- 1). Set up a weight loss program to include your goals, activities, diet and calories information, and how you plan to achieve them. To lose 40 pounds of fat, losing 1 to 2 lbs. of fat per week is a good pace. Try to cut out or avoid 200 to 250 calories each day. Aim to meet your target and lose weight slowly.
- 2). Look for healthy, delicious meals in cookbooks or online to plan a menu each week-- and don't skip breakfast. Having a healthy breakfast high in fiber will help you eat less during the day and consume fewer calories overall. If possible, eat smaller, well-balanced meals rather than one or more large meals. These foods should contain lots of fiber, vegetables and quality protein. Also, stay hydrated by drinking 8 to 10 glasses of water.
- 3). Exercise to burn calories and increase metabolism for fat loss and increased energy. Doing cardio exercises such as brisk walking, jogging and using the treadmill increases the amount of calories the body uses during and immediately after exercise. Adding weight-lifting to your exercise routine helps you stay lean by building muscle. Building muscle increases your metabolism, which will burn more calories 24 hours a day, even when you're at rest. Remember to take a day off between weight-bearing exercise days to allow your muscles to recover.
- 4). Maintain self-discipline and stay focused on your goal of shedding those 40 lbs. of fat. Be consistent with your new eating and exercise plan. Though it may be a while before you notice any changes, never give up; persevere and focus on the benefits you will reap from losing weight. If it helps, recruit a friend or two to exercise with and keep you motivated.
- 5). Maintain your weight loss. Continue living a healthy lifestyle that includes healthy eating habits, regular cardio and weight lifting exercises, and having an overall healthy outlook. Resolve not to gain the fat you lost by returning to your old lifestyle.
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