The process of losing 40 pounds in a short time is not an easy thing that everyone can do. To be successful requires people to have perseverance and effort. Besides, it is also necessary to break down the goals because when losing weight, the body will be tired. So how to lose 40 pounds in a month diet plan most effectively and safely. Let’s find out with Kerri Ann Jennings through some of the information we give below.
Rules you should follow to lose 40 pounds in 1 month
Start the day with a healthy breakfast
Breakfast is an important meal when implementing a weight loss plan, so experts recommend prioritizing breakfast. If you skip breakfast while starting the weight loss process, it’s very simple because people usually don’t get too hungry at this meal. However, at the end of the day, lunch will leave you extremely hungry. The consequence of being too hungry is to overeat again and not only can’t lose weight, but also gain weight. (1)
Because of that, eat breakfast every day, with snacks as well. People on a diet to lose 40 pounds in a month diet plan can choose two slices of whole-wheat toast combined with 2 teaspoons of peanut butter. Besides, it is indispensable for the combination of 1 cup of fat-free milk and a large banana with about 415 calories.
Fill up on lunch
According to the Centers for Disease Control and Prevention, each person’s body tends to eat the same amount of food at every meal every day. Therefore, if you want to lose weight, you need to reduce the amount of food you eat. At that time, if you want to reduce your calorie intake and still feel full for a long time, you must know how to choose the right food.
People who are trying to lose weight should choose foods that are low in calories, such as fruits, vegetables, and lean protein sources. Although the diet did not change, the calorie intake was significantly reduced. Choose a healthy lunch that supports weight loss but is still full of nutrients, you can eat with 2 cups of green vegetables mixed with 3 ounces of sliced turkey breast. For extra nutrients and flavor, add 2 tablespoons of low-fat salad dressing to 1 cup cubed honeydew melon. Add five fat-free wholemeal cookies and combine with a 6-ounce box of fat-free yogurt.
Keeping your dinner healthy
To lose 40 pounds in a month diet plan, limiting calorie intake is the top task. Then to get the desired results, limiting empty calories from foods such as soda, candy, cakes and cookies is essential. The composition of these foods does not guarantee nutrition and adversely affects health.
Choosing a nutritious dinner also has many options, you can use 4 ounces of grilled salmon combined with 1/2 cup of brown rice to not go hungry. Also add 1 cup of steamed broccoli, so in this meal you only load 390 calories into the body.
Do-it-yourself 100-calorie snacks
Additional snacks each day will also provide just the right amount of energy to keep hunger under control. Choose the right snacks like fruits and vegetables that are limited to 100 calories. Here are some 100-calorie snack ideas: 2 cups sliced carrots, celery, and cucumber with 2 tablespoons of low-fat salad dressing. Or you can choose a small orange and eat it with six almonds. Or alternatively, a can of fat-free yogurt is only about 6 ounces. In addition, those who lose weight can also have a snack of 1 ounce of low-fat cheese combined with two fat-free whole-wheat crackers.
24-hour plan to lose 40 pounds in 1 month
The journey of conquering the body to lose weight should wake up early in the morning, right from the moment you wake up. Waking up early in the morning is a great and good activity to have an energetic day. Try to enjoy the fresh air early in the morning.
Drink warm lemon water
Lukewarm lemon water has the effect of boosting metabolism as well as being effective in burning belly fat. Your body will also be purified, removing toxins from the body. Besides, this drink will assist in rejuvenating your skin by promoting collagen production.
15 min walk
When you drink lemonade and rest after about 10 minutes then go for a walk and feel the fresh air. If you don’t want to go out, you can use a treadmill.
Walking is also one of the relatively easy warm-up exercises for obese people. This is an effective way to keep people from breaking a sweat after a long run in the room. Instead of walking slowly, you can walk briskly to burn more calories. It has been shown that walking 2000 steps will help a body burn 100 calories.
If you want to lose 500 calories, the best way is to take 10,000 steps a day. Weight loss journey will not be difficult if you accept the 30 day walking challenge.
Start a high-intensity workout
If you want to promote quick weight loss, then just after 15 minutes of brisk walking you start with intense fat burning exercise for about 30 minutes in the morning and possibly the whole evening.
Drink water after exercise
After exercising too much activity will make your body dehydrated, this time you need to add 0.35 liters of water.
The American College of Sports and Medicine recommends water intake for a workout person
- Before exercise: Drink 2 glasses of water, 1-2 hours before exercise.
- After exercise: Drink 2 cups for every pound lost, after 10-15 minutes.
Lean protein breakfast
Breakfast is the first meal of the day when you can eat a full meal with high protein and fewer carbs. At this point, try to eat at least 35 grams of protein including lean meat, chicken, fish and eggs. This will aid well in preventing hunger pangs from taking place. To have more suitable choices, you should try many different recipes.
If you are a working person, now is the time to move to the office. If the distance is not too far, it is best to choose to walk or also ride a bicycle. This is a good condition to promote metabolism in the body. When going to work, you can use the stairs instead of taking the elevator. In the office if you want to go to the toilet, you should also find the farthest toilet.
Drink a glass of water
When you get to the office, you can drink one or two more glasses of water to provide enough water for the body. Water is an ingredient that acts as an energy booster for an energizing workday. For a period of 1 hour do not eat anything. If you want to eat, you can choose some fruits that have the ability to detoxify.
11:00 am – 02:00 pm
Snacks are the best choice to increase or decrease the rate of fat burning but it depends on what you eat. Be sure to choose snacks that are healthy and have as few calories as possible (you can try Daniel Fast snacks). When it comes to snacking, it’s beneficial to keep you feeling less hungry and reduce your lunch portion sizes. If you don’t snack, you will eat a lot at lunch, so don’t skip this.
However, when choosing snacks, you should choose less than 200 calories, including 3 grams of fiber, 3 grams of protein and less than 8 grams of added sugar.– says by Keri Gans
Absolutely do not choose too many sweets to eat. To lose 40 pounds in a month diet plan, you can choose snacks with almonds. This is good when dieting and helps the body not to be hungry after eating. (2)
List of mid-morning snacks:
- Boiled egg with medium orange
- Granola bar
- Apple slices
- Simple low-fat greek yogurt with a cup of strawberries
- A few pistachios
- A handful of almonds
- Roasted beans
- Roasted Edamame
Lunch time also needs to be calculated for people who are in the process of losing weight. Do not choose to go to the canteen for a quick meal, but make an effort to change your eating habits. When it comes to lunch, set a goal of limiting yourself to 400-450 calories.
- Calories: 400-500
- Protein: 20-30 grams
- Fiber: 8 grams
- Carbs: 60-80 grams
- Sugar: less than 20g
- Fat: 13-18 grams
If you still feel hungry, green vegetables are a reasonable choice, then you can add more green vegetables such as: broccoli, cauliflower, spinach, tomatoes, kale, brussels sprouts, cabbage, lettuce and cucumber.
Weight loss drinks
To promote digestion 1-2 hours after lunch, then you should drink a beverage to promote your digestion.
In which people can choose teas that support slimming such as green tea, oolong tea, lemon ginger tea. If you do not like the acrid taste of tea, you can choose fruit infused water such as detox water, and low-calorie fruit juice with no sugar instead.
Related: 21 Day Sugar Detox Meal Plan Ideas
These drinks are guaranteed to support detoxification in the body and provide essential nutrients. This process will also get the fat out of your can quickly.
Weight loss drinks will also help promote healthy skin texture. After a while when developing these eating habits, you will soon notice that your skin starts to glow and glow.
Snacks after lunch need to make sure to contain a lot of fruit to be able to support the body to burn fat strongly. Several fruits can be added to the selection such as berries, oranges, watermelons, avocados, apples, kiwis, grapefruits and pears. As an evening snack, choose a fruit bowl or smoothie.
Drink a glass of water
This is when you are starting to prepare for the evening workout, so drink a glass of water to stay hydrated. Keep in mind that you need to maintain a gap of half an hour after a snack to be able to drink a glass of water.
In the evening, you can reapply your morning workout and do it for 30 minutes to burn the calories you collect faster throughout the day. However, when exercising a lot, it can cause hunger, so you need to prepare a light meal. According to experts, you should do 60 minutes of moderate exercise every day to lose weight.
It’s best then to break it up into small sessions of about 10 minutes or so rather than continuously for long periods of time. This split will have the effect of losing weight faster. However, this does not mean that you are allowed to eat many times a day.
Drink a glass of water
When practicing, it is inevitable that you will sweat too much, but you should not drink water at that time, but wait for 15-20 minutes before drinking 1 or 2 cups of water to calm down.
Dinner has the most influence on your weight loss process, so limit your intake because the evening is not active. The evening can be limited to:
- 450-500 calories
- 25-35 grams of protein
- 50-75 grams of carbs
- At least 8 grams of fiber
- 15-25 grams of fat
Fruits and vegetables are always a priority in the weight loss menu, eat as much as possible and need a reasonable plan. Some suggestions for vegetables that you can refer to:
- Carrots, celery and onions soup
- Mushroom stir fry with broccoli and bell pepper
- Enjoy healthy and delicious kale salads
- Steamed vegetables, such as broccoli and cauliflower
For a smooth weight loss journey, adding more protein to your diet plan is essential. Some healthy sources of protein you can use include chicken, lean meat, eggs, salmon, and nuts.
May you ask: How Many Eggs A Day On Keto?
Besides, carbohydrates will lead to health and give you long-lasting energy. In the middle of the night, it will be easy to control your hunger.
This helps keeping food in the stomach longer after a meal and can give you complete food satisfaction. Some suggestions to make your dinner more flavorful are:
- Combination of vegetables and lean protein, served with half a cup of brown rice, quinoa or amaranth. Then squeeze lemon juice over the mixture for more flavor.
- You can also opt for a hearty soup with a slice of 100% whole-grain bread.
- For stir-fries, serve your meal on a small serving of brown rice.
What to avoid on a diet?
To lose 40 pounds in a month diet plan and get the results you want you have to keep in mind what to avoid to speed up fat burning. If you do not pay attention to this part, you will definitely fail in the weight loss process. To get even more motivated, do No Junk Food Challenge to get your results fast. There are some ingredients that must be limited, such as:
- White breads
- Stimulants like alcohol
Finally, you can follow the weight loss steps given above and take pictures of your journey to ensure progress is on track. Let’s share the results together to create motivation to try.
With that said, to lose 40 pounds in a month diet plan effectively and quickly requires persistence and effort. Following the plan we shared above and limiting unnecessary foods will definitely help you get the expected results. Hopefully through the above sharing, weight loss will no longer be a burden for anyone.
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
(2) The right snack may aid satiety, weight loss (sciencedaily.com)