Losing 30 lbs. in six months can be done in a healthy and gradual manner. The American Obesity Association says that weight loss should occur at the rate of 1 to 2 lbs. lost per week. A goal of six months gives you 24 weeks to shed the weight. which is plenty of time, if you stay on track. Ease your body into the lifestyle changes necessary to lose the 30 lbs. by doing cardio and eating fewer calories for the first 18 weeks to lose your first 18 lbs., and then up the difficulty level by doing more exercise and eating less for the remaining six weeks to lose your last 12 lbs.
First 18 Weeks
Step 1
Add up all the calories you are eating, including drinks and candies. Read labels and measure everything you eat or drink. Use a journal or online food diary to keep track of what you are eating. Books like "Calorie King" will tell you how many calories are in most foods, even ones that do not have labels.
Step 2
Reduce your calories by 500 per day. The American Obesity Association says that a 500-calorie reduction will result in 1 lb. a week of weight loss.
Step 3
Do 30 minutes a day of moderate-intensity exercise, as recommended by the Centers for Disease Control and Prevention. You can rollerblade, walk, swim, hike, jog, play tennis, garden, use an elliptical trainer, take an indoor cycling class or choose any other activity you want to as long as you are working hard. Do not exercise at an intensity level so high that you cannot carry on a conversation.
Last Six Weeks
Step 1
Reduce your calories by another 500 per day, for a total of 1,000 calories off your original number of daily calories consumed. A 1,000-calorie reduction will result in 2 lbs. a week of weight loss, according to the American Obesity Association.
Step 2
Increase your exercise to between 60 and 90 minutes a day, as recommended by the CDC for weight loss. Exercise at a moderate intensity.
Step 3
Up your intensity to vigorous if you are not dropping the 2 lbs. a week. The National Academy of Sports Medicine says that the more vigorous your exercise intensity, the faster your metabolism will be after exercise. Your metabolism may just need this signal to work harder for your weight loss plan to get back on track. Increase your speed, resistance or incline level to increase the intensity of your workouts to a point where you can no longer hold a conversation.
References
- American Obesity Association: Weight Loss Strategies
- CDC: Losing Weight
- “NASM Essentials of Personal Fitness Training: Course Manual;” National Academy of Sports Medicine; 2004
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