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
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
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.