Losing 5 lbs. in 30 days is a possible goal and a healthy rate of body fat loss but it will require an aggressive program consisting of both regular exercise and strict nutritional habits. To lose body fat, you must burn significantly more calories than you consume over the 30-day period. You increase the total calories you burn with exercise and decrease the calories you consume through making healthy eating and drinking choices. Each pound of fat loss requires a calorie deficit of 3,500. The American Council on Exercise states that if you utilize both techniques, you can lose about 1 to 2 lbs. of body fat per week.
Step 1
Weigh yourself and record your weight. Every week on the same day, go through the same process. This will help you monitor your results and help you feel more accountable as you make exercise and eating choices throughout the week.
Step 2
Complete 30 to 60 minutes of cardiovascular exercise four to six days per week. The longer and more often you exercise, the more total calories you will burn, facilitating your weight loss efforts. Try to burn 250 to 500 calories during each workout session.
Step 3
Do high calorie-burning cardiovascular activities. Running and rollerblading are among the most efficient at burning calories per minute of workout time, according to MayoClinic.com. A 160-lb. person running at 5 miles per hour for 30 minutes will burn about 292 calories.
Step 4
Incorporate short bouts of exercise throughout your day. In addition to your intense 30- to 60-minute exercise session, add short, five- to 10-minute walks during the day. This will not only increase the calories you burn while walking but will increase your metabolic rate throughout the rest of the day, contributing to the total number of calories burned.
Step 5
Calculate the number of calories you should consume. Use an online calorie calculator to first estimate how many calories you naturally burn throughout the day. Subtract 500 from that number to determine the number of calories you should consume to support body fat loss.
Step 6
Make adjustments to your nutritional habits and monitor your intake to ensure that you meet your daily caloric intake goal. Drink only water, which keeps you hydrated and possesses zero calories. Cut your meal portion sizes and consume primarily fruits, vegetables and multigrains.
Tips and Warnings
- If cutting 500 calories daily is difficult, instead first try cutting 250 calories. Cutting 250 calories alone will equate to about 2 lbs. of body fat in the 30-day period. If you burn 250 to 500 calories per day with exercise, you will increase your total weight loss in the 30 days to 4 to 6 lbs.
- Your calorie intake versus the quantity burned should not drop below 500 in an attempt to lose more weight. Calories are essential for properly fueling your tissues and organs like the brain.
Things You'll Need
- Scale
- Timer
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