In fact, multiple studies have found that an increased intake of sugar-sweetened beverages may be linked to weight gain and obesity 6 , 7. For best results, cut back on beverages like soda, sweetened tea, fruit juice, and sports drinks and opt for water or unsweetened coffee or tea instead.
Adding more protein to your diet is a simple strategy to help speed up weight loss. According to one small study in 15 people, eating a high protein breakfast reduced levels of ghrelin, the hormone that stimulates feelings of hunger, more effectively than eating a high carb breakfast 8.
Another study in 19 people showed that doubling daily protein intake significantly reduced calorie intake, body weight, and fat mass over 12 weeks 9. Meat, fish, and poultry are a few high protein foods that can be easily incorporated into a healthy weight loss diet. Fiber, a nutrient almost exclusively found in plant foods, cannot be digested by your body Soluble fiber , in particular, is a type of fiber found in plant foods that absorbs water and can slow the emptying of the stomach to help keep you feeling full for longer Soluble fiber can also stabilize your blood sugar levels to prevent spikes and crashes, which could lead to increased hunger One study in women found that each gram of fiber consumed was associated with 0.
Another recent study in 50 people showed that drinking a high protein, high fiber beverage before meals reduced hunger, the desire to eat, and food intake — all of which could be beneficial for weight loss Fruits, veggies, whole grains, legumes, nuts, and seeds are a few healthy examples of foods that are high in soluble fiber.
Drinking more water is a quick and convenient way to boost weight loss. In fact, some research suggests that drinking a cup of water before each meal can reduce your calorie intake to increase weight loss. Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds. In addition to switching up your diet, making a few modifications to your lifestyle can also boost weight loss.
Cardio, also known as aerobic exercise, is a type of physical activity that involves increasing your heart rate to burn extra calories. According to one study, participants who did cardio 5 times per week lost up to Ideally, try to squeeze in at least — minutes of cardio per week, or between 20—40 minutes per day It enhances physical performance, functional independence, walking speed, movement control, and cognitive abilities, among other benefits. Resistance training increases lean body mass and boosts the number of calories the body burns while at rest , thus, effective weight loss in the long run.
According to PubMed , week resistance training reduces fat weight by 1. Based on this, it will take you about 75 weeks to lose 30 pounds if you are relying on resistance training alone. Some of the resistance training activities include lifting free weights, push-ups, crunches, squats, planks, and using weight machines.
Always start by warming up for five minutes by doing light aerobics. Aerobics or cardio workouts increase the heart rate, which leads to burning off extra calories. These exercises build muscle mass and remove body fats. In order to lose 30 pounds within a considerably shorter period, aerobics is a must-do. Take minutes daily to do aerobics. These exercises include biking, jogging, walking, hiking, swimming, and boxing.
Research by NCBI proved that aerobics alone without a change in diet causes a significant weight loss 3. It was found that doing cardio 5 times a week can result in a weight loss of up to Therefore, if you are wondering how long it takes to naturally lose 30 pounds by exercising without dieting, the answer is about 26 months.
This physical activity entails alternating between bursts of intense workouts and moments of rest. By doing so, you will keep your heart rate high. This type of exercise is proven to burn more calories than others, such as aerobics and resistance training 4. To begin, alternate between seconds of HIIT, such as high jumps, jumping rope, or burpees, followed by minutes of rest.
Always consult an approved personal trainer before undertaking any exercise. Our app will help you restructure your habits, remold your life and crank up your fitness results!
Apart from dieting and working out to lose 30 pounds, you may also practice these healthy habits:. When you lose a significant amount of pounds, there will be visible changes. For instance, you will have a thinner face or smaller waist. Later, fat will melt from stubborn regions. Weight loss is influenced by other factors such as age, heredity, gender, and baseline activity. It is, therefore, necessary to get a green light from your doctor or dietitian before beginning any weight loss routine.
These experts will also help customize the perfect diet and exercise routine for you. In the same ratio, if you reduce your energy intake by calories every day of the week, you will need about 30 weeks to lose 30 pounds.
A keto diet is a high-fat, low-carb diet. The period differs. Some r eviews show that one can lose about 10 pounds in 3 weeks, meaning that it takes about 9 weeks to lose 30 pounds while following a ketogenic diet Others claim to have lost 30 pounds a month by following this eating plan. To lose that kind of weight in the nine-week in time period will require having a plan and dedication, but you can meet that goal if you put your mind to it.
To lose 30 pounds in 2 months, focus on eating a lot of lean protein, which will help you feel more full and eat fewer calories. You should also try to do cardio and strength training exercises every day so you're consistently burning fat.
For example, you can go running one day and then do squats and push-ups the next. Also, make sure you're not skipping meals since that can actually trigger your body to start shedding muscle instead of fat. To learn how to choose a diet that's right for you, scroll down! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article.
We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. Know what you have in store. Starting off an article about weight-loss this way is hardly motivating, but it helps to cut to the chase: It's extremely difficult to lose 30 pounds in two months.
Expert doctors and dietitians agree that losing 1 to 2 pounds per week is healthy. While it's certainly possible to lose 30 pounds in two months, whether or not it's healthy is another question. Healthy weight loss comes from trimming pounds off of fat reserves without triggering the starvation response. When you cut down your caloric intake so low that your body thinks you're starving, it actually begins shedding muscle instead of fat.
This is not a healthy trend. It's hard to drop pounds simply by eating less, too which is unhealthy depending on what kind of food it is. Fat is needed, but it isn't healthy to overdose the amount. Protein is needed significantly for your health. They are used to make muscles, tendons, skin, and organ.
When you cut your calories significantly, your body actually has a harder time shedding pounds. This phenomenon is called diet induced adaptive thermogenesis. Whatever it is — and as crazy as it sounds — you need to take in calories in order to lose weight. Know how many burned calories it takes to lose weight. There are 3, calories in a pound. This means that you need to burn 3, more calories than you take in during the day in order to lose a pound of weight.
For reference, you can expect to burn between and calories running a mile at a semi-comfortable speed. Learn about other factors involved in losing weight. Luckily, humans can shed weight several different ways. There's muscle loss, fat loss, and water loss.
Much of the weight you can expect to lose during your two months will come from water loss, and that's fine. If you combine a healthy lifestyle with regular exercise and a Spartan workout routine, you'll be able to achieve your goal. Set weekly or monthly targets for yourself to keep you motivated.
Many people start exercising and fail to see immediate results. Instead of falling victim to this dieter's dilemma, break down your goals into more manageable chunks so that if you fail to see immediate results, you don't get discouraged and quit. You want to lose 30 pounds in two months, so your mini goals are losing 15 pounds per month or 3. Losing 30 pounds can seem daunting. Losing 15 sounds more manageable.
Losing 3. Method 2. Find out your basal metabolic rate , and take in fewer calories than you're expending. Your basal metabolic rate is a calculation of how many calories you typically burn during the day. In fact, it's part of how the 2, calorie per day diet was devised. Calculating your BMR is very simple. Type in "basal metabolic rate calculator" into a search engine and enter in information relating to your gender, age, height, weight, and pregnancy status.
Don't skip meals. Even if the key to successful dieting is taking in less than you burn, the way to do it doesn't involve skipping meals. Skipping meals is likely to trigger the starvation response see above , as well as making binge eating more tempting.
Eat lean protein. A high-protein diet is essential to losing weight. Studies have shown that participants following a high-protein diet eat fewer calories, report greater satisfaction, and feel more satisfied and less hungry than they had before starting the diet.
Sources of great protein include: Lean meats, such as turkey and chicken breast Fish, such as tuna Lean dairy, such as skim milk or cottage cheese or low fat yogurt Soy-products, like tofu Beans and legumes, such as kidney beans and lentils.
Prioritize complex carbs over simple carbs. She also makes herself post-workout protein shakes, using Shakeology superfood protein powders, in between well-balanced, primarily plant-based meals. Nutritionist Lisa Jubilee MS, CDN lauds the protein powder brand as well, "Any smoothie made with Shakeology powder functions as both a balanced meal and a multi-vitamin. It's also a phenomenal post-workout muscle recovery drink.
It's my daily dose of dense nutrition. If you get easily bored at the gym, take advice from Instagrammer Kacie and hit the outdoors. While she incorporates some machines, the majority of her photos are taken outside, hiking. If you live in a place where regular hiking is possible, taking advantage of the scenery can be a fun—and distracting—way to sneak in some exercise and also, we envy you!
Once you reach your goal, it doesn't mean it's time to cancel your gym membership. Getting in shape is a lifestyle change, not a quick fix, taking long-term dedication. This Instagrammer has maintained her fit figure for years since her pound weight loss, with steady intense workouts.
Laurel ate like a cavewoman and saw the pounds melt off. It's not as crazy as it might sound. The paleo diet eliminates foods that our bodies haven't adapted to eating, such as dairy and refined foods, focusing on what is foraged, scavenged, or caught. Weight loss following this type of diet has been proven in studies, and it apparently also worked wonders for this Instagrammer. Krystal Bowman is another great example of how to lose 30 pounds by exercising at home.
With weights and a medicine ball, she's transformed her body in a matter of months, dropping more than 30 pounds.
There's countless waist-whittling tools you can easily add into your everyday routine, too—and you don't even need to splurge on weights!
Their key to success? Following their own unique weight loss strategy. By Samantha Lebofsky.
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