How to Lose 40lbs in 4 Months

Since starting my fitness quest, I’ve lost 40 pounds. That’s just straight up crazy! I feel better, look better, and I’m super amped to share my success with you!

Everyone has been SO encouraging on my weight loss journey and curious about how I’m dropping the pounds. So I’m going to share the secret! Drum roll please….

ddrddrddrddrddrddrddrddr (that is how you spell out a drum roll sound I’m pretty sure)

 

Exercise and eating right!

 

Wait…that’s not very shocking or new or exciting or audience grabbing…

 

Everyone knows that is how you lose weight. So why doesn’t everyone do it? Because it’s hard, it takes time, and it takes a lot of self control! It takes planning, calculating, and motivation. So I’m going to share my daily food and workout schedule with you so that you can see how I’ve been successful in maintaining a healthy lifestyle thus far.

At first, it was a little rough getting in the swing of things, and of course daily activities can change depending on the kids/me/unanticipated circumstances…but here is a glimpse of a day in the week and how I’m making it work for US!

**Disclosure: Some of the links below are affiliate links meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.**

 

 

Daily Food and Workout Schedule

 

6:00 am – Kids wake up, surprisingly at the same time usually…it’s a little strange. Drink coffee. Try to wake up more. Feed kids. I will usually eat breakfast at this time, too!

Breakfast: Protein shake, or egg whites on wheat toast, or Low Fat Greek Yogurt and blueberries.

 

8:30 am – Put sister beans down for a nap. If the weather is bad or I don’t want to run outside, I will use this time to run on the treadmill while my son plays or eats what he didn’t eat at breakfast.

 

10:30 am – Usually sister is awake by this time so I load them up in the stroller and we go on a walk. We walk dogs or go to the park. If I didn’t run on the treadmill, we will run outside!

 

12:00 pm – Lunch for littles, and lunch for me.

Lunch: Mini peppers with hummus, or Portable Protein Pack , or Salad. Usually paired with some kind of fruit or yogurt.

 

12:30 pm – BOTH KIDDOS SLEEP (hopefully…maybe…please!!!) I can do my ab workout (or cardio if I didn’t get cardio in earlier), clean, blog, sit in silence for two seconds, or even nap if need be! I usually have a bit more coffee because I’m a little addicted to it.

 

3:00 pm – We walk dogs, or walk to the park. More WALKING! (Usually sister takes a small siesta during our walk or on the ride home).

 

5:00 pm – Kids eat dinner while I try to make dinner. I’ve read that it’s encouraged for babies to eat at the same time as adults…I haven’t quite gotten there with coordinating my day…but it’s something I’m working on.

 

6:30 pm – Put sister to bed, and eat dinner with my man!

Dinner: Marinated chicken, or stuffed peppers, or fajitas, or spaghetti squash, or seasoned salmon, and/or a delicious salad!

 

7:30 pm – Put bro to bed, time to relax…or do the ab workout I didn’t do!

 

(sometimes I’ll throw a snack in there somewhere if I get hungry…my go-to snacks are nuts/fruit/veggies))

 

Now this schedule is likely going to be COMPLETELY different from yours and where you’re at in the scheme of things. “So why did you share this you dummy?” said someone. Just hold your britches! Perhaps you work a full time job, maybe you have triplet infants, and maybe you have a super flexible schedule! Wherever you’re at in life, the important things to note are the activities you are doing and what you’re eating.

 

Activities

 

I like to get in one good cardio session per day. Generally, I consider 30 minutes good…and “good” means keeping your heart rate up and working up a sweat.  They Mayo Clinic says to calculate your maximum heart rate subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise. If you want a moderate workout, aim to keep your heart rate at 50 – 70% of your max heart rate. If you want a harder workout you should aim for 70 – 80% of your max heart rate.

I plan my cardio for the morning, but I have a backup plans in case my day changes. If I don’t get any cardio in, then I watch what I eat with a lot more scrutiny (which is where food tracking apps come in handy!)

If you work a full time job, you may have to wake up earlier to get in your workout. When I worked full time, I used to work out during lunch because getting up early is the worst. I also incorporated stairs and walking into my day (it was a great energy boost when your day seems to last a year)!

 

Eating

 

There are a lot of quotes out there saying that weight loss is essentially made in the kitchen. This is definitely true! Cut out the fast food, cut out the high calorie coffee, and try some healthier options. I’ve found it’s a little bit fun to see what nasty veggie items I can make into a tasty meal…Pinterest has some great recipe ideas!

I used my food tracking app to calculate a daily calorie budget. Then it’s as simple as sticking to that budget! And ya know what? Sometimes I went over my budget.

*GASP*

It’s going to happen and it’s OK! As long as MOST of your days are focused on mindful eating!

 

 

SO….How did I lose 40 pounds in 4 months? No miracle pills, no crazy detox, no insane workout schedule. Just being active and eating well!

 

What things do you do to watch your weight and be healthier? Any tips I can incorporate into my workout schedule?!

 

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18 thoughts on “How to Lose 40lbs in 4 Months

  1. I’m glad you touched on having a schedule and staying in a routine. Personally, clean eating, setting a budget, making a grocery list, workout list and to do list, plus meal planning and meal prepping is a sure-fire way to get into a routine and make it stick.

    1. Yes!! All of those things are SO important! When you have a plan, it’s easier to stick to your goals!!

  2. Way to go! That is awesome that you were able to be disciplined and lose 40 lbs. I had great success in 2008 – 10 years ago, doing Turbojam and cutting back on eating. Since then I hadn’t started eating a lot more, but my job drastically changed and I didn’t have as much time to exercise and overtime I have all the weight back. Now I hope to follow Trim healthy mama, but I find carbs are so cheap and it is very hard to cut them out. Thanks for sharing!

    1. That’s excellent that you had a great 2008! It definitely makes sense that a change in job could mean a change in lifestyle…and a change in weight. Hopefully these tips can help adjust your current schedule to accommodate a healthy lifestyle…and good luck avoiding those carbs, they are so tempting!!

  3. I’m the worst at eating and exercising. I managed to lose most of my weight just in nursing but I still have to work on that pooch – sad! But I also love that you included your routine, you make it more realistic for full time parents/home keepers. I’ve been wanting to find time in my daily schedule with my two toddlers to do a little bit of exercise but I lack the motivation and time management with all that I have on my plate, maybe one day I’ll actually do it!

    1. Breastfeeding is an awesome way to get back the pre-baby body! Yea it’s tough finding the time with busy schedules and kiddos…my schedule will definitely change after the littlest one starts moving around more and napping less…it’s all about doing what works for you! Motivation is and prioritizing is key!

  4. Wow congrats on your weight loss journey! Losing the baby weight is definitely something that’s tough and takes time. Thanks for the tips – I am hoping they help me in my postpartum recovery as well.

    1. That baby weight is so pesky…it took me a long time to make a change. You’re right, it’s tough and takes time AND your body is VERY different after having kiddos…so that adds another fun aspect of weight loss. I hope these tips help you too, best of luck in your postpartum recovery!

  5. How do you get anything done with all that working out?? Just being real, I’m lucky to get 2 30 minute workouts in a week! I guess I’m just not that motivated? Lol congrats though, sounds like your hard work has really paid off!

    1. It does take a bit of motivation, and shuffling of priorities! A lot of times, I don’t get it all done. Dishes stay in the sink some nights. Kids watch a show sometimes. Sometimes I stay up later to get things done. Sometimes I have a beer instead! Just depends on your goals. Additionally, I get paid to walk dogs…so that helps with making sure the walking gets done! Thank you, the hard work is paying off…which is also motivating to keep going!

  6. Wow! It is awesome that you are able to maintain a schedule like that. Surprisingly, I am having an easier time losing weight now than I did before pregnancy. So far, I am35 pounds below my pre-preganancy weight at 3.5 months postpartum! I have just been eating smaller portions and trying to be more active when I can!

    1. That’s amazing! Great job losing 35 lbs, excellent!! Definitely keep up with your portion control and being active…THAT’s what it’s all about! CONGRATS!

  7. Omg! I really required this, is this really possible? I am going to bookmark this and share it with friends as well

    1. I’m glad that you found it useful…yes it is possible!! Thanks for bookmarking and sharing, I appreciate it!

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