Three months is a realistic time frame to set for a 40 lb. weight-loss goal, but is very ambitious. Three months is equal to 12 weeks. The recommended weight-loss goal is usually 2 lb. per week. However, with perseverance and determination, you can lose the extra weight. From the beginning of the program, set yourself up so you will stay on track and remain motivated. Having a tangible progress or regression chart that you review daily can help you continue working toward your target.
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Create a Plan
Step 1
Weigh yourself on day 1. Write down this weight on a calendar at day 1's date. Use this same scale every day of your 3-month routine. Place the weight scale in the bathroom or bedroom so it will be in view when you wake up each day. Weigh without any clothes on.
Step 2
Subtract 40 lb. from your day 1 current weight. This is your long-term targeted weight goal to be achieved at the end of 3 months.
Step 3
Divide 40 lb. by 12 weeks, which equals 3 1/3 lb. This is your short-term goal for weight loss. Subtract 3 1/3 lb. from your day 1 current weight. This is your initial short-term goal weight.
Step 4
Count forward from day 1 to day 7. Mark the calendar at this date. This is the date you want to reach your initial short-term goal weight.
Exercise
Step 1
Begin your day an hour earlier for the next 12 weeks. Stretch your legs and get dressed in your walking clothes right after your morning weigh-in. Eat a single low-calorie, high-energy nutrition bar for breakfast each morning. Drink a glass of water. Do not snack. Eat again at lunch and dinner.
Step 2
Walk for 30 minutes in the mornings. Walk at a brisk speed. Stay motivated and do not allow anything to keep you from your walk. Start counting the 30 minutes once you reach your brisk speed.
Step 3
Add walking time as you become comfortable with the 30 minutes. Work up to a 1-hour walk each morning.
Track Your Results
Step 1
Weigh yourself every morning for the next 3 months. Write your weight down on the calendar every day.
Step 2
Review your results on day 7. If you did not meet your goal, add the extra pounds to your weight-loss goal for the next week (Extra pounds + 3 1/3 lb. = New short-term goal). Subtract your new short-term goal from your day 7 weight. Write the new short-term goal weight on the fourteenth day. Repeat every 7 days.
Step 3
Adjust your treatment if you did not meet your short-term goal in two consecutive weeks. You may need to reduce caloric intake or add exercise time or intensity to increase calorie burning.
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