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Home arrow Nutrition arrow Weight Management arrow How to Lose 40 Pounds in 2 Months: Things You Should Know About

How to Lose 40 Pounds in 2 Months: Things You Should Know About

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 19, 2023
6 min read 1527 Views 0 Comments
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Wondering whether losing 40 pounds in 2 months is a possible target? We bring you our guide to losing weight and whether it’s safe to do so in a short period.

how to lose 40 pounds in 2 months

Most of us have a desire to lose weight, whether we’re planning our wardrobe for a beach trip or attending a special occasion. 

It’s natural to want to shed pounds as quickly as possible to start feeling like the better version of yourself.

So, you might have set your target, and you’re now looking for ways to lose weight quickly. But remember, 40 pounds is a significant amount of weight to lose in a short period. It’s essential to follow practical tips that are not only effective but safe and healthy.

This article brings you our top tips to lose weight faster. We also discuss how to lose weight the healthy way to make sure you reach your desired body weight without jeopardizing your overall health.

How to Lose Weight in 2 Months?

To lose 40 pounds in 2 months, you need to lose approximately 5 pounds per week. This is considered rapid weight loss. It is not safe for your health and can quickly lead to medical complications.

Losing weight in 2 months requires more than cutting out sugary treats. Significant weight loss that is sustainable demands a healthy lifestyle that includes a balanced diet and regular physical activity.

We urge you to set a smaller target that you can safely reach without extreme dieting and stress.

A reasonable weight loss goal for most healthy adults is 1–2 pounds per week, as determined by most experts. It’s best to work toward this weekly goal rather than push your body to dangerous limits.

It gives you the chance to transition to a new lifestyle without constant pressure and reduces your chances of weight gain later.

If you’re adamant about continuing with your 40-pound target, keep reading as we explore a 2-month diet plan. Always consult your doctor before going ahead with the weight loss process.

2-Month Diet Plan: What You Need to Know

Rule number one of any weight loss program is to check your diet.

The basis of any good meal plan is to make important food choices. It means cutting out junk foods and replacing them with healthy foods.

Healthy foods supply your body with essential nutrients for optimal health benefits. It prevents chronic diseases like heart disease, diabetes, and certain cancers. It also provides you with energy to exercise regularly to burn calories.

To lose 40 pounds, you need to reduce your calorie intake. Fat loss occurs when you create a calorie deficit, burning more calories than you take in. 

A daily calorie deficit of 500 calories is a healthy amount to lose weight for most healthy adults.

To ramp up your weight loss efforts, you should combine your healthy diet with an exercise routine. More exercise increases the number of calories you use for energy, resulting in weight loss. So, with a calorie restriction, you can ensure you burn extra calories through exercise.

According to the CDC, most weight loss results from a reduced caloric intake, but regularly engaging your body in movement promotes weight maintenance. 

Here are some tips for a successful 2-month diet plan.

#1 Eat a balanced diet

Your food intake should come from a variety of colorful and nutrient-dense whole foods. Many fad diets suggest cutting out certain food groups entirely, but the right amount of healthy fats, high protein foods, and good carbs will ensure you don’t miss out on vital nutrition. 

#2 Quit refined foods

Processed foods, refined carbs, and empty calories won’t benefit your weight loss diet. Say goodbye to candy, soda, pastries, and white bread and replace them with whole foods with a high nutritional value.

#3 Count calories

The only way to know if you’re eating too much or not enough is to track your calories. Find the recommended calorie intake for your body weight goal and use calorie counting to evaluate how much you’re eating daily.

How to Lose 40 Pounds in 2 Months: 5 Simple Steps

The part you’ve been waiting for; our 5 steps to lose weight fast.

Adding these steps to your lifestyle will increase your potential to lose fat and get you feeling good again.

#1 Start exercising more

Working out regularly is essential to successful weight loss. Moving your body speeds up results by burning calories and increasing your metabolism.

Incorporating cardiovascular exercise for good heart health, you should include strength training sessions as part of your routine. Strength training builds muscle mass which helps you burn more calories when resting.

If you’re unsure where to start, you might want to hire a certified personal trainer to create a plan, especially for you. 

#2 Consume fewer calories

Eating fewer calories helps you lose more weight, as you consume less than you burn. 

You can count calories and make a conscious effort to limit what you eat in a day. People naturally consume fewer calories when they cut out refined carbs with a low-carb diet.

You can also try intermittent fasting, which refers to scheduled eating patterns, where you abstain from food for certain hours of the day. It naturally decreases your calorie intake as you don’t have as much time to eat. For beginners, it is recommended to start with a 16/8 fasting plan.

#3 Avoid fad diets

While they promise quick-fix solutions, fad diets aren’t the answer to sustainable weight loss. You don’t need to follow the soup diet, juice diet, or any other crazy eating programs, as you will only feel hungry and frustrated with such a diet.

#4 Pick healthy food

We can’t stress enough how important a healthy diet is.

When grocery shopping and meal planning, always choose the healthy option over heavily-processed and fatty foods.

Whole foods deliver essential nutrition. Select whole grains like brown rice and brown bread, lean protein like chicken breast, and lean meat over fatty cuts. Take your fat macros from healthy sources, like olive oil, avocado, and fatty fish.  

Don’t forget fiber for a healthy digestive system and regular bowel movements.

#5 Surround yourself with supportive people

One of the best ways to stay motivated during your weight loss journey is to engage with others going through the same thing. Whether it’s a friend or family member, you can help keep each other on track.

Support groups are an ideal resource for those who want a little extra encouragement as you tackle the extra pounds.

4 Side Effects of Losing Weight Too Fast

As mentioned, losing weight at a rapid rate is unhealthy. Here are some common adverse effects of rapid weight loss.

#1 Dehydration

Losing water weight is the initial weight loss result for most dieters. Unfortunately, losing water too quickly can lead to dehydration, with several adverse effects including constipation, headaches, and low energy levels.

You may also become dehydrated with severe calorie restriction, as part of your water intake comes from food. 

Maintain hydration by drinking plenty of water each day. For an alternative, you can drink green tea.

#2 Hair loss

Sudden and significant weight loss can trigger hair loss, primarily due to nutritional deficiencies.

A common hair loss condition called telogen effluvium has links to extremely restrictive dieting and weight loss. 

#3 Nutritional deficiency 

Nutritional deficiencies can develop relatively quickly following fast weight loss. It can cause fatigue, weakness, dizziness, muscle cramps, and a weakened immune system.

Many people miss out on essential nutrients when they cut out certain food groups with fad diets or drastically reduce calories.

It’s vital to eat a varied diet that includes all nutritional elements.

#4 Fertility problems

Dangerous weight loss can be detrimental to the reproductive system. Issues include menstrual disorders, amenorrhea, and hormonal imbalances, all of which may affect conception.  

It’s best to have a healthy body mass index before trying to conceive to avoid complications.

Best Way to Lose 40 pounds

The best way to lose 40 pounds without undergoing weight loss surgery is to focus on healthy, balanced eating and frequent physical movement. This is the most sustainable method and ensures you don’t gain weight when you return to your ordinary diet. 

How much weight you lose depends on how much effort you put in. 

If you want to try an intermittent fast to speed things along, remember to try the DoFasting app for expert advice and support.

A Word From Our RD

Losing 40 pounds in 2 months is a significantly high target. If you want to do it the sustainable way to maintain lifelong results, skip the fad diets and start curating a customized diet plan and workout regime.

Losing weight quickly comes with many risks, including nutritional deficiencies, gallstones, dehydration, and chronic fatigue. Instead, stick to the expert recommendation of losing 1–2 pounds per week to achieve success.

You can do this by sensibly reducing your calories and exercising regularly. Find the perfect weight loss program for you by visiting your doctor and assessing your personal needs.


Losing 40 pounds in 2 months isn’t easy. While possible in some cases, we don’t recommend losing such a large amount of weight in such a short space of time. 

Turn your attention to sensible strategies, like eating healthy and moving frequently to start seeing the pounds disappear. If you need some help, you can also consider weight loss programs like Optavia, or Perfect Body. For extreme weight loss, always consult your doctor for professional advice.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 19, 2023
6 min read 1527 Views 0 Comments

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