Losing 30 lbs. can make an incredible difference in how you look and feel. Losing even 5 to 10 percent of your total body weight can reduce the risk of weight-related health problems such as high cholesterol and diabetes. Don't believe the "lose 30 pounds in 30 days" claims, however. Work to lose the weight slowly and healthily, and you'll be more likely to keep it off in the long run.
Step 1
Writ down a series of measurable short-term goals. For example, a goal such as "Exercise for 30 minutes every day for one week" is a one that you can achieve and that will help you accomplish your long-term goal of a 30-lb. weight loss.
Step 2
Evaluate your everyday diet. Keep a record of everything you eat, no matter how small, for three days. Look for patterns that have contributed to weight gain, and eliminate them.
Step 3
Cut 500 calories a day from your diet, as this will lead to a healthy weight loss of 1 lb. per week from dieting.
Step 4
Shop daily for fresh produce, and incorporate it into your diet with lean protein, such as chicken breasts or fish. Make vegetables the center of your meals.
Step 5
Add nonfat dairy products to your meals. People who consume three to four servings of dairy a day on a low-calorie diet lose significantly more weight than those who do not, according to University of Tennessee nutrition expert Dr. Michael Zemel.
Step 6
Burn at least 500 calories each day through exercise. One hour of tennis, jogging or cycling will likely accomplish this. Doing this, you'll see approximately 1 lb. of weight loss a week due to exercise alone.
Tips and Warnings
- Once you achieve a goal, reward yourself with a treat that does not involve food. Step up your daily activity level. If you usually spend a couple of hours watching television in the evening, replace that time with a walk to a friend's house or working on a project around the house or garden. You'll burn more overall calories this way, which will contribute to your weight loss. Plan to lose no more than 2 lbs. per week, as faster weight loss is associated with muscle loss, rather than fat loss.
- Don't decrease your calories to less than 1,200 per day, as this can lead to nutritional deficiencies.
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