Can I lose 40 pounds in 6 months?
It is possible to lose 40 pounds in 6 months. It is a safe amount of weight to lose in 6 months. It’s also in line with what most experts such as the CDC (center for disease control and prevention) recommend you lose in 6 months.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 140,0000 to lose 40 pounds. In 6 months, this comes down to a daily calorie deficit of 778. It is a moderate calorie deficit you can achieve with diet or exercise.
We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose 40 pounds in 6 months, you need to eat less. A daily calorie reduction of 778 is moderate and leaves you with plenty to survive on.
You don’t have to change all aspects of your diet to achieve this. Start with small changes such as cutting out empty calories and junk foods. These include foods such as; sweets, sodas, fizzy drinks, baked goods, treats, alcohol, and fried foods. These foods are bad for weight loss as they are high in calories with little nutritional benefit.
Also, consider portion control to help reduce your calories. We tend to overestimate just how much we need to eat. You don’t have to second guess yourself with portion control tips such as using smaller plates or bowls,
Or better yet, use your serving plate as a guide. Fill half your plate with veggies before adding protein or carbs to avoid overeating. Do these, and you will lose 40 pounds in 6 months.
Eat better to lose weight.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, fiber, complex carbs, and proteins. These foods are great for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal or a protein-rich omelet, and you’ll notice a reduced appetite throughout the day.
High-fiber foods such as; beans, peas, or lentils are just as good for weight loss. They’re also very cheap and budget-friendly. Also, they help reduce overreliance on animal protein.
Choose lean cuts of meat, poultry, and fish for your protein. Always include vegetables in all your meals. It is a great way to add volume and improve satiety.
Also, as veggies are low in calories, you can enjoy an extra serving or two to improve satiety. Do these, and you will lose 40 pounds in 6 months.
Exercise to lose 40 pounds in 6 months.
Exercise is a great way to burn extra calories to boost weight loss. What’s more, the more you weigh, the more calories you burn as you exercise. However, as the goal is to burn 778 calories to lose 40 pounds in 6 months, exercise at the right intensity and duration.
A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to exercise for at least 1 hr daily to burn enough calories. It is a doable goal for most people.
It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. Alternate between cardio and weight training for best results.
Focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider rowing or cycling instead.
If you struggle with a busy schedule, consider high-intensity interval training. These workouts take less than 45 minutes to complete yet are just as effective at burning calories.
Can I lose 40 pounds in 6 months? Final thoughts
Losing 40 pounds in 6 months is a safe and unrealistic goal for most people. It is a safe amount to lose in 6 months. It’s also in line with what most experts recommend, that is, to lose 24 – 48 pounds in 6 months.