Your big day is almost here, and you are wondering how to lose 40 pounds in 4 months. In order to achieve this goal, you need to lose two and half pounds per week. It is achievable, but you must be very strict on your diet, exercise and you’ll see the power.
So how to lose 40 pounds in 4 months.
A.Healthy weight loss diets
The greatest factor to fat loss is Diet. You have to be strict on your diet as you can not outrun a bad diet. No matter how much effort you put in the gym, if you keep messing about your diet, you will not realize your goals as fast as you want. The basic principle of weight loss is burning more calories than you take in.
A healthy weight loss diet:
- Containing all the nutrients that the body needs in the right proportions. Starving yourself will not only predispose your body to nutrient deficiencies, but it will also signal your body to store fat.
- Healthy diet ,which means a clean diet, does not contain ultra-processed food, junk food, high in sugar and salt
- This diet is in the right portions. Use a portion control plate or a kitchen weighing machine to get the exact amount of food you should eat. Half of your plate should be set aside for fresh fruits and vegetables, and the other half subdivided equally for protein- rich food and vegetables.
There are several healthy weight loss diet programs that you can use. Ensure that the program you choose meets the criteria for healthy eating. Be cautious of bad diets that promise instant results through unhealthy ways.
We will sample two types of diets that have been famous for a while and have proved to be working.
The ketogenic diet
The ketogenic (keto) diet is a low-carb diet that aims at getting the body to a ketosis state, a state in which the body uses fat as its primary source of energy.Usually, when you eat high carbohydrates foods, the body releases glucose for energy production and fats are stored hence, weight gain. The advantages of keto diet is that you will naturally lose weight fast, control blood sugar, boost your mental performance and lower blood cholesterol level. However, at the beginning of the program, you will experience muscle cramps, low energy, and constipation.
The Paleo diet encourages use of whole fresh and unprocessed foods. The diet highly discourages processed foods as they are likely to contain sugar, salt, fats and other chemicals added to enhance flavor and appearance. One of The advantages of this diet is that you can eat fresh food free of preservatives and other additives.The disadvantage is that it may be hard and relatively expensive to get the foods recommended in the diet.
For you to accelerate weight loss, combine both exercise and diet. There are many ways to approach the workouts, either at home, gym or outdoors. You can get yourself a personal trainer at the gym or buy home workout DVDs.Whatever work you do, make sure that you are consistent with it.
There are different types of workouts, mixing them and you’ll get the best results.
The best thing about cardio is that you can do it almost anywhere with minimal or no equipment. The exercises create endurance by increasing your heart rate and breathing rate. Although cardio exercises are excellent at burning fat, they do not do much for the muscles. Therefore ,you are encouraged to incorporate other forms of exercise to your workout routine.
You can perform strength training by using weights or using your body weight for exercises such as squats, lunges, burpees, and push-ups.The good thing about strength training is that you continue burning calories even after you are done working out. Moreover, it helps you build strength and build lean mass (this what makes you look toned). The drauback is that you can easily injure yourself if you do not use the correct form while performing strength exercises.
You need a strong determination to reinforce your motivation, patience, and perseverance. There are so many times when you will want to give up, you will need willpower to carry on. Sometimes you will have the temptation to indulge in cookies for days, other days you will feel like giving up on your last set of squats and other days, bullied in the gym.
D. Sustainable weight loss
According to an article published in the PubMed Health Journal,weight loss of 1 to 2 pounds is realistic, safe and lasting. Rapid weight loss predisposes you to gall stones, menstrual irregularities, muscle loss and electrolytes imbalances. Thus it is advisable to embark in a total lifestyle change.
When you weight lose, you not only love the person who looks back at your in the mirror but you also reduce the risk of coming down with diseases such as diabetes and hypertension. There is nothing as good as waking up to workout with the greatest project, which is YOU.