Many men and girls are increasingly wondering how to lose weight by 40 kg. The problem of excess weight is quite relevant, but only a few can solve it. The hanging sides and stomach not only spoil the appearance of a person, but also provoke the onset and development of chronic diseases.
The article will tell you how to lose weight by 40 kg. Photos and results of some people are also given below. To achieve the 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 clearly follow it.
Start
Before you learn how to lose weight by 40 kg, you should determine the initial volume, as well as body weight. All these measurements will need to be written in a notebook, but rather indicate indicators that are the ultimate goal.
It is also important to learn a few basic recommendations:
- You should not simultaneously take on several ways to reduce weight, as this will plunge the body into stress, and the long-awaited plumb line will not please at all;
- it is necessary to combine workouts and nutrition correctly, as success is only 30% dependent on physical activity and as much as 70% on the number of calories consumed;
- Do not try to get rid of such a lot of weight in a short period of time, because how it will leave will be about the same as it was gained;
- calories consumed, changes in weight and progress in training must be recorded in a notebook to monitor and, if necessary, adjust.
Food
To lose weight by 40 kg, a diet, or rather a proper nutrition scheme, must be strictly observed. You do not need to deviate from it, as this will only slow down the process of weight loss. Fortunately, the diet can easily be adjusted at home. There are no serious restrictions, so sticking to it will not be so difficult.
A healthy diet involves the consumption of food that provides the body with all the necessary elements. Modern diets impose strong restrictions, so it is not recommended to turn to them, since it is simply impossible to sustain them for a long time.
Diet basis
Those wishing to lose 40 kg at home should immediately learn that vegetables should be the basis of nutrition. 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 useful plant fibers for the digestive system.
The second place in the system of healthy nutrition is occupied by fruits. Fructose is present in them, so these products can easily replace sweets. Consuming them regularly, even the 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 abandon 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, yoghurts, kefir and yogurt will help to bring 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.
Taboo
In search of an answer to the question of how to lose weight by 40 kg, you should first deal with prohibited foods. Their consumption will need to be drastically reduced or completely removed from the diet. These include:
- salt (it can be added to dishes, but in minimal quantities, since it is this product that retains fluid in the body and does not allow to reduce body weight);
- fatty / fried foods and dishes;
- alcohol (including weak);
- fast carbohydrates (flour and confectionery, carbonated drinks, sugar, sauces, ketchup, mayonnaise).
rules
Full-fledged and diet food is quite easy to organize. Here you only need to learn a few important rules:
- Eat 6 times a day. Among them should be 3 basic techniques and the same number of snacks.
- Drink up to 2.5 liters of ordinary water per day. This volume does not include teas, juices and more. If medical indications prohibit consuming so much fluid, then before you start losing weight, you should always consult a doctor or trainer.
- It is necessary to calculate the number of calories that you need to consume per day, and adhere to it clearly. Calorie 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 determine it.
Lose weight by 40 kg per week - this is unrealistic. Even pills or surgery will not help here. This is important to remember, because some people mistakenly believe that they can so quickly and simply lose such a large mass. Of course, you can speed up the process, but still 7 days to achieve the goal will be too short. In order to quickly achieve the effect, at least elementary exercises at home should be performed. To do this, you do not need to take a subscription to the hall, since the load is quite enough to start a more active fat burning.
Exercises
When answering the question of how to lose weight by 40 kg, physical activity should also be mentioned. Of course, regular walks and light jogging play an important role, but when the body gets used to them, you will need to switch to more intensive training. They will help speed up the process of losing weight.
The most important benefit of exercise is that it can easily be done at home. To do this, you do not need to spend time and money going to the gym, so such classes are suitable for all people. Although no additional weights are used for them, the effect will be amazing anyway.
For hips and buttocks
The main muscle groups that ladies often work on are the hips and buttocks. They help to quickly create a slim body and make the lower limbs stronger and more durable. Exercises aimed at their development are performed in 3 sets of 10-12 repetitions. If desired, the number of approaches can be increased, but you need to start only with three, otherwise a very heavy load will be put on the muscles and it will take a lot of time to recover.
The most effective exercises for the buttocks and hips are:
- Lunges. The execution technique is extremely simple: standing up straight, you need to take a step forward. Keeping your back straight, you need to bend your legs 90 degrees, slightly touching the lower knee of the floor, but not resting on it. After you should get up and pull your leg back. Then all the same actions must be done with the second limb. Over time, it is recommended that you try to move your legs as far apart as possible to better load them. If desired, you can pick up bottles of sand or water as weighting agents.
- Rock climber. A rather difficult, but quite real exercise for beginners is performed as follows: stand upright lying down, forming a straight line with the body and placing your hands clearly under your shoulders, bend your legs at a fast pace and pull your knees to your chest, simulating a climber's running or movement. If you want to complicate the technique, you can combine the alternation of limbs with jumping.
Multi-component
Just two exercises, in which several muscle groups are involved at once, are a great way to quickly lose 40 kg. They trigger fat burning processes and develop stamina. It is best to start their implementation with one approach, in which there should be no more than 8 repetitions. When there will be no particular severity in the training process, you need to increase the number of approaches, as a result of reaching three with 12-15 repetitions.
Modern athletes strongly recommend performing the following multi-component exercises:
- Burpy. A universal exercise in which almost all muscle groups are involved is suitable for both men and women. It does not require special skills, but you will have to spend a lot of patience on it. The first thing to do here is to squat down, rest your palms on the floor, and then jump back, straightening your legs, but not tearing off your hands. On inhalation, it is required to perform standard push-ups, and on exhalation, jump again to squat. Next, you need to abruptly rise to your feet and jump as high as possible, making a clap above or behind your head.
- Squat with a jump. Great exercise for the abs, buttocks, legs, and lumbar. Concentration is very important here, because it depends on it how powerfully the jumping will be performed. In addition, it will not be easy for beginners to work on quantity, so you need to set yourself up for hard work even before you start training. The starting position in this case is this: the legs are wider than the shoulders, the back is straight, and the arms are extended in front of you or are located on the hips. On inhalation, you need to lower yourself, bending your legs, but not bringing your knees out of your socks. When the hips are on a line parallel to the floor surface, you should maximize the calf and femoral muscles by jumping up. At the same time, you must definitely take your socks off the floor, otherwise the jump will not be counted. Landing should not be on straight legs, but on slightly bent so as not to get injured.
2 months weight loss
Specialists, whom patients seek help for, indicate that losing weight by 40 kg in a month or two is possible only with the help of cardinal methods, that is, fasting and incredible physical exertion. If you live in such a rhythm, you can cause significant harm to the body. Kilograms, of course, will go away, but health will be lost along with them, and a slim figure will simply not give a damn.
Minus 40 kilograms in 4 months
Losing weight in 4 months is a more realistic goal. To achieve the desired result during this time, of course, it is possible, but you will have to spend a lot of strength and nerves. First of all, you need to get a psychological attitude and motivation, as well as undergo a complete medical examination. Next, you need to give the body time so that it gets used to the altered rhythm of life. This will require a smooth change of nutrition and increase the duration of training. Ultimately, spending time on sports fields or in halls will need to be at least 5 times a week for two hours. As for nutrition, you just need to adhere to the rules presented above.
Feedback and Results
From the article you can understand that you need to set only real goals in order to lose 40 kg. Reviews of those who have lost weight indicate that without harm to the body quickly achieve results will not succeed. Experienced men and women who were able to lose their hated kilograms, observing all the rules, recommend to be patient and go towards the cherished goal gradually.
Most people managed to lose 40 kg in just six months. At the same time, they devoted enough time to physical activity, but did not overdo it. They had enough two-hour classes 4-5 times a day. At the same time, the muscles had time to recover, and fat burning was actively moving forward. They were able to observe the first noticeable results after a couple of months, losing about 10-15 kg and significantly reducing the volume externally.
It took other people about a year, but the result was simply shocking. Losing weight argue that the goal has helped them radically change their lives and instilled a desire to play sports and eat right. Even after the hated 40 kg were eliminated, men and women continued to adhere to the same rules and felt great at the same time.