Losing 30 lbs. can have a positive impact on the way you look and feel. When your goal is to lose more than 20 lbs., an important part of your weight-loss plan should be realistic goals. Dramatic weight loss involves time and dedication. Weight loss revolves around creating a calorie deficit by decreasing the amount of food you eat and increasing your activity levels. Follow a diet that consists of healthy, all-natural foods to help you lose 30 lbs.
All-natural Foods
All-natural foods should be the foundation of your weight-loss diet. Natural foods provide necessary nutrients to the body and help keep you feeling satiated for a longer period of time than processed, refined foods do. Include a variety of low-fat proteins such as lean beef, poultry, eggs, fish, legumes, and low-fat milk and cheeses. Eat complex carbohydrates such as fruits, whole-grain breads, vegetables, whole-wheat pasta, high-fiber cereal and brown rice. Incorporate healthy fats such as seeds, olive oil, salmon, avocado and nuts. Avoid refined or processed foods such as frozen dinners, sugary cereals, crackers and chips, which digest quickly and leave you feeling hungry and likely to consume more calories than you need.
Meals
Map out your meals for the week ahead so your meals are readily available. Not having your meals prepared may encourage you to make poor food choices out of convenience. When grocery shopping, buy the necessary foods to prepare your entire menu for the following week. Take one day per week to make all of your meals. Include a serving of protein and complex carbohydrates at each meal, such as 4 to 6 oz. of grilled chicken breasts, 1 cup of spinach and ½ cup of brown rice. Separate your meals into individual-sized serving containers and store them in the refrigerator.
Snacks
You should aim to have three small meals per day, and include a snack between meals. Eating every three hours helps keep you feeling full throughout the day, which help prevents you from being ravenous at mealtime. Snacks should consist of a balance of proteins and complex carbohydrates, with slightly smaller portions than your meals. For example, have two celery stalks with 2 tbsp. of peanut butter or have a medium-sized apple with a handful of raw almonds.
Considerations
Losing weight involves burning more calories than you consume. Reduce your calorie intake by 200 to 500 calories per day to help encourage weight loss. Closely monitor your calorie consumption by recording your meals in a food journal. Include regular physical activity to increase the number of calories you burn daily, facilitating weight loss. Participate in a balance of strength training and cardiovascular exercise to build muscle, boost metabolism and burn fat. Do not expect dramatic weight loss overnight. Make it your goal to lose between 1 and 2 lbs. per week for healthy weight loss. Weigh yourself each week to track your progress. Consult your physician prior to starting a weight-loss diet.
References
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- Diet Detective; Diet Cheat Sheet; Charles Stuart Platkin; January 2007
- "Fitness"; The 10 Best Foods for Flat Abs; June 2006
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
Member Comments