How to Lose 40 Pounds Safely: A 7-Step Diet and Exercise Plan

Table of Contents

• Weight Loss 101: The Science of Sustainable Weight Loss
• Step 1. Consult with a Healthcare Professional
• Step 2. Understand Your Calorie Needs and Create a Deficit
• Step 3: Prioritize a Hearty, Nutrient-Rich Breakfast
• Step 4: Increase Fiber Intake
• Step 5: Make Protein a Priority
• Step 6: Snack Smart
• Step 7. Exercise for Weight Loss
• Tips for Safe Weight Loss
• Final Thoughts

Losing 40 pounds is a significant goal that requires commitment, time, and a carefully structured plan. While rapid weight loss might seem tempting, sustainable changes are key to keeping the weight off long-term. 

Learn the approach to losing 40 pounds that minimizes risks like muscle loss and fatigue while building habits that support long-term weight maintenance.

Achieve a healthy, sustainable weight decrease with Omo, a weight-loss app focused on balanced nutrition and a well-rounded approach to weight loss.

Weight Loss 101: The Science of Sustainable Weight Loss

At its core, weight loss requires a calorie deficit—meaning you need to burn more calories than you consume. Consistently staying in a slight calorie deficit of 500-1,000 calories per day promotes sustainable weight loss of approximately 1 to 2 pounds per week. 

However, this process is influenced by factors such as metabolism, muscle mass, hormone levels, genetics, and lifestyle habits. Simply cutting calories without implementing lifestyle changes or addressing health issues may not be enough for effective and lasting weight loss.

Is It Safe to Lose 40 Pounds?

Losing 40 pounds is a major milestone. It is safe and achievable if done at a sustainable pace with a focus on balanced nutrition, exercise, and healthy lifestyle changes. 

The key is to avoid extreme dieting, such as the 600-calorie-a-day or ABC diet. In addition, avoid excessive exercise, which can lead to nutrient deficiencies, muscle loss, fatigue, and even a slowed metabolism.

Instead, health professionals recommend gradual weight loss that is more sustainable for long-term success.

How Long Does It Take to Safely Lose 40 Pounds?

To determine a safe timeframe for losing 40 pounds, it’s important to follow the widely recommended weight-loss rate of 1 to 2 pounds per week. This is considered a sustainable and healthy pace that minimizes health risks and helps maintain more muscle mass while simultaneously losing fat.

Simple calculations give us approximately 40 weeks or about 10 months to lose 40 pounds safely. However, these calculations are theoretical and don’t consider factors such as initial weight, health, activity level, or weight plateaus many dieters experience about 3 months into a weight loss journey.  

Considering all this, the first step to lose weight is…

Step 1. Consult with a Healthcare Professional

Before starting your weight-loss journey, it’s crucial to check in with your healthcare provider. They can assess your overall health, run necessary lab tests, and rule out any underlying causes for weight gain such as hormonal imbalances, hypothyroidism, or diabetes. 

Accurate measurements of body weight, body fat percentage, and other health metrics provide a baseline for tracking progress.

Expert Tip: Tracking key health markers, like blood pressure and cholesterol levels, in addition to weight, can help you track health improvements beyond the number on the scale.

Step 2. Understand Your Calorie Needs and Create a Deficit

Start by calculating your Total Daily Energy Expenditure (TDEE), which represents the calories your body needs to maintain its current weight. From here, you can create a healthy calorie deficit of 500-1,000 calories per day for gradual, sustainable weight loss.

It’s important to know that cutting calories doesn’t mean sacrificing nutrition. It’s actually the other way around—you now need to focus on nutrient-dense foods that provide essential vitamins, minerals, and energy for daily function.

Here is how to do it without fussing too much about calories:

• Focus on whole, nonprocessed foods—foods that you can recognize and fully understand their contents. About 80% of your diet should consist of these foods for optimal health.
• Choose complex carbs over simple ones. Simple carbs and sugars are one of the main contributors to weight gain. This is why many people opt to go low-carb or even no-carb when seeking weight loss.  However, there is no need to go to these extremes! Instead, you need to focus more on the types of carbs, adding more complex carbs into your diet, like oats, sweet potatoes, and whole grains.
• Portion control. One of the simplest ways to create a calorie deficit without counting calories is to choose smaller plates, bowls, and utensils. Another way is to fill at least half of your plate with high-volume, low-calorie foods such as greens, bell peppers, tomatoes, etc.

Step 3: Prioritize a Hearty, Nutrient-Rich Breakfast

Breakfast kickstarts your metabolism and provides energy for the day’s activities. Skipping this meal can lead to overeating later in the day due to increased hunger and cravings to make up for the calories missed during this time.

Here are some breakfast ideas:

• Protein omelet (eggs with spinach, tomatoes, and a sprinkle of cheese)
• Whole-grain toast (toast topped with avocado and 2 eggs)
• Greek yogurt parfait (top with berries, nuts, and a touch of honey)

Step 4: Increase Fiber Intake

Increasing your fiber intake is another way to lose weight without stressing over calories. 

A high-fiber diet aids weight loss by promoting satiety, stabilizing blood sugar levels, and supporting digestive health. This means that after a fiber-rich meal, you’re less likely to have cravings and overeat throughout the day. 

Another benefit is that fiber-rich foods tend to be lower in calories and more filling, making it easier to stick to a reduced-calorie diet.

Here are the foods to include in your diet to increase fiber intake:

• Fruits and vegetables (berries, apples (with skin), leafy greens, and cruciferous vegetables like broccoli and cauliflower).
• Whole grains (oats, quinoa, and barley).
• Legumes (lentils, chickpeas, and beans).

Step 5: Make Protein a Priority

Protein is also essential for weight loss as it promotes satiety (e.g., fullness) and helps maintain muscle mass. Eating it also makes your body work harder, as it requires more energy for the body to digest compared to carbohydrates and fats. 

The National Academy of Sports Medicine (NASM) suggests consuming 1.6 to 2.2 grams of protein per kilogram of body weight for weight loss. For a 200-pound individual, this amounts to approximately 146 to 200 grams of protein per day, which is a lot but achievable with foods like:

• Lean meats
• Fish and seafood
• Eggs
• Beans, peas, and lentils
• Soy products like tofu
• Protein powders
• Protein yogurts
• Whole grain bread and pasta

If you’re not sure where to start, aim to include a source of protein at each meal.

Step 6: Snack Smart

Snacks can either support your weight-loss goals or hinder them, depending on what you’re eating and when. Choosing nutrient-dense, balanced snacks prevents extreme hunger and reduces the likelihood of overeating during meals.

• Choose whole foods. Fresh fruit with nut butter, hummus with veggies, or a small portion of mixed nuts.
• Plan out healthy snacks to avoid grabbing processed snacks just because you don’t have anything else. Make the healthy choice the easy choice!
• Be aware of why you’re snacking—stop for a moment before eating and assess your hunger. Is it true hunger, boredom, or stress eating?
• Limit ultra-processed snacks. While an occasional candy won’t ruin your weight loss, it’s best to minimize snacking on chips, cookies, and candy as they provide very little nutritional value while containing lots of calories.

Step 7. Exercise for Weight Loss

While a reduced-calorie diet is crucial for weight loss, exercise helps add to a calorie deficit, build lean muscle, and improve overall health. 

The Centers for Disease Control and Prevention (CDC) recommend 150 to 300 minutes of moderate-intensity aerobic activity per week, combined with two strength training sessions.

Here are some of the best activities and workouts for weight loss:

• HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by rest boost your calorie burn and overall metabolism. Example: 30 seconds of sprints followed by 1-minute walking, repeated for 15–20 minutes.  
• Strength Training: Build lean muscle with compound movements like squats, deadlifts, and bench presses to enhance metabolism.  
• Cardio Workouts: Brisk walking, jogging, cycling, swimming, and dance-based workouts burn calories and improve cardiovascular health.  
• Group Classes: Stay motivated with fun, calorie-burning options like Zumba, kickboxing, and spinning.  
• Hiking: Burn calories with natural resistance from inclines and uneven terrain, and add a backpack for extra intensity.
• Any activity you enjoy! Choose the types of workouts you truly like, as this will help you to stay committed and achieve your goals faster.

Expert Tip: Many people believe that the more they exercise, the faster they’ll lose weight. However, this can sometimes lead to unhealthy behaviors, such as overtraining or excessive cardio sessions like daily running or non-stop gym workouts. While exercise is crucial for healthy weight loss, it’s just as important to balance physical activity and rest. 

Recovery days are essential for preventing burnout, reducing injury risk, and allowing your body to repair and strengthen. A well-rounded plan includes regular exercise and adequate rest to achieve sustainable results.

Tips for Safe Weight Loss

Since losing 40 pounds is an ambitious goal, you’ll want to do it right to feel amazing and stay healthy. Follow these simple tips to ensure your efforts are safe and effective.

Focus On Steady Progress Rather Than Perfection

Break your 40-pound goal into smaller milestones, such as losing 5 or 10 pounds at a time, to stay motivated and have it feel less daunting.

Monitor Non-Scale Progress

Weight loss isn’t just about the number on the scale. Celebrate improvements in energy levels, how your clothing fits, sleep quality, and overall mood as signs of success.  

Stay Flexible with Your Plan

Life can throw curveballs, so be adaptable. If you miss a workout or indulge in a high-calorie meal, don’t view it as a failure. Simply refocus and keep going.  

Hydrate Consistently

Drinking enough water is essential for a healthy metabolism and appetite regulation. Keep a water bottle handy and aim for at least 8-10 cups daily, or more if you’re exercising.  

Sleep Well

Poor sleep disrupts hunger-regulating hormones, making it harder to stick to your plan. Aim for 7–9 hours of quality sleep each night to support recovery and appetite control.  

Surround Yourself with Support

Share your goals with friends or join a community of like-minded individuals. Having accountability and encouragement can make all the difference in keeping you consistent.  

Focus on Long-Term Habits

Avoid quick fixes or extreme measures. Instead, build sustainable habits you can maintain well after reaching your weight-loss goal.  

Final Thoughts

Weight loss is a journey best approached with patience, consistency, and self-compassion. By combining a healthy, balanced diet with regular exercise, mindful eating, and professional support, you can achieve your goal of losing 40 pounds safely and sustainably. Remember to celebrate small milestones, prioritize overall health along the way, and just enjoy the process.