Losing weight, especially a substantial amount like 30 lbs., can be overwhelming and confusing. Diet companies, supplement manufacturers and weight-loss books promise immediate results. Chasing the latest fad will most likely leave you disappointed--and heavier than when you began--as most people regain weight they lose on starvation diets and quick weight-loss plans, says the American Heart Association. Adopt specific lifestyle strategies that will help you lose the 30 lbs. gradually, over the course of several months.
Step 1
Set small, realistic goals. Aim to lose just 5 lbs. at first and reward yourself for that milestone with a spa visit or a new pair of shoes. Accept that it will take time to lose 30 lbs. and trying to achieve it all within a month or two will probably lead to feelings of deprivation, failure and frustration.
Step 2
Control your portion sizes to reduce calorie intake. Read nutrition labels to become aware of how many portions are in one bottle of juice or bag of chips. Measure foods on a kitchen scale to learn to eyeball 4 oz. of meat or 1 oz. of cheese. Use measuring cups as serving spoons for whole grains to keep track of your servings, and spoon dressing on your salad using a tablespoon. Aim to decrease your daily intake by about 500 calories, suggests Medline Plus. If you currently take in 2,000 calories per day, this means cutting back to 1,500 calories. Since 1 lb. equals 3,500 calories, with this strategy alone, you could lose 30 lbs. in eight to nine months.
Step 3
Swap out calorie-dense foods for foods with lower calories per serving. Choose 1 cup of corn flakes over ½ cup of granola to save 100 calories per serving; eat a cup of grapes instead of ¼ cup of raisins to save 40 calories; and eat 3 cups of spinach instead of a 1/2 cup of corn to save 90 calories. Load up your plate with large amounts of green vegetables seasoned with spices, herbs, citrus or vinegar. Use the higher calorie proteins and starches as sides, instead of as the feature of your meal. This strategy will help you satisfy your need to eat, without taking in excessive amounts of calories.
Step 4
Give in to temptation occasionally. Share a dessert at your favorite restaurant on your anniversary or enjoy a small ice cream with your kids on an exceptionally hot day. Evaluate whether the splurge is really worth the calories, and the effort required to burn it off later. Trying to last for months without any indulgence will only wear you down over time and lead to potential binging.
Step 5
Exercise regularly to burn extra calories and accelerate your 30-lb. weight loss. Ninety-four percent of the members of the National Weight Control Registry--a group of 5,000 people who have successfully lost 30 lbs. or more and kept it off--report increasing activity to help them achieve their goals. The most frequently used method of exercise was walking, but any up moderate intensity cardiovascular work--such as jogging, cycling or swimming--works. Burn an extra 250 calories per day to yield 1/2 lb. of weight loss per week.
Tips and Warnings
- If you fall off track, get right back on track at your next meal.
- Do not follow starvation diets that require an intake of below 1,200 calories per day as a woman or 1,500 as a man, warns Medline Plus.
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