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Healthy Ways to Lose 30 Pounds

by
author image Hannah Morgan
A Texas native currently living in Florida, Hannah Morgan has a Bachelor of Exercise and Sports Science and a Master of Health Education. She is a Certified Personal Trainer through the American College of Sports Medicine. Her writing contributions focus primarily on preventive health and fitness related topics.
Healthy Ways to Lose 30 Pounds
Two women prepare a health meal. Photo Credit Trinette Reed/Blend Images/Getty Images

Losing weight using healthy and maintainable ways requires commitment, planning and patience. There are a plethora of diets that promise fast and lasting results with minimal effort and work required. It can be difficult to determine which methods for weight loss are credible and safe when so many fad diets exist. Learning the basics of healthy weight loss is important for achieving your goals and ensuring your progress is sustainable. A balanced combination of healthy eating and increased physical activity should be used for healthy weight loss.

Planning

Step 1

Use a journal or planner to document your weight-loss progress. Track your results on a weekly basis. Journal daily to remain focused and committed.

Step 2

Weigh yourself prior to starting a weight-loss program. Record your beginning weight in the journal and track weekly.

Step 3

Every two weeks, reflect on your progress and reread journal entries. Calculate the current pounds you have lost and write down the number.

Diet

Step 1

Eat a balanced diet of healthy foods. Choose from lean proteins, whole grains, fruits and vegetables. Limit sugar intake and avoid highly processed foods.

Step 2

Reduce the amount of calories you are consuming. Eat smaller, more frequent meals throughout the day. Avoid skipping meals or binge eating.

Step 3

Increase your water intake. Substitute sodas and alcoholic beverages for flavored water, coffee or un-sweet tea.

Exercise

Step 1

Exercise three to five days each week. Include strength training and cardiovascular workouts. Swimming, jogging, cycling, using a treadmill and jump roping are all effective cardio activities. Strength train your entire body with dumbbells and bodyweight -- perform pushups, bicycle crunches, bicep curls, triceps kickbacks, squats and lunges. Keeping proper form and using enough weight to challenge you -- but not strain your muscles -- will help tone and strengthen your muscles in healthy ways.

Step 2

Gradually increase the amount of time you exercise during each workout. For shorter sessions, exercise at a higher level of intensity.

Step 3

Include rest days to allow for recovery. Do yoga, Pilates, or walk on these days.

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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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