Being overweight can make you uncomfortable in your own skin. It can also jeopardize your health and increase your risk for chronic diseases. If you have 40 lbs. of extra weight to lose, you will need to alter your lifestyle and become more active. Start by talking with your doctor, who can provide healthy suggestions for weight loss and help you to understand what an ideal weight is for you.
Significance
If you have 40 lbs. or more of excess weight, you are most likely overweight or even obese. Extra weight can make exercise harder and cause you to live a more sedentary life. Being obese can also present a great threat to your health. As you pack on extra pounds, your risk for cancer, gallbladder disease, heart disease, diabetes, osteoarthritis, sleep apnea and stroke increases.
Weight Loss Facts
To lose any amount of weight, you have to create a calorie deficit. A calorie deficit comes from eating fewer calories than you burn each day. To create a safe plan for weight loss, plan to lose 1 to 2 lbs. per week. To lose 1 lb., you need a deficit of 3,500 calories per week, to lose 2. lbs. you need to lose 7,000 calories. This will allow you to lose 40 lbs. in 20 to 40 weeks. Attempting to lose weight faster than this can result in medical problems, and you will be more likely to regain the weight.
Physical Activity
Daily exercise is not only beneficial for weight loss, it is essential. Because you need to create a calorie deficit, set a goal for how many calories you will burn with exercise. If you burn 250 calories a day, you will be able to lose up to 1/2 lb. per week. If you increase your calorie burn to 500, you can lose up to 1 lb. per week with just exercise.
Cardio exercise allows you to burn calories while toning your muscles. Choose exercises like running, cycling and kickboxing that burn a high rate of calories per session. Work at a moderate to fast pace for the highest calorie expenditure.
Diet
You can lose another 1/2 to 1 lb. per week by reducing your calorie intake by 250 to 500 calories. This doesn't mean you have to drastically reduce your food intake or starve yourself. You can make slight adjustments to your daily diet to remove calories.
Reduce your portion sizes and eat smaller meals more often. Eat slowly during each meal, and stop eating when you no longer feel hungry. Eating slowly allows you to listen to your body and gives your stomach the chance to feel full. Make smarter food choices that provide nutrients without added calories, fat and sugar. Choose more organic dairy, lean protein, vegetables, whole grains and fruits.
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