You pledge to go by an elliptical routine, eat the healthiest things and count every calorie. But by the end of the day, you find yourself grabbing chocolate bars and milkshakes! Sounds familiar right?
It’s never too late to make a positive change and get the body you’ve always wanted. Going on a diet and exercising may seem really tough. But that doesn’t mean you can’t accomplish your weight loss goal!
Sounds familiar right? It’s never too late to make a positive change and get the body you’ve always wanted. Going on a diet and exercising may seem really tough. But that doesn’t mean you can’t accomplish your weight loss goal!
I have come up with a fat-torching plan that will help you lose up-to 40 pounds from your body in 2 months. It will be without starvation, bizarre supplements, or cutting out entire food groups.
I will here teach you on how to safely lose 40 pounds in 2 months by changing your lifestyle and your attitude towards your body and food.
DIET TO LOSE 40 POUNDS IN 2 MONTHS
Your diet is considered as your bank account. Good food choices are referred as good investments.”
When there is a discussion about weight loss, DIET is the most crucial factor. You need to eat enough to sustain, that means- NO BINGE Or OVER-EATING.
The basics of dieting are simple- The less and healthy you eat, the more you lose.
A lot of people confuse “less eating” with “starving”. Both the things very completely.
Starving denotes “Not eating anything at all”. It means not providing your body with optimum and required nutrition.
Whereas, “less eating” here, is “eating enough to sustain your body”.
Thus, here are few dietary changes you need to make to lose 40 pounds in 2 months!
It is proved that to reduce 40 pounds, you need to intake 1200 – 1400 calories in a day.
For 1200 calories diet plan check here.
Alternatively,you can follow the 7 day weight loss diet plan once in a month during the period.
This implies each meal should be designed to be of 350 – 450 calories. The mid snack meals should not be more than 100 calories.
This diet can be followed by teenagers and adults.
Following is the diet structure you should follow.
1. ADD GREEN TEA TO YOUR ROUTINE
According to a recent study, green tea drinkers burn about 70 EXTRA calories in 24 hours. It equals about 7.3 pounds every year!
According to the research, it is because of the antioxidants present in green tea. These antioxidants enhance metabolism. These are called “Catechins”.
The best way to have green tea-
Preparing green tea is not a complicated task. Here is the best way of preparing green tea.
- Take a kettle and pour some water. Keep it on heat for few minutes.
- Put a teaspoon of green tea.
- Add a spoon of Honey followed by two spoons of fresh lemon juice.
- Stir well. Give it a boil and then strain.
And your green tea is ready. Make a rule of consuming it in the morning, empty stomach. You can also have a cup of green tea before hitting the gym or your exercise routine.
2. WATER IS YOUR BEST FRIEND
You must have heard, what diet you follow, water is a must!
A research in Germany stated that consuming a good amount of water every day increases the burning rate of calories.
Consuming water helps your body cool down. This helps you burn even more calories as your body will have to work to maintain the body temperature. Water also keeps your stomach full. It clears out toxins from your body as well.
One must have at least 8 glasses of water every day. If you do so, you will notice an increase in the pace at which you are losing weight.
3. CUT DOWN ON SUGAR
Once you develop a sweet-tooth, you can not get rid of it. You start consuming more and more of it day by day.
Sugar and sugar products escalate weight gain. Thus, you have to goodbye, this tempting but an unhealthy ingredient.
If you crave sugar or something sweet, try going for substitutes. For eg, You can put a spoonful of HONEY in lemonade or oatmeal, in place of sugar. Some other healthy sugar substitutes include-
- Maple syrup
- Agave nectar
- Brown rice syrup, etc.
However, I would suggest you, to consume sugar-free dishes for a span of these 2 months. This will help you lose more weight in comparatively lesser time.
4. “DON’T SKIP MEALS”
Skipping meals are not going to make you lose weight any faster. Every meal of the day is important. Thus, here is how you need to manage all your meals-
a. A HEALTHY BREAKFAST
Breakfast should be your priority meal. Many people think avoiding breakfast would help them lose weight quick.
The strategy always backfires, leading to extreme hunger, excess eating and eventually- weight gain! To make your weight loss effort successful, you need to give importance to breakfast!
b. MID-MEAL (Between Breakfast and Lunch)
1-2 hours after the breakfast and before lunch, you might feel some hustle in your stomach. This is the time when you can’t grab proper meals.
Therefore, you have to satisfy your stomach by grabbing some healthy and low-portion snacks.
Lunch holds a primary cultural importance in most part of the world. The mid-meal would not fill your stomach up. Thus, having a well-portioned lunch is important. Lunch keeps your metabolism active.
Time for evening snacks! This is the time around 4-5 in the evening. Just like the mid-day meal, you can have low-portion and healthy snacks at this time.
Grab a cup of green tea along with digestive biscuits or low-fat snacks. You can also grab an apple.
Your dinner needs to be smaller as compared to the other meals of the day. It is because the activity gradient reduces by the end of the day unless you are working at night.
But, skipping dinner isn’t supported.
It is true that dinner needs be lighter than the other meals, but skipping is never a healthy option. It leads to a large gap between your last meal and the next day’s first meal.
This can lead to acidity, increased hunger, sleep deprivation and more.
All you need to make sure is that the portion size is right and that you grab your dinner 3 hours before you go to bed.
MEAL PLAN TO LOSE 40 POUNDS
1. MEAL 1 – Breakfast
A two-egg omelette loaded up with tonnes of veggies- red peppers, kale, and spinach, or a mix of asparagus, thinly sliced fennel, and mushrooms.
If eggs aren’t an option, blend half of a frozen banana with 1/2 cup of frozen blueberries.
2 slices of whole wheat Bread with peanut butter. Also have a low-fat milk and a banana.
2. MEAL 2 – Brunch
An apple or any other fruit.
Have green tea or Some glasses of water
A small orange with 6 almonds, Sugar-free Yogurt
3. MEAL 3 – Lunch
A green salad topped with grilled chicken or fish. Dress with olive oil and lemon juice as a healthy lunch.
Stir-fry chicken breast with water chestnuts, shiitake mushrooms, broccoli and snow peas. Season with soy sauce and serve over 1/2 cup of brown rice.
Homemade lentil or vegetable soup along with half of a turkey sandwich. Accompany it with 100 percent whole-wheat bread. It is another lunchtime option with fibre, protein, and vegetables.
4. MEAL 4 – Evening Snack
Grab an apple with Green Tea.
Have Green Tea with Digestive Biscuits
Sugar-free Yogurt, 2 cups of green salad( fat-free)
5. MEAL 5 – Dinner
Have 1/2 to 1 cup of seasoned black beans with 1 cup of quinoa, a few slices of avocado and salsa.
Pick up a rotisserie chicken and serve yourself about 4 skinless ounces. Along with it take a small whole-wheat roll and a spinach salad. Top it with an ounce of feta, cherry tomatoes, and olive oil-balsamic dressing.
Broil flank steak seasoned with dried thyme and oregano. Have it with 1 cup of 100 percent whole-wheat pasta tossed with fresh basil and chopped tomato.
4 ounces of grilled salmon with 1/4 cup of brown rice.
FOODS TO EAT AND AVOID!
While on this diet, you need to really focus on a number of carbs you consume.
Google a number of carbs in every ingredient before you grab it. You need to limit your carbs intake to 10-20 grammes a day. It will be hard for the first few days. But you will feel better eventually.
Here are few less in carbs food-
- Lean meat, chicken
- Fish of all types
- Egg whites
- Most vegetables INCLUDING- Broccoli, Cauliflower, Spinach
- Most fruits
(No matter what you eat, keep an eye on the portion size. Don’t eat too much of anything, weather be healthy or unhealthy)
Foods to avoid-
- Fast food
- Fried food
- Processed food
Some Extra Tips
Any amount of physical activity will provide pace to your weight loss process. Cardiovascular exercises increase your heart rate. This is what helps you burn more calories and also speeds up your metabolism.
It is not important for you to necessarily join a gym, you can do a lot of things on your own too.
2. GO ON AN EVENING WALK REGULARLY
It has been noticed that the metabolism of many people slows down by the end of the day. Thus, make the evening walk a routine.
Thirty-minute walk every day, will increase your metabolic rate leading to faster weight loss.
3. MORE ROUTINE EXERCISES
Here are a few exercises that you must do every morning along with the prescribed diet to achieve your goal of losing 40 pounds!
- Jog in place (4-5 minutes)
- Jumping jacks ( 200)
- Squats ( 50-75, Take a gap of 2 minutes after every 25)
- Planks ( Same as above)
- Bicycle crunches
- Plank walks
- Clamp crunches
- You can also join aerobics, Zumba, kickboxing, power yoga classes! They are also really effective.
- Devote 30 minutes to One hour every day to exercise. A 30-minute session of exercise along with walking would help you burn up to 700 (approx.) calories.
Pick any of the above-mentioned exercises and do at least 3 rounds of all! Indulging in these would not only help you lose weight, but will also give you a perfectly carved body.
Physical activities do not only include these heavy exercises. Slight change in habits can do wonders! Such as-
- Take stairs in place of escalators and elevators
- Try walking to nearby distances, rather than using vehicles.
- Don’t keep sitting at one place for a long time. Try doing your works on your own, keep moving.
- If you have A long phone call to attend, keep walking while you talk.
- Taking the dog out, gardening and housecleaning increase the number of calories you can burn.
SOME OTHER THINGS TO KEEP IN MIND WHILE YOU ARE ON THE PROGRAMME
1. PREFER HOME COOKED MEALS.
No matter what you plan on eating outside, it may ruin your diet. Home-cooked food is healthier and has a controlled portion ( Because you are cooking it )
Carry healthy lunch from home to college or work. Avoid eating at cafeterias, canteens.
2. SLEEP ON TIME
Sleep deprivation/lack of sleep may also make you gain weight. It lessens your ability to think and function.
It decelerates your metabolism and augments your appetite. Thus, make sure you get at least 7- 8 hours of sleep every night.
3. FILL YOUR PANTRY WITH HEALTHY FOOD
Go through your pantry, and dump all the noodles, pasta, chocolates, and other snacks. Once you get rid of all these “unhealthy” snacks, you will be left with an option of either eating healthy or not eating at all. Well, What will you go for?
Fill up your pantry with the healthiest vegetables, fruits. When you’ll see all healthy around you, you will feel healthy and you will EAT Healthy.
This diet might be a little tough for you, yet the goal is not impossible to achieve. The most important thing you need to keep in mind is that don’t be afraid of failing.
You have to try your best. Give yourself cheat day (Once a week). Avoid getting frustrated and be all calm and patient while you are on the plan. It might take some time, but it will be worth it.