Four months is a realistic amount of time to "quickly" lose 40 pounds. It may seem like a long time, but keep in mind that it took longer to gain that weight. Four months is equal to 16 weeks. Two pounds per week is the typical recommended weight loss goal. You will simply be working harder to lose an extra half pound per week. You will develop a program that is made just for you. At the start of the program you will establish a plan and follow it throughout the short, four month period.
Create a Plan
Step 1
Weigh yourself on the first day. Write your weight down on a calendar at today's date. To stay motivated, put the weight scale in the bathroom or bedroom where you will see them when you wake up each day. Weigh in the nude.
Step 2
Subtract 40 pounds from your current weight. This is the long range weight goal you will realize at the end of four months.
Step 3
Divide 40 pounds by 16 weeks. The answer is 2 1/2 pounds. This is your short range goal for weight loss. Subtract 2 1/2 lbs from your current weight. This is your first short range goal weight.
Step 4
Count seven days from today on your calendar. Mark the calendar on the seventh day. You will work toward achieving your first short range goal weight by this point.
Exercise
Step 1
Wake up 1 1/2 house earlier for the next 16 weeks. Stretch your legs, arms and back. Eat a low-calorie meal for breakfast every morning with a glass of water. Do not snack throughout the day. Eat a low-calorie lunch and dinner.
Step 2
Walk for 30 minutes in the mornings. Begin walking slowly then increase to a reasonable speed so your heart rate is elevated but you are still comfortable. Do not make excuses to stop walking. Start timing 30 minutes once you reach your reasonable walking speed.
Step 3
Increase your walking time as you become use to the exercise. Within one month you should be able to walk for one hour every morning.
Track Your Results
Step 1
Stay motivated by weighing every morning for the next four months. Document your weight on the calendar every day.
Step 2
Evaluate your results on day seven. If you did not lose the entire 2 1/2 pounds add the extra amount to your weight loss goal for the next week (extra pounds + 2 1/2 pound = new short range goal). Subtract your new short range goal from your day seven weight. Record your new short range goal weight on the 14th day. Repeat every seven days.
Step 3
Make adjustments to your program if you did not meet your short range goal for two weeks in a row. You may need to reduce calories or add more exercises to your regimen to increase calorie burning.
Tips and Warnings
- Keep low calorie foods on hand for every meal.
- Do not skip meals.
Things You'll Need
- Weight scale
- Calendar
- Watch
- Low calorie foods
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