pounds from diet alone; you need to exercise a lot as well.
In this article, we’ll discuss how to lose weight quickly and naturally, diets that can help, exercises that can help you work harder, and whether losing 40 pounds in just two months is feasible.
Table of Contents
How To Lose 40 Pounds In 2 Months: 5 Simple Steps
Making the desired changes and achieving your weight goal are still possible. Although losing 40 pounds in two months is a lofty objective, it is not impossible. Here are some quick tips to aid in weight loss.
#1 Move More
Exercise of any kind quickens the weight-loss process. Exercise raises your heart rate, which in turn accelerates your metabolism.
However, if you want to lose more weight, gravitating toward the treadmill won’t help you reach your weight-loss objectives. Strength training must also be included.
You can burn more calories while at rest by increasing your lean muscle mass through strength training.
#2 Reduce Your Calorie Intake
One of the best methods for weight loss is a calorie restriction that is healthy. Cut out added sugar and processed foods, and switch to a low-carb diet if you want to achieve a calorie deficit.
Additionally, you must consume fewer starchy vegetables and some fruits.
Intermittent fasting is another method for generating a calorie deficit. Low-calorie dieting is how intermittent fasting diets maintain a calorie deficit.
DoFasting is the top personal intermittent fasting app for weight loss. To assist users in achieving their weight goals, the DoFasting app offers a personalized fasting schedule.
The app also provides access to professional nutritionists who promise healthy weight loss and healthy meal suggestions.
The app helps you on your path to weight loss by educating and inspiring you. Additionally, it offers special 7, 14, and 28-day fasting challenges that support the development of stronger and healthier habits. You can maintain consistency in your journey because it serves as an accountability partner.
To make counting calories easier, the DoFasting app also includes a calorie tracker. You’ll take less time to decide what to eat and how much to eat if you do it this way.
#3 Avoid Fad Diets
The worst method of weight loss is fad diets. Without taking your body’s nutritional needs into consideration, they encourage rapid weight loss.
Some of these diets contend that food can alter body chemistry and that certain hormones are to blame for weight gain. These diets lack adequate research and are more harmful over time.
These “hype” foods omit ingredients like lectins and sources of protein from grains. Extreme modifications like a juice, soup, or smoothie diet are included in other fad diets.
Water weight is the main component of the initial weight loss from fad diets. Slow and steady weight loss is healthy. The majority of these suggested diets promise a quick fix, but the weight lost is quickly gained back.
#4 Eat Whole Foods
Your ability to manage your weight loss depends on the food you consume. A well-balanced diet provides your body with the nutrients it needs to stay healthy.
In addition to avoiding excesses of some foods, a balanced diet calls for ensuring adequate intake of others. Start by stocking up on nutritious foods like whole grains, low-fat dairy, lean meat, and fresh produce.
Eat less of the empty-calorie foods. They are low in nutrients but high in calories. Pick fiber and protein-rich foods. It is ideal to include items from several different food groups in each meal.
#5 Find A Support Group
As you work towards your weight loss goal, support groups are a great source of motivation and accountability. They also assist you in achieving long-term success by assisting you in maintaining your weight loss and maintaining good health.
Joining a support group also helps to normalize the weight loss process because you can see and hear what other people have gone through.
You can join a variety of offline and online support groups from the comfort of your home and receive the needed encouragement to achieve your weight loss objective.
2-month Diet Plan: What You Need To Know
Analyzing your diet is the first step in any weight loss program. To give your body the ideal nutrition it requires, you must eat a sufficient amount of whole, healthy foods.
Having a calorie deficit would help you lose fat. The National Heart, Lung, and Blood Institute recommends consuming 1,200 to 1,600 calories per day to lose 40 pounds.
You require three meals per day of 350–500 calories each and an additional 100-calorie snack, as indicated by the calorie requirements above. In order to meet your dietary needs, you should incorporate foods from as many different food groups as you can.
The best thing to do is change your diet in the ways listed below.
#1 Green Tea
Caffeine, a well-known stimulant found in green tea, helps with fat burning and enhances exercise performance.
Your body must first break down fat cells and transport them to your bloodstream in order to begin burning fat. Green tea encourages fat loss by increasing hormones that burn fat, like noradrenaline.
Even when you are sitting still or sleeping, your body continues to burn calories. Drinking green tea speeds up metabolism and increases resting calorie expenditure. Green tea increases your daily calorie burn by 4%.
Green tea also aids in weight loss by decreasing appetite, which theoretically automatically reduces calorie intake.
#2 Cut The Sugar
You should think about healthy alternatives like quitting sugar when limiting your food intake to lose 40 pounds. Additionally, since soda, candy, and pastries have no nutritional value, it would help identify empty calories from those items.
Use natural sweeteners in place of sugar if you’re craving it. Avoiding sugar allows you to lose weight more quickly than other methods.
#3 Do It Yourself: 100-calorie Snacks
Snacking is a great way to increase your intake of fruits and vegetables while also providing you with a boost in energy and reducing hunger pangs. Sliced carrots, cucumbers, and celery are excellent snack options.
#4 Do Not Skip Meals
Skipping meals will not make you lose weight faster and is ineffective. Extreme hunger, excessive eating, and weight gain are all effects of starvation.
Each meal is essential to a weight-loss plan.
Breakfast ought to be the top priority for you to eat. Non-fat milk, a banana, and two slices of toast are some examples of a wholesome breakfast.
Daily food consumption tends to be exact for most people. For long-term weight loss, you must eat a filling lunch but cut back on calories. Your metabolism is kept high by lunch.
Eating more nutritious protein sources like chicken breast, fruits, vegetables, and other lean protein sources will help you feel full while consuming fewer calories. Although these foods have large portion servings, they are low in calories.
You can eat a healthy amount of snacks at around 4 or 5 in the afternoon, such as digestive crackers, low-fat snacks, an apple, a banana, or green tea.
Your final meal of the day, dinner, ought to be lighter than other meals. This is due to the fact that as the day winds down, your activity gradient decreases.
It is not an option to skip dinner because it leaves a large gap between dinner and breakfast. Due to your increased appetite, heartburn, and insomnia, this may make you feel hungry. Eat the right amounts, and try to finish your dinner at least three hours before going to bed.
You need to watch how many carbohydrates you consume while on a diet to lose 40 pounds. Prior to consuming them, measure your carbohydrate intake. Keep your daily carbohydrate intake between 10 and 20 grams.
Egg whites, most vegetables like spinach and broccoli, fish, other lean meats, chicken breast, and most fruits like apples and oranges are examples of low-carb foods. Do not eat fast, fried, or processed food.
What Can I Do To Lose 40 Pounds In Two Months The Fastest?
It has never been easy to lose weight, and it probably never will be. The process is made more difficult when trying to lose a significant amount of weight quickly. You need to eat well, exercise, and be patient if you want to lose weight properly, safely, and sustainably. This number may be a little higher than what is realistic and even healthy for you and your body when it comes to how to lose 40 pounds in 2 months, whether you’re a man or a woman.
Keep in mind that a healthy weight loss goal is 1 to 2 pounds lost per week, which equates to 4 to 8 pounds per week and 8 to 16 pounds in two months (12); this is still much less than your target of 40 pounds in two months. You would still not be able to accomplish this goal even if you were losing water weight in addition to (or even instead of) fat.
What Diets Are Best For Losing 40 Pounds In Two Months?
There is no “how to lose 40 pounds in 2 months diet plan,” so good luck with that.
As was already mentioned, one of the best methods for weight loss is a healthy, calorie-deficient diet. It’s crucial to remember that a diet like this won’t enable you to lose 40 pounds in just two months. Losing 1 to 2 pounds per week by eating wholesome, healthy foods while maintaining a calorie deficit of 500 to 1000 calories per day could result in 8 to 16 pounds in two months with persistence and consistency.
The temptation to try diets that promise quick weight loss is strong even with this information at hand. Options like the smoothie diet, a juice diet, a soup diet, and more are examples of such risky fad diets. While the promise of quick weight loss could make you want to try such eating plans please be aware that you could be putting yourself at risk of the following:
- Constantly Thinking About Food
It’s perfectly normal to be considering your upcoming snack or meal. In contrast, if you discover that you are daydreaming about your upcoming meal for minutes or even hours, your diet may not be benefiting you as much as you think.
- Lowered Immunity
If you drastically cut back on calories, your body won’t get the necessary amount of vitamins, minerals, and other nutrients. When you don’t get enough nutrients, your body is more susceptible to disease. What’s worse, if you do get sick, the disease may knock you down harder than it would have otherwise because your body lacks the necessary “tools” to fight it.
- Hair Loss
Insufficient intake of proteins, minerals, essential fatty acids, and vitamins in your diet and body can result in poorer-quality hair, changes in the color of your hair, or even hair loss in severe cases, claims a 2013 study (7).
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- Feeling Cold More Often
Calorie restriction causes a decrease in the human body’s core temperature, according to the results of one study from 2011. Even on warmer days or months, excessive calorie restriction will make you wrap up more (6).
- Fertility Issues, Especially In Women
In addition to having a harder time getting pregnant, underweight women have been known to experience amenorrhea, which is the disappearance of periods. Men aren’t exempt either from this. The production of testosterone, the primary male sexual hormone, can be hampered by a deficiency in essential minerals and nutrients. This can result in side effects like low sperm production and quality, diminished sex drive, and more.
- Chronic Fatigue
Any food you consume while eating is converted into energy by your body’s metabolism, which it then uses to support your daily activities. When you eat too much, your body only uses what it needs and stores the excess as fat. If you severely restrict your calories and go the other way, your body will have nowhere to get its energy from, leaving you exhausted all the time.
- Starvation Mode
The body’s physiological and natural response to prolonged calorie restriction is known as metabolic damage. Your body adjusts to this restriction by reducing the number of calories you burn throughout the day when you eat too little for an extended period of time. In order to avoid starvation death, it helps to maintain the energy balance between calories in and calories out.
The Mediterranean diet, plant-based diets like veganism and vegetarianism, and the WW diet are all excellent eating plans to consider if you’re looking for the best diets to lose 40 pounds and your timeline has been extended to more than 2 months. Along with your diet of choice, you might also give intermittent fasting a shot (2).
Is 40 Pounds Lost In Two Months A Healthy Amount?
No, losing 40 pounds in two months is not a good idea. In fact, attempting to do this is probably going to hurt you more than it helps, both in the short and possibly long terms. If you were to look for quick weight loss advice, you might find websites and videos that promise quick results and suggest that you try some pretty unhealthy weight loss techniques in an effort to help you lose this significant amount of kilograms.
Some of these unhealthy weight loss tips could include options such as (1):
- Over-exercising
- Cutting out certain food groups, most probably carbs
- Diet pills and supplements
- To try crash diets such as doing a juice cleanse, the cabbage soup diet, celery juice diet, the grapefruit or even the military diet
- Taking laxative teas or purging after your meals
- smoking, for example, can make you hungrier.
Side Effects Of Unhealthy Weight Loss
Such advice is extremely risky for your mental and physical health in addition to being unhealthy. Some side effects of these methods can include:
- Smoking has been linked to a number of cancers, including those of the mouth, throat, esophagus, stomach, colon, rectum, liver, pancreas, larynx, trachea, and bronchi, as well as kidney, renal pelvis, urinary bladder, and cervix cancer. Additionally, acute myeloid leukemia, a blood and bone marrow cancer, has been linked to it (13).
- The potential side effects of diet pills include elevated blood pressure and heart rate, insomnia, nervousness, headache, nausea, coughing, dizziness, fatigue, dry mouth, constipation, tremors, hot flushes, anxiety, and drug dependence that may result in withdrawal symptoms if you decide to stop taking them (9).
- Your digestive system is stressed by laxative or detox teas, which can result in problems like nausea, bloating, cramps, abdominal pain, and gas. In the worst cases, they can cause fatal heart attacks, strokes, seizures, and even death (15).
- Crash dieting and cutting out food groups can lead to nutritional deficiencies
- Overtraining and overexercising for the sole purpose of weight loss can result in adverse hormonal changes and imbalances, lowered immunity, kidney failure from rhabdomyolysis, fertility problems, amenorrhea, and other problems.
I Want To Lose 40 Pounds In Two Months; How Many Calories Do I Need?
500 to 1000 calories per day (or 3,500 to 7,000 calories per week) of caloric deficit is advised for both men and women. Anything above this could result in the side effects mentioned above, including lowered immunity, hair loss, fatigue and weakness, among other things. While you won’t lose 40 pounds in two months with this deficit, it is healthier and sustainable. Anyone who says they can help you achieve this goal by creating a deficit is lying to you and probably doing so as a ruse to get your money.
A Word From Our Rd
Although it can be quick and simple, rapid weight loss is not a long-term solution. The body is deprived of the nutrients it needs to grow when using fad diets and supplements, which promise to hasten the weight loss process.
Faster weight loss than the recommended 1 to 2 pounds per week can cause underlying health issues like gallstones, dehydration, irritability, headaches, and electrolyte imbalances.
Low-calorie eating and regular exercise are the only methods for safe weight loss that have been proven. Rapid weight loss can be harmful, but obesity can also have negative effects. To create a long-term, successful weight loss plan, first consult your doctor.
Conclusion
It’s challenging to lose 40 pounds in two months. But maintaining a healthy weight over the long term requires a change in lifestyle. Take a critical look at your exercise program and eating habits if you want long-term success.
It can be difficult to lose weight, but gradual changes in habits and attitude can help you overcome obstacles that hold you back. The results will be worthwhile if you maintain your composure and patience throughout your weight loss process to avoid getting discouraged.
Dieting apps can be a good place to start if you don’t know how to lose weight.
