Healthy weight loss is generally defined as between one and two pounds per week -- or roughly one percent of your body weight. If you weigh more than 300 pounds it is acceptable to lose between three and four pounds per week, ultimately resulting in a loss of 40 pounds in 11 weeks or less.
The key to this kind of weight loss is simple: eat less and exercise more. The fewer calories you put into your body and the faster you burn calories, the faster you will lose weight.
Eliminate alcohol, soda, processed foods (such as pre-made meals) and fast food from your diet. These items all have high calorie content but low nutritional content, meaning you will store a lot as fat but still be hungry later.
Order appetizers at restaurants. Alternatively, order a main entree but ask for half of it to be put away before you start eating. Restaurants tend to serve extremely large portions, so if you want to eat out you need to control how much you eat.
Reduce your portion sizes at home. Try saving some of your meal immediately, using smaller plates, chewing slowly and waiting for ten minutes before you get a second helping.
Replace your simple carbohydrates such as white bread and white rice with their brown, whole-grain counterparts.
Eat protein from a lean source with every meal. Protein is in most meats, but you should avoid high-fat, calorie-dense meats like pork chops and bacon, and instead stick with lower-fat options like most fish and chicken breast. Some cuts of steak are also lean.
Speak to a personal trainer about a resistance training program. Regular resistance training will boost your metabolism and make your body more efficient at fat burning when you are carrying out other activities.
Exercise for at least 30 minutes a day. On the days you don't resistance train, you should walk, run, swim or carry out any other activity that makes you sweat and your heart pound.