How To Lose 40 Kg In 2 Months – What To Eat And Avoid

Tanusha Kumari

Tanusha Kumari
Jun 2023

2 min read
How to lose 40 kg in 2 months

Table of content

Oh! you are here, you are also keen on knowing how to lose 40 kg weight in 2 months easily and quickly, right?

But you must have heard of the quote, ” Slow and steady wins the race, and seeking quickness is the demon’s trait.”. Why not go the slow and steady way instead of the quick and fast way to shed your extra pounds?

Above all, let me remind you, consistency and strong determination are the keys to achieving what you desire. The same rule applies to the journey of your weight loss too.

So, let’s begin with the tips and tricks to get into your perfect shape.

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The Calorie Count On How To Lose 40 Kg Weight In 2 Months

Here are some known facts, according to Google, there are 7700 calories per kilogram of fat. To lose 40 kg, you need a total deficit of 308,000 calories. Let’s assume that the calorie per kg formula is roughly correct because it depends on certain circumstances. 

So, you would need a deficit of 308,000/60 = 5,133 calories roughly per day to lose 40 kg in 2 months. Generally speaking, 5,133 calories per day is a lot to be in deficit which is certainly not healthy.

Thinking of the calculation and logic, it’s impossible in 2 months to lose 40 kg. Also, trying to do this will only damage your body. Losing 40 kg weight in 2 months can lead to several negative health consequences, including nutrient deficiencies, muscle loss, and a weakened immune system. 

Moreover, extreme calorie restriction can trigger psychological issues such as depression and anxiety. Instead of focusing on quick fixes and drastic measures, adopt healthy habits that promote sustainable weight loss over time.

So, what should be the next step? How to lose 40 kg weight in 2 months? Before that let’s have an overview of the science of weight loss.

Unfolding The Science On How To Lose 40 Kg Weight?

The basic science of weight loss is creating a calorie deficit in the body, which means burning more calories than you consume. Through a combination of diet and exercise, it is possible. When you decrease the fat intake, your body fulfils its required needs from the stored fat, and you shed your extra pounds.

In this process, you need to keep in mind that you have to keep your body’s focus on losing fat and not losing muscles. A healthy, balanced diet should be included in your diet like plenty of fruits and vegetables, lean proteins, and whole grains to fill the void. 

However, weight loss is not just about what you eat and how much you exercise. It’s also important to address underlying psychological factors contributing to unhealthy habits. Stress, anxiety, and depression can all lead to emotional eating and a lack of motivation to exercise. You can always seek support from our therapist or counselor who can help address these issues. 

Instead, Ask How Can I Lose 40 Kg Weight Safely?

In the first place, I want to congratulate you on making this formidable decision. Losing 40 kg can be daunting, but it is achievable with consistency, patience, and a sustainable approach. But losing 40 kg in 2 months is not recommended as it harms your body in many ways. Instead, it is recommended by dieticians to aim for a weight loss of 0.5-1 kg per week. Making small but impactful changes to your diet and lifestyle can help achieve your goal.

How to lose 40 kg in 2 months diet plan will be a waste to make. Instead, Here are some not-so-magical yet resulting steps that you can take towards achieving a weight loss of 40 kg. Let’s nail it!

1. Eat A Balanced And Nutritious Diet

Focus on a healthy and well-balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. As well as strictly avoid processed and high-calorie foods and stay within your daily caloric needs.

2. Engage In Regular Physical Activity

Regular exercise is vital in reducing body weight, building muscle, and maintaining good health. Aim for at least 30 minutes of moderate-intensity daily activity such as brisk walking, jogging, or cycling, including cardio and strength training.

3. Reduce Stress Levels

More stress can cause weight gain, and it is important to take steps to reduce stress. Engaging in relaxation techniques such as yoga or meditation can be beneficial in reducing stress and promoting overall health. Additionally, seeking support from friends, family, or a healthcare professional can help manage your stress and achieve weight loss goals.

4. Monitor Your Progress

All of the above, this is way more essential. Keep track of your progress by monitoring your weight and measurements regularly. It will help you stay motivated and make necessary adjustments to your lifestyle. Moreover will also help you to adapt your dietary and exercise habits accordingly and stay motivated.

5. Be Consistent

Consistency is the key to achieving your goals, and the same rule applies to weight loss too. Stick to your weight loss plan by making small and sustainable changes to your lifestyle. Being patient and committed will take you a step closer to achieving your goals. 

6. Appreciate Your Efforts

It’s important to remember that weight loss is a journey and not a quick fix, so don’t get discouraged if you don’t see immediate results. Rather celebrate the small victories you achieve along the way and keep pushing yourself toward your ultimate goal. 

For more such tips read: Healthy Weight Loss Tips: A Must-Read Guide For You

Add These Foods To Lose 40 Kg Weight

We got you a list of food to include in your diet to make your journey easier. How to lose 40 kg in 2 months meal plan will not be healthy. It’s essential to focus on consuming nutrient-dense and low-calorie foods. It will help you feel full and satisfied while staying within your daily caloric needs, and you don’t feel intimidated to have food in between meals.

1. Fruits And Vegetables

Are you fond of fruits and vegetables? If not, a piece of advice for you, make them your best friend now. 

Vegetables and fruits are low in calories and high in fiber, vitamins, and minerals. You can also include other fibre rich foods for losing weight. They fill your stomach and reduce hunger pangs throughout the day. 

Add more leafy greens and cruciferous vegetables such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, and Brussels sprouts, and include fresh fruits such as berries and apples.

2. Whole Grains

As of today, if you were to ignore a bowl of whole-grain just because of its sugar content then now is the time to include them. A controlled portion of whole grains will help regulate adequate blood sugar levels and reduce the risk of heart disease. 

Whole grain foods are rich in fibre and provide sustained energy throughout the day. Incorporate whole grains such as brown rice, oats, barley, and whole wheat bread into your meals. For gluten-free you can opt for quinoa, millet, buckwheat, and barley in your diet. 

3. Lean Proteins

Everyone loves protein, right? Be it a KFC fried chicken or Bengali Macher Jhol (It is a Bengali fish curry).

As we all know, proteins are essential for building and repairing tissues in the body. So, lean protein intake in your weight loss journey becomes essential. 

Vegetarian lean protein sources such as beans, peas, lentils, tofu, and low-fat dairy products (lactose intolerants can skip this). Non-vegetarian sources such as skinless white meat poultry, white-fleshed fish, shrimps and eggs can keep you full. These foods are low in fat and provide a good source of energy. 

4. Healthy Fats

What fat? To lose fat I need to consume fat? You must be having this question. To this question, the answer is yes. Instead of only fat you should include healthy fats for weight loss.

Healthy fats such as omega-3 fatty acids are essential for brain function and reduce inflammation. Moreover, fats are essential for the absorption of fat-soluble vitamins and minerals like Vit A, D, E, K and calcium.

Incorporate foods such as salmon, avocado, nuts like walnut and almonds, and seeds into your diet to get these essential nutrients. 

5. Hydration

Are you restricting yourself from drinking plenty of water just with the thought that you will be a regular visitor to your loo?

In fact, drinking enough water is crucial for weight loss. Water helps you feel full and reduces the urge to snack on unhealthy food in between meals. 

Aim to drink at least 8 glasses of water per day equally, including hydrating foods such as watermelon, cucumber, and celery in your meals can be a good option. 

6. Portion Control Is A Must

Be cautious about your portion size. Eating healthy food without any portion control can still lead you to weight gain ultimately, all your efforts may go in vain. It is necessary to listen to your body’s hunger and fullness cues and eat until you are satisfied, not stuffed. 

Stay A Mile Away From These Foods To Lose 40 Kg Weight

Stay away from these foods as you stayed away from people during covid. Remember they are a no-go for you to lose 40 kg. Don’t get swayed away by their tempting taste.

They can contribute to weight gain or hinder your weight loss journey. You should avoid these foods to focus on your weight loss goal. Avoid these foods to get into your best shape.

1. Processed Foods

No doubt processed foods are appealing in contrast, often high in added sugar, unhealthy fats, and calories. They include fast food meals, sugary drinks, fried snacks, and packaged snacks. They are often low in nutrients and high in calories, which makes them a major contributor to unhealthy weight gain.

2. Refined Carbohydrates

Refined carbohydrates are typically low in fibre and can spike blood sugar levels, causing more cravings. Try to avoid foods like white bread, white rice, and pasta, which often contain added sugars. 

3. Sugary Foods And Beverages

Sweets and soft drinks are everyone’s favourite. Sugary foods contain sugar in more quantities, such as candy, cakes, and snacks. They offer little nutritional value and are often high in calories. Similarly, sugary drinks like soda, sweetened tea, and sports drinks can also lead to weight gain.

4. High Fat Foods

High-fat foods such as fried foods, fatty cuts of meat, and processed meats like hamburgers and hot dogs are no doubt tempting rather, have high-calorie counts. Moderation is pivotal to weight loss; hence, portion control is necessary.

5. Alcohol

Alcoholic drinks such as beer, wine, and cocktails add significant calories to your diet. It is best to avoid them altogether or limit consumption to special occasions. Instead, opt for low-calorie options like sparkling water or unsweetened tea.

Let’s Wrap Up

In conclusion, Don’t go for thought on how to lose 40 kg weight in 2 months because losing a significant amount of weight like 40 kg requires a comprehensive approach that includes weight loss foods, regular exercise, and lifestyle changes. It is essential to approach weight loss with a focus on sustainability and gradual progress. 

Crash diets and rapid weight loss are not recommended as they can lead to health complications and are not sustainable in the long term. It is important to seek guidance from healthcare professionals like registered dietitians to develop an individualised and safe plan that supports healthy weight loss. 

Remember, a balanced and nutrient-dense diet coupled with regular physical activity is the key to maintaining a healthy weight, enhancing physical and mental health, and reducing the risk of chronic diseases. Be patient and stay committed to your goals, and eventually, you will see the rewards of your efforts.

4 Biggest Diet Mistake That Makes Your Weight Bounce Back

In this journey of your weight loss try avoiding these mistakes that can weigh you back.

Fun Fact

Are you also choosing cornflakes over parathas for breakfast? But tandoori parathas are healthier than cornflakes. Check this out to know why Indian breakfasts are healthier than fancy English breakfasts.

Shivani’s Weight Loss Journey

Shivani is a homemaker and she hails from Kangra. Along with weight loss issues she also suffered from bloating, constipation, high cholesterol and urinary tract infection which made it difficult for her to lose weight. Fitelo played a vital role in her weight loss transformation. Find her complete story here.

Frequently Asked Questions

How To Lose 40 Kg Weight In 2 Months?

Losing weight quickly can lead to health issues and nutritional deficiencies. It is important to lose weight gradually through sustainable lifestyle changes in diet and lifestyle.

Is It Safe To Lose 40 Kg Weight In 2 Months?

No, it is not safe to lose 40 kg of weight in such a short period. 

Should I Avoid Carbs To Lose 40 Kg Weight?

No, carbohydrates are an essential nutrient, and avoiding them entirely can lead to nutritional deficiencies. The key is to choose complex carbohydrates, such as whole grains, fruits, and vegetables, that contain fibre and provide sustained energy.

How Many Calories Should I Eat Per Day To Lose 40 Kg Weight?

The number of calories you should eat per day to lose weight depends on various factors such as your age, gender, height, weight, and activity level. A healthcare professional or registered dietitian can help you determine a calorie range that suits your needs.

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Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. Contact us today to get a diet plan customised for you to proceed with your weight loss journey.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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