Can You Lose 40 Pounds In 3 Months Without Wreaking Havoc On Your Body?
There are different reasons why people want to lose weight. Some feel like they would look better if they were slimmer, some want to become healthier and some want to be fit. However, there is something in common among all these people. And that is the fact that they want this process to be as fast and easy as possible. However, too much water drowned the miller. If you rapidly lose a lot of weight, your body will suffer from a host of negative consequences. So, that is why in this article you will find out how to lose 40 pounds in 3 months, without wrecking your body processes. However, remember that when it comes to fat burning, it is better to be a bit careful and take it slow.
Experts’ opinion on losing 40 pounds in 3 months
Researchers state that rapid weight loss won’t work as you expect it to. The recommended rate of weight loss is 1-2 pounds a week. Rapid weight loss requires a lot of effort, and it is unlikely that the person will continue devoting this much effort over the long term in order to maintain the target weight. Another reason why rapid weight loss is not recommended is that the weight you lose fast is not purely fat, but also water and lean tissue. Losing weight gradually will involve more fat loss (8).
How many calories should you burn to lose 1-2 pounds a week?
As you may know, 1 pound of fat contains 3500 calories. It stands to reason, then, that if you want to lose one pound a week you must burn additional 500 calories every day (8). Therefore, if you are determined to get rid of two pounds a week, you need to double the amount of extra burnt calories, making it 1000 each day. Experts normally recommend creating an energy deficit (where you burn more energy than you consume) of 500-750 calories a day for meaningful weight loss at a safe pace that is most likely to be maintained long-term (1, 2).
What is your daily calorie limit if you want to maintain a certain weight?
Your daily calorie intake limit depends on your age, gender, and lifestyle. Men should consume more calories than women. The older you are or the less active your lifestyle is, the fewer calories you should consume. For example, for females aged 19-30, whose body-mass-index is 21.5, who lead a mostly sedentary life, the amount of calories they burn in a day is 1800-2000 calories. For men under the same conditions, with a body-mass-index 22.5, the amount of calories burned is 2400 – 2600. Consuming roughly this amount of calories will not result in weight loss or weight gain, since the amount of energy coming in is about that same as the amount going out.
Experts recommend that if you want to maintain your weight, you should choose foods that are low in calories but rich in vital nutrients, such as vitamins, minerals, protein, fiber, and others (3).
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Is all rapid weight loss bad for you?
Some specialists think that it may be ok to lose 40 pounds in 3 months if you are overweight or suffer from obesity (4). As you may know, the more you weigh initially – the faster you shed pounds in the beginning. So, 13 pounds a month may not be that big of a number for a person who weighs 220 pounds. However, such a process requires medical supervision.
A doctor may prescribe a very low-calorie diet, or a diet which includes an initiation phase. It means that you lose a big amount of weight at the beginning and then gradually decrease the number of calories, so that you lose 1-2 pounds a week. In that way it is easier for you to get used to all the physical activity and nutritional plan, and you end up incorporating them in your daily life after 3 months pass, which helps you maintain your target weight (8). These very low-calorie diets that result in a period of rapid weight loss should only be done under close medical supervision.
Tips and recommendations on how to lose weight without harming your body
Although the main principle of shedding pounds is to burn more calories than you consume, it is not only that (7). This process may be very difficult and to reach the goal of slimming down you should be ready psychologically as well as physically (6). But fear not, there are some things that may help you on this life-changing journey. Here are some tips and recommendations on how to lose 40 pounds in 3 months without disturbing your body processes:
Remember what motivates you
During such a hard and long-lasting process as weight loss, sometimes people tend to give up without reaching their goal, that’s why the right motivation is highly important. You are the one who loses weight and noone else can make you do this if you have no desire to. To always stay motivated, make a list of what’s important to you, whether it’s better health, gorgeous curves, an upcoming vacation, or a new dress. Write yourself an encouraging note and stick it in a visible spot (6).
Set a goal
Setting a realistic and achievable goal may be as important as motivation. You can set an outcome or a process goal. Process goals are very helpful as they focus more on changing your habits, which can help you maintain your target weight in the future. Process goals include, for example, a goal to exercise at least 30 minutes a day, or to go for a run every other day (6).
Track your progress
Your progress is also a great source of motivation. The more you lose – the more excited and enthusiastic you become. Keep track of your progress in a journal or create a personal blog, where you not only share your successes but also your hardships and worries during the whole period. It will help you relieve your stress while staying motivated. And who knows, you may even become famous for it or help out some people who are in the same boat as you.
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Invite a friend
People are social creatures. And even burning fat can be fun if you do it with someone. Invite a friend or family member to join you in this life-transforming challenge and you will be surprised how much easier it is when you have someone who goes through this with you and supports you. Plus the feeling of competition might work as a much-needed kick in the butt.
Use calorie calculator
As the main rule of weight loss is based on calories, it is vital to count how many of them you consume. And that is when a calorie calculator comes in handy. You can use it to modify your diet plan after you reached your goal, in order to maintain that result.
Drink more water
Avoid unhealthy foods
Unhealthy foods, such as junk food, greasy food, sweets, alcohol, and others can be major sources of your weight problems. Of course, they may be tasty, but the amount of fat that they pack you with is unacceptable. If you want to live a long and healthy life, learn how to say no to all the unhealthy foods out there, and substitute them with their delicious healthy alternatives.
Become a friend of veggies and fruits
Fruits and vegetables are rich in vitamins, minerals, fiber, and other vital nutrients. A lot of them are a great substitution for snacks, and freshly squeezed natural juice is a hundred times better than soda. Vegetables are usually very low in calories, especially if you consume them uncooked, so you can eat a lot of them and get a nice full feeling without consuming very many calories. Of course, except for fried vegetables.
Create a meal plan, which you would enjoy
Like all the people in this world, you probably have some foods that you like more and some that you try to avoid as much as possible. That is completely normal. Moreover, you should consider your likes and dislikes while creating a meal plan, by trying to include more of the foods that you like among healthy ones. This will make your dieting experience much easier and way more bearable.
Move whenever you have free time
If you chose to get on the path of slimming but refuse to work out, you still have a fighting chance of losing a considerable amount of weight. You don’t necessarily have to log hours in the gym and sweat your butt off. Instead try moving every chance you get. When you have to go somewhere, walk instead of driving there; if you need to go a few floors up, take the stairs instead of the elevator; or even when you are watching TV, try to walk around the room, or run in one place, instead of sitting or lying on the couch. It will significantly add to your fat burning process and make you feel toned and healthy.
Harmony is the key to happiness. And a basis of harmony is a life balance. To preserve it, everything should be done in moderation.This is especially applicable to the process of weight loss, which, if too rapid can harm your health. The stated above tips and recommendations will reveal to you how to lose 40 pounds in 3 months, without damaging your body. It may go even faster, especially if your initial weight significantly exceeds the norm. However, better a little fire to warm you than a great one to burn you. If you are determined to do it, please consult with a physician throughout the whole process (5).
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates (2009, pubmed.ncbi.nlm.nih.gov)
- Effects of 4 Weight-Loss Diets Differing in Fat, Protein, and Carbohydrate on Fat Mass, Lean Mass, Visceral Adipose Tissue, and Hepatic Fat: Results From the POUNDS LOST Trial (2012, pubmed.ncbi.nlm.nih.gov)
- How Many Calories Do You Really Need? (2018, webmd.com)
- Is Rapid Weight Loss OK? (2015, webmd.com)
- Weight Loss Doctors (2014, webmd.com)
- Weight loss: 6 strategies for success (2019, mayoclinic.org)
- Weight-loss basics (2019, mayoclinic.org)
- Why do doctors recommend a slow rate of weight loss? What’s wrong with fast weight loss? (2017, mayoclinic.org)