Can I lose 40 pounds in 1 month?
It is not possible to lose 40 pounds in 1 month. It is more than the 4 – 8 pounds experts recommend you lose in 1 month and is considered unsafe for most people.
It takes a calories deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 140,000 to lose 40 pounds. In a month, this comes down to a daily calorie deficit of 4,667. It is an unrealistic number that most people cannot achieve even with diet and exercise.
We know that to lose weight, you have to eat less. Most experts recommend a moderate calorie reduction of about 500 – 1000. This way, you’re not depriving yourself too much. However, while this is enough to jumpstart weight loss, it is not enough to lose 40 pounds in 1 month.
You still have to burn off the remaining 3,667 calories with exercise to lose this weight.
Can exercise help you lose 40 pounds in 1 month?
While exercise can help you burn calories, you have to do it for the correct duration and intensity. A 185-pound person, for example, burns approximately 420 calories in 30 minutes, running at a speed of 6-MPH.
This person would have to do this for 4.5 hours every day to burn enough calories to lose 40 pounds in 1 month.
This is an unrealistic goal that most people cannot achieve. Not only due to the time commitment but also the intensity required.
Also, experts recommend healthy adults spend at least 200 minutes exercising weekly. This is much more than the recommended amount and is considered unsafe and unhealthy.
How long does it take to lose 40 pounds?
On average, it takes 5 – 10 months to lose 40 pounds. It is a safe amount of time for most people to lose 40 pounds. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 40 pounds in 10 months. Double the effort to a daily caloric deficit of 1000 to lose 40 pounds in 5 months. You can achieve this with diet and exercise.
You don’t have to change all aspects of your diet to reduce your calories. Start with small changes such as cutting out empty calories and other junk foods.
These include foods such as; fizzy drinks, sugary drinks, sweets, baked treats, fried foods, alcohol, and highly-processed snacks. These foods are high in calories with little nutritional benefit. Cut them from your diet to lose weight.
Also, consider portion control to help reduce your calories. Use simple tips such as serving your plate on smaller plates or bowls to avoid overeating. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs.
Focus instead on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they keep you full for longer. Do these, and you will lose 40 pounds safely.
Can I lose 40 pounds in 1 month? Final thoughts
Losing 40 pounds in 1 month is an unrealistic goal. It is much more than what experts recommend you lose in 1 month and is considered unsafe for most people.