How can I lose 40 kilos?

[nznjzjzs]

[Sonorous]

Step 1: Find your caloric maintenance
Step 2: Give yourself a time frame that will determine rate of loss. Ideal percentage of loss is around.5% of whatever your current bodyweight is per week which is calculated by ((starting weight - end weight)/starting weight) *100. Going over that will result in a greater amount of diet fatigue sooner.
Step 3: Divide the amount of lbs you need to lose by the time frame & then use that to calculate the amount of calories needed to cut out during that time frame. For instance, let's assume your caloric maintenance to maintain your current weight is 3,000cals, simply dropping it down to 2,800cals or per day is a good start. Eat how you usually do but just less of it.
Step 4: Track your weight in the morning consistently across the entire time frame & average out your lowest numbers to see if you're on track at a steady decline pace.

A healthy rate of weight-loss is around 2lbs lost max per week. If you're heavier, you can get away with larger deficits. But first start with smaller deficits so that diet fatigue & hormonal disruption doesn't occur too soon.

[Anonymous]

Download the app myfitnesspal and track everything you eat for starters. Go on a calorie calculator site to find out how much you need to eat per day based on your height, current weight and activity level or have myfitnesspal figure it out for you.

Once you get started with that and get used to it, then try to add in some activity. Start small like walking 20-30 mins a day.

Intermittent fasting is also a tool that really helps. The most common are 16/8, 20/4, and 23:1.

16/8 is the easiest one to follow because you're fasting for 16 hours and eating for 8. 23:1 is basically OMAD (one meal a day). You fast for 23 hours and eat for 1 hour. That one is the most difficult but you will see the best results with that one.

There's also Alternate day fasting where you will see even greater results fast. 72 rolling fasts are really difficult but will get the weight off like nobody's business. It's 72 hours fasting and then you eat what you want on the day you feast.

I would also suggest doing the Keto or Carnivore diet. It's not required to lose weight but you will feel better a lot faster than if you just did a regular diet where you cut back on the food you're currently eating.

Hope this helps.

[Anonymous]

The most reliable way to to track your calories coming in and estimate how much you are using each day using an online calculator.

Stick to a deficit of ~500 calories per day to lose around 1lb (0.5kg) a week.

You'll need to cut down on your portion sizes and avoid any high calorie foods like crisps/chips, candy, chocolate, ice cream, ready meals etc. Instead replace them with fruit, vegetables and lean protein sources like legumes, tofu, chicken, turkey or fish. Experiment and see what you enjoy and what works for you.

[pascal_climbs]

Loosing weight is 90% nutrition and 10% workout.

[nznjzjzs]

I can't be a strong-willed person, how can I achieve this?

[pascal_climbs]

Go to a diet specialist with regular follow-ups. That motivates. And look for a gym companion with a strong character. That stimulates each other

[Malwi93]

fast but thats not going to be easy

[jahaims]

Be healthy

[In_Trance]

Calorie deficit

[Anonymous]

Exercise