You can lose 1-2 lbs a week healthily, so you can definitely lose 40 lbs. I’ve lost almost 25 lbs by changing my diet alone with minimal exercise since April so I’m a strong believer in ‘slow and steady wins the race’
-Cut out all drinks except water. Drink it constantly. If you need coffee or tea, drink it black. No juice or soda. Limit alcohol because it is very calorie dense. If you want a drink, always choose a light beer or wine instead of a fruity drink. Many of the extra calories people consume in a day come from beverages so watching what you drink is just as important as watching what you eat.
-be mindful of what you cook. Use oils sparingly. I like skinnytaste.com or Cooking Light for good recipes. Stick to lean meats (chicken/fish) and veggies (be sure to not cover these in oil or butter!) Limit carbs as much as possible. Instead of having a sandwich, have a lettuce wrap.
-Soups are great for lunches and are usually low in calories/fat. Try making a big pot of chicken noodle or chicken & rice soup over the weekend and use the leftovers for lunch. Other great lunches are salads with protein and oil/vinegar, baked potato with salsa, and hardboiled eggs.
-That being said, eating at home is always healthier than eating out so limit your take out. You’ll save money this way too
-Eat Fruits and Veggies. Lots of them. Try to have your fruits in the morning since there is more carbs in those. Don’t use fattening dips like ranch, etc. In fact, forget bottled salad dressing altogether. Use oil/vinegar or fresh salsa (pico de gallo) for salads or dip for lots of flavor without the fact.
-Eat breakfast. Skipping bfast will almost guarantee that you’ll overeat throughout the rest of the day. I like yogurt with chopped up fruit, or oatmeal. If you like eggs, try an eggwhite omelet. Just say no to bagels/donuts/muffins except as a very occasional treat.
-Limit your snacks. This goes without saying, but even if its something “healthy”, it’s might not actually be. For snacks, stick to fruits/veggies or nuts (but watch out on the portion size because nuts are high in calories). Don’t fall into the trap of granola bars/100 calorie snack packs/reduced fat snacks. Usually they add lots of sugar and salt in place of the fat that ha been taken out. Another safe snacks are 94% fat free popcorn
-Measure your food. 1 serving of rice or pasta is 1 cup but if you don’t measure you could be getting up to twice as much on your plate without realizing it. Invest in a food scale if necessary. A serving of meat is 3 oz which is about the size of your fist. That piece of chicken you put on your plate could be 7-8 oz instead of the recommended 3.
-Use a smaller plate. Always wait ten minutes before taking a second serving to fiure out if you are really still hungry or are just eating it because its there.
-Keep a filling snack in your bag at all times in case you are out and get hungry so you avoid the fast food trap. I like fiber one brownies for this. They are only 80 calories, really yummy and very filling because of the fiber.
-Track your food faithfully. Try mydailyplate or lose it. I have an app on my phone and I log it whenever I eat it. Try a week of logging your regular diet so you can see where you have been going wrong/where your diet as it stands now needs improvement.
-Move, whenever you can! Walk on your breaks at work. Take the stairs instead of the elevator.
-Limit your sodium. It causes bloating. This is especially important the closer you get to your wedding
-Don’t deprive yourself to the point where you end up face down in a pint of ice cream. If you want ice cream, try going out and getting frozen yogurt to satisfy the craving. If that doesn’t work, let yourself have 1 serving but make sure to measure. If you deny yourself, you’ll end up sliding backwards.
Good luck! Don’t put too much pressure on yourself! Eat right and exercise as much as you can and it should happen on its own. I used Weight Watchers and I am a huge believer in that, so if you feel like doing it on your own isn’t working, I highly recommend the WW program. I’m not an expert by any means, this is just what worked for me and I hope it helps you too.