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How Fast Can I Lose 30 Lbs?

by
author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How Fast Can I Lose 30 Lbs?
A healthy, reduced-calorie diet can help you lose weight. Photo Credit oleksajewicz/iStock/Getty Images

Losing weight can make you look better and reduce your risk of health conditions, such as sleep apnea, gallbladder disease, hypertension and certain cancers. Rather than losing 30 pounds rapidly and quickly gaining it back, the National Heart, Lung, and Blood Institute recommends losing weight at a gradual rate, which will help you keep it off longterm. The changes required to achieve this should become part of your new, healthy lifestyle.

Losing Weight Gradually

How Fast Can I Lose 30 Lbs?
The safe recommended weight-loss rate is one to two pounds per week. Photo Credit Jupiterimages/Stockbyte/Getty Images

The safe and expert-recommended weight-loss rate is one to two pounds per week. This means that you can lose 30 pounds in about four to eight months. To ensure you're on the right track, the NHLBI recommends losing 10 percent of your body weight and keeping it off for six months. After you've accomplished this, you can gradually lose any additional weight.

Achieving a Caloric Deficit

How Fast Can I Lose 30 Lbs?
Work your way up to 60 minutes of cardio most days. Photo Credit Barry Austin/Digital Vision/Getty Images

To lose one pound of fat a week, you must create a caloric deficit of 500 calories every day. You can do this, for instance, by cutting 250 calories from food and by burning 250 calories through exercise. When it comes to your diet, get nutrients from whole grains, veggies, fruits, low-fat or non-fat dairy, and lean protein. Watch your portion sizes and limit sugar, saturated and trans fats and salt. Working your way up to performing at least 60 minutes of cardio on most days of the week can help you lose weight and keep it off. Consider jogging, participating in group sports, riding a bike or walking briskly.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
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