Losing 30 pounds fast and easy sounds like an impossible goal. However, if you are 30 pounds or more overweight, then you clearly need to make a change. By adapting the way you eat and incorporating both resistance and cardiovascular exercise, you can quickly turn your body into a fat-burning machine. In addition, a few choice supplements might speed up your progress allowing you to lose 30 pounds even faster and easier.
Step 1
Create a caloric deficit by eating 500 to 750 fewer calories than your maintenance calorie level. Maintenance calories are those required to maintain your current weight, and can be calculated by a personal trainer or using any one of the many free online calculators. To avoid hunger while reducing calories, fill up on nutrient-dense foods (such as fruits and vegetables), as they tend to have fewer calories than other food options.
Step 2
Eat five to seven small meals throughout the day to keep your metabolism burning calories all day long. Mackie Shilstone, the author of "The Fat Burning Bible," recommends three main meals, and two or three mid-meal snacks. This small change in dietary habits can have a huge ripple-effect on your weight-loss results. Eating more frequently keeps blood sugar lower, prevents fat-storage, keeps food cravings in check, and blunts the release of the stress hormone cortisol, which can sabotage your weight-loss efforts.
Step 3
Add a workout program to your weight-loss repertoire. Perform three to five resistance training workouts each week, for a duration of no longer than an hour. "The Abs Diet" by David Zinczenko includes a great beginner workout, which emphasizes burning fat and building muscle. Effective online programs include "Xtreme Lean" by Jonathan Lawson and Steve Holman, as well as "Combat the Fat" by the "Muscle Nerd" Jeff Anderson. These workouts not only burn fat, but they also build muscle, which is so metabolically active that it burns more calories at rest than any other body tissue.
Step 4
Add as many sessions of cardiovascular exercise as you can. Strive for at least 30 minutes three times per week. Try doing your cardio immediately after your resistance training, as this will help tap directly into body fat stores for energy, according to "Xtreme Lean." Remember that cardio training is cumulative, so several short sessions that total 30 to 60 minutes are as effective as one long session of exercise.
Step 5
Buy a few supplements from your local health retailer to support your weight-loss goals. Whey protein powder makes a great mid-meal snack, and can be used as a meal-replacement or pre- or post-workout shake. Fat burners can speed up your weight-loss. Many of them have high amounts of caffeine, however, so if you're sensitive to caffeine, try non-caffeinated products such as Fucothin by Garden of Life, Forslean, and/or 7-keto.
Step 6
Drink plenty of water. According to the "Muscle Nerd" Jeff Anderson, water enables your body to burn more fat, recover more quickly from exercise, and flush unwanted toxins from the body. Start with one full glass with each of your five to seven meals, and sip water from a bottle as needed during the day.
Things You'll Need
- Workout program
- Cardiovascular exercise equipment
- Whey protein powder
- Fat burner
References
- The Fat Burning Bible; Mackie Shilstone; John Wiley and Sons Inc., 2005
- Combat the Fat; Jeff Anderson; CQC LLC, 2009
- The Abs Diet; David Zinczenko; Rodale, 2004
Member Comments