How to Lose 30 Pounds in 3 Months
To lose 30 pounds in 3 months, you will need to lose not less than 2.5 pounds every week. Fitness experts say that losing anywhere from 1 to 2 pounds a week is perfectly healthy. Therefore, putting your goal at losing 30 pounds in 3 months can be considered reasonably healthy and realistic. However, to achieve your goal, you have to put in a lot of work, dedication and sacrifice. To master the art of losing weight, you always have to go back to the basics. It is not complicated at all.
General strategy to lose 30 pounds in 3 months
No matter the approach, all people who want to lose weight fast must consider having a calorie deficit. It is really all about burning more calories than you consume. Putting to work all the stored fat cells will aid weight loss. Therefore, you must be aware of the number of calories you are consuming now. This will help you calculate the calories you need, to start seeing tangible results. Start by looking at the calories you need to maintain your current weight. Using an online calculator is the simplest way to achieve the figures.
Your age, weight, height, level of activity and gender will all determine the number of calories you need to consume a day to maintain your current weight. If you need 2,500 calories to retain your weight, then cut 500 to 1,000 calories to achieve weight loss. You will therefore need to consume 1,500 to 2,000 calories. This basic equation will be responsible for the results you get in 3 months.
Now, putting all the above into action is where the rubber meets the road. The approaches you create to cut these calories will really bring success. The good news is that there are very effective strategies that work if you are dedicated. Before looking at how to implement the weight loss, consider a few precautions.
Precautions before choosing weight loss programs
There are many who become over-excited in their weight loss endeavors. This can lead to a drastic reduction in calories that is unhealthy. In a bid to cut your caloric needs, you should avoid going under 1,200 calories a day. Also, whether you have any medical condition or not, you should consult your health care provider or dietitian. This is to ensure that you do not compromise on your nutritional needs. From vitamins to minerals, every person has specific needs, an expert should guide you accordingly. It does not make sense to lose weight and lose health.
Losing weight is a gradual process. You may not see immediate results after a week. The results could also differ from week to week. Therefore, having an open mind is crucial. Above all, be very consistent if you want to drop 30 pounds in 3 months. Do not go overboard where exercising is concerned. Others will under-exercise and this is counterproductive as well. With all the above in mind, below are practical guides that will assist you lose the weight in 3 months.
Guide to lose 2.5 pounds weekly
1. Invest in a food journal
To many people, keeping tabs on the food you take every single day can be too much to ask. However, if you are serious about dropping the weight; this should be the least that you should do. A food journal is basically a list of every food that you consume each day. You can keep a hard copy or you can use an online or mobile app. Every single day, you can analyze the total calorie consumption and make necessary adjustment as needed. Being diligent will help you take full control of your weight loss results. The journal will help you get creative where diet is concerned; in a bid to cut extra calories while retaining the nutritional value. Some people would rather keep a mental journal and as you know, this does not work very well. You have to be accurate without making assumptions to see desired results. Remember, every single thing that you eat matters.
2. More protein plus fiber spells weight loss
People who have lost weight or those who maintain their weight effectively swear by protein and fiber. This does not necessarily mean cutting off your carbohydrates. It means that you increase both protein and fiber in your diet. These two promote satiety and this is the first benefit. Most people overeat because they need to feel full. Another benefit is enhanced metabolism. Fiber optimizes digestion to eliminate toxins and to boost overall gut function. Digesting protein burns more calories as well. Another merit is that these two can help you tackle cravings; especially where sweet bites are concerned.
Increasing your protein by 30% is advised. This will mean reducing your carbs. Processed carbs like cakes, cookies and all white flour and rice products are counterproductive. The idea is to add wholefoods in the right quantities. Go for whole-bread and brown rice for example. The best sources of protein include fish, eggs, nuts, seeds and lean meats. Your fiber sources include legumes, nuts, vegetables, seeds and fruits. A health expert may recommend taking some supplements to meet your daily nutritional needs. Once your diet is rich in fiber and protein, you will start to see good results.
3. Water is your ultimate weight loss drink
When you want to drop 30 pounds in just 3 months, what you drink matters greatly. The last thing you need is to fill your body with empty calories that leave you hungrier and yearning for nutrition. Therefore, things like soda and fruit juices will not work for you. Water is your best friend in this weight loss journey. You not only feel fuller but you actually refresh your body while promoting hydration. Water has no calories and to this end, you can drink all your want. Those who love their coffee and tea should observe moderation when it comes to added sugar. If you can take without sugar; the better. Otherwise, caffeine can boost metabolism slightly to your favor.
Fresh fruit juices can be nutritious. However, they are also full of sugar and calories. To this end, drink with caution and limit the intake. Fresh coconut water is advised when you are looking for something sweet. You get about 46 calories per cup and this is not too bad. When you are in doubt, always choose water to quench your thirst. Drinking mainly water for 3 months first will help you see the results. Many experience rejuvenation with improved metabolism. When it comes to alcohol, it is better to avoid it at all cost. However, you can arrange for a cheat day with moderation. Alcohol works to dehydrate your body while adding calories.
Adding some lemon to your water can break the monotony. A piece of pineapple can also add great flavor to water to boost your morale. Experts advice taking at least 8 cups of water daily. However, you must take small sips throughout the day. Some people will opt to go for low fat milk as a quick drink. Knowing the caloric levels is the key. Anything flavored with additives is best left on the shelf.
4. Leverage on physical activity
Being active physically is a great way to burn extra calories. Start small and get 20 to 30 minutes of activity daily. You can walk or ride a bike. Joining a gym is a good option whenever possible. With all the above approaches, you should lose 30 pounds in 3 months.