How long will it take to lose 40 pounds? If I fast from 7pm-10am and I burn 700 active calories (apple watch) at least 3 days per week… how long? Should I push for 5 days of exercise? If this helps, I’m mid thirties female. 40 pounds is all that I need to burn off. That would make me 180 lbs, and my height is 5’10”.
Cutting 500 cals a day off your TDEE will be a pound a week…ball parking your age (I used 35), that would be 1600-1900 (depending if you want to go light/sedentary for your activity level) calories daily….so 9ish months
Exercise doesn’t get you to lose weight. It can increase your calorie needs but you also need to adjust your calorie intake into a deficit. So what matters more isn’t the exercise you do to increase the calorie burn but what you eat in that day. So if you put yourself into a 500 calorie deficit below your TDEE a day that would result in roughly 1 pound of fat a week lost. So that would be 40 weeks doing that to lose 40 pounds of actual fat. You can lose the weight by just putting yourself in the deficit without exercise. It just takes time and consistency to do.
Keep in mind that as a guy I have a somewhat simpler hormone system than you and this was only halfway to my goal weight, not start to finish but, yes, it is possible.
You can also see where I’ve plateaued in the last couple weeks as I continue to work at dialing back the weight my body thinks it should be. Maybe set a mini goal for your halfway mark and recalibrate then like I’m trying to do.
If you want to stalk my random posts and opinionated comments on this subreddit feel free but always remember, ymmv…
I’m 39F, 5’11, maintaining 140 for a couple of years on IF now.
As others have commented, knowing your TDEE will help. However my recommendation is not to lose 40 lb “as quickly as possible”, especially since your GW leans lean… but as sustainably as possible. I had about 20lb gained during the lockdown to lose, and I found that 6-7 months was the right rate for me (losing no more than 3lb/ month). If I tried to go faster than that, my body just didn’t adapt to it and I was miserable and hungry for many minutes of the day. The last 5 lb probably took 2 months alone.
Good luck!