Losing 40 lbs. is a lofty goal, but not impossible. It's important to keep in mind that losing weight is not an overnight process, and shedding those pounds too quickly could result in the loss of muscle mass. That would make it even harder for you to shed the fat. Quick and safe weight loss is possible, but you must follow a health-conscious diet and exercise routine.
Understanding Calories
Before you can hope to come up with a plan for losing 40 lbs., you must understand calories. Every pound of weight you want to lose contains 3,500 calories. That means you have to burn this number of calories to lose 1 lb. To accomplish this, you must lower your caloric intake and increase the rate at which you burn calories by ramping up your exercise program. For sustainable weight loss, you should try to cut 500 calories from your diet. Combined with exercise, you'll likely be able to burn 1 lb. a week.
Rate
Though it's understandable you'd want to lose 40 lbs. as quickly as possible, it's not possible nor safe to lose it all within a few weeks, unless you are under the supervision of a doctor. Lose no more than 2 lbs. per week. Gradual weight loss is much more sustainable than dramatic or sudden weight loss.
Considerations
Even if your goal is to lose 2 lbs. a week, or 40 lbs. within six months to a year, your weight loss may not occur that quickly. Your age, hormones and heredity can all play roles in your rate of weight loss. For instance, as you get older, your muscle mass decreases, meaning your metabolism slows down. If you're a woman, hormonal fluctuations can make it difficult to shed pounds. Simple genetics can also determine how easy weight loss is for you. If you change your diet and exercise plan and still aren't seeing the results you want, consult with a physician for advice on how to make the most of your weight-loss efforts.
Methods
Losing 40 lbs. at a reasonable pace requires a change of lifestyle. Modify your diet to included healthier options like fruits and vegetables, lean protein and whole grains and to eliminate junk like fast foods, saturated and trans fats, refined sugars, chips, cookies and sodas. You also need 60 minutes of aerobic activity, five times a week to burn enough calories to lose weight. Choose activities you enjoy, like walking, swimming or cycling, to get results.
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