Losing 30 pounds might seem like a difficult task. With a low calorie diet and regular exercise, however, it's possible to lose this weight quickly. Set realistic weight-loss goals to help you lose the weight and keep you on the right track. Losing extra pounds decreases your risk for serious health issues, such as high cholesterol, coronary heart disease and diabetes.
Healthy Weight Loss
The fastest -- yet safe -- weight loss recommended by many health experts is 1 to 2 pounds a week. Therefore, if you aim to lose 2 pounds a week, it will take 15 weeks to lose 30 pounds. Create a 2-pound weekly weight loss by creating an energy deficit. An energy deficit occurs when you consume fewer calories than your body needs. As a result, the body uses fat stores, producing weight loss. Since 2 pounds of fat is equal to 7,000 calories, you need to burn 1,000 calories daily, through diet and exercise, for a 2-pound weekly weight loss.
Aerobics for Weight Loss
The best way to lose weight is by combining exercise and a healthy diet plan. For example, if you need to decrease your daily calories by 1,000, exercise to burn 500 calories and scale back on your calories from food by 500. Select activities that burn 500 or more calories an hour to achieve your goals. For example, high-impact aerobics burns 511 calories an hour for a 160-pound person, and rollerblading burns 913 calories an hour, according to MayoClinic.com. Swimming laps burns 511 calories an hour, and playing singles tennis burns 584 calories an hour. Select the most vigorous activity for faster weight loss. Talk with your doctor about a safe activity level for your situation.
Diet
You don't need to feel hungry when cutting calorie intake. Eat foods that leave you feeling satisfied, such as fruits and vegetables. These types of food are high in water content and contain few calories. For example, grapefruit is 90 percent water, with only 78 calories; a cup of carrots has 25 calories.
High-fiber foods include whole-grain pasta, cereal and rice. Consume dairy products that are made with skim milk. Select protein sources from vegetables, such as lentils and peas. Animal protein, such as white-meat poultry and eggs whites, are also good options.
Portion Control
If you want to lose 30 pounds fast, portion control is key. Without it, you might consume too many calories without even knowing it. Read food labels and use measuring cups to eat the correct portion sizes. If you eat at a restaurant, use visual cues to estimate portion sizes and prevent overeating. For example, eat a protein serving the size of a deck of cards or a serving of pasta the size of a hockey puck. Avoid eating a serving of fat larger than the size of a die.
References
- Mayo Clinic: Exercise for Weight Loss
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
- Mayo Clinic: Portion Control -- Downsize Portions for Better Weight Control
- MedlinePlus: Weight Loss Tips
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