However, it is important to note that a healthy diet will not help you lose 30 pounds in 2 months. Consuming healthy wholesome foods at a calorie deficit of 500 to 1000 calories a day will help you lose 1 to 2 pounds a week. In two months, this will equate to a weight loss of anywhere between 8 to 16 pounds and not 30 pounds.
When you’re focused on cutting calories and dropping maximum pounds safely in two months, choose filling, nutritionally dense foods that are low in calories. Opt for high-fiber foods, such as watery vegetables and whole grains, instead of refined — or white-flour — grains and processed snacks.
No diet, not even one supplemented with smoothies, can help you lose 30 pounds in 2 months. Any significant weight lost in this short time frame is most probably just water weight and muscle loss. Use smoothies as part of a balanced diet. Do not starve yourself.
Set Realistic Weight-Loss Expectations. You lose weight when you create a deficit between the calories you eat and those you burn. A pound of fat equals 3,500 calories, so to lose 30 pounds, you’ll need to create a deficit of 105,000 calories.
How long is Livestrong’s weight loss program?
Set yourself up for success with LIVESTRONG.com’s 30-Day Weight-Loss Kickstart.
Determine a safe weight-loss calorie intake goal by using an online calculator that figures your daily burn rate using your sex, age, size and activity level. Subtract calories and plan to add movement to create a daily calorie deficit.
Protein also plays an important role in weight loss. It helps keep you full and discourages the loss of lean muscle as you lose weight. You want to maintain muscle because it requires more calories to sustain than fat tissue. If you lose muscle, your metabolism drops and weight loss becomes trickier.
Becoming more physically active all day long helps you burn more calories, so a deficit is easier to maintain. Do more household chores, climb stairs instead of riding the escalator and walk the dog.
Losing weight is a marathon, not a sprint.
How long does it take to lose 30 pounds?
Give yourself anywhere between 4 months to 8 months to lose 30 months. Weight loss like weight gain is not an overnight process. Find some patience, eat a healthy diet, and exercise, …
The star of this smoothie is spirulina, a popular blue-green algae that is hailed as a superfood/supplement. This powder has many incredible nutrients and is said to help with weight loss, improving gut health, the management of diabetes, lowering cholesterol and reducing blood pressure, and more (14).
Controls Portion Sizes. In relation to calorie intake it is further suggested that for weight loss, women can aim to consume 1200 to 1500 calories a day, while men should stick to about 1500 to 1800 calories a day.
Metabolism serves a great purpose in weight loss because those with a faster metabolic rate burn through calories fast and don’t add weight fast, if at all. Those with a slower metabolism always find it extremely hard to lose weight and add weight very quickly.
If you have a slow metabolism and would like to give it a boost to help with calorie burning, some foods you can eat that may help with this include avocados, chillies, spinach, legumes and lentils, oily fish, wholegrains, tofu, tempeh, and hemp seeds, etc. (1, 2).
However, some probiotic groups, namely Lactobacillus and Bifidobacterium and their strains have been shown to be quite effective for weight loss (11). Probiotics can be found in fermented foods such as kefir, kombucha, fermented or raw cheeses, raw apple cider vinegar (with the mother), kimchi, miso, etc.
In 2008, a meta analysis of the the effects of sleep on weight showed that people who sleep less are 55% more likely to become obese than those who sleep well and enough every night (10).
What to eat to lose weight?
If you’re trying to lose weight, maintain a good balance in your diet by eating fresh fruits and veggies, whole grains, legumes and nuts, fish, and lean meat.
Don’t get discouraged if you don’t see immediate results. Two months is a long time — even if you don’t end up shedding 30 pounds, it’s plenty of time to make a significant difference in how you look and how you feel. That being said, too many people expect to see immediate results and are disappointed when they don’t.
When you cut your calories significantly, your body actually has a harder time shedding pounds. This phenomenon is called diet induced adaptive thermogenesis. Perhaps it’s a mechanism for survival, or perhaps it’s a way for our bodies to maintain a comfortable body weight.
That’s a lot of calories to burn. For reference, you can expect to burn between 100 and 125 calories running a mile at a semi-comfortable speed. At that pace, it would take about 28 miles (45 km), or more than a marathon, in order to shed a single pound of weight.
The Mediterranean diet seeks to expose dieters to foods that are commonly eaten in places such as Spain, Italy, Greece, and Crete. Many peoples in this region regularly eat: Moderate amounts of fish and poultry and less red meat.
Be consistent — exercise a little, each and every day. The key to cutting pounds is consistency. Consistently carving out time in your day to walk, play sports, or otherwise exercise will help you when it comes time to step on the scale, for two reasons:
Try the Atkins diet. A low-carb diet, the Atkin’s diet recommends restricting net carb intake in favor of proteins and even certain fats. Atkin’s dieters are encouraged to eat foods with a low glycemic index. An example of the Atkin’s diet would be eating a hamburger with the patty and vegetables but without the bun.
How many calories does it take to lose a pound?
You might have already heard that a pound of weight is equivalent to 3,500 calories. This means you have to lose this much in order to drop a pound. Your body needs to burn them, so you will lose weight. The best way to torch unwanted calories is to engage yourself in physical activities, such as running. People who move more usually lose more.
A high-protein diet is crucial in weight loss because your muscles need fuel to function well. Your muscles are one of the reasons why you are burning calories. When you have more muscles, your body can easily burn fat, even during rest.
Your basal metabolic rate determines how much calories you burn during the day. It will help you know how much calories you need to consume in order to lose weight. The key to weight loss is taking in fewer calories than you need to maintain your current weight, which is why knowing your BMR is crucial at this point.
Water is refreshing, cleansing, and calorie-free. If you want to lose weight, then water is your friend. Get rid of soft drinks, canned juices, energy drinks, and other caloric drinks as they are packed with empty calories that will just make you gain more weight and fat.
Never Ever Skip Meals. The key to successful weight loss is to consume less than what you burn. Most people believe that they can achieve this by skipping meals, but this is not right as skipping meals will only trigger your body to shift to survival mode and save every bit of fuel in your body.
Eating can improve the mood of a person, but too much can make you gain unwanted weight. When there is an upcoming occasion or event, there is a tremendous amount of pressure placed on you to look great every time people see you. This means wearing the right set of clothes and accessories, and looking fit and healthy.
Strength training will not only make you stronger and have a better posture. It can also help you burn more calories by building more muscles. This is why fitness experts incorporate strength training into weight loss programs. When you build lean muscles, your body becomes more toned, so you look sexier. Strength training will also allow you to burn calories even after you have finished working out.
Sharing is caring, don’t forget to share this post with friends !
