That atmosphere of the United States today is one that often promotes physical inactivity, huge portion sizes and unhealthy food options, an atmosphere the Center for Disease Control defines as "obesogenic." If you have fallen into this atmosphere and need to lose 40 or more pounds to get your health back on track, there are several steps you can take to fight back against obesity.
Step 1
Aim to lose 2 to 3 lbs. a week. According to the Mayo Clinic, 1 or 2 lbs. a week of weight loss is a healthy and more achievable goal than trying to lose weight at a faster pace. To do this you will need to create a calorie deficit of 500 to 1,000 calories more each day than your body typically burns while at rest. To lose 1 lb. of fat, you need to have a calorie deficit of at least 3,500 calories.
Step 2
Start a healthy diet. One way to reach your 500 to 1,000 calorie deficit is through cutting calories from your diet. Easy ways to do this include watching your portion sizes, eating smaller meals more frequently during the day, and cutting out high calorie "pleasure" foods and beverages such as soda and junk food. You can replace these foods with low calorie, high nutrient options such as fruits, vegetables, low-fat dairy products, lean meats and whole grains. There are multiple calculators online to help you determine your optimal daily calorie goal. The link to a reliable calculator has been provided in the Resources section.
Step 3
Exercise more. Aerobic exercise and strength training is another way you can create the needed calorie deficit to lose your 40 pounds. You can see how many calories you burn for your weight range by plugging the type of activity, and the amount of time performing the activity, into a calories burned calculator. A link to a calories burned calculator has been provided in the Resources section of this article. The Center for Disease Control and Prevention recommends at least 150 minutes of moderate intensity aerobic activity every week, as well as two days of strength training of the major muscle groups.
Step 4
Drink plenty of water. For the metabolic processes of your body to work correctly to burn fat, they need plenty of water. The American Dietetic Association (ADA) recommends that men drink at least 13 cups of water per day, and 9 cups for women. This water can come from food, and from juices or soft drinks, although these beverages usually have added calories, which work against achieving your calorie deficit.
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