A weight loss rate of between 1 and 2 lbs. per week is healthy and sustainable, so losing 40 pounds in a year is a reasonable goal if you are 40 pounds or more overweight, advises MayoClinic.com. Before starting any new diet or exercise regimen for weight loss, consult your doctor for medical advice.
Creating a Calorie Deficit
When the number of calories going into your body is fewer than the number of calories your body burns, your body will turn to stored fat as an energy source. A pound of body fat contains 3,500 calories, so you need to create a deficit of 140,000 calories over the course of a year in order to lose 40 lbs. While this may seem like a daunting number, it equates to a 384-calorie deficit for every day of the year. You can achieve this deficit by consuming 384 calories fewer each day than your body requires for weight maintenance. You can consume exactly the number of calories required for weight maintenance at an inactive or sedentary activity level, then burn 384 additional calories daily through exercise. Or you can combine the two approaches, eating up to 200 calories less each day and burning up to 200 calories more each day through exercise.
Motivation
A year-long weight loss effort will require a good deal of sustained motivation in order to be successful. Make a list of what is motivating you to lose weight to help you stay focused. Motivational factors might include improved health and fitness, looking good and feeling good about yourself, or being able to do fun activities -- running a marathon, climbing Everest, playing soccer with your kids -- which your excess weight makes difficult or impossible. Throughout the year, refer to this list to stay motivated.
Goals
A 40-lb. weight loss over the course of a year is an achievable goal for most people who are at least 40 lbs. over a healthy weight. In order to succeed, it will help if you break this large goal down into smaller, measurable goals. For example, you might make it your goal to lose 1 lb. a week or at least 4 lbs. a month. Regularly weighing yourself -- for example, first thing every Monday morning -- will help you keep track of your progress towards your larger goals. Weighing yourself more often than weekly may be counter-productive, as it is common for weight to fluctuate from day to day and also throughout each day.
Exercise
Physical exercise is essential to healthy and sustained weight loss. During your weight-loss year, you are more likely to be successful if you regularly engage in forms of exercise that you enjoy. If you struggle with motivation to exercise, joining an organized class or finding exercise partners provides definite scheduling, which makes exercising more difficult to avoid. Find the time of day when it is easiest for you to exercise -- for many people, exercising first thing in the morning works well. For burning body fat, MayoClinic.com recommends some type of aerobic activity such as brisk walking or cycling for at least 30 minutes most days of the week.
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