Supplement companies, diet books and weight management consultants bombard you with promises that their program offers the best way to lose weight. When it comes down to it, the best method of weight loss involves simply cutting calories and moving more to create a calorie deficit. When you burn 3,500 calories more than you consume, you lose one pound. To lose 40 lbs. you must diligently watch your food intake, endeavor to move more and be patient with the process.
Step 1
Divide your 40 lb. weight loss goal into smaller, more attainable amounts. Aim to lose just five or 10 lbs. in the first two months. Achieving each goal can make the total amount seem less daunting and help keep you on track.
Step 2
Go slowly. Plan to lose no more than 2 lbs. per week, says the Centers for Disease Control and Prevention. Eat 1,000 calories fewer than you burn to achieve this rate. Aim for an even more gradual rate if you feel too deprived or overwhelmed by your goal. Remember, consuming a minimum of 1,200 calories for women and 1,500 calories for men daily is necessary for adequate energy and proper nutrition, according to the National Institutes of Health website Medline Plus. It might take you five to eight months to lose the weight, but if you take no steps you will certainly not make any strides toward losing your 40 lbs.
Step 3
Maximize the amount of food you can eat by choosing fresh fruits, vegetables, lean proteins and low-fat dairy. Focus on foods that have a low-calorie density so you can eat more and still lose weight. Examples of good choices include grapes instead of raisins, flaked whole grain cereal instead of granola, mashed cauliflower instead of mashed potatoes or steamed shrimp instead of pork ribs.
Step 4
Include a small amount of heart-healthy fats in your daily diet. Choose fats like olive oil, avocados and nuts to help you feel satisfied and support body functions. Be aware of serving sizes as fats are calorie dense, but moderate amounts should be included in every diet, even when you are trying to lose 40 lbs. notes the Harvard School of Public Health. Avoid saturated and trans fats.
Step 5
Achieve a bigger calorie deficit by moving more every day. Perform regular cardiovascular exercise like brisk walking, swimming or cycling most days of the week. Go for an hour or more to stimulate weight loss, recommends the American Council on Exercise. Start with more modest amounts if an hour seems daunting--any movement will help you burn calories and bring you closer to creating a calorie deficit.
Step 6
Add strength training to your weekly routine. Train with free weights, weight machines, resistance tubing, body weight exercises or a combination of methods to improve your ratio lean muscle mass to fat. Look more toned when you reach your 40-lb. weight loss goal and to increase your resting metabolic rate, notes MayoClinic.com.
Tips and Warnings
- Eat regularly when trying to lose weight--a small amount every three or four hours. Do not skip meals in an effort to lose weight. This strategy usually backfires and causes you to eat more at your next opportunity.
- Check with your doctor before beginning an exercise routine.
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