8 Steps To Lose 40 Pounds QUICKLY

By Holly / September 11, 2017

Weight loss is an extremely challenging move to many people. While some may think that the weight they have gained has made it impossible for them to get back in shape, remember that it is never too late to make a positive change in your life. Losing 40 pounds is a lot, but definitely achievable, especially if you are oozing with determination. Here are some tips to help you safely lose all those pounds without torturing yourself:

How To lose 40 Pounds Quickly

First, the numbers:

In our guide to losing 40 pounds in 2 months, we outlined the following daily calorie intake and expenditure guide:

In terms of numbers, in order to lose 40 pounds in a two month period, you will lose roughly 20lbs a month, or around 4.5 pounds every week. These numbers actually break down quite a task into very manageable steps.

Converting the pounds-per-week loss into a calorie figure to shoot for, in order to lose 4.5 pounds of fat you will need to create a calorie deficit of approximately 15000 calories per week, or just 2000 calories per day – not too hard when you apply yourself!

An above-average weight female will burn something in the range of 2300 calories per day, so a basic formula to follow is to stick to a diet of around 1300 calories per day and increase activity levels by around 1000 calories per day (about 60 minutes of vigorous activity daily + some smart lifestyle decisions like taking the stairs, parking further away from yoru location to increase walking distance and so on). 1000 less calories consumed and 1000 extra burned is going to absolutely fire up your weight loss. Let’s look at how to do it.

Weigh yourself


The first step is to check how much you weigh. Simply step on a calibrated scale, and note down your current weight. This step is crucial to weight loss because it will help you better track your progress. The best time to weigh yourself is first thing in the morning before you consume anything, and with little to no clothing on.

Commit to change


The hardest part of the weight loss journey is staying committed to your decision. You have probably told yourself countless times that you will lose weight, but never really followed through. Committing yourself to change means being willing to sacrifice everything unhealthy in your life and exchange it for something your body has always wanted. Once you have made that honest promise to yourself, then weight loss will become easier.

Reduce calorie intake

Weight loss is 80 percent diet, and 20 percent exercise. The less food you eat, the more pounds you will lose. Starvation, however, is off the list as it will only lead you to binge eat and fail. There are mobile applications today that can help you track your food intake, and analyze nutrition labels for you.

Exercise six days a week

Read Our Recent Article > How to Lose 40 Pounds Quickly!


Exercising regularly will help you burn more calories, and fire up your metabolism. It is so effective for weight loss that you continue to burn calories even hours after your exercise. However, bear in mind that exercising alone will not make you lose weight.


Keep a journal

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Study shows that people who use a journal to track their calorie intake lose more weight and keep it off than those who do not. This is because writing down everything you put in your mouth will make you feel more accountable to every decision that you make. It also helps you notice the patterns in your diet, and see which works.

Drink plenty of water

Increase fluid intake to hydrate

Staying hydrated is important in weight loss and in maintaining a healthy body. Water keeps your body systems in top shape. Your stomach is kept full in between meals, and your mind is prevented from mindless snacking.

Choose home cooked meals over eating out

Eating out can destroy your diet easily. Choose to eat home-cooked meals as you have control over the ingredients and serving sizes. It will also help you save more money in the long run. Make sure to keep each meal balanced with the right amount of fruits, vegetables, and proteins.

Join a weight loss program

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Some people may need guidance throughout their weight loss journey. There are organizations that organize weight loss programs to teach people how to live a healthier lifestyle without feeling deprived. Some programs prepare low-calorie meals for you, while others will teach you how to prepare healthy meals.

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!