The Best Ways To Lose Forty Pounds

If you're looking for the best ways to lose 40 lbs., you'll be relieved to know that it doesn't have to be expensive or involve training for a marathon. Losing weight comes down to a simple formula of using more calories than you consume. Unfortunately, implementing that formula is not easy for the 68 percent of Americans over age 20 who are either overweight or obese. But you have several fat-fighting options at your disposal.

View Weight Loss as Long Term

It's a given that losing 40 lbs. is going to be challenging, so don't make it more difficult than hit has to be by settling on quick-fix solutions. Successful weight loss is slow and steady --- about 1 to 2 lbs. weekly. It gives you time to make incremental dietary and lifestyle changes that become habit-forming so you keep the weight off in the future. To lose 1 lb. each week, you'll need to eliminate 3,500 calories through your diet and exercise plan.

Consult a Nutritionist or Dietitian

When you're eager to lose weight, a crash or fad diet that provides quick results initially may seem appealing. However, these diets have several drawbacks, such as restricting essential nutrients, reducing your energy levels and slowing your metabolism. As a result, you feel miserable and eventually gain back the weight anyway. Seek advice from a nutritionist or dietitian to make sure you're cutting calories sensibly to shed those 40 lbs. These health professionals can provide advice, such as how many calories you need to cut daily to meet your goal based on various factors like your weight and activity level. They can also help you plan tasty, low-calorie meals instead of bland ones that can potentially derail your weight-loss efforts.

Change Your Environment

Avoiding fattening foods such as refined carbohydrates or foods high in saturated and trans fat is more difficult if they're always in view every time you go to your kitchen. Over time --- and as your budget allows --- replace these waist-enlarging foods with weight-friendly ones. Your dietary plan to meet your 40-lb. goal should include fruits, vegetables --- especially non-starchy varieties --- whole grains, low-fat dairy products, fish and lean meat, such as skinless chicken breast. Keep healthy snacks on hand, such as whole-grain, low-salt nachos, nuts and seeds.

Get Support

Exercising most days of the week is one of the best ways to lose 40 lbs. and keep them off. But it can be challenging to start and maintain a fitness program if you're not used to exercising or you just don't like it. Invite a friend to join you, or ask a friend who is already into being fit if you can join her. You can provide support and motivation for each other and make losing weight more fun.

Determine Your Exercise Needs

In general, you need to do 60 minutes of moderate-intensity aerobic exercise --- such as brisk walking --- five days a week to lose weight. However, the amount of exercise you need to do lose 40 lbs. depends on the type of activity and the amount of calories you need to burn. For instance, say your goal is to burn 50 percent of calories through exercise to lose 1 lb. each week. You'll need to do the exercise of your choice long enough at a certain intensity to meet your goal of 1,750 calories. An estimate from MayoClinic.com indicates that a 160-lb. person burns 277 calories walking at 3.5 mph. So he would need to walk for about six hours and 20 minutes each week to meet to burn 1,750 calories. Use a calorie counter or monitor to track your efforts.