How To Lose 40 Pounds In A Month – Ultimate Guide
When starting an exercise plan, many people have a goal of losing weight. This could either be 5 pounds or 40 pounds in a month. Regardless of the amount of weight you want to lose, knowing how much weight you can safely drop in a month is vital.
In this article, we discuss how to lose 40 pounds in a month and whether or not this is safe. So, keep reading if you want to learn more about weight loss and whether losing 40 pounds in a month is doable.
What Is A Healthy Rate Of Weight Loss?
When starting a weight loss routine, it is better to lose weight at a healthy and safe rate. According to many studies, the healthiest amount of weight to lose in a week is roughly between 1-3 pounds (0.4kg to 1.8kg).
To do this right, it is important to keep weight dropping at a slow, steady pace. This is because most people (over 90% of people) trying to lose weight end up regaining the weight in the months after stopping their diet or routine.
Most people tend to regain half of the weight lost in just under a year, while others regain all the weight lost in 2-3 years.
Studies have shown that those who lose weight in a more controlled and steady manner are more likely to maintain their weight loss longer than those who tried to lose the same weight faster.
Aside from the benefits of slow and controlled weight loss, losing went at a steady rate can also influence healthier eating habits.
What’s Better For Losing Weight: Diet Or Exercise?
While many people swear that cutting calories only will help you lose weight faster, this is not always the case. A lot depends on the amount of cardio you do and how many calories you burn daily.
In the beginning, following a calorie deficit diet will help you lose weight if you are already overeating. However, you will find that your weight will plateau relatively fast.
That’s why, if you are looking to lose 5, 10, 20, or 40 pounds in a month, combing a calorie deficit diet with regular cardio is the best form of attack.
To get over the plateau greater calorie cuts and physical exercise is needed. This is because your metabolism slows down to preserve energy.
To safely lose weight at a healthy weight, it is better to increase your activity level than to continue cutting the calories you eat. That way, your daily functions won’t be affected, and your metabolism will continue to stay high throughout the day.
To sum things up, just focusing on your diet or exercise alone won’t get you to your goal weight. Instead, pairing the two together will help you consistently lose weight and keep it off.
How Long Will It Take To Lose 40 Pounds?
As we have mentioned in this article, healthy weight loss is around 1-4 pounds per week. That means, if you were to try to lose 40 pounds of weight safely, it would roughly take between 10 and 40 weeks for the average person if no physical exercise is done.
For example, if you were to aim for 2 pounds of weight loss a week, it would take roughly 20 weeks to lose the 40 pounds.
Since 1 pound of fat is equal to 3,500 calories, you would need to cut your calorie intake by around 1000 calories per day. Doing so would allow you to lose 40 pounds in 4-5 months safely.
If you were to lose weight at a slower rate ( 1 pound a week) you would need to cut calorie intake by 500 calories a day. This would mean you would lose 40 pounds of extra weight in roughly 10 months.
For many people, this amount of time is too slow. However, studies have found that weight is more likely to stay off once you have reached 40 pounds of weight loss.
However, this process can be sped up by increasing the amount of physical activity you do daily. By adding 1 hour of physical exercise a day, paired with a reduction of calories (as talked about) you can roughly speed up weight loss by 30%. This means you can reduce the time it takes to lose 40 pounds.
Physical exercises like running, rowing, swimming, and skiing are some of the best forms of exercise to speed up weight loss. Once you pair 1 hour of cardio per day with a calorie restrictive diet, you should at the quickest expect to lose the 40 pounds in roughly two months.
While it is possible to lose 40 pounds in a month, it is not recommended. You will need to reduce calorie intake far too much, which can affect your daily function. You will also need to increase the amount of physical activity you do, which often poses a risk for heavier people, as their bones, tendons, and muscles aren’t year prepared for the stress you place on their bodies. This can then result in injuries relatively quickly, which can put a stop to your weight loss journey.
How To Count Calorie Intake
Remember, before you start trying to lose weight, it is important to know how many calories you take in daily.
While protein, carbohydrate, and fat ratios all play a part in weight loss, calorie intake remains the most important factor when it comes to weight loss.
To count calories in packaged foods, you just need to look at the nutrition label and write down the number of calories per serving. Then base your calorie intake on how many servings you have had. For example, if you have had two servings, double the number of calories per serving.
When it comes to tracking fresh foods, it is a little more difficult as there is no label. However, you can get a rough estimate of the number of calories in fresh foods by looking up the FDA’s FoodCentral database or by using a food-tracking app.
Remember, if you are following a calorie-restrictive diet make sure you count the calories in any drinks you have. This includes tea, soft drinks, and juices. Like most pre-packaged foods, you can find the calorie content on the packet.
How To Lose 40 Pounds In A Month – Final Words
While it is possible to lose 40 pounds in a month, it is not recommended. Instead, aim for 1-4 pounds of weight loss per week. That way you will be more likely to keep off the weight once you have come off your calorie-restrictive diet. It is also important to keep your regular exercise going once you return to normal eating, otherwise you may find the weight returns just as fast.