How to lose 40 pounds? First, it would take you realistically about 20 weeks to lose 40 pounds. A realistic healthy weight loss is about 1 to 2 pounds per week. The only way you can lose weight is you have to be in a caloric deficit. And this means you must burn more calories than you consume. So, exercise will be an important component to losing 40 pounds.
One of the important keys to losing weight is always being physically active so you are constantly burning calories throughout the day. One of the best ways to burn calories after your workout and throughout the day is through strength training.
How to lose 40 pounds? iStock- Prostock-studio
Strength Training
Strength training allows you to burn calories after the workout because of the after-burn effect which is called EPOC. EPOC stands for exercise post oxygen consumption which is the ability to burn calories after the workout.
The higher intensity of your weight training workout the more calories you will burn after the workout.
Some of the different types of strength training workouts you can do is:
- Body weight workouts like push-ups, bench dips, crunches, sit-ups, body squats.
- Resistance band workouts- like resistance band curls or back resistance band rows.
- Dumbbell weight-training like shoulder press, Dumbbell lunges, flat dumbbell chest press, dumbbell bent-over rows.
What To Eat
A healthy balanced diet that can help with weight loss is consuming foods that are high in nutrients and low in calories. And some of the best foods are high fiber foods like fruits and vegetables. Fruits like apples, oranges, bananas, peaches, strawberries. And vegetables like spinach, broccoli, asparagus, etc.
Other types of foods are whole grains and protein foods. Some good whole grains are oatmeal, quinoa, barley, brown rice, buckwheat, corn, whole wheat bread, whole grain spaghetti etc.
Protein
And protein foods like steak, fish, chicken, beef, salmon, shrimp, etc.
Protein is essential because it helps to build and maintain lean muscle mass. And the more lean muscle you have the faster your metabolism will be. And having a fast metabolism is critical to losing 40 pounds. As you get older your goal should be to do everything you can do to preserve your lean muscle mass. Why?
Because we lose 3 to 5% of muscle every 10 years after the age of 30. And the only way to combat that lean muscle mass decline is lifestyle change. And those lifestyle changes are following a high protein diet and incorporating resistance training regularly.
Macronutrients
For weight loss purposes 40 to 50% of your diet should come from protein. 30 to 40% should come from carbs and 10 to 20% should come from healthy fats.
Water
Some other good weight loss tricks are drinking water regularly and up to 8 glasses of water per day. Water is one of the best appetite suppressants if your goal is to lose weight or if your goal is to lose 40 pounds. The more water you drink within the day the less food you will eat.
Cardio
As much as weight-training is important so is cardiovascular training. And those cardiovascular training can be walking, swimming, jogging, dancing, gardening, walking up steps, treadmill, and elliptical machine. Cardiovascular allows you to burn as many calories as possible at that workout whereas weight-training allows you to burn calories at the workout and after the workout.
How Many Daily Calories
Depending on how much you weigh, and your body type, your daily calories can be anywhere from as low as 1,000 calories up to 2,000 calories. And the number of calories you consume daily will be critical to you losing 1 to 2 pounds per week. To lose one pound per week you need to be in a caloric deficit of 500 calories daily. To lose 2 pounds per week you need to be in a caloric deficit of 1000 calories per day.
The Bottom Line is the average healthy timeframe to lose 40 pounds is about 20 to 22 weeks. And this puts you in the healthy range of 1 to 2 pounds per week of weight loss.
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About Author- Obi Obadike
Sharecare Names Top 10 Fittest Cities in America – Sharecare
References
- Mayo Clinic- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
- LiveStrong- https://www.livestrong.com/article/452941-how-do-i-create-a-calorie-deficit-for-weight-loss/
- American Journal Of Clinical Nutrition- https://ajcn.nutrition.org/
