How do I lose 40 kgs in 6 months without going to a gym, by doing exercise at home and running?

First of all, nothing is impossible. You can lose 40 kgs in 6 months without having to enroll in a gym membership and pay for a trainer or coach to tell you what to do. However, before anything else, you have to want it like it is the most important goal for the next half year. Without this kind of grim determination, you won’t realize this goal – not even in a year or 5 years.

Second, you can’t sit at home and continue with your current lifestyle – and expect to lose the weight. It’s not going to happen. You will have to make significant but small changes that over time will translate to a huge weight loss achievement for you.

Here’s what you cannot compromise with:

· Diet – Need to eat properly – no junk food, sweet desserts except occasionally, no sugary drinks including energy drinks

· Start portion eating

· Need to get sufficient rest

· Exercise which will be discussed more later on

· Get medical clearance

You cannot start making changes in your lifestyle without first talking to your doctor. Some people are overweight because of genetics, bone structure, or existing medical conditions and treatment. Thus, there are some truths you will have to face. For instance, if you have a large frame, your bone structure is heavy and adds to your overall weight. Your doctor will need to get your body mass index which will tell him how much weight loss you should target realistically.

Photo by Jennifer Burk on Unsplash

Next, create your daily, weekly, and monthly calendar which should include your mini targets Be as specific as possible. You just can’t jot “take a walk every night after dinner,” you have to decide the distance, time, and even the speed of your walk.

Starting with your diet, portion eating is critical to losing the weight. Here are some tips to get you started:

· Downside your meal plate

· Drink water before meals, eat slowly, decrease alcohol intake

· Use the palm method to plating: the size of your palm should be the size of your lean protein. The size of the tip of your index finger is the amount of fat you should consume per meal. If you like nuts, measure about the size of your thumb from tip to before the lower joint while if you close your hand and make a fist – that’s how much carbs you should eat

· At the start of portion eating, you will probably put just a little less compared to your usual meal size. If so, leave a third behind. You can reserve it for a snack or your next meal.

With exercise, you will need to sweat and stay hydrated at the same time. Focus first on strength training (sit-ups, push-ups, etc) and second on cardio exercises (running, aerobics). Schedule rest days twice a week and on those rest days, do yoga or Pilates. Set goals every week: run longer distances, more sit-ups, and so on)

Finally, only eat carbs before a major exercise day and eat more protein on rest days.

If your muscles are sore after workout, I would recommend getting a foam roller to roll away the soreness.

Here’s an example:

Amazon.com : Citrus Fitness 13″ Foam Roller Set: Massage Your Muscles To Feel Better : Sports & Outdoors

Cheers,

Kevin