Forty pounds of weight loss is a significant amount to lose, but with some lifestyle changes you can easily reach your goal. Some exercise and calorie restriction will definitely take weight off, but trying to do too much would definitely not be easy. Adding some cardio and strength training while subtracting 250 to 500 calories per day will put you at a caloric deficit of 500 to 1,000 calories per day. This will result in one to two pounds of weight loss per week, getting you to your 40 pound goal in 5 to 10 months. Although cutting more calories and doing really hard workouts may result in faster weight loss, it will also increase the likelihood that you'll gain weight back quickly or run into problems staying motivated.
Step 1
Do moderate intensity cardio most days of the week, as recommended by the CDC. Professor Stuart Biddle, an expert in exercise science at the University of Loughborough, warns against trying to do too much. Biddle says in regards to exercise, "The harder you make it, the fewer people will actually do it." He says that the amount of exercise you do is more important for weight loss than the intensity.
Step 2
Do at least two days a week of strength training as recommended by NASM for weight loss. Hitting the gym and pumping iron may be a little intimidating and without knowledge of proper exercise form it may result in injuries. Have a personal trainer show you the ropes and design workouts for you or try a Pilates class. Pilates is effective and less strenuous than weights, plus you'll have an instructor to teach you the correct way to do the exercises. Once you learn the exercises you can use Pilates DVDs at home so workouts will be easier to fit into your schedule.
Step 3
Choose physical activities whenever possible that also benefit you in some other way. House cleaning like dusting and sweeping will burn 266 calories per hour, according to Shape magazine's "Drop a Pound by Friday" article. Heavy work in the garden like shoveling will count toward your strength training requirements, according to the CDC. This way you kill two birds with one stone and save time overall.
Step 4
Cut calories. Skip bread at meals. Shape says that one bread roll with butter equals 313 calories. Substitute your latte or soda for water or tea to save 200 or more calories. There are tons of ways you can easily snip 250 to 500 calories per day. Just be sure to eat plenty of fiber (shoot for 25 grams), drink plenty of water (80 oz. or more), and eat small amounts throughout the day (four to six), all of which are recommended by NASM to reduce cravings and help you feel full so you won't miss the lost calories.
Tips and Warnings
- Set short-term goals to get you to the 40 pounds in segments. The American Obesity Association recommends a 5 to 10 percent weight loss goal of your current body weight. If you weigh 240 pounds, focus on losing the first 12 pounds, which should take only 6 to 12 weeks.
- University of Maryland nutritionist Andrea Wenger Hess warns that "Quick weight loss is more apt to come back on, leading to yo-yo dieting that has a negative impact on your long-term health." Stick to the plan to lose the 40 pounds easily and slowly over time. See the Resource sections below for more help if you need it.
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- "Drop a Pound by Friday;" Sharon Liao; Shape magazine; November 2009
- Walking Not Enough to Get Fit
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