How to Lose 40 Pounds With a Diet Plan

Changing your lifestyle can help you lose weight.
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Although you may be very anxious to lose 40 pounds quickly, the Centers for Disease Control and Prevention states that people who lose weight slowly are more likely to keep it off. To lose any amount of weight, you need to reduce your overall caloric intake and increase physical activity. Losing 40 pounds of weight means more than looking good. Even a modest weight loss can provide you with major health benefits, such as improving cholesterol, blood pressure and blood sugar levels.

    Aim to consume fewer calories. By eating 500 fewer calories a day, you can lose 1 pound a week. If you also burn 500 calories per day with exercise, you can lose 2 pounds a week and can reach your goal in just 20 weeks. Keep track of the food you eat in a food journal so that you can figure out how many calories you consume in a day.

    Plan your meals and snacks for the week. This will help you figure out how to eat 500 calories less per day. It will also help to prevent impulse buying and eating. Divide snacks, such as nuts, into small, single-serving containers. Wash and cut your produce ahead of time. This way, you have healthy foods ready when hunger strikes.

    Begin your day with a healthy, low-calorie breakfast, such as oatmeal with fruit, yogurt or cereal. People who eat breakfast are less likely to be overweight, according to Eating breakfast can also rev up your metabolism and prevent you from overeating later in the day.

    Replace high-calorie drinks, such as juices and sodas, with water. By cutting out one sugary drink a day, you can save yourself 100 to 200 calories. For instance, one can of cola has 136 calories.

    Reduce your portion sizes to further decrease your caloric intake to help you lose the weight more quickly. To help reduce your portions, use smaller plates and bowls. Also, avoid going back for seconds.

    Fill up your plate with vegetables and fruits. Half of your plate should comprise fresh produce and the other half should contain small portions of whole grains and proteins. Vegetables and fruits are low in calories and contain essential nutrients, such as fiber, vitamins and minerals. Eating more fruits and vegetables will help you further reduce your caloric intake to get to your goal of losing 40 pounds.

    Add more fiber to your diet. High-fiber foods take your body longer to digest, which will keep you feeling full longer. Fruits, vegetables, legumes and whole grains are good sources of fiber.

    Snack on low-calorie foods between meals, such as celery, baby carrots or apples. Eating five or six small meals a day can help to keep your blood sugar stable and keep your metabolism working optimally.


    • Engage in cardiovascular exercise most days of the week. Exercises, such as brisk walking, swimming or jogging, can help you burn additional calories. Aim to do at least 30 minutes a day. Adding strength training can help prevent you from losing muscle when losing the 40 pounds. Make lifestyle changes to help you lose 40 pounds and keep it off. Take the stairs instead of the elevator, park farther way from work or the store and eat more plant-based foods. Continue to eat healthy and exercise even after you lose the 40 pounds to help you maintain your weight loss.


    • Consult your physician before you start a new diet or exercise program.

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