There are a number of safe and effective methods that will help you in your quest to lose weight. Among these methods is combining regular physical activity and a low-calorie diet. Skipping fad diets will protect you from getting nutritional deficiencies. Besides, they have strict guidelines and it will, therefore, be difficult to maintain until you see significant results.
According to The Center for Diseases Control and Prevention, one should aim at losing 1 to 2 pounds every week. This is important in ensuring weight stays off for the long term.
The "Fat Burning Bible" states that, in order to lose one pound of fat, you have to burn 3,500 calories. Therefore, if you want to how to lose 30 pounds, then you should be ready to burn 105,000 calories. This is daunting yet very possible. In order to do this, you must drastically change your diet and work out consistently. There are times you might need to take dietary supplements.
How to Lose 30 Pounds
Even if it is possible to lose 30 pounds within a short time, you must rely on safe and healthy diets and workout routine. So let's learn how to lose 30 pounds quickly and safely.
1. Proper Diet
Weight loss is all above get rid of the excess calories in the body. So if you want to know how to lose 30 pounds in a short period, you have to take in much less calories than you use up every day.
- Proper Calorie Intake
Ensure you take in 500 to 1,000 calories less than you burn on a daily basis. Most people eat more calories than their bodies can burn. If you are sedentary, eat no more than 1,200 calories but ensure that you don't consume below this amount of calories lest you get nutritional deficiencies. This is according to a registered dietitian, Joanne Larsen, on Ask the Dietitian website.
- The Right Portion
Your diet should include healthy fats (30%), low-glycerin carbohydrates (40%) and lean protein (30%). This is the ideal macronutrients ratio required for effective fat burning according to the "Fat Burning Bible". When you start, gauge your progress by checking your body's fat percentage and body weight. In order for you to lose 30 pounds easily, reduce your carbohydrate consumption to between 30 and 50g daily for 1 or 2 weeks. Do not consume less than 50g of carbohydrates a day. This can adversely constrain the body's metabolic functions needed for weight loss.
Watch out for portion size in every meal you have on a daily basis. According to guidelines by U.S Department of Agriculture, in every meal, one must consume 2 to 3 ounces of lean protein, such as skinless chicken or tofu, half a cup of whole grains such as oatmeal or brown rice and 1 to 2 cups of watery green vegetables, such as zucchini or spinach. Vary the choices of your meal so as to expose yourself to a wide variety of nutrients.
- Foods to Have
You should always consume foods with a high nutritional content. Some of these foods include lean proteins, whole grains and green vegetables. At the same time, avoid sauces, fatty dressings and toppings.
- Foods to Avoid
Avoid discretionary calories like sugar foods, refined flours, alcohol and liquid calories. You should also avoid dessert, soda, white bread and sweet snacks. Although these foods add calories to your body, they have very few health benefits.
- Perfect Meal Plan
You should divide your everyday macronutrients total into 5 to 7 smaller servings of food throughout the entire meal day. The "Fat Burning Bible" proposes 3 main meals, i.e. breakfast, lunch and supper. They should be paired with 2 to 3 mid-meal snacks.
By embracing this eating pattern, your metabolic rate will remain high. There will be no fat storage and cortisol levels will remain low. The latter is a stress hormone infamous of wreaking havoc on the entire weight loss process. Therefore, keeping this hormone at bay can help you to lose weight safe and fast.
2. Physical Workout
Another way to lose weight is to burn more fat and calories that are stored in the body. If you want to lose 30 pounds fast, you have to work out. Here we recommend you some workout activities and provide some exercising guidelines.
- Household Activities
Engage in more physical activity every day, including at-home activity. You can burn extra calories on a daily basis by walking for 5 to 10 minutes after meals. Use the stairs instead of the elevator. You should also perform household chores for yourself rather than hiring someone to perform them on your behalf. For example, you can engage in 50 minutes rigorous household activity like mowing the lawn, gardening or washing windows if you don't have access to the gym.
- Aerobic Activities
To enhance significant weight loss, target 250 minutes of moderate, intense weekly aerobic activity in order to lose 30 pounds. Jog, walk briskly, cycle for 50 minutes or take an aerobic class on a daily basis, 5 days a week. Ensure you exercise frequently when you have the energy and time. Rest for one day to avoid burning out and give your body time to recover.
- Resistance Training
How to lose 30 pounds fast? Resistance treaing is a must. To build lean muscle which is important in accelerating your body's metabolism and creating a lean look, ensure you perform resistance training for at least 2 days every week. You can consecutively repeat an exercise 8-12 times a day. Perform additional sets of exercises to improve on your weight loss progress.
Perform 5 resistance training workouts every week. For instance 30 to 60 minutes every Monday to Friday. You can also follow this with 30 to 60 minutes of cardiovascular exercise like treadmill, exercise bike or elliptical. You can divide your cardio exercise into 2 or 3 different sessions. Aim at burning 500-1000 calories from cardio in order to achieve your goal of losing 30lb. Ensure you take rest one day per week.
3. Fat Burner
Buy a fat burner such as natural diuretic products or whey protein from health stores, for instance Vitamin Shoppe. A Fat burner will speed your weight loss progress 2 to 3 times. Fat burners are not ideal for people with heart disease since they contain caffeine that can adversely affect them. Such people should try Garden of Life's Fucothin, which is a non-caffeinated fat burner. Whey protein is an ideal meal-replacement, mid-meal snack or post-workout shake. Natural diuretic products will help you get rid of unwanted water weight thus speeding up the process of weight loss. But you must drink plenty of water when you take diuretic products.