It’s a challenging target, but can you lose 40 pounds in 2 months? In this article, I’ll tell you exactly how I lost 40 pounds in 2 months, including which type of diet is best and the exercise program that will super-charge your results.
Losing 40 pounds in 2 months will significantly change how your body looks and feels and improve your confidence. Dropping that amount of weight won’t be easy; you’ll need to be committed and focused, and we can’t guarantee success 100% of the time. However, we’ll guide you through each area. By the time you’ve finished reading, you’ll have a plan of action.
How to Lose 40 Pounds in 2 Months Without Exercise Using Supplements
Losing weight without exercise is challenging. Without getting active, it can be particularly difficult to create and maintain a calorie deficit- the key to weight loss. This terminology means that you consume fewer calories than you burn off. Exercise helps increase the number of calories your body uses. Without it, you’d be forced to lower the number of calories you consume to remain in a deficit. We suggest consulting with your healthcare professional to see if a highly-restricted calorie diet is suitable for you. If so, using a weight loss supplement will help you in several ways:
- Increasing the rate at which your body burns fat (metabolism)
- Decreasing your appetite and makes you feel full
- Some provide a boost of energy to power through your day
- Dampen stress and anxiety to reduce the temptation for emotional and comfort eating
Weight loss supplements are usually available over the counter at most pharmacies. Ideally, look for one with a combination of the features listed above to really help you see great results. An important note is that they may cause some side effects, so check with the manufacturer first to ensure that it doesn’t cause any serious health problems. The good news is that many weight loss supplements are safe and ready to help you lose 40 pounds in two months or less.
For certain groups of people, weight loss supplements aren’t suitable. Breastfeeding and pregnant women and anyone under 18 shouldn’t use them. Please check with your doctor before taking weight loss supplements if you have any health conditions.
To help you decide out how to lose 40 pounds in two months, we compiled a list of the top ten weight loss supplements.
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How to Lose 40lbs in 2 Months with a Weight Loss Program
Finding a weight loss program that delivers results, works around your life, and doesn’t leave you feeling unhealthy requires some research. Luckily, we’ll give you all the aspects you need to look for in a good weight loss program if you want to know how to lose 40 pounds in two months.
If you’ve done any research already, you’ve probably come across some programs making pretty outlandish claims. Most of the time, when a vast and unrealistic amount of weight loss is guaranteed, the program is either dangerously calorie restrictive or simply doesn’t work. As tempting as these programs may be, they often lack the crucial nutrients your body needs to function.
To make sure you’re doing informed research into the best lose 40 pounds in 3 months diet plan, here are some things to look out for:
- Highly nutritious and balanced meals
- Flexible meal plans and exercise routines that work with your lifestyle and daily routine
- Meal preparation and workouts have easy to follow instructions
- Long-term affordability
- Backed or created by experts in fitness and nutrition
- Suitable meal options if you have a specific dietary requirement
- Results from previous participants
- Lots of positive reviews from users and also other respected experts
Consider buying a weight loss program that is affordable long term. If the program is a good fit, you should continue it for as long as you need to. Investing in a weight loss program can be extremely worthwhile, so make sure you are completely satisfied before making a decision.
How to Lose 40 Pounds in Two Months with a Meal Plan
Losing weight does not mean you have to starve or stop enjoying food. We now have an abundance of diets that offer great-tasting, nutrient-rich and convenient meals, so there is no need to be down about going on a diet.
We recommend that the ketogenic diet is the best solution, and it’s how I lost 40 pounds in 2 months. Compared to a more normal low-calorie meal plan, research has shown eating keto can help you burn fat faster. Besides, most people shouldn’t have any severe or long-lasting side effects.
So, how does the ketogenic diet help you torch body fat? The key is keeping your daily carbohydrates to around 20g-50g. This amount of carbohydrate will sound low and a little daunting for most, but there are huge positives. A keto meal plan permits plenty of foods that are high in protein and fat, such as meat and cheese that are also low in carbs. Vegetables with high fiber are also included, meaning it ticks all the boxes for keeping your body in good health.
The keto diet helps you lose body fat by putting your body into ketosis. This means the body begins to convert fat into ketones, using them for energy instead of carbs. So, you can burn fat while savoring the foods you really enjoy.
How to Lose 40 Pounds in Two Months with Exercise
I want to lose 40 pounds in 2 months- do I need to exercise? As we have mentioned above, losing weight without exercise is incredibly tough. We know for some the idea of jumping around your living room or braving the gym can be overwhelming, so it’s essential to find a physical activity you love to keep you motivated.
It doesn’t matter if you don’t have a gym membership or have lots of equipment at home, as there are plenty of options if you need to lose 40lbs in 2 months. There appears to be a bottomless supply of new training styles launched every year, so you’ll be sure to find something that suits you.
All of the training methods on our list are suitable for at-home workouts without a gym membership or specialist equipment.
1. High-Intensity Interval Training (HIIT)
HIIT is nearly always our number one recommended training style as it is hugely effective at shedding fat really quickly. If you have a busy lifestyle and short on time to exercise, this may be the way to go.
As the name suggests, HIIT involves periods of high intensity. For anywhere between 20-90s, you’ll work as hard as you can in one or more exercises. A longer rest period follows to gather your breath, ready to repeat it all again.
The amount of variety is also a huge plus point for HIIT. You can choose between cardio only workouts like running or cycling, just resistance using weights or elasticated stretch bands, or a combination of both. So, you’ll be sure to find an option that works for you.
HIIT training has been shown to elicit more significant amounts of fat loss than traditional, steady-state cardio. The British Journal of Sports Medicine found that participants in their study lost almost 30% more weight with HIIT compared to longer, more continuous activities.
A theory for why HIIT is so effective for weight loss is that it may increase your metabolism long after you’ve completed the workout. This means you’d continue to burn calories and therefore lose weight even though you may be just sitting on the couch. High-intensity exercise may also reduce your appetite slightly, helping you maintain a calorie deficit.
HIIT has a massive number of benefits, and we highly recommend it as part of your program to lose 40 pounds in two months. However, there are a few reasons you may need to be a little cautious before starting it. If you have joint pain or have a history of recurring injuries, you might need to start slower at a lower intensity, avoiding high impact movements. If you are a beginner to exercise, we recommend starting with our next options- resistance training and steady-state cardio like running or walking first.
2. Resistance Training
Not far behind HIIT is resistance training using weights using your own body weight or resistance bands. Effective strength training is a crucial part of any exercise program. Gaining strength is beneficial for everyday life and allows you to move to more intense exercise routines.
Lifting weights isn’t just for bodybuilders and those wanting to gain muscle mass. Of course, putting your muscles under tension will cause them to gain size, but you won’t see a huge difference as you’ll be in a calorie deficit. Take notice of this when you step on the scales, as you may see the extra weight reflected in the reading. Don’t worry; this doesn’t mean you’ve gained fat as muscle is denser and weighs more. The good news with extra muscle is that it actually burns more calories because the body needs to work harder to maintain it.
Resistance training is a great way to get stronger and help with your weight-loss efforts. Once you’ve finished a workout, you may also continue to burn calories, so combined with HIIT, you’ll get a super-charged boost of fat loss both during and after training.
If you are a resistance training rookie, we recommend starting with either bodyweight movements like squats, lunges, pushups, or simple weighted exercises with a light load.
If the higher intensity and higher impact options we’ve already mentioned aren’t for you, or if you have painful joints, then you should think about giving swimming a go. As well as being a calm and peaceful activity, it can be a tremendous calorie-burning cardiovascular workout too.
Despite its gentle nature, swimming can pack a punch when it comes to helping with weight loss. According to Harvard Health, just 30 minutes in the pool can burn anywhere between 200 and 350 calories depending on your body weight and the stroke. For example, the butterfly will burn more calories than breaststroke as it involves more effort and intensity.
If you aren’t the best swimmer, most gyms and swimming pools run fitness classes in the water. Check with your local pool to see what they offer.
4. Walking, Jogging, and Running
If you are short on space, equipment or need to save a few dollars, consider walking or running. Getting outside for a run is a brilliant cardiovascular workout and can do wonders for your mental health too.
Calorie-wise, walking and running do surprisingly well. Harvard Health found that a person weighing 155lbs burns 167 calories on a 30-minute walk and 298 calories jogging. These numbers, of course, increase if you weigh more and up the intensity or speed. Heading uphill can ramp up your total calorie burn too.
What is best- walking, jogging or running? The general rule is that the more effort you put in, the greater the number of calories you burn. Therefore, running is usually the most efficient option. However, start with the exercise that is best suited to your fitness level. We recommend starting with a walk and light jogging if you haven’t run much before.
Another thing to consider is that you may find it impossible or uncomfortable to run for long periods depending on your fitness level and experience. So, we recommend adding in as much walking as possible in your day. Here are several suggestions you can implement to incorporate some extra steps:
- Using ad breaks to get up and walk around your house, go up and down the stairs or complete a few quick jobs. This also helps prevent muscle tightness if you are sitting for long periods.
- Take a quick walk during your breaks at work.
- Increase the length of dog walks
- Use the stairs rather than elevators whenever you can
- Leave the car at home when it’s possible to walk
- Avoid parking close to your destination to walk the extra distance
Quick Tips to Lose 40 Pounds in Two Months
Following the advice above is the quickest and most efficient way of losing 40lbs in two months. Being consistent with the foundations will lead to success. However, having a few little tricks up your sleeve will give your weight loss a boost.
Of course, using these tips alone won’t fast track you to your goal. Instead, we recommend using them alongside your core weight loss program to assist you.
1. Take Apple Cider Vinegar
Apple cider vinegar contains high levels of acetic acid, which in some studies has been shown to help you lose more weight and reduce appetite. The evidence surrounding the effectiveness of apple cider vinegar is inconclusive despite many people using it religiously. However, it’s easy to find in most stores and relatively cheap, so worth a try.
How much you should take depends on who you ask, but the general consensus is one or two teaspoons before eating. An important warning to note is that you should dilute neat vinegar with water as it can damage your tooth enamel.
2. Take a Probiotic
The connection between a healthy gut and overall body weight is a complex one, but some scientific evidence supports the idea that probiotic supplements can assist weight loss. Therefore, we recommend adding a probiotic into your diet to support your goal of losing 40 pounds in two months.
For most people, the easiest and quickest way of getting healthy bacteria into the digestive system is by taking it in supplement form, although this can be expensive. Instead, you can opt for a more natural way with yogurt, miso, or kombucha.
3. Add a Little Spice
It’s essential to recognize that fad diets often recommend adding spices. However, they often hugely overstate their impact on weight loss, which is why we have mentioned it here and not in the main advice above.
There is strong evidence supporting the inclusion of more chili in your diet. The compound Capsaicin found in spicy red chilies has been shown to increase your metabolism and speed up your weight loss.
There are numerous, less direct ways that spice can help your weight loss. It’s a quick and easy way to add flavor and make your food a little more interesting. In moderate amounts, spices won’t give you any significant side effects, unlike some over the counter products.
If you like to steer clear of spicy food, you can always take capsaicin as a supplement, and many weight loss products actually contain it as an active ingredient.
4. Veg Volume
We know the importance of eating vegetables. The nutrients we get from them are essential to a healthy and fully functioning body, but we can think about them differently when it comes to weight loss.
Vegetables, especially leafy greens, have low-calorie density. This means they carry fewer calories than other foods of the same size. Sugary snacks and drinks are an excellent example of the opposite. So, we recommend increasing the number of vegetables at mealtimes to fill up your stomach. This method keeps you feeling full and makes you less likely to snack on anything else.
Another way of using this principle is to drink a glass of water when hungry, as not only does the body often mistake thirst for hunger, but it fills up the stomach too.
Q: Is it healthy to lose 40 pounds in 2 months?
A: It is entirely healthy for most people to lose 40 pounds in two months. However, if you are already underweight according to your BMI, it could possibly be too much weight to lose healthily. If you have any health conditions, we recommend checking with your doctor before starting a weight loss program.
Q: How long does it take to lose 40 pounds?
A: This depends on several different factors, so it’s impossible to answer generally. Current weight, age, overall health, and genetics, amongst others, all play a role in your ability to lose weight.
If you are considerably overweight, you may see a sudden drop in weight quite quickly as you begin to exercise and eat fewer calories. This effect diminishes the closer you are to the healthy weight for your height and age.
Q: Is losing 40 pounds noticeable?
A: Absolutely! Regardless of where you start from, 40 pounds is a considerable amount of weight to lose. Physical changes to your appearance will be clearly noticeable, as well as an increase in confidence and energy if done healthily.
Q: Can I lose 40 pounds in one month?
A: We wouldn’t recommend this. With that amount of weight loss in such a short space of time, there is a high chance that you could experience several health complications. This type of weight loss is usually reserved for professional fighters that need to cut weight for an upcoming bout. Although still not ideal, they have a team of experts to help if needed.
Q: Can I lose stomach fat only?
A: Unfortunately not. As much as some programs and products claim they can, it is impossible to reduce fat in certain areas of the body. Where we carry fat the most largely depends on genetics. In a calorie deficit, the body will begin to lose body fat generally rather than in any specific area. If you stay consistent enough, you will lose weight from the target areas
The Bottom Line
Losing 40 pounds in two months is a challenging but achievable goal for most people. We suggest the best way of doing it is with a combination of High-Intensity Interval Training, resistance training, and walking or running.
You can compound your weight loss with a fat-burning supplement and low-calorie ketogenic diet high in protein, healthy fats, and vitamins.
The two-month timeframe is substantial enough to create and embed new healthy habits to support the 40-pound target and any further weight loss goals. Having things that you do regularly without thinking will set you up for success with any health-based target you may have in the future.