Eating less and moving more is the simple formula for fast weight loss, no matter how many pounds you have to lose. You must make your diet and exercise program a priority to lose 30 lbs fast, although fast is a relative term--it will still take three to four months to drop 30 lbs. Sweat, smart food choices and commitment lead to long-term success.
Diet
Step 1
Reduce calories to help create a caloric deficit. Eat 3,500 fewer calories than you burn to lose 1 lb.--if you can cut 1000 calories a day, you can lose 2 lbs. per week. Do not starve yourself in order to create this deficit--going below 1,200 calories a day can backfire and lead to binging and lack of energy. Expect to take at least 3-1/2 months to lose 30 lbs.
Step 2
Write down what you eat. Jot down every morsel that enters your mouth, and you could double your weight loss, according to a study from Kaiser Permanente's Center for Health Research. Let your food diary help you determine places where you can further trim calories--such as by passing on the soda, full-fat dairy products or excessive serving sizes.
Step 3
Slow down when you eat. Ask yourself questions before taking a bite: Do I really need this? Am I really hungry? Could I make a better choice? Chew your food thoroughly--it can take 20 minutes for your body to register feelings of satiation.
Step 4
Eat reasonable portions of whole, unprocessed foods. Stay away from refined grains, saturated and trans fats and sugar. Use the USDA Dietary Guide (see Resources) to determine appropriate portion sizes of protein, healthy fats and dairy products. Understand how making the right food choices can not only help you lose 30 lbs, but keep it off.
Exercise
Step 1
Participate in cardiovascular exercise without fail. Make a minimum workout of one hour a non-negotiable part of almost every day. Exercise with intensity and find something you like--dance, walk with a friend or take an aerobics class.
Step 2
Lift some weights. Increase lean muscle mass, which takes up less room and burns more calories than does fat, by incorporating hand weights or a gym routine at least two times a week. Address the entire body with eight or 12 different exercises and repeat them for a minimum of eight repetitions each.
Step 3
Make activity a priority. Turn off the television and take a walk. Get up from your desk for five or 10 minutes every hour. Increase the amount of your caloric deficit by including spurts of movement during the day to take you toward your 30-lb. weight-loss goal more quickly.
Tips and Warnings
- Give up on the easy way out. Fad diets may work temporarily, but most often they lead to gaining all weight you lose back and then some. Enlist the support of friends and family in helping you exercise, and make good food choices. Be patient--quick weight loss is relative. It took more than a day to put the weight on--it's going to take time to take it off.
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