In a society where fattening, easy food is always available and demands on your time derail your intentions to exercise, losing weight is no easy feat. Losing 40 lbs. takes time and commitment, but it can be done with hard work, dedication and patience. Reasonably expect to lose about 2 lbs. per week, and know that as you get closer to your goal, this rate may slow a bit. Make these strategies into habits that you can sustain.
Step 1
Eat fewer calories. Record everything you eat and drink for at least a week to identify places where you can easily cut back. A study from Kaiser Permanente's Center for Health Research showed that a food diary can help you lose twice as much weight as you would without keeping one. Eliminate liquid calories (like soda), substitute low-fat milk for whole and snack on fruit instead of chips and cookies.
Step 2
Choose the right kinds of calories. Make fresh produce the focus of every meal, and accent it with 3 oz of lean protein, whole grains and a serving of healthy unsaturated fats. Forgo restaurant and fast food to reduce your intake of saturated and trans fats, sodium and refined grains. Commit to cook at home most days of the week using olive oil instead of butter, citrus juice instead of salad dressing and salsa instead of cheese.
Step 3
Move more. Include at least 60 minutes of moderate cardiovascular activity five days a week, according to the American College of Sports Medicine. Try for 90 minutes on some days. Write your workouts in your calendar so you stick to them. Find excuses to move other times of the day--walk at the mall, walk your dogs, dance with your kids or go roller skating instead of to the movies.
Step 4
Do strength training. Use hand weights at home or visit your gym--even hire a trainer for a few sessions to get you started. Build strength to improve the appearance of your body, enhance bone density and rev your metabolism. Shoot for at least two non-consecutive full-body strength-training workouts that address all major muscle groups.
Step 5
Break your goals up into smaller units. Celebrate every 5 or 10 lbs. lost rather than considering all 40 lbs. Reward yourself for these small achievements with a new outfit, a massage or a mini-vacation.
Step 6
Expect plateaus, which occur whenever you commit to a long-term weight loss program. Do not let them discourage you and instead overcome stalls in weight loss with a tweak to your diet or exercise routine. Amp up your cardio routine a few days a week by including intervals. Examine your diet and realize that you may need to cut back a little more, because as you lose weight, you need fewer calories.
Step 7
Roll with changes to your routine. Get right back on track after a perceived failure--a holiday, binge or illness. Keep making gains by renewing your commitment to eating less and moving more.
Tips and Warnings
- Enlist friends to exercise with you. Allow yourself a treat once in a while--no diet that prevents you from eating your favorite food can succeed in the long-term.
- Consult with a doctor before beginning an exercise routine.
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