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How to Lose 30 Pounds in 3 Months With Intermittent Fasting One of the best ways to lose 30 pounds in 30 months is to use intermittent fasting for weight loss. With intermittent fasting, you’ll instant lower your daily calorie intake (3). This is necessary if you’re trying to lose weight.
The three months allows you to safely lose 24 pounds, and maybe as much as 30 pounds. You may lose more than 2 pounds per week in the first couple of weeks, because diet and exercise lifestyle habits cause you to drop extra water weight in the first few weeks. To lose 2 pounds per week, you’ll need to eat about 1,000 calories fewer than you burn.
Consult with your physician or use an online basal metabolic calculator, which estimates your daily calorie maintenance needs, to ensure you burn at least 2,450 calories daily. This ensures you can safely trim the 1,250 calories daily to lose 30 pounds in three months.
Summary: According to experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate, while losing more than this is considered too fast. However, you may lose more than that during your first week of an exercise or diet plan.
How long does it take to lose 30 pounds?
First of all, it’s completely possible for you to lose 30 pounds in 3 months. But you should know it’s going to be a lot harder to reach this goal if you’re just going by traditional weight loss methods. To reach this goal of losing 30 pounds in 3 months you’re going to have to take things up a notch. But have no fear since here you’re going …
Begin by lowering your daily calorie amount by 500 cal to start. Then work with it from there depending on your results and if you’re seeing progress. Make sure to use a tracking app such as Myfitnesspal so you can accurately measure how many calories are eating per day.
And the best method of exercise going to be high-intensity interval training ( HIIT). Using HIIT workouts will have your body burning off more fat in a short amount of time compared to standard cardio exercises. Of course, depending on your fitness level you’re going to have to start slowly if you’re a beginner.
Studies have found those on a higher protein diet will lose more weight than those on a high carb diet ( 6 ). Plus eating more protein throughout the day will help to fill your stomach so it feels fuller longer ( 7 ). This will help to eliminate some of the hunger pangs that can come with first dieting.
With intermittent fasting, you’ll instant lower your daily calorie intake ( 3 ). This is necessary if you’re trying to lose weight. Another benefit of intermittent fasting will be the fat-burning hormones released into your body ( 4 ). This will help to accelerate weight loss and fat loss by boosting your metabolism.
How To Lose 30 Pounds In 3 Months With Exercise?
However, there is so much you need to consider before you start working out to lose 30 pounds in 3 months. Some of the factors you must consider include:
High-Intensity Interval Training (HIIT) You also need a HIIT program and a healthy diet to lose 30 pounds in 3 months. HIIT programs refer to exercises with a short burst of intense workouts followed by rest or a low-intensity exercise. Usually, experts recommend a HIIT program to last at least 15 or 20 minutes (9).
Usually, experts recommend a HIIT program to last at least 15 or 20 minutes (9). Such a duration is very practical and convenient for beginners. However, if you are in the intermediate or advanced fitness levels, you could extend this duration.
For example, in our case, losing 30 pounds in 3 months. Experts acknowledge that if you run at 5 mph for 30 minutes, you get to burn 295 calories (2). If you were to increase your duration to 60 minutes, you would burn 590 calories. However, this is only the case if you weigh at least 154 pounds.
Cardio is among the best exercises that can help with your weight loss journey. The best thing is that even beginners can handle it. The best cardio workouts to consider include:
If they were to swim for another 30 minutes, they would burn 510 calories.
According to experts, a great meal plan has to contain all the food groups and in the following ratios on a daily basis (1): Fruits and vegetables- 50%. Proteins – 25 %.
What is sensible weight loss?
A sensible weight-loss plan teaches you reasonable, maintainable habits so you’ll stay in control of your weight your whole life. Drastic measures may bring immediate results, but they’re more likely to lead to serious consequences, such as low energy, muscle loss, irritability, diminished immunity, inability to concentrate and binges.
If you don’t learn to manage your eating and exercise, chances are you’ll gain all 30 pounds back — and possibly more. Go with a plan that’s sensible, doesn’t ban entire food groups, and is appropriate for your lifestyle and schedule.
Make them nutrient-rich choices, though, that are portion-controlled to keep calories low. Yogurt, fresh fruit — especially berries, which are low in calories — whole-grain crackers, hummus and almonds are some options to choose from.
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