Losing 30 pounds requires commitment to diet, exercise and lifestyle changes.It will require you to stick to a healthier lifestyle for a long time.You should lose between one and two pounds each week.You will be able to lose 30 pounds in about four months.Make a plan and stick to it if you want to lose weight.
Step 1: Start a journal.
You need to know the calories you are consuming before you start a diet.A good way to keep a food journal is to note everything you eat and drink in one day.You should note your breakfast, lunch, dinner, snacks, drinks and anything else you eat throughout the day.As accurate as you can be.The calories you calculate from these days will be your starting point for figuring out a level that will help you lose weight.Continue your food journal after you start your weight loss plan.Studies show that this can help you lose weight and keep it off.
Step 2: You can calculate your daily calories.
If you keep a food journal for a few days, you'll be able to determine a goal to meet each day to help you lose weight.Aiming for a one to two pound weight loss is recommended by most health professionals.This is gradual, safer and more sustainable.Maintaining a weight loss that was gradual will be easier for you.Average the total calories you eat in your food journal.500 to 750 calories are subtracted from this number.If you want to lose weight, you should aim for a lower level of calories.If you subtract 500 to 750 calories but you get a value less than 1,200 calories, then make 1200 calories your daily target.It isn't safe to eat less than 1,200 calories a day.You're at a high risk for deficiency of vitamins if your metabolism slows.
Step 3: Understand a realistic weight loss period.
Setting up a weight loss calendar or schedule will help you get started and keep you on track.It will take about four months to lose 30 pounds with the mindset of losing one to two pounds per week.You may want to give yourself more time to lose that weight.If you don't plan for slip-ups, holidays, and stress, you'll have a hard time losing weight.
Step 4: A support group is needed.
Building a support group is one of the things that will be beneficial to plan as part of your weight loss diet.Studies show that people who have a support group tend to stick to diet long-term and are able to lose more weight and keep it off.Ask your friends, family, and co-workers to be your support group and keep you accountable for your weight loss goals.Write down your reasons for losing weight in your food and fitness journal.To plot your goals, weight and inch reduction, return to this journal daily and weekly.
Step 5: It's a good idea to follow a higherprotein diet.
A higherprotein diet can help you lose weight, but also make it easier to keep it off for a long time.It's important to have a good diet with a lot ofProtein.Get more than average to help you increase your satiety and manage your appetite.You'll be able to meet your needs with ease if you eat a source of protein at each meal.It's a good idea to have at least one or two serving of leaner protein per meal.A serving of meat is about 120 to 120 grams by weight and delivers 20 to 25 grams.Leaner sources are lower in calories and can fit into a diet plan.To maintain a varied diet, alternate between different sources of protein.Try: seafood, tofu, lean beef, eggs, low-fat dairy and poultry.
Step 6: Half of your plate should be fruit or vegetable.
It's easy to fill up on fruits and vegetables if you don't feel like you're starving yourself.These foods are low in calories so you can eat a fair amount and still be within your goal.These foods are high in fiber.They provide bulk to meals so you can eat more and stay satisfied longer.Half of your meals should include a fruit or vegetable.One cup of dense vegetables, two cups of leafy greens, and 1/2 cup fruit is what you should aim for.
Step 7: You should go for 100% whole grains.
Grains are one of the fiber-packed food groups.To increase your fiber intake, add a serving or two of whole grains to your day.It's best to go for 100% whole grains over refined grains because they are higher in essential vitamins and minerals.White bread, white rice, plain pasta, and baked goods made with white flour are not recommended.Try a variety of whole grains like oats, quinoa, brown rice,whole wheat bread or whole wheat pasta.Measure portion sizes of whole grains.To serve, stick to 1/2 cup or 1 oz.
Step 8: Pack healthy snacks.
snacking can be an appropriate part of your weight loss plan.Aim to make snacks that are 150 calories or less.Also, make sure they contain a fruit or vegetable that is high in vitamins and minerals.If you have to, only snack.If it's been more than four hours since you ate and your stomach is growling, you need a little something before you work out.Don't snack out of boredom.Place 100 to 150 calories snacks in small baggies to bring to work or keep at home for a quick snack choice.
Step 9: Eat with care.
It's a good idea to make lifestyle changes when you're trying to lose weight.In addition to following a specific diet or exercise plan to lose weight, eating mindfully can be a great tool to use.You will have to pay attention to what you're eating and why.Take at least 20 minutes to eat.Slow eating can give you enough time to feel satisfied and prevent you from over eating.Use smaller plates.Salad plates can help you control portion sizes.Don't distract yourself while you're eating.You can get more enjoyment and satisfaction from your meals if you turn off the TV and cell phone.
Step 10: Drink plenty of fluids.
You should drink water throughout the day.It is a key factor in your weight loss.You may confuse thirst for hunger when you're dehydrated.When you need to sip on some water, you can eat or have a snack.In addition, drinking a large glass of water prior to meals can help fill you up and make you feel full.A minimum of eight glasses of fluid a day is what you should aim for.Some health professionals think you may need up to 13 glasses a day.This is dependent on your age, gender and activity level.You should urine the color of lemonade or very pale yellow by the end of the day.You should not feel thirsty throughout the day.
Step 11: You should make an exercise plan.
Setting up an exercise plan for yourself might be beneficial if you want to lose a lot of weight and use exercise to support that.If you want to know what type of exercise you'll be doing, how many days a week, and how long, write up a schedule or calendar.Start with low-impact workouts.During the first month, try swimming, walking, water aerobics or elliptical use.These types of exercises are easy for people with arthritis.Plan to increase the amount of time spent exercising.Aim to work out for 20 minutes three days a week.Slowly increase to 30 minutes three days a week.If you haven't exercised before, you may want to meet with a personal trainer or physical therapist.
Step 12: Increase physical activity.
Increasing your lifestyle activity is an easy way to begin exercising.If you aren't currently doing any structured exercise, this is a good place to start.You do lifestyle activities on a regular basis.You can take the stairs in your office or walk to and from your car.Some studies show that people who do a lot of lifestyle activity reap the same benefits.Try to take more steps.You can take a walk after dinner or on your lunch break.Micro walks during the work day will help you lose weight.Try to plan activities instead of watching tv.Encourage your family to be active.Go golfing, walk a dog or play sports.
Step 13: Regular cardiovascular exercise is included.
After you've increased your lifestyle activity, it's time to participate in some planned and structured cardio exercises.150 minutes of activity a week is recommended by most health experts.2 1/2 hours is how long this is.Start with 1 1/2 hours a week if you haven't been exercising or have difficulty with it.Cardio exercises can be counted on many activities.Try: water aerobics, using the elliptical, going for a walk, doing a dance class or riding a stationary bike.
Step 14: Strength training should be added.
Strength training can help build lean muscle mass and increase your body's ability to burn calories.For at least 30 minutes two to three times per week, use weight machines.Aim to work the major muscle groups.For at least 30 minutes two to three times per week, use weight machines.If you want to learn proper form, sign up for a personal training session.It's important to be careful to avoid injury.You can review your form with the personal trainer.