Losing weight for an average, healthy individual comes down to a simple equation that involves calories in and calories out. To lose weight, you must consume fewer calories than you expend each day. Because genetics, health, motivation and commitment levels vary widely, how long it takes to lose 40 pounds can drastically differ from one individual to the next.
Calories in a Pound
There are 3,500 calories in 1 lb. of fat. This means that to lose 1 lb. of fat, you must create a 3,500-calorie deficit. A healthy, realistic calorie goal is to aim for a daily calorie deficit of 500 calories. Therefore, you are taking in 500 fewer calories than you use up in a day through metabolic processes, digestion and physical activity. You may create this deficit by exercising more to burn calories or by cutting back on your calorie intake from foods and beverages. For most people who normally consume more calories than they use, a combination of exercise and a healthy diet is the best option for creating a calorie deficit.
Time Frame
If you create a 500-calorie deficit each day, you'll lose approximately 1 lb. of fat a week. Therefore, it will take 40 weeks to lose 40 lbs. If you opt for slower weight loss and create a calorie deficit of 250 calories a day, it will take you 80 weeks to lose 40 lbs. A faster weight loss of 2 lbs. a week will allow you to lose 40 lbs. in 20 weeks.
Tips
To cut back on your calorie intake, focus on consuming moderate portions of whole, unprocessed foods. Increase your consumption of fruits and vegetables while cutting back on sweets and fatty animal products.
Perform cardiovascular exercise for a minimum of 45 minutes several times a week. Strength-train twice a week to tone and build muscle. Cardiovascular exercise will burn high amounts of calories, while strength-training will increase muscle mass, which leads to a higher resting metabolism.
Warning
Always consult a doctor before beginning a new exercise program or diet. A doctor may discuss your individual health status and recommend a healthy approach to weight loss.
References
- "ACE Personal Trainer Manual"; Cedric X. Bryant, Daniel J. Green; 2003
- MayoClinic.com: Counting Calories: Getting Back to Weight-Loss Basics
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