Losing 30 lbs. might seem like a daunting task, but it does not have to be when you take it slow and steady. Instead of trying to lose this weight in the blink of an eye, a smarter and healthier plan is to do it gradually. This way you will incorporate better habits that can be carried out for the rest of your life. Consult with your doctor before making changes in your exercise or diet plan.
Curb Calorie Intake
Weight gain is a simple equation. If you eat more calories than you burn off, you put on weight. When you are trying to melt away 30 lbs., aim for a daily reduction of 500 to 1,000 calories. This will cause about 1 to 2 lbs. of weight loss every week and get you to your goal in four to seven months.
To find your starting intake, track what you eat for a full day. Once you get this total, make your reduction. For example, if you average 2,600 calories per day, your new intake will be 2,100 or 1,600.
Eat More Often
Cutting your calories and spacing your meals far apart increases your risk for overeating. The goal of your diet is to keep your appetite under control throughout the day. To do this, eat small, healthy meals every two to three hours. The key word is "small." Two plates of spaghetti and meatballs with garlic bread is not small. A 200-calorie, high-fiber granola bar is. Choose foods that are nutrient dense with all of your meals, such as whole grains, fruits, vegetables, lean meats, fish and beans.
Drink Water
To lose 30 lbs. faster, give up sweetened teas, slushies, dessert coffees, soda and alcoholic beverages. Stick to calorie-free options like water, diet soda and unsweetened tea. To further prevent overeating, consume a tall glass of water with each meal. Add a slice of cucumber of lemon to give it flavor. Drinking water will also help flush toxins from your system and will hydrate your body.
Perform Cardio Training
Cardiovascular exercise gets your heart rate elevated and causes you to sweat. This type of exercise is effective for weight loss because it burns a high amount of calories. Choose a form that you enjoy, such as running, biking, elliptical training, stair stepping or kickboxing. Perform least 60 minutes of cardio five days a week for the best weight-loss results. If you follow these guidelines and burn 700 calories in each workout, you can lose an extra pound a week.
Do Weight Training
Weight training is another important facet to losing 30 lbs. When you lift weights, you increase your muscle mass, which means you burn more calories during periods of inactivity, which helps you lose weight quicker. Focus on working your major muscle groups with exercises like pushups, shoulder presses, back rows, triceps extensions, biceps curls and squats. Two or three workouts a week on nonconsecutive days is sufficient.
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