How To Lose 30 Lbs. In 90 Days

Lose 30 lbs. in 90 days by adhering to a low-calorie diet and increasing physical activity. "Get slim quick" schemes and fad diets will produce temporary results that are difficult to maintain. To be successful at maintaining weight loss, you will need to consume a low-calorie diet, exercise on a daily basis and change your habits and behaviors, according to the resource manual for "Exercise Testing and Prescription" by the American College of Sports Medicine.

Step 1

Eliminate unhealthy foods from your diet, such as junk food, fast food and fried foods. These foods contain unwanted calories, sugar, salt and fat which can cause weight gain, according to the Mayo Clinic Diet. Choose healthy foods, such as whole grains, fruit, vegetables and lean meats, which contain many nutrients, vitamins and fiber.

Step 2

Lose 2 to 3 lbs. per week by creating a 1,000 to 1,500-calorie deficit with diet and exercise. For example, exercise enough to burn 500 calories and decrease your caloric intake by 500 calories every day to lose 2 lbs. per week. A larger deficit will cause more weight loss, but it may be difficult to maintain long term.

Step 3

Accumulate 60 minutes of exercise with various activities throughout the day. For example, walk, run or ride your bike to work instead of driving. Play basketball or tennis around noon, and go hiking before dinner. Make your chores more physical, such as scrubbing the floors, instead of using a mop. Use exercise DVDs, turn on some music and dance or jog in place while watching television. You may need 60 to 90 minutes of physical activity, at least three days per week to lose weight, according to the American College of Sports Medicine.

Step 4

Incorporate two to three days per week of resistance training to gain muscle strength. People with muscle burn more calories per day, even at rest, according to MayoClinic.com. Use weights, resistance bands and calisthenics or any activity that causes overload to your muscles. In 90 days, you should see a vast difference in your appearance and clothing size as a result of gaining muscle.