Lose 40 kg in 2 months. What about the plans? What foods help you lose weight

Home » How to lose weight? » How to lose 30-40 kg of excess weight quickly and safely?

Alexandra Nikolaeva 05/18/2019 (Updated: 12/29/2019) 3138

Who's that in the mirror? Elephant? Hippopotamus? Some shapeless, fat-filled creature that is desperately trying to squeeze its bodies into jeans! Well, how can you lose 30 or even 40 kg quickly and without compromising your health when nothing works out? Or is there nothing more that can be done with such weight? Will you really have to come to terms with your bitter fate of remaining fat forever?

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• How to lose 30 kg of excess weight?
• 5 main mistakes that prevent you from losing weight
• What is the normal rate of weight loss?
• 15 effective ways to reduce body weight
• How to lose 40 kg of excess weight?
• Diet to lose 30-40 kg of excess weight
• If you want to lose extra 30-40 kg, don’t do it!

Is it possible to lose 40 kg of excess fat?

Definitely yes! How? Exactly the same as he came to you. You just have to eat it, almost literally, burn it, giving up carbohydrates and creating a calorie deficit. It is absolutely possible to do this, without painful hunger strikes and grueling workouts.

You are full of enthusiasm and decided to jump right in and lose 40 kg in 2 months. Enthusiasm is enviable, but such drastic maneuvers to change weight are an extreme sport associated with harm to health. No nutritionist would dare recommend this.

Fact: to lose 500 g of subcutaneous fat, you need to burn 4500 Kcal.

The maximum safe weight loss is 3.5-4 kg per month. Using simple calculations, we conclude that the desired weight can be achieved in 10 months. There were real cases when women lost 40 kg in 9 months. And this is a good time. Rebirth of a new you. Imagine: in September you started losing weight, and in May you are a new person, with a new figure, new health, excellent mood and self-confidence.

Unpleasant numbers on the scales

40 kg is an impressive figure and parting with it is not so easy. Here it is important to decide how long you want to do this - some people dream of getting rid of extra pounds in 3 months, others are aiming for a longer period, at least 6 months.

Let's agree - I will not consider methods of losing weight in the shortest possible time, because I am sure that such experiments on your body are harmful to health and do not bring any benefit. After all, abrupt refusal of food, hunger strikes and strict mono-diets can kill your immune and hormonal systems and cause other significant harm to your body.

Read more about rapid weight loss in my article “How to leave and not come back - quickly losing excess weight.” However, there is a lot of advice on this topic on the Internet and, as a result, just a huge number of diets, and it is not always possible to figure out how one method or another works. Therefore, I decided to turn to the opinions of famous people, those who were overweight, were able to lose weight, and, no less important, maintain their new condition. So, let's begin.

How to lose 40 kg without harm to the body?

Think about how long it took a person to accumulate 40 kg of excess fat on his body? This happened over several years. And you can lose this fat in less than a year. This is already good news.

Many enthusiasts are interested in how to lose 40 kg in 3 months. There are many hardcore ways to lose weight, but many of them involve severe calorie restriction. Typically, such a restriction will leave you constantly hungry and frustrated. Therefore, only people with an iron will can endure such diets. Not everyone can starve themselves. It is mandatory to consult a doctor before doing this. It is better to do this under the supervision of a doctor. Therefore, to the question “How to lose 40 kg in 3 months at home” the answer will be a simple mathematical calculation, which will result in that at such a pace you need a deficit of 4000 calories daily! To do this you need to eat nothing and live in the gym.

But the most important thing is to start. May you not lose so many kilograms in a month, two or even three. You will lose half of that weight, which is a significant amount. See the result in the mirror, and you won't want to stop halfway. What else could be cooler than such motivation? Or maybe you will be able to lose 40 kg in six months. This is a difficult but doable task.

And if the question arises bluntly, how to lose 40 kg in 2 months, there is probably only one answer: liposuction.

Nutritional Features

If many people run to the gym for physical activity, then you can successfully adjust your diet at home. Healthy eating means eating food that provides the body with a full range of essential micro- and macroelements. It is unrealistic to achieve this with the help of new fashionable diets, because they too strictly limit a person’s food intake and force them to starve.

Basic diet

Your new diet should be based on vegetables. Their energy value is minimal, but they contain many plant fibers and micronutrients that are useful for digestion. In second place in the nutrition program for weight loss is fruit. Due to the presence of fructose in them, they can be used as a substitute for sweets. And it will become easier for you to restrain yourself from eating confectionery. In addition, they are also rich in beneficial micronutrients. Only the highest calorie foods should be avoided, such as figs, bananas, grapes and dates.

Vegetables and fruits are wonderful. But, as they say, you won’t get far with them. Therefore, it is imperative to include whole grain flakes and various grains in your diet. They are saturated with slow carbohydrates, providing a person with the necessary supply of energy. Eat a variety of cereals - they will not let you weaken.

Sour milk is a separate conversation. Drinking such drinks is very important for complete weight loss. The main thing is that they are not greasy. With the help of kefir, yogurt, and yogurt, you will tidy up your digestion and at the same time strengthen your bone tissue. It is best to drink sour milk for breakfast or before bed.

What's prohibited

Now about the restrictions. If you want to lose 40 kg, you will have to sharply reduce the amount of salt you consume. It retains fluid and slows down the process of weight loss.

You will need to give up some foods completely. These include:

• everything is fat;
• fast carbohydrates (flour, sugar, confectionery, soda, ketchup, mayonnaise);
• alcohol (even weak).

Rules

To organize a dietary and at the same time nutritious diet that promotes maximum weight loss, you must follow 3 main rules:

1. Forget about the classic three meals and large portions. You need to eat little by little - 5 or 6 times a day.
2. Every day you need to drink 2-2.5 liters of clean water. This is a must. If you cannot drink this much for medical reasons, consult your doctor. It will determine your personal drinking regime.
3. Calculate your daily calorie intake and stick to it strictly.

The first two rules are suitable for every person who wants to lose 40 kg. But the third is individual. But this does not mean that you can do it at will.

The calorie intake you need depends on many factors. It is recommended to calculate it using one of the online calculators. They are easy to find on the Internet.

To lose weight, eat right

There are effective and safe ways that will allow you to lose weight and will not be torture. This strategy will help you guaranteed to lose 40 kg and speed up your metabolism.

There are three main points to this strategy. First, you will have to get rid of sugar and fast carbohydrates. It’s almost as if they don’t exist in nature. You will also have to minimize slow carbohydrates.

When you do this, you will notice that your appetite is dulled and you no longer want to eat as much. The body will immediately switch to subcutaneous fat, because it is a more efficient source of energy. The fat will begin to melt before your eyes.

In the very first days of the diet, you will notice that your weight will decrease by several kilograms. This is also associated with the withdrawal of sugar and carbohydrates. Insulin levels drop along with sugar levels. Due to this, the kidneys can remove excess sodium from the body. Excess water is immediately removed, and due to this you already lose up to two kilograms of weight.

In the first week, you can lose up to five kilograms of water and fat if you strictly follow this strategy.

Removing fatty foods from the diet, while helping, is less effective than removing carbohydrates. Believe me, fats are not as scary as they are made out to be. Fast carbohydrates are much more dangerous. They bring no benefit, only harm.

In short, eliminating sugar and carbs alone puts you on the right track and is the answer to how to lose 40 kg fast. But there are other useful techniques.

Second, eat more protein, healthy fats and vegetables.

Each meal should contain a source of protein, a source of fat, and vegetables with good fiber content. This arrangement will automatically reduce your carbohydrate intake to 20-50 grams per day.

And for your information, cutting bodybuilders eat 20 g of carbohydrates per day.

In terms of fighting excess weight, protein is one of the most important factors. Protein in adequate amounts increases metabolism, and many studies have shown that 100 more calories are burned each day.

Protein in the diet also reduces the craving for food, so there will be no obsessive desire to eat in the evening. It will be much easier to get enough, protein takes a long time to digest. And all you have to do is add proteins to your diet.

Don't be afraid to load your plate with lots of vegetables - cucumbers, broccoli, lettuce, zucchini and tomatoes can be eaten without the slightest worry. Focus on green and leafy vegetables.

Following Mila's example

To these recommendations from famous people, I would like to add recommendations from a girl who first lost weight herself, and now helps others do it by taking nutritionist courses. Mila Gritsenko got rid of 40 kg in five months - after giving birth, her weight was 90 kg, and this despite the fact that Mila’s height is 157 cm.

The motivation was the image in the mirror - one day Mila looked at herself as if from the outside and saw an unkempt fat woman of unknown age.

The essence of the method

Proper nutrition

How to eat - remove fats and foods containing fast carbohydrates; instead, the diet should contain more vegetables and fruits; you can eat lean fish, chicken, vegetable oil in salads, nuts (a little), whole grain cereals.

Sport

Cadio training, exercise equipment - Mila believes that working out in a group is better than working out alone - this once again motivates.

Lose fat and build muscle mass

And the third tactic for a strategy on how to lose 40 kg of excess weight is to add strength exercises and do them at least three times a week. You don't have to exercise a lot, but if you want to lose a lot of weight quickly, you'll have to work harder. Go to the gym 3-4 times a week. Warm up and lift heavy weights.

By doing strength exercises, you not only directly burn calories, but also raise your metabolic rate throughout the day. This is where your metabolic rate is critical because your body slows it down when you diet. And exercises allow you to raise it to the desired speed.

Studies of people who wanted to lose 40 kg, followed the above diet and exercise showed that they not only lost weight, but also gained muscle mass. And muscle mass, as you know, also burns calories. After all, muscles need more energy than fat. Therefore, your goal is to build muscle mass. After strength training, your body will burn calories for another 24 hours.

Basic diet

Those who want to lose 40 kg at home should immediately understand that the basis of their diet should be vegetables. This is explained by the fact that they are famous for their minimal energy value, but at the same time they contain a huge amount of micronutrients and beneficial plant fibers for the digestive system.

Fruits occupy second place in a healthy diet. They contain fructose, so these products can easily replace sweets. By consuming them regularly, even those with a sweet tooth will gradually get rid of the desire to eat junk food in the form of chocolate, cakes, and so on. But at the same time you need to give up high-calorie fruits, which include figs, dates and bananas.

Fermented milk products play a particularly important role. Their inclusion in the diet is simply necessary for weight loss. The most important thing is to choose low-fat products. For example, yoghurt, kefir and yogurt are great for getting your digestion in order. In addition, they will help strengthen bone tissue. It is best to consume these foods during your first meal or three to four hours before bedtime.

What foods help you lose weight?

All you need to do to lose fat the healthy way is to eat a diet of protein and vegetables.

Good sources of protein: lean beef, chicken breast, fish, preferably cod or salmon, eggs and cottage cheese.

You also need to add fats - they should be healthy. These are olive oil, avocado oil and coconut oil.

For breakfast, eat boiled eggs, scrambled eggs, for example, with plenty of vegetables. Supplement your breakfast with natural yogurt or sugar-free cottage cheese. Drink coffee. Caffeine effectively burns fat and accelerates metabolism, speeding it up by 3-11%.

For lunch you can cook chicken breast. You can stew it with herbs. As a side dish, prepare cabbage salad with onions and cherry tomatoes. Season it with olive oil, lemon juice and add a little mustard and salt.

For dinner, cook fish, cod or pollock. Just boil it. There's no fat, no carbs, just protein. Eat fish with tomatoes, broccoli, Brussels sprouts.

For snacks, eat cottage cheese, sugar-free yogurt, and grapefruit.

You will have to forget about bananas, plums, pears and other sweet fruits or greatly minimize them. They are very rich in carbohydrates.

Drink plenty of water, remember, no sugary sodas or juices. These are sources of carbohydrates. Only water. It also speeds up metabolism.

Home workouts with proper nutrition and you will lose 30 kg

When you see the result, do not under any circumstances return to your previous lifestyle, because then the excess weight will return, and you will not be able to lose 30 kg.

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Home workouts with proper nutrition and you will lose 30 kg.
We wish you success and patience, be slim and beautiful with Training!

“I was always a chubby child, partly because my parents indulged all my culinary desires. Plus a genetic predisposition to excess weight. There was no such thing as “food culture” back then, and I was allowed to eat whatever I wanted, whenever I wanted. And I didn’t care about that, as long as they bought ice cream. By the age of 13, my weight reached 70 kg. Then the harsh teenage bullying and ridicule began. But even then I didn’t think seriously about losing weight. Even if I went on a diet, by the evening I was already holding a sandwich with sausage and butter in my hands.

The first psychological shift in this regard happened when I first fell in love. The object of my love called me fat and, of course, did not want such a girlfriend. It was then that I first decided to take myself seriously. I tried everything, I went on all sorts of diets, including hunger strikes, special teas and grueling physical training. But all this only led to a spoiled stomach, terrible food addiction, overeating, low self-esteem and poor health. In addition, there were breakdowns. I could lose weight very well, but I couldn’t keep it at one level, and the extra pounds quickly returned. And I constantly lived this vicious circle - “getting fat and losing weight.” At the age of 17, I met my future husband, and he loved me for who I am, regardless of my weight. At 18 I became pregnant, and after giving birth my weight reached 90 kg.

When I saw myself in the mirror, I experienced a severe psychological shock. In the reflection it was not me, but some fat adult unkempt woman. And then I firmly decided to become slim and beautiful - first of all, for myself. But after giving birth, responsibility increased; I didn’t want to deprive my son of milk, and besides, I had already gone through all these diets and knew that they were only harmful.

Popular

I decided to approach this issue from the other side, and gradually over 5 months my own system was born, according to which I lost 40 kg! The system is based on proper nutrition. I eliminated fats and fast carbohydrates from my diet, adding more vegetables, fruits, lean fish, olive oil, nuts and cereals.

The result is a balanced system. As a result, even my hair, skin, and complexion became better. I realized that losing weight is a whole science. And you can’t lose weight once and for all. The weight is lost gradually, and then constant work is needed to maintain it. I then ate chicken breast and steamed fish. It was difficult, since significant changes in the diet could affect the quality of breast milk and cause allergies in the child. In addition, I was not allowed to play sports. But later I added cardio training and strength training with my own weight. I preferred group classes, as it is psychologically easier. Gradually, my diet diversified; I simply eliminated unhealthy and high-calorie foods and replaced them with light and healthy ones, prepared in accordance with the principles of a healthy diet. Of course, you can’t survive on unleavened boiled breasts alone, so I started experimenting.

She came up with recipes herself and also adapted ordinary ones into healthy ones. As a result, there were enough recipes for a whole book, about 300, and thus the book “Eat and Lose Weight with Mila Gritsenko” was born. After all, the main thing is that the food is varied and tasty, then there will be no desire to break down. Today I can prepare such a delicious and healthy dessert that you will easily prefer it to a regular cake.

Of course, I would be lying if I said that there was no desire to break loose. In addition, I was overcome by postpartum depression. But the reflection in the mirror, which changed from day to day, motivated me the most. I saw a clear goal for my transformation, how I wanted to look, and it didn’t let me give up. When I weighed 49 kg, looking at the before and after photos, I was shocked at how much work I had done. Now I weigh 47 kg and am in harmony with myself and my body, which has made me much happier and more cheerful, since my whole life has changed with my body. The problems with choosing clothes have disappeared, and most importantly, when I look at myself in the mirror, I am happy.

After I lost weight, hundreds of women began writing to me asking for advice. At that time, I was leading weight loss groups on social networks, and I had a huge number of subscribers. And I realized that I want to help others. So, in fact, the profession itself found me. I took nutritionist courses to improve my professional knowledge. I started consulting people and opened a weight loss studio in Kyiv. Later, famous personalities began to turn to me for advice, such as Andrei Chadov, actress of the TV series “Deffchonki” - Anastasia Denisova, Irina Slutskaya, Nastya Zadorozhnaya and many others. I helped many of them not to lose weight, but to properly balance their diet. Today I can offer my clients a nutritional system based on their lifestyle and schedule, taste preferences, tell them how and when to train properly, and most importantly, help them with motivation. It all starts with the head. Initially, a person must find his own motivation, and I will help support it.

I myself don’t call my system “Mila’s diet,” but rather “a lifestyle.” After all, the war against excess weight is not a one-time attack, but a life-long battle. Therefore, my diet is an image, a lifestyle. I’m always in my system, that’s how I live. Having come a long way to being slim, I can say that the main thing is to accustom yourself to a new healthy lifestyle - new taste preferences, exercise, proper nutrition. It’s difficult at first, but when a person gets used to it, he can’t do it any other way. And from my own experience, I know exactly how not to lose weight.

Motivation, regular healthy and varied nutrition, sports - these are the three components for beauty. My system is simple, and if someone can't handle it, it means they don't have the proper motivation. Strict and starvation diets - no matter how tempting they are, will not help. The diet of anyone who wants to get into ideal shape should initially be comfortable for their lifestyle. You can't live your whole life on kefir. Therefore, when they write to me that “I have tried all the diets, and nothing helps me at all, genetics is to blame for everything!”, I do not agree. It's not genetics that's to blame, but the wrong approach to losing weight and laziness. You can find a healthy alternative to any of the most harmful products.”

Many men and girls are increasingly wondering how to lose 40 kg. The problem of excess weight is quite urgent, but only a few can solve it. Hanging sides and belly not only spoil a person’s appearance, but also provoke the occurrence and development of chronic diseases.

The article will tell you how you can lose 40 kg. Photos and results of some people are also shown below. Achieving your goal will require a lot of effort and nerves, so you need to be patient from the very beginning. The most important thing is to set a goal and strictly follow it.

Counting calories

You know, to lose weight, you need to burn more calories than you eat.

There is such a thing as basal metabolism. This is the number of calories that is necessary to maintain the vital functions of the body: contraction of the heart muscle, delivery of oxygen to cells, maintaining temperature, blinking, breathing and similar actions. This is the number of calories you burn while at complete rest. For an average 35-year-old woman weighing 95 kg, it is approximately 1650 kcal. With sedentary work and consuming this amount of calories, this woman will remain at the same weight, 95 kg. If she wants to lose 40 kg, she needs to reduce her calorie intake and increase her level of physical activity.

Important: minimum calorie intake is 1200 Kcal per day.

Otherwise, your metabolism will slow down, your body will switch to an energy-saving mode, and will save every calorie as fat in order to save your life if something happens. He doesn't know that you have a refrigerator full of food.

If the girl from our example thinks about how to lose 40 kg of excess weight as a woman, then she needs a calorie deficit. If she previously consumed 2000 Kcal, and now she needs 1400 Kcal to lose weight, she needs to cut her diet by 600 Kcal. Either making a food deficit of 300 Kcal plus strength training for 30 minutes daily will burn her 350 Kcal.

Rules

It is quite easy to organize nutritious and dietary meals. Here you just need to learn a few important rules:

1. You need to eat 6 times a day. Among them there should be 3 main meals and the same number of snacks.
2. You need to drink up to 2.5 liters of regular water per day. This volume does not include teas, juices, etc. If medical indications prohibit consuming so much liquid, then before starting to lose weight you should definitely consult a doctor or trainer.
3. It is necessary to calculate the number of calories you need to consume per day and strictly adhere to it. Caloric intake will be individual for each person, because it directly depends on the initial weight and characteristics of the body. A doctor or trainer will also help you determine it.

Losing 40 kg in a week is unrealistic. Even pills or surgery will not help here. This is important to remember because some people mistakenly believe that they can lose so much weight so quickly and easily. Of course, it is possible to speed up the process, but still 7 days to achieve the goal will not be enough. In order to quickly achieve the effect, you should perform at least basic exercises at home. To do this, you don’t need to take out a gym membership at all, since the load is quite enough to start more active fat burning.

Active lifestyle

Strength training is an effective way to burn subcutaneous fat. But if the gym is not your thing at all, do cardio every day: walking, running, swimming, cycling - they will burn calories and will definitely help in the “How to lose 40 kg” challenge. Walk to work, all the way or part of the way if it is far away. Set a goal to walk 3 km every day.

Counting calories is a useful activity, but if you are too lazy to do it, you can skip counting them. Eliminating carbohydrates and consuming protein will do the trick, and you will see the results in a month. Believe it or not, simply eliminating the sugar you put in your coffee or tea will provide you with minus 200 kcal per day.

The main trick here is to keep carbohydrates at 20-50 grams per day. For example, one banana contains 20 g of carbohydrates, two boiled beets contain the same 20 g of carbohydrates.

Purposeful Tatyana Rybakova

The girl, whose story was widely told on television programs and articles on the Internet, managed to lose not only 40 kg, but even as much as 55.

She shares how she succeeded on her blog, inviting everyone to try her weight loss system. You can find out more by following the link. You can get some tips from Tanya from this video.

The secret of losing weight to Inna Volovicheva

Inna spent a long time choosing her diet so that it was balanced and promoted weight loss. Therefore, there are very few prohibited foods in this diet, but there are rules that, if followed, will help you get rid of extra pounds:

• all meals must be eaten before 18.00;
• A precise diet must be followed: breakfast, lunch and dinner should be eaten at the same time every day;
• the amount of food eaten at one time should not exceed 300 grams;
• To achieve the desired effect, you need to combine proper nutrition and physical activity by playing sports.

Inna does not recommend starting this diet abruptly; it is better to prepare the body for a change in the type of nutrition. The TV star's diet involves three stages:

1. preparatory stage, which includes a gradual rejection of harmful products. It is worth giving up your usual food systematically, excluding one product once every few days;
2. the main stage involves fulfilling all conditions: control of nutrition in combination with physical exercise;
3. the final stage involves a gradual return to the usual menu, but this must be done very carefully so that the dishes that you wanted to eat throughout the diet do not win the fight against excess weight. It is recommended to introduce one familiar dish once a week.

The approximate duration of the diet is about 1 month, during which time you can lose 10-15 kg.

An important factor in the Volovicheva Diet is a varied diet, so that the type of nutrition that is selected for the duration of the diet can become the main one for a long time.

Psychotherapy to help

— Weight correction is usually carried out by nutritionists. You are a psychotherapist.

— A diet always has a beginning and an end. You can lose weight on diets. After a person thinks about what he eats, he always begins to eat less. But, if a person is not ready to follow a diet for the rest of his life, it is better for him not to start: the faster the weight goes away, the sooner it will return. Low-calorie diets, pills and cocktails for weight loss cannot change the main thing that prevents a person from losing weight - his eating behavior. In some cases, in order for the patient to lose extra pounds, it is necessary to get rid of the habit of “eating stress” (that is, to break the connection between food and stress), in others, to teach him to enjoy not only food, but also in some other way .

Article on the topic

Why don't diets help? Typical mistakes of those losing weight (part 1) Behind “food alcoholism,” that is, gluttony, a person is always hiding from something. I remember one of the most unusual cases in my practice. No diet helped a patient weighing 120 kg. In a conversation with a psychotherapist, it quickly became clear that she was afraid of marriage. And it protects itself from it with the help of excess weight. It has been tested many times: when you are overweight, the protective mechanisms of the psyche are triggered when a person finds many arguments why he cannot lose weight. Heredity, age, and illness come into play. When you solve the main psychological problem, the weight quickly goes away.

— Don’t genes and illnesses prevent you from losing weight?

— Genetic completeness exists, but there are only a few people with serious genetic defects or endocrine disorders. Contrary to popular belief, they can lose weight, but it will take more time. The only age when weight gain is physiologically determined is the period of menopause (45-53 years), when the hormones necessary for slimness in the female body decrease and adipose tissue takes on the function of a “sexual” hormonal organ. At this age, in order not to gain weight, a woman needs to seriously reduce the amount of food she consumes.

Weight gain during pregnancy is not caused by hormonal changes, as is commonly believed, but by the persistent belief that during this period a woman should eat for two. A dangerous age is the period of puberty, when hormonal changes begin in a child’s body. Although, long before puberty, looking at a child, you can predict whether he will face the problem of excess weight. If a child has incorrectly formed eating habits, if his walks are replaced by a computer, he will definitely become overweight.

Article on the topic

And the waist is getting wider. What type of obesity is the most dangerous?

What to remember

Three main components of successful weight loss.

• The most important thing is motivation. Everything comes from the head.
• Next is proper nutrition - the diet includes only healthy and, no less important, varied foods.
• And finally - physical activity.
• In special cases, consult competent doctors.
• Read books.

Well, that's all I have for today. Don’t forget to subscribe to my blog so you don’t miss new interesting articles and share your weight loss stories in the comments!

Significant excess weight is a serious test for the human body, which affects the musculoskeletal system, the condition of internal organs, and leads to the development of many diseases. Eating the right foods, eliminating junk food from your diet and exercising is the answer to the question of how to lose 40 kg without harm to the body.