QDear Fitness Explorer,

I'm a 40-year-old male trying to lose around 40 pounds. Can you recommend a good diet? And how long will it take me to lose this weight?

ADear Joe,

There are may fad diets on the market today which offer quick fixes to weight loss (BEWARE). From your question, I see that you are also concerned with losing this weight quickly.

Look for a sensible diet, one where you are consuming the proper amount of calories and nutrients daily for your general health. A safe diet for losing body fat while maintaining ever-important lean body mass (muscle) would be a diet where macronutrient* percentages consist of 60% carbohydrate, 20% protein, and 20% fat. These percentages would be adhered to within the daily caloric allotment established to reach your weight loss goal. The percentages can be adjusted to 50-75% carbs, 15-25% protein, and 10-25% fat. This is considered a healthy range and can be manipulated accordingly to what makes you feel best.

Drink approximately 3 quarts of water daily. Studies show individuals in a weight loss program should drink an additional 8 ounces of water for every 25 pounds over their ideal weight. (Adequate water consumption is essential for the conversion of fat to energy.)

Eat a minimum of 25 grams of fiber per day.

Take vitamin and mineral supplements daily.

Fitness instructors such as myself should understand the fundamental principles of good nutrition. However, developing and supervising an individual's diet should be performed by a professional nutritionist.

To answer your question of how long it will take to lose 40 pounds, if you stay committed to a healthy diet, and incorporate a well-planned fitness program into your daily lifestyle - one that includes cardiovascular work as well as resistance exercise - those 40 pounds will be gone in no time!

Think positive and stay committed!

Note : Kay Hess and her husband Bill, an East Coast Weight Lifting Champion, are well known in the area. She has held seminars and has had great success in training both men and women over the last 15 years. She is affiliated with ISSA (International Sports Sciences Association) and NASM (National Academy of Sports Medicine).