Health Weight Loss

How to Lose 40 Pounds in 3 Months?

How to lose 40 pounds in 3 months?

If you want to lose weight before the bikini season now is the right time to start.


Because you can’t lose weight overnight.

Especially if you are trying to lose 40 pounds.

But, you can achieve that.

Be persistent, follow the rules and you will lose those extra pounds in a few months. (1)

Here are the best tips you should follow to lose 40 pounds in 3 months:

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1. Don’t forget to count calories

Counting calories is a good method for losing 40 pounds in 3 months.

But don’t’ forget – that all calories are not equal.

It’s not the same if you eat 100 calories of veggies and 100 calories of cheeseburgers.

The ratio of your macronutrients-proteins, fats, and carbs is important.

Eat high-quality foods like chicken breast, vegetables, fruits.

So, how to count calories if you want to lose 40 pounds in 3 months?

If you want to lose 40 pounds in 13 weeks, you have to lose about 3 pounds per week.

I think losing 3 pounds per week is optimal.

That means that you need to create a calorie deficit of about 1,300 calories per day.

But you can’t just eat 1,300 calories less.

You should create a calorie deficit of 1,300 calories by eating less and exercising.

Also, don’t reduce calorie intake sharply.

It’s unhealthy to eat less than 1,200 calories per day.

Eating fewer calories can lead to muscle loss and slowing down your metabolism.

2. Don’t give up

If you start with your weight loss journey, but you don’t see results, don’t feel desperate.

You can’t lose 40 pounds instantly.

Stay persistent and you will see the results sooner or later.

3. Exercise more

Increasing physical activities will increase your body temperature, burn calories.

Also, it will increase your metabolism long after your workout.

But, you need to do appropriate exercises if you want to maximize your weight loss.

The best way is to combine cardio workout and weightlifting (strength workout).

Although cardio like running is the most popular weight loss exercise, gym workouts are great too.

Best cardio workouts for weight loss are running, cycling, HIIT, CrossFit.

Best strength workouts for weight loss are plank, squats, and push-ups.

You can read more about exercising for weight loss here.

4. Start eating healthily

Avoid these foods:

  • Sodas – full of sugar, the main reason for those extra pounds
  • Unhealthy snacks like chips, salted snacks
  • Junk food like cheeseburgers, hamburgers
  • French fries
  • White Bread
  • Pasta
  • Artificially sweetened things from the supermarket like juices, fruit yogurt
  • Ice cream
  • Alcohol – especially beer.

Eliminating these foods is the most important thing if you are trying to lose weight.

Increase the intake of fruit and veggies.

Fruit and vegetables should be part of every meal you eat.

These ingredients are healthy and they contain a small number of calories.

Eat fruit as a snack at least twice a day and include veggies in every lunch.

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Don’t skip breakfast.

Breakfast is the most important meal of the day.

If you eat breakfast that contains good proteins, carbs, and fats you will not overeat in the other meals of the day.

Don’t eat after 7 pm.

Try not to eat at least 3 hours before bed.

If you are very hungry eat an apple instead of unhealthy foods.

Don’t starve yourself, eat smaller meals more frequently.

You will speed up your metabolism and you won’t be starving at night and reaching for everything unhealthy in the fridge.

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