young woman weight loss

how long does it take to lose 40 pounds


How long does it take to lose 40 pounds?

It takes about 5 – 10 months to lose 40 pounds on average. This is in line with what that most experts recommend. With a daily deficit of 1000-calories, you can lose 40 pounds in 5 months. You will lose 40 pounds in a little less than 10-months with a deficit of 500-calories daily.


Losing weight can be a challenging process. Expecting to lose this much weight in a shorter time makes the process much harder. Even though 5 – 10 months might seem like a  long time to lose 40 pounds, it isn’t.  Remember, all you need is a good diet plan and exercise routine to lose weight. Instead of focusing on how long, focus on making the right changes to your lifestyle to jumpstart the weight loss process. Start with a moderate deficit of 1000 calories daily. Reduce your daily calories by 500 and work on the remaining calories with exercise. Even as you reduce your calories, eating the right weight loss foods will ensure you stay full and satisfied. Add more protein, vegetables, and fiber to reduce your appetite and improve satiety. Focus on activities you love when exercising. Remember, consistency is key to good results. If you hate exercising alone, then consider team sports. If you hate running, walk instead. Do these, and you will lose 40 pounds.

woman weight loss

Is it possible to lose 40 pounds in 3 months?

While it is possible to lose 40 pounds in 3 months, it is not considered healthy. You need a calorie deficit of at least 1500 calories daily to lose 40 pounds in 3 months. A caloric deficit almost doubles what most experts recommend for healthy weight loss.


Most people will find it hard to sustain such a high caloric deficit. Even with the right diet plan and exercise. Most adults need to eat anywhere between 2000 – 2500 calories to maintain their weight. A reduction of 1500 or even half at 750-calories might leave you feeling too restricted. A feeling you don’t want to have when trying to lose 40 pounds. Also, with exercise, expect a moderate calorie burn per session. It would take you at least 2-hours t0 burn off 750 calories. A commitment that most people can’t afford to do daily, let alone for 3-months. With these reasons in mind, it’s clear to see that losing 40 pounds in 3 months is an unrealistic goal.

young woman weight loss

How to lose 40 pounds

Losing 40 pounds is an ambitious goal that requires willpower and time. A realistic timeframe to give yourself to lose this amount of weight is anywhere between 5 months or even longer.


While you might feel tempted to follow fad diets that promise quick results. That is not the best approach to weight loss as it increases your likelihood of gaining it all back.


A slow and steady approach to weight loss is the best way to ensure that you lose weight and keep it off for good. The rules of weight loss remain the same when losing 40 pounds.


That is, you need to create a calories deficit of 500-daily to lose a pound weekly or double it to 7000 to lose two pounds every week. To lose 40 pounds, follow these steps;

  • Cut back on refined carbs to reduce your calories.
  • Eliminate snacking.
  • Consider alternate day fasting.
  • Eat more protein to reduce appetite.
  • Add more veggies to your meals to improve satiety.
  • Eat more fiber foods to feel fuller for longer.
  • Drink water instead of sugar-filled beverages.
  • Burn extra calories with cardio exercises
  • Boost your metabolism with strength training exercises
  • Find ways to stay active throughout the day.

How long does it take to lose 40 pounds? Final thoughts

On average, it takes about 5 to 10-months to successfully lose 40 pounds. This is the rate at which most experts recommend that you lose weight. However, keep in mind that results may vary from person to person as to how fast you lose weight is influenced by factors such as; lifestyle, weight, etc.