If you want to lose a significant amount of weight, you need a specialized plan of attack. Weight loss requires creating a calorie deficit, or burning more calories than you consume. To lose 30 lbs. in nine weeks, you need to lose between 3 and 4 lbs. per week. Following a low-fat diet plan will help you eat fewer calories. Engaging in a regular exercise program will help you burn more calories even at rest. Stay dedicated to a well planned weight loss program to hit your goal in nine weeks.
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Write down your weight loss goals on a note card. Post cards with your goals in places where you can see them as positive reinforcement. Aim for the refrigerator door or your bathroom mirror.
Set your calorie goals for weight loss. Record your daily caloric intake with an online weight management tool like MyPlate. Monitor your calories for a few days to see the average number you consume. Subtract 750 to 1000 calories per day to set your daily caloric goal to lose about two pounds per week, notes MayoClinic.com.
Focus your diet around low fat foods. Prepare your meals with foods like lean meats, eggs, fish, soybeans, legumes, whole grains pastas and breads, high-fiber cereals, brown rice and oatmeal to decrease your caloric intake, according to MayoClinic.com. Eating lean proteins helps to build muscle and increase metabolism. Consuming complex carbohydrates help to increase energy levels and keep you feeling fuller longer.
Eat often. Consume smaller meals every three to four hours to speed up your metabolism, notes Natural Health Magazine. Eating frequently helps prevent drops in your blood sugar levels that can cause overeating.
Perform circuit training four times per week to burn a significant number of calories per workout. Train one exercise per body part. Do 30 to 60 seconds of cardiovascular activity after each exercise. Repeat the circuit for 30 to 45 minutes. Expect to burn about 500 to 600 calories per workout, notes Bodybuilding.com.
Do high intensity interval training three days per week to blast calories in a short period of time. Sprint on a bike, treadmill or elliptical machine for 30 seconds and switch to a slow pace for one minute. Repeat for 20 to 30 minutes. Performing high intensity interval cardio can help you burn about 500 calories per workout.
Weigh yourself every week to track your progress. Step on the scale after you wake up after using the bathroom for your true weight. Make adjustments to your program if your results are not on track with your weight loss goals.
Losing 3 to 4 lbs. per week for nine weeks can difficult to sustain over a long period of time. 1 to 2 lbs. per week is the recommended rate for safe and sustainable results, according to MayoClinic.com.
Consult with your physician prior to attempting to lose 30 lbs. in nine weeks.