How Much Weight Can You Lose In 40 Days?
*The content in this blog post is provided for general information and entertainment purposes only and should not be relied upon as a substitute for advice from a licensed healthcare professional (Read full disclaimer here).
This blog post contains affiliate links. If you click on one of these links and make a purchase, we may receive a commission at no extra cost to you.
Introduction
Many people who are looking to lose weight want to see results quickly. While it is possible to lose weight rapidly, it is not always safe or healthy to do so. The National Institutes of Health recommends that people aim to lose 1-2 pounds per week. This slow and steady approach is more likely to lead to sustainable weight loss than crash diets or other quick fixes.
Over the course of 40 days, following the guidelines set by the NIH, you can expect to lose 6-12 pounds.
This may not seem like a lot, but it is a healthy amount of weight to lose in a short period of time. So, if you are looking to shed some excess pounds, remember to do so safely and sensibly for the best results.
Furthermore, rapid weight loss can often be accompanied by unwanted side effects such as fatigue, headaches, and irritability. Losing weight at a safe and reasonable rate will help you to maintain your health and energy levels while still seeing the results you desire.
How to Lose Weight in 40 Days
To lose weight, you need to consume fewer calories than your body burns. This is what’s known as a calorie deficit. Creating a calorie deficit is the key to losing weight.
But what’s the best way to achieve this?
When it comes to weight loss, there is no one-size-fits-all solution. Some people may find that they can lose weight through diet alone, while others may prefer to exercise more to see results.
However, the most effective way to lose weight is usually a combination of both diet and exercise. By reducing calorie intake and increasing physical activity, it is possible to create a calorie deficit that will lead to weight loss.
Additionally, combining diet and exercise can help to boost metabolism and burn more calories throughout the day.
Here we will outline a few simple tips for making changes to diet and exercise that assumes weight loss will be achieved through a 50/50 mix of the two: 1 pound from Diet, and the other pound from exercise.
Diet
If you’re trying to lose weight, the first step is to determine how many calories you need to eat each day. To do this, you’ll need to calculate your calorie maintenance level.
This is the number of calories you need to eat in order to maintain your current weight. Once you know your calorie maintenance level, you can begin to create a deficit by eating less than this amount each day.
(Important: you should use the maintenance level before you start your new exercise regimen as your guide)
You can use an online calorie calculator, or (recommended you can consult a registered dietician to help you calculate this number.
When you know what your maintenance level is, you can then create your meal plan. A common goal is to create a 500 calorie deficit each day (3500 a week), which over the course of a week, can lead to 1 pound of weight loss. Of course, the cut 3500 calories to lose 1 pound guideline is imperfect (more on this later)
So, for example, if your maintenance level was 2000 calories a day, you would stick to a diet of 1500 calories a day.
However, while it’s possible to lose weight simply by cutting calories, it’s important that your diet is nutritionally balanced. This means including a variety of healthy foods from all the food groups.
Rather than cutting out entire food groups, try making small changes like switching from whole milk to low-fat milk or choosing grilled chicken instead of fried chicken. By making these small changes, you’ll still be able to enjoy the foods you love while also losing weight.
If you have any concerns, a dietician can help you create a meal plan from scratch.
Example meal plan
Here is an example meal plan you may find useful.
Fasting
When it comes to weight loss, everyone has their own method that works best for them. For some, counting calories is the key to success, while others find that cutting out certain foods helps them to shedding those extra pounds.
For those who are looking for an alternative to counting calories, intermittent fasting can be a very effective option. One approach, perhaps the most popular, involves fasting for set periods of time, usually 16 hours, and then eating all of your meals within an 8-hour window.
Another approach is alternate day fasting, which involves eating very little on some days, while eating more or less unrestricted on the others.
Studies have shown that intermittent fasting can help to boost metabolism and promote weight loss. In addition, it can help to reduce inflammation and improve insulin sensitivity. So If you are looking for an alternative to calorie counting, intermittent fasting may be an option worth considering.
Exercise
Here we will have a look at ways to burn 500 calories by moving more. And if you’re not an exercise buff, don’t worry. There are plenty of options available, no matter what your interests or fitness level may be.
Here, we’ll briefly outline a few of the more popular options.
Walking
Walking is a great way to get started, and it’s something you can do almost anywhere.
According to Harvard Health, a 185-pound person can expect to burn around 189 calories from Just 30 minutes of walking at a brisk pace (4 mph).
And the best part is that it’s free! Walking is a low-impact form of exercise that is easy on your joints, and it’s something you can do almost anywhere. So if you’re looking for a simple way to boost your health, start by putting one foot in front of the other.
One way to make a walking habit easier to stick to is to purchase a treadmill. It doesn’t have to be an expensive one – even a cheap non-motorized one will do.
This allows you to stick to a daily walking habit regardless of the weather outside. So it’s well worth considering.
Spinning
Spinning classes are a great way to lose weight. They help you burn calories, improve your cardiovascular health, and tone your muscles. But what exactly is spinning, and how can it help you lose weight?
Spinning is a type of exercise that involves riding a stationary bike at a high intensity. Most classes last between 45 minutes and an hour, and they typically involve cycling at different speeds and resistance levels.
According to Healthline.com, You can expect to burn 400-600 calories from a spinning class.
This type of workout is ideal for people who are looking to lose weight because it helps you burn a lot of calories in a short amount of time.
So if you’re looking for a great way to lose weight, consider
signing up for a spinning class.
Other options
If you want to go a little further, there are also many different types of equipment and classes available at gyms and other fitness facilities. And if you really want to commit to getting in shape, there are a variety of personal trainers and other services that can help you reach your goals.
Fortunately, the market is saturated with personal trainers, so it should be easy to find one at a reasonable rate.
No matter what you decide, getting more exercise is a great way to improve your health and wellbeing. So get out there and start moving!
Burn calories without exercise
If you don’t hit the 500 calorie a day target with your workouts, simply moving more during the rest of the day can easily help you make up for it.
Non-activity exercise thermogenesis (NEAT) is a way to burn more calories during the course of your normal day. NEAT can be as simple as fidgeting, tapping your feet, or even just standing up frequently throughout the day. When you think about it, our ancestors didn’t have gym memberships or personal trainers – they simply lived a more active lifestyle.
One study found that these non-exercise activities could burn up to 350 calories a day.
NEAT is a way to mimic that activity level without having to make any major changes to your routine.
Why your weight loss journey may not go to plan
As you begin to lose weight, you will find that it becomes harder and harder to lose those last few pounds. This is because you have hit a plateau. While it may seem like you’re stuck at a certain weight, there are a few things you can do to continue losing weight.
First, continue following the healthy eating and exercise plan that helped you lose weight in the first place. This will help keep your metabolism elevated and aid in continued weight loss. Additionally, try not to get too discouraged if you don’t see the scale budging.
Remember, even a small amount of weight loss can have health benefits, so don’t give up just because you’re not seeing dramatic results. With a little patience and perseverance, you will eventually reach your goal weight.
A simple tip for keeping the weight off
It can be discouraging to spend weeks, months, or even years dieting and exercising only to end up right back where you started. In fact, most people gain all or some of the weight back that they worked so hard to lose. But there’s good news: there are ways to avoid becoming a statistic. One of the most effective ways to keep the weight off is to weigh yourself regularly.
According to Webmd.com, people who weigh themselves regularly are more likely to keep the pounds off than those who don’t. There are a few reasons for this. First of all, regular weigh-ins keep you accountable.
It’s easy to let your diet and exercise slip when you’re not seeing results, but if you see the numbers on the scale going up, it will be a motivator to get back on track. Secondly, weighing yourself regularly gives you a better sense of how much you can eat without gaining weight. If you know you have to step on the scale in a week, you’re less likely to indulge in unhealthy foods or overeat. Finally, regular weigh-ins help you catch weight gain early so that you can take action to prevent further weight gain.
If you’re looking to maintain your weight loss, make sure to step on the scale regularly. It’s one of the best ways to keep yourself accountable and avoid becoming a statistic.
Conclusion
Losing 6-12 pounds in 40 days is perfectly possible. Although it is possible to lose weight rapidly, it is not always safe or healthy to do so.
By reducing calorie intake and increasing physical activity, it is possible to create a calorie deficit that will lead to weight loss.
And if your results aren’t as dramatic as you had hoped for, don’t worry. Weight loss plateaus are perfectly normal. So it may take longer than 40 days to reach your goal.
References
https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm
https://www.healthline.com/health/food-nutrition/rapid-weight-loss-dangers
https://www.todaysdietitian.com/newarchives/111114p36.shtml
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/
https://www.healthline.com/health/benefits-of-a-spin-class
https://www.health.harvard.edu/staying-healthy/burning-calories-without-exercise
https://www.secondnature.io/ie/guides/mind/motivation/weight-loss-plateaus-explained
https://www.webmd.com/fitness-exercise/what-to-know-about-weighing-yourself