When you have a weight-loss goal, it is important to have a plan of action. Losing 40 pounds will take a little time---be patient and stay dedicated to yourself and your goals. Get active and carve some time out of your day to work out. Do some clean-up work in your kitchen by tossing out processed junk foods that cause weight gain and fill your fridge with healthy, natural foods. Small healthy changes over time will yield big changes in your physique.
Step 1
Set realistic goals and set a deadline for yourself. You didn't gain it all in one month so don't expect to lose it in one month. To lose weight safely, aim to lose one to two pounds per week, notes Mayo Clinic.
Step 2
Ask your family and friends to become your support system, states Mayo Clinic. Let them know your weight-loss goals. Cook healthy for gatherings and let your support system know that you'll need to eat healthy at any gatherings they host.
Step 3
Write down everything you eat to track calories and eating habits. Use an online management tool such as LIVESTRONG's MyPlate or NutritionData, or keep a handwritten log. Lower your daily calorie intake by 500 calories to lose one pound per week.
Step 4
Perform circuit training three times per week to build muscle and burn fat, according to Bodybuilding.com. Train with one exercise per body part---using weights---for one set of 20 repetitions. Add 30 to 40 seconds of cardio exercise after every weight-lifting set. This is a complete circuit. Repeat the circuit for 30 minutes. Don't rest between sets---this keeps your heart rate elevated and helps you burn more fat.
Step 5
Clean out your kitchen and pantry. Throw out or give away any foods which contain large amounts of ingredients that can sabotage your efforts such as sodium, sugar and fats, notes Mayo Clinic.
Step 6
Eat foods in their natural forms. Consume lean meats, eggs, fish, soybeans, fruits, vegetables, whole grains and healthy fats to see the most results from your training program, recommends Mayo Clinic. Healthy eating will give you more energy to improve your performance and increase your metabolism.
Step 7
Have your body fat and measurements taken by a fitness professional on a monthly basis to ensure accuracy. Record the numbers to track your progress. Don't always judge by weight---muscle weighs more than fat.
Things You'll Need
- Tape measure
- Record-keeping system
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