How to lose 30 pounds in 3 months ? Is this the question which appears in your mind all the time? Losing thirty pounds in three months time is obviously a lofty goal, but YES it’s surely achievable if you do the right things on right time. Doctors have recommended that losing 1 to 2 pounds per week as the ideal and healthy rate to lose weight and to lose 30 pounds in 3 months needs you to maintain a rate of losing 2.5 pounds per week which is slightly above the recommendation. People lose weight at varying rates depending on many different factors, from their genetic structure to their gender to the amount of muscle mass they have. So, a simple weight loss goal for one may prove to be very difficult for another. Go through this article for some mind blowing methods and life-hacks which will help you to achieve your weight loss goal just in your time limit without deteriorating health.
Why Lose 30 Pounds in 3 Months ?
People have their own requirements regarding their health goals. Some are engaged in relationships and want to impress their partner. Some are about to complete their education and after that wants to pursue career in modeling. Some sportsperson wants to improve their performance. Some people just wants to look healthy which boost their confidence and help them achieve their life goals.
Out of all these, maximum have a specific time limit to drop a specific number of pounds. Losing 30 pounds in 3 months time is one of the target which maximum people aim for. This keeps them healthy and also 3 months time is not a longer period.
Is It A Possible Target You Are Aiming At ?
As we have mentioned above in the very first paragraph that losing 2.5 pounds per week get you closer to achieve your goal of 30 pounds in 3 months which can also be called as healthy weight loss by the doctors as well as by the Centers for Disease Control and Prevention. Hence, we can say that your goal is viable as well as healthy.
Generally speaking weight loss happens when you reduce your calorie intake below what you burn. So, if you eats more calorie than you burn, it increases weight and similarly when you burn more calorie than you eat, it reduces your weight. To lose 30 pounds in three months, you’ll have to create a deficit of 8,750 calories per week — or about 1,250 calories per day. Going below or above the said calorie level may be unhealthy and unsustainable.
But if you have a significant amount of weight to lose, consult with your physician or use an online personal diet planner, which estimates your daily calorie maintenance needs to ensure you can safely achieve your weight loss goals.
How To Lose 30 Pounds in 3 Months Safely ? (Tips & Methods)
From diet plans to lifestyle changes, there are many different options which helps you in all aspects to lose 30 pounds or more in 3 months or lesser time. You may choose your option from the given alternatives which suits you and your goal.
A Correct Weight-Loss Diet Plan
A sensible weight-loss diet plan teaches you reasonable, maintainable habits so you’ll stay in control of your weight your whole life. A study by Loyola University says that physical activity has many health benefits including fast weight loss. But this is not the case, exercising alone is never going to help you getting your weight loss goals in time. The mistake that many make is that they burn extra calories while exercising but they try to compensate for that extra burn by consuming more calorie in the form of foods and beverages. How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight.
As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. Hundreds of diets have been created, many promising fast and permanent weight loss. It is important to look for a plan that includes strategies for maintaining weight loss without losing natural body health.
Making fruits and veggies part of your regular diet can reduce the risk of developing certain diseases and provides your body with nutrients that are essential for good health. Find your balance between food and physical activity, by balancing the calories you take in from food with the calories your spend each day. In your daily diet, aim to eat a mix of staple foods such as wheat, maize, rice and potatoes with legumes like lentils and beans, plenty of fresh fruit and veg, and foods from animal sources
Once you know how to determine whether a weight loss diet is healthy, you’ll need to narrow your choice down to one that suits your own lifestyle. The exact ingredients of a healthy diet will depend on different factors like how old and how active we are, as well as the kinds of foods that are available in the communities where we live. Try our custom diet planner to get a perfect diet plan.
A perfect diet plan can help you to lose 30 pounds in 3 months or lesser time without depreciating health.
Cardio Workout to Burn Fat
Fortunately, there is a good choice of cardio workouts to choose from which are extremely effective which you can do without a gym membership.
Whether on the track or the treadmill, sprinting is one of the toughest forms of cardio but as an alternate running stairs or walking proved to be very effective. Running at a steady, moderate pace is a sure way to burn fat and calories, but stair climbing offers another popular way to burn fat and calories because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking.
Not just an activity for the school playground, skipping is a portable way of giving boost to your cardio for fat loss mission. Jumping is an effective way to raise your heart rate. Use a jump rope, or jump on and off a box or step. Moreover, it’s cheap, easy to do, increases foot speed, and burns a ton of calories.
No cardio compilation would be complete without burpees. They challenge every part of your body and burn the extra calories in no time.
Don’t overlook kettlebell training it comes to cardio for fat loss. It is a proven professional way of losing some extra pounds. While a kettlebell workout isn’t technically a cardio-only exercise, its calorie-burning effects are too high.
Mountain climbers is one of the most result oriented and most travel-friendly exercise because they require no equipment and take up hardly any space.
If you tend to get hot working out, swimming is a great alternative. It also works your whole body and is low-impact. Swimming is a total-body workout that starts the second you begin treading water.
Boxing is also great for cardio. There are also plenty of boxing classes you can try.
Jump Squats: You’ll perform a bodyweight squat with your arms straight out in front of you or bent with your hands behind your ears. At the bottom of the squat, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.
You can get a great workout on either a stationary, recumbent, or “real” bicycle.
Many other cardio exercises which you may find interesting as well as giving ultimate results includes, rowing, sprinting, circuits, Elliptical Machine, speed skater lunge, planks and many more.
Use these cardio exercises to lose 30 pounds in 3 months or less.
Meals to Avoid to Lose Pounds
The foods you eat can have a major effect on your weight. If it can help you to lose weight then it can also make you gain weight. Here are some of the foods to avoid when you’re trying to lose weight.
Many sugary beverages, such as sodas and fruit juices, are very high in added sugars but often low in other nutrients. Intake of these beverages adds calories to the diet. They are strongly associated with weight gain and can have disastrous health effects when consumed in excess.
Despite being low in calories, soy sauce is extremely high on sodium that can leave you bloated and increase the risk of hypertension. Sodium also make you gain weight without your knowledge.
You probably already know that french fries and potato chips are fattening and can often hide dangerous levels of sodium.
White bread is highly refined and often contains a lot of added sugar.
Baked foods, such as cookies, pastries, and many premade desserts, are often very high in added sugars, including fructose. Many baked foods also contain trans fats. As per a study, participants who ingested fructose experienced greater hunger and desire for food than those who ingested glucose.
Even average wine drinkers consume up to 2,000 extra calories every month.
When you’re trying to lose weight, avoid those fatty ground beef blends of 70% lean 30% fat.
Candy bars are also extremely unhealthy.
Fast foods like, hamburger, crackers, chips, white pasta includes adds some extra pounds.
Control your tongue and avoid these unhealthy eatables to avoid gaining extra weight and you can achieve your goal of losing 30 pounds in 3 months or less.
Intermittent Fasting to Lose 30 Pounds in 3 Months
There are many different ways to lose weight. Intermittent fasting is one of those ways which can help you to lose 30 pounds in 3 months or less. Intermittent fasting is an eating pattern that has become popular among the people who are looking to lose weight fast that involves regular short-term fasts. Intermittent fasting may have some health benefits, including weight loss, but is not suitable for everyone. Intermittent fasting also offers big benefits for your body and brain. It can ward off chronic disease, help your body work better and improve your mood.
It’s true that fasting — that is, eating little to no food — will result in weight loss, at least in the short term. Most types of this dietary pattern focus on limiting your meals and snacks to a specific time window — typically between 6 and 8 hours of the day.
There are several different intermittent fasting methods. 16/8 Method recommends you to skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm. The 5:2 Diet system recommends only eating 500-600 calories on two days of the week, but eat normally the other 5 days. Eat-Stop-Eat method allows to do one or two 24-hour fasts each week. Warrior Diet, which entails eating very little for 20 hours each day. A person fasting in this way consumes all their typical food intake in the remaining 4 hours.
Fasting has several effects on a person’s body. Intermittent fasting triggers a perfect storm of metabolic changes to tackle weight loss. How does it affects:
- Reducing levels of insulin, which makes it easier for the body to use stored fat.
- You tend to eat less when you limit the amount of time you can eat during the day.
- Restricting your meals to a strict time window may naturally decrease your calorie intake.
- Some studies showing that intermittent fasting may be beneficial for holding on to muscle while losing body fat.
- Intermittent fasting is a pathway to the fat-burning state of ketosis. To maximize weight loss, eat a ketogenic diet between periods of fasting.
Lifestyle Changes can also help you to lose 30 pounds in 3 months or less
- Eat Breakfast Every Day. Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day.
- Find opportunity to take stairs. Taking stairs in place of lift is a simple example which may help you to lose few pounds.
- Don’t fear fat. Foods containing these good fats include avocados, walnuts, olive oil, salmon, tuna, dark chocolate, and flaxseed.
- Avoid Kitchen at Night. Establish a time schedule when you will stop eating so that you won’t give in to the late-night snacking while watching TV.
- Limit packaged, processed foods. Packaged foods tend to be high in sodium, fat, and sugar. At the same time, replace them with healthier snacks.
- Avoid fad diets. Fad diets promote unhealthy eating habits, and overly restrictive eating patterns may contribute to cravings and overeating.
- Control Your Environments. Everything from stocking your kitchen with lots of healthy options to choosing the right restaurants.
- Incorporate strength training into your routine. You may try knee push-ups, squats, crunches, lunges, and chair dips.
- Eat slowly. Some studies suggest that eating your food slowly can reduce calorie intake and meal size, which could bolster weight loss.
- Stay Hydrated. It is recommended to drink at least half of your body weight in ounces of water a day.
- Get plenty of sleep. Studies show that sleep deprivation is tied to a higher risk of weight gain. Sleep quality also matters.
- Trim Portions. Most of the portions served both in restaurants and at home are bigger than you need.
- Use a fitness tracker. Get yourself a fitness tracker to help you monitor how many calories you’re burning, how much sleep you’re getting, what your resting heart rate is, and what your eating habits are like.
- Reduce stress levels. Increased stress levels are linked to a higher risk of weight gain and may contribute to issues like emotional eating.
Be Positive and Realistic
Setting realistic goals and tracking your progress are key to your success. If you’re trying to lose weight, it’s important to set reachable goals. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. According to the Centers for Disease Control and Prevention (CDC) , it’s 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
As per CDC, “evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.” To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day by eating less and exercising more.