How to Lose 40 Pounds (20 kg)
Discover how to lose 40 pounds (20 kg) in a healthy way over 5-10 months. Calorie deficit calculation, examples by profile, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 176 lbs
Active woman, 30 years old, 176 lbs
Sedentary man, 30 years old, 209 lbs
Active man, 30 years old, 209 lbs
Why lose 40 pounds?
Losing 40 pounds is a major transformation that can change your life. This weight loss can reverse or prevent prediabetes, significantly reduce the risk of heart disease, eliminate or reduce sleep apnea, and restore mobility that you may have lost years ago.
Calculating your calorie deficit
To lose 1 kg (2.2 lbs) of fat, you need to create a deficit of approximately 7700 kcal. For 40 pounds, this represents a total deficit of about 154,000 kcal. With a daily deficit of 500-700 kcal, you can lose 1-2 lbs per week, meaning you'll reach your goal in 5-10 months.
Building lasting habits
A goal of 40 pounds cannot be achieved with a temporary diet. It's about building a new eating lifestyle that you can maintain after reaching your goal. That's why a moderate deficit is preferable to severe restriction.
The importance of long-term tracking
Over a period of several months, maintaining a constant deficit without tracking is practically impossible. Voical makes this tracking simple and quick, allowing you to stay on track even during busy days.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing 40 Pounds (20 kg)
Losing 40 pounds is a transformative goal that requires commitment and patience. This guide provides all the information you need to achieve it in a healthy and sustainable way.
The Science Behind Losing 40 lbs
To lose weight, you need to create a calorie deficit. A deficit of 7700 kcal equals approximately 1 kg (2.2 lbs) of fat lost. For 40 pounds, you need a total deficit of about 154,000 kcal.
Practical Calculation
If you create a deficit of 600 kcal per day:
- Per week: 600 x 7 = 4200 kcal = about 1.2 lbs
- Per month: about 4.8 lbs
- For 40 lbs: about 9 months
The Stages of Your Transformation
- Months 1-2: Rapid initial loss (often 7-9 lbs), adapting to new habits
- Months 3-5: Cruising pace, 4-6 lbs per month
- Months 6-8: Possible slowdown, adjustments needed
- Months 9-10: Finalization and transition to maintenance
Mistakes to Absolutely Avoid
- Extreme diets: 800-1000 kcal diets are counterproductive and dangerous
- Unrealistic timelines: 40 lbs in 3 months is neither healthy nor sustainable
- Ignoring protein: 0.7-0.9g per pound of body weight to preserve your muscles
- Giving up after a slip-up: One large meal doesn’t ruin weeks of effort
Why Voical Is Essential for This Goal
A 40-pound journey lasts several months. The difference between success and giving up often comes down to tracking simplicity. Voical lets you track in 15 seconds, making tracking sustainable over time. It’s this consistency that makes the difference.