Losing 30 lbs. may seem like a large feat to accomplish, but with drive and determination, you can make it a reality. Healthy weight loss is progressive and does not occur overnight. Fad diets promise miraculous results and then put you at risk for health complications. To successfully lose 30 lbs., you must combine diet and exercise in order to burn calories efficiently.
Diet
Cutting back on your eating habits is not always enough to help you shed those unwanted pounds. In order to lose weight effectively, calorie restriction through a balanced diet is the way to go. Say goodbye to over-caffeinated drinks, chocolate, processed snack foods and fast food burgers. These contain empty calories that have no nutritional value whatsoever.
To make calories count, opt for a healthier approach by incorporating whole grains, fresh fruits and vegetables, lean meats and low-fat dairy into your daily diet. These foods will fill you up faster and give you the energy you need to make it through the day without adding unnecessary fat and calories.
Exercise
Physical activity is designed to burn the calories you consume during the course of your day. The trick is to eat fewer calories than you can burn through exercise. By decreasing your caloric intake and participating in 30 to 45 minutes of aerobic exercise per day, you can lose weight and keep it off. Weight training is also important to your weight-loss efforts. Fat is eliminated as lean muscle increases, making your body leaner.
Water
Water is a natural, effective appetite-suppressant, according to a 2010 study by the American Chemical Society. The study showed that drinking two 8-oz. glasses of water before each meal helps fill your stomach, causing you to eat less. By restricting caloric intake by 75 to 90 calories, test subjects lost a total of 15 1/2 lbs. within 12 weeks. This means that within four to five months, water can help you lose 30 lbs. by keeping you hydrated and full.
Tips
Although basic dieting and exercise is the best method to lose 30 lbs., how to restrict your calories or motivate yourself to exercise can leave you confused. There are several tricks that will help you on your road to weight loss. A smaller plate at meal time gives the appearance of larger servings when, in actuality, servings are much smaller and less caloric than your normal servings.
Exercise based around activities you enjoy such as dancing or skating help motivate you to get moving. Try including a friend or family member in your exercise routine to ramp up support and enjoyment.
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