Losing 30 lbs. in eight weeks requires burning 105,000 calories because each pound of weight loss equals 3,500 calories burned. This does not, however, take into account the complex nature of body composition, which includes bone mass, muscle, water weight and body fat. By combining diet, exercise, supplements and a few other fat-burning strategies, you can reach your goal of losing 30 lbs. in eight weeks.
Step 1
Mix one packet of the natural sweetener stevia, 2 tbsp. apple cider vinegar and 8 oz. of distilled water, and drink it three to five times a day as an excellent hunger suppressant, which may support your weight loss goals.
Step 2
Perform five resistance-training workouts each week--for example, 30 to 60 minutes each Monday through Friday. Follow this up with 30 to 60 minutes of cardiovascular exercise; since cardio is cumulative, you could separate your 60-minute daily total into two or three separate sessions. Shoot for burning 500 to 1,000 calories from cardio every day to stay on target for your 30 lb. weight-loss goal. Take one day off per week from all formal exercise and training.
Step 3
Consume 30 percent of your nutrients from healthy fats, 30 percent from lean proteins and 40 percent from low-glycemic carbohydrates. According to Mackie Shilstone's "Fat Burning Bible," this is the optimal ratio of macro-nutrients for fat burning. Divide your daily macro-nutrient totals into five to seven smaller meals throughout the day. This means three main meals--breakfast, lunch and dinner--paired with two to three mid-meal snacks. This mode of eating will keep metabolic rate high, prevent fat storage and keep cortisol levels low.
Step 4
Create a caloric deficit by eating 500 to 750 fewer calories per day. Maintenance calories are those you need to maintain your body exactly as is. Since you want to lose 30 pounds quickly, you must reduce those drastically, yet not so much that metabolic factors grind to a halt. Free resources are available to calculate your maintenance calories.
Step 5
Consume one "cheat meal" per week, according to the "Abs Diet" by David Zinczenko. For one meal per week, eat whatever you have been craving all week: pizza, ice cream, or a cheeseburger for example. This can help you reach your goal by eliminating food cravings, keeping your body out of starvation mode and allowing your metabolism to continue operating at a high rate as your diet progresses. Keep the "cheat" to one meal on one day out of each week.
Things You'll Need
- Whey protein powder
- Natural diuretic
- Fat burner
- Apple cider vinegar
- Distilled water
- Stevia
- Workout program
- Cardiovascular exercise equipment
References
- The Abs Diet; David Zinczenko; Rodale Inc., 2004
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
- Homemade Supplement Secrets; Jeff Anderson; CQC LLC, 2009
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