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How to Lose 40 Pounds in a Month: 7 Tips That Work
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How to Lose 40 Pounds in a Month: 7 Tips That Work

Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD
Published on 2022 July 12
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9 min

Do you want to lose weight in a safe way that doesn’t harm your body? Keep reading this article to discover how to drop 40 pounds using sustainable weight loss tips.

how to lose 40 pounds in a month

Losing a considerable amount of fat can be challenging. 

People find different weight loss methods that promote rapid ways to burn fat. Strict diets and intense workout routines can seriously harm your progress. If you lose weight rapidly, you might get headaches, constipation, muscle cramps, dehydration, and low energy levels.

You should never aim to lose more than 2 pounds per week. Rapid weight loss programs can damage your overall health and make you feel exhausted. It’s better to lose weight slowly over the 20 weeks. The right meal plan and exercise can encourage a smooth fitness journey.

Healthy weight loss will ensure you’re fueling your body with the right nutrition. You can find a plan that caters to your dietary and exercise requirements. 

In this article, you’ll discover how to lose 40 pounds safely.

Is It Possible to Lose 40 Pounds in a Month?

No, it’s not safe to lose 40 pounds in under 30 days. 

You should never aim to lose so much weight in a short period. Healthy weight loss is losing 1–2 pounds per week on a sustainable fitness plan. If you go above that number, you might face dangerous health problems like heart disease, gallstones, and severe dehydration. 

Rapid weight loss can also increase the risk of premature death. Your health will slowly deteriorate due to the lack of nutrients and energy in the body. The National Library of Medicine states that the 17 individuals they studied died suddenly after a very low-calorie diet. 

How Fast Can I Lose 40 Pounds? 

You can lose 40 pounds in around 4–5 months.

Losing weight shouldn’t be a fast process that promotes fad diets or unsustainable workout routines. A fitness journey needs to be consistent and contain healthy foods that fuel your body for fun exercises. Take your time when finding the right weight loss program to follow.

If you aim to lose 2 pounds per week, you should reach your goal in just over 4 months. This might seem like a lot of time to lose weight, but it’s the safest weight loss rate for your body. Feeling stronger is more important than how many pounds you burn each week.

How long will it take me to lose 40 pounds if I don’t eat? 

Never starve yourself to lose weight rapidly. 

Cutting nutritious foods out of your diet can have serious health effects. Starvation will lead to bone deficiency that stops you from functioning properly. 

Not eating might also lead to certain eating disorders that aren’t good for your mental or physical health. You should speak to a doctor if you’re struggling with eating food on a weight loss regime. Doctors can advise you on the best foods to eat when achieving fat loss. 

Stick to a healthy diet that contains lean meat, fruit, vegetables, and poultry. Your calorie intake should be less than your maintenance calories. Most people aim to cut 500 calories from their daily meals, which equals 1,500–1,600 calories per day. 

How long will it take me to lose 40 pounds as a woman? 

Women typically eat around 1,600–2,100 calories per day. If you cut over 1,000 calories from your diet, you might harm the progress of weight loss. Your metabolism will eventually drop and refuse to burn stubborn fat. It’s better to stick with the 500-calorie deficit. 

Cutting 500 calories from your diet ensures you’re getting the right nutrition. Women may end up losing 1–1.5 pounds each week. That correlates to 25–40 weeks’ worth of fat loss. 

Increasing your muscle mass through resistance training could also contribute to your weekly goals.

How long will it take me to lose 40 pounds as a man? 

Men will usually lose 2 pounds per week by eating 1,600–1,900 calories a day. However, this figure can depend on your body weight and fitness level. It’s still important to lose no more than 2 pounds per week, as this is much safer for your overall health. 

If you follow the same 500-calorie deficit, you can expect to lose 40 pounds in 4–5 months. Regular exercise and consuming fewer calories will encourage smooth weight loss. Just remember that your fitness journey will take plenty of time and dedication. 

How to Lose 40 Pounds Safely: 7 Effortless Steps

Rapid weight loss is always going to be dangerous for your body. Find a suitable weight loss plan that encourages you to stay healthy. 

Here are 7 scientifically proven ways you can lose 40 pounds safely:

#1 Change your diet

To lose weight gradually, you need to find a diet that suits your food requirements.

A keto diet may help you drop fat in a sustainable length of time. This diet involves reducing carbohydrates from every meal to encourage a ketosis state in your body. Many people find this particular diet helpful, as it pushes your body to burn fat for fuel sources.

You should aim to keep your carb intake under 50 grams per day. If you go over this recommended amount, your body will turn to glucose for that energy. Following rapid weight loss plans like the military diet can seriously disrupt your natural bodily functions. 

The Keto Cycle app is great for offering personalized meal plans that include over 10,000 recipes (with 6,000 being vegetarian-friendly!). You’ll have the chance to swap ingredients and pick them up at your local grocery store. Quick meals are always more encouraging to make. 

You can also gain access to grocery lists, progress trackers, workout regimes, and local communities on the keto diet. This app is made to give you a smooth and reliable experience when losing fat. All the information is there to get you started on your fitness journey.

#2 Drink enough water

Aim to drink a gallon of water a day to stay fully hydrated. Water has many health benefits that contribute to successful fat loss. Your body requires water to digest food, remove waste, and hydrate organs. If you don’t consume enough liquids, you’ll soon feel the effects of dehydration.

Water can also suppress your appetite by filling you up. The urge to snack will disappear, and you may feel more satisfied after meals. Consume enough water to limit your calorie intake and prevent binge eating. Start with a few cups a day and increase the amount gradually.

#3 Have an exercise routine 

It’s a given that exercise will help you burn that stubborn fat.

You need to incorporate cardiovascular workouts into your daily physical activity. High-intensity interval training (HIIT) is also great for burning around 500 calories per session. If you burn this amount, you’ll not only increase muscle mass but decrease your body fat percentage. 

To stay healthy, you have to get at least 75 minutes of vigorous exercise a week. This should help you burn enough calories to see physical results. However, if you need more guidance on finding the right exercise routine, you can use the Fitter app. 

Fitter is designed to provide personalized workout plans to tone your body. You can watch exercise videos that show you how to use bodyweight or perform certain HIIT movements. No equipment is required when completing the workout routine in less than 30 minutes.

This app also has the meal service feature that gives you tons of recipes. You won’t have to scavenge the internet for boring meals that have too many ingredients. Fitter is there to offer comprehensive guides on how to make each meal and why they’re beneficial for your diet.

#4 Get 8 hours of sleep

Sleep is essential for strengthening your body. 

Not getting enough sleep could trigger oxidative stress that increases your blood sugar levels. The more glucose you produce, the more likely you’ll gain weight. This is obviously something you don’t want to deal with in the middle of your challenging fitness journey.

It’s important to get roughly 8 hours of sleep each night. This might change depending on your age, but 8 hours is enough to give you energy. To help you fall asleep, listen to calming music, read a book, practice deep breathing, or meditate for 10–15 minutes. 

#5 Be consistent

Consistency is key to achieving that lost weight. 

If you’re passionate about completing your fitness journey, you need to maintain your healthy diet and exercise routine. 

Straying from this weight loss plan can dramatically hinder your progress. Keep a fitness journal to document your calorie intake and workouts for the day. 

There might be days when you want to snack on sugary foods or stay in bed rather than go to the gym. However, these thoughts are only temporary. You can change your mindset by reading positive affirmations that encourage effective weight loss. 

#6 Read food labels

You might not think about reading food labels, but it’s important to gather information on your nutritional intake. Labels can tell you more about sugar, carbs, and salt in each product. If there’s too much of each ingredient, then it might disrupt your healthy diet.

Food labels are especially good for those on the keto diet. You need to understand what foods have minimal carbohydrates. Just be wary of beverages like diet soda. Even though it barely has many ingredients, it still contains artificial sweeteners that aren’t good for your health.

Gravitate more towards lean meat like chicken thighs, lamb chops, pork belly, and ribeye steak. These meats are great for fueling your body during ketosis. They are also full of protein that encourages strong muscle growth in your first week of training.

#7 Eat regularly

You should stick to eating breakfast, lunch, and dinner to see weight loss progress.

It might be tempting to skip meals if you want to lose weight fast. However, this is bad for your health and can put your body into “starvation” mode. This is when your body stores more fat instead of losing it through healthy dieting and cardiovascular exercise. 

Low-calorie snacks can also retain your energy levels in between main meals. Snacks are often seen as “cheat” food, but they’re actually good for suppressing sugar cravings. Fueling your body is a great way to prevent muscle loss or diseases associated with your heart. 

If you don’t have a regimen yet, you can try intermittent fasting. This is one of the most popular diets in the U.S. and has plenty of benefits, including weight loss.

A Word From Our RD

Losing 40 pounds in a month is impossible and shouldn’t be a goal in your fitness journey. You need to give yourself at least 4–5 months to reach this target. It’s only natural to want to see physical results fast, but you have to be patient with your body.

Gradual weight loss is much better for your overall health. You don’t need to follow strict diet plans that limit your protein and fiber intake. The more calories you remove from meals, the more likely you’ll strengthen stubborn fat. Always stay above 1,400 calories a day. 

Treat your body right, and it will do the same in return. Fuel yourself with nutritious foods and go for long walks that get your heart pumping. Exercise is the key to burning stubborn fat around your waist and thighs. Remember that consistency is your best friend during weight loss.

Speak to a doctor if you’re concerned about eating habits. You can ask questions about dietary programs and foods that are suitable for specific diets. Many people feel the need to cut calories from their daily intake, but this can lead to serious future health problems.

Takeaway 

You should never try to lose 40 pounds in one month. It’s better to only lose around 1–2 pounds per week. 

That one-month goal is too dangerous and can do more harm than good. Just stick with a 500-calorie deficit and exercise plan that encourages your metabolism to burn fat. 

The Keto Cycle and Fitter apps can help you start your fitness journey. They have all the necessary information about losing fat gradually. From recipes to workout routines, you’re bound to find something that benefits your weight loss progress. 

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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