Every day you are dreaming about losing weight quickly, you are searching for many ways to lose 30 pounds in 30 days, is this actually possible or not?
This article would help you a lot in your plan for losing 30 pounds in 30 days.
In fact, the standard weight loss that is considered to be healthy is losing one or two pounds per week, thus, if you add this up you will find that you are only going to lose about ten pounds maximum in a month.
So, this means to reach your goal, which is to lose 30 pounds in 30 days you have to plan for losing one pound per each day, this may look a little bit difficult but can it be done in reality?
Can we lose 30 pounds in 30 days?
If we look at how much calories does the body need in a day, you will find that in general, the body needs about 1600 to 2000 calories per day. Moreover, the equivalent weight of a pound is about 3500 calories, thus, if you need to lose 30 pounds in 30 days, you have to consume less than these calories and burn more than this number.
Moreover, you should think about consuming 1000 to 1200 calories only per day, this in addition to increasing your energy output to more than 3000 or 4000 calories.
So, in order to lose this weight quickly, you have to commit a weight loss program, with a low-calorie diet and an intense workout daily schedule.
You would have to set a proper plan, choose your food, watch up to your proteins, you should shed light on every unwanted pound in these 30 days and do more exercises.
However, you should keep in your mind that how fast is or how slow is losing your pounds depends mainly on how much calories you cut and how much exercise you added to your daily plan.
Ways to lose 30 pounds in 30 days:
There are many ways that would help you to lose 30 pounds in 30 days, however, you should first keep in your mind that what is more important than losing this weight quickly is how to achieve your target in a healthy way, which will not affect your body and overall health badly. Thus, it is important to follow up some tips to keep sure that you are losing weight in a healthy manner.
1. Count Your Calories:
First of all, you have to focus on the calorie intake, try to reduce the calories you consume per day to be within the range 1000 to 1200 calories.
This, of course, requires a lot of your attention to the calories of your meals per day, so, it is important to set a schedule for your daily meals with a plan for every meal to contain the minimum amount of calories as much as you can.
2. Stay Away From Junk:
A second important tip is to keep soda, sweets and fast food out of your daily meal list during the 30 days of your diet. The healthy alternative is to eat fruits, and it is better to have full fruits than drinking fruit juices.
Moreover, it is important not to eat processed food and junk food as they actually contain a large number of unhealthy calories.
3. More Proteins And Fats:
A third tip is to keep more protein and fats in your daily meal, as eating more protein and fiber would help you a lot to reduce your consumption of high-calorie foods.
In addition, it is important to know that protein plays a critical role in helping your body to burn the stored body fat, which in turns provides you with energy; moreover, the protein helps you to maintain your muscle mass.
4. Eat More Fibers:
Regarding the importance of eating fibers (¹), this would help you a lot in the process of digestion and improve the rate of metabolism. Thus, you should eat a lot of green and leafy vegetables as they are considered as fiber-rich foods.
5. Exercise And Exercise:
Finally, one the important tips that would help you to lose 30 pounds in 30 days with a healthy manner is to do more exercises.
Actually, one of the ways that help your body in burning a lot of calories is engaging in high-intensity workouts.
This, of course, is necessary if are looking for losing your weight in a healthy manner and at the same time, you are willing to strengthen your body.
Physical exercises, as a matter of fact, would help you to burn extra 1000 calories per day, and this, in turn, would help you to lose about additional two pounds per week.
So, try to follow all these tips while planning for losing 30 pounds in 30 days, in order to have a healthy weight loss.
Now, we can introduce to you some of the effective ways that would help you to lose 30 pounds in 30 days.
1- Load Up In The Breakfast:
One of the main important meals in your day is the breakfast.
Eating your breakfast simply helps your body to produce enzymes to process fats in an efficient way. Thus, your breakfast is a sign for your body to start metabolism and prepare your body for the day ahead.
So, never skip this important meal, and usually load up in the breakfast with a heavy and healthy food, while throughout the rest of the day eat light meals.
2- Make a Journal for Counting Calories:
It is a big challenge to lose 30 pounds in 30 days, so you have to be very careful about what you eat.
You can use a journal for counting your daily calories in order to follow up the calories that you consume per day and to make sure that you are on the right track.
3- Eat Complex Carbohydrates:
You should know that there is a big difference between simple carbohydrates and complex carbohydrates (²).
The body, in fact, easily digests the simple carbohydrates, and the excess of them are stored as fats in your body, while the body slowly digests the complex carbohydrates and thus they will stay full for a longer time.
Complex carbohydrates include yams, whole grains, and brown rice, so try to keep some of these carbohydrates in your daily plan of your meals.
4- Drink Water:
Drinking water would help you in losing weight and in having a better skin.
This may be returned to the fact that when the body is well hydrated this would increase your body metabolism in return.
In addition, drinking a plenty of water would help you to feel fuller and then your desire to eat will be less.
5- Strength training:
To drop pounds, you need to build muscles, and thus you can have a more efficient fats burning.
Strength training would help you a lot in this as it will give you more muscle mass and of course better strength too.
6- Burn more:
In order to burn more to lose your weight, you have to burn more than what you actually consume.
Online calculators would help you greatly to check this, however, it is better to determine how much you need to burn per day through an expert, who will provide you with an exercise program that would help you to achieve your goal.
7- Healthy Fat and Lean Protein:
Not all the fats are unhealthy, some fat types are healthy and that is highly recommended to incorporate into your diet plan.
Healthy fats include flax seeds, avocados, nuts, and salmon. The healthy fats are important because they would help you to keep the cholesterol levels in your body regulated and would even keep your heart in top shape too, which is completely different from the saturated fats which cause heart diseases.
Moreover, try to incorporate lean protein into your diet plan such as lean meats, soy products, beans, low-fat dairy, as protein helps a lot in losing weight.
The importance of proteins is regarded to the fact that muscles burn calories, thus when you have more muscles through consuming more protein, this would help your body in return a lot of burning fats.
In summary, to lose 30 pounds in 30 days this is not an easy task, rather it is a big challenge, however, to achieve your goal you have to get rid of your negative thoughts and to be patient.
Never be disappointed when the changes are not significant in a few days. However, it is better to focus on your goal and set a strategic plan. Be careful about what you eat, calculate and watch up to your calories, drink water, and follow the tips of losing weight in a healthy manner.
You can even get a diet plan from an expert, to make sure that your body is having all the nutrition needed in order to function efficiently and in a good manner.
In addition, never forget that it is all about the healthy manner of eating and exercising more that would help you to lose 30 pounds in 30 days in a healthy way.