lose 30 lbsSo you want to lose 30 lbs?  If you’re looking for a quick-fix, magic formula to achieve this, I’m sorry to have to tell you that such a thing does not exist.  Regardless of whether you want to lose 30 lbs, 60 lbs or only 5 lbs, the weight loss process is basically the same and can be summed up in four words: “eat less, move more.”  Let’s look at how this works.

To lose 1 lb of body weight, you will need to burn 3,500 calories.  To do this in a week, you will need to cut your daily calorie intake by 500.  If you want to lose 2 lbs in a week you will need to consume 1,000 calories less per day than you currently are.

Most people would find it difficult to cut their intake by more than 1,000 calories per day, unless they are regularly overeating.  And cutting calorie intake by 1,000 a day could be a struggle for those who don’t overeat but are inactive.  This is where exercise can really help.

If you can burn 3,500 calories per week exercising, you will lose 1 lb per week extra on top of the weight you will lose from dieting.  While 1 lb per week may not sound like much if you have a lot to lose, over the course of a year that would add up to 52 lbs.  This means that, in theory, you could lose 30 lbs in thirty weeks doing nothing more than burning 500 calories per day through exercise.

Being realistic though, a reduction in calories will probably also be needed to lose 30 lbs in thirty weeks.  This is because after a while the human body becomes accustomed to both receiving less energy in the form of food, and an increased activity level, and it will not burn as many calories as it does during the early stages of a diet and exercise program.  So to keep burning the same number of calories through exercise, longer, more intense or more frequent workouts would be needed.

For those who are out of shape and normally sedentary, burning 3,500 calories per week exercising could be a tall order initially.  Burning half that would be more achievable.  As your fitness level improves, you can then increase your exercise efforts, and therefore the number of calories burned each day.

Calculating Calories to Lose 30 Lbs

Before using the weight loss method outlined above, the first thing you will need to do is work out how many calories per day you are currently ingesting.  All you need to do this is a notepad and pen and a calorie counter book or chart.  Alternatively, you can use an online calorie counter, or a software program designed for this purpose.

Step 1 is to record everything you eat for a week.  It’s important to accurately calculate the number of calories you generally consume, so don’t deviate from your typical diet and don’t leave anything out.  Try to make a note of what you’ve eaten right after you eat.  If you don’t do this and try to remember later, you could forget something.

At the end of the week, total the number of calories you’ve consumed.  Once you have this figure you will be able to evaluate your diet and figure out what to cut back on to enable you to lose one pound per week, and to ultimately lose 30 lbs..

If you want to lose 30 lbs and decide you would like to do so at the rate of 2 lbs per week, providing you don’t experience a weight plateau,  you will need to keep your calories at this reduced level for around fifteen weeks.  Centering your meals around foods you enjoy eating will make sticking to your diet easier.  If the foods you like are healthy and not too high in calories, they can stay on the menu.  If they are high in calories, you may still be able to indulge once or twice a week, but with a reduced portion size.

Be sure to include plenty of fruit and vegetables.  Not only are these nutritious, most are low in calories.  It’s also important to drink at least eight glasses of water a day.  Water will fill you up, flush out toxins and help with elimination.

Exercising to Lose 30 lbs

To lose 30 lbs faster or without cutting calories as drastically, you will need to work out.  Along with speeding up weight loss, working out will tone your muscles.

Find an exercise you enjoy doing.  This is very important.  If you haven’t exercised before, you may need to try out a few to find one or two that suit you.  The more calories the exercise burns the better, however, if the exercise is something you just don’t like, you will be better off finding something you do like even if it burns less calories.  This will make it much easier to go the distance with a workout schedule.

The first week you are on this diet you may lose 2 or 3 lbs.   Don’t anticipate this every week or you will be disappointed.  When we start a new diet most of the initial loss is water.  Weight lost in the second and subsequent weeks will usually be less, but the good news is that by this point you will be losing fat.

If you follow the tips above you can lose 30 lbs.  The sooner you begin, the sooner you will be fitting into your favorite old jeans, so what are you waiting for!?

 

 

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