It doesn't matter how big or small the goal is. When it comes to losing around 40kg or more , it can seem quite intimidating, especially if you're just starting out. Fortunately, there are proven strategies that can help you.
It will likely involve not only making diet and lifestyle adjustments, but also carefully modifying your sleep schedule, stress levels, and eating habits. Still, making a few simple changes to your daily routine can help you shed a few pounds while improving your overall health.
How to lose 40 kg safely
1. Control your calorie intake
To lose weight, your body needs to burn more calories than you consume . There are two ways to do this: eat fewer calories or exercise more.
Keeping track of your calorie intake helps you be aware of how many calories you are consuming per day so you know if you are on the right track or need to make adjustments. A review of 37 studies that included more than 16,000 participants found that weight loss programs that involved tracking calorie intake led to the loss of 3.3 kg more per year than programs that did not (Hartmann-Boyce, Johns , Jebb and Aveyard, 2014).
The number of calories you need to consume per day depends on several factors, such as your starting weight, lifestyle, gender, and activity level.
With that said, it's important to note that simply tracking your calorie intake may not be the most sustainable approach to losing weight. However, recording them can work exceptionally well when combined with healthy lifestyle modifications, such as eating more vegetables or exercising regularly.
2. Increase your fiber intake
Fiber is a type of indigestible carbohydrate that can aid in weight loss. This is because fiber reduces the rate at which your stomach empties its contents, which in turn can help you feel full for longer.
Additionally, studies have shown that fiber, especially soluble fiber, can reduce the production of hunger hormones , such as ghrelin, and increase the production of fullness hormones, such as cholecystokinin (CCK), the glucagon-like peptide 1 (GLP-1) and the peptide YY (PYY) (Cani et al., 2009).
Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Alternatively, you could also try taking a fiber supplement, such as glucomannan.
3. Decrease your calorie intake
Whether you want to lose 5 kilos or 40, it is essential to make some dietary changes. Some foods like potato chips, frozen meals, and baked goods are high in calories but lacking in important nutrients like protein, fiber, vitamins, and minerals.
Loading your plate with low-calorie, nutrient-dense foods can help you feel full between meals while reducing your daily caloric intake to promote weight loss.
Fruits, vegetables, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low-calorie diet. On the other hand, processed foods like potato chips, pretzels, and fast foods are typically high in calories.
However, be sure to avoid cutting calories too much. For long-lasting and sustainable weight loss , try reducing your intake 500-750 calories below your normal intake to lose around 0.5-0.9 kg per week.
4. Reduce processed foods
Processed foods are all high in calories and low in important nutrients.
According to a study of almost 16,000 adults, the consumption of more processed foods was linked to an increased risk of excess body weight , especially among women (Juul, Martinez-Steele, Parekh, Monteiro, & Chang, 2018). On the other hand, processed beverages, like soda, are high in added sugar, which can also contribute to weight gain. In fact, it has been discovered that higher consumption of these beverages may be related to obesity (Luger et al., 2017).
For best results, cut back on beverages like soda, sweetened tea, fruit juices, and sports drinks, and opt for water or unsweetened coffee or tea.
5. Increase your protein intake
To lose 40 kg, it is important to increase your protein intake. Diets with higher protein content stimulate metabolism, reduce appetite, preserve muscle mass, and can reduce harmful abdominal fat (Leidy et al., 2015; Pesta and Samuel, 2014).
Simply following a higher protein diet can help you burn an additional 80-100 calories per day . Overweight women whose diet consists of 30% protein lose approximately 5 kg over 12 weeks, without restricting their calorie intake. Also, a higher protein diet can help prevent weight regain.
Choose healthy foods; like meats, seafood, eggs, nuts, seeds and legumes in favor of other foods is a great way to increase your protein intake.
conclusion
Reducing your calorie intake, reducing processed foods, and eating more protein and fiber can help you lose 40 kilos or more very easily and with the assurance that your physical integrity and your health will be completely fine.
A nutritionist can help kickstart your weight loss and point you in the right direction. This is especially necessary if you have a complex medical condition.
References
- Cani, PD, Lecourt, E., Dewulf, EM, Sohet, FM, Pachikian, BD, Naslain, D … and Delzenne, NM (2009). Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. The American Journal of Clinical Nutrition doi: 10.3945 / ajcn.2009.28095
- Hartmann-Boyce, J., Johns DJ, Jebb SA, Aveyard P. (2014). Effect of behavioral techniques and delivery mode on effectiveness of weight management: systematic review, meta-analysis and meta-regression. Behavioral Weight Management Review Group. doi: 10.1111 / obr.12165
- Juul, F., Martinez-Steele, E., Parekh, N., Monteiro, CA and Chang, VW (2018). Ultra-processed food consumption and excess weight among US adults. The British Journal of Nutrition . doi: 10.1159 / 000484566
- Leidy, HJ, Clifton, PM, Astrup, A., Wicherley, TP, Westerterp-Plantenga, MS, Luscombe-Marsh, N. D… and Mattes, RD (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition . doi: 10.3945 / ajcn.114.084038.
- Luger, M., Lafontan, M., Bes-Rastrollo, M., Winzer, E., Yumuk, V. and Farpour-Lambert, N. (2017). Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies. Obesity Facts doi: 10.1159 / 000484566
- Pesta, DH and Samuel, VT (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism . doi: 10.1186 / 1743-7075-11-53
