How to Lose 30 Pounds Quickly & Safely

How to Lose 30 Pounds Quickly & Safely

When you commit to a weight loss plan you want the weight to come off immediately. But just as it took some time to pile on the pounds, it will take some time to peel them off. Safe methods of weight loss involve combining a low-calorie diet with regular physical activity. Skip the fad diets, which can lead to nutritional deficiencies. Their strict guidelines may make them difficult to maintain for long enough to see significant results. The Centers for Disease Control and Prevention recommends aiming for weight loss of 1 to 2 pounds per week to ensure the weight stays off for the long term. By following safe strategies, you can realistically expect to lose 30 pounds in about 15 weeks.

Step 1

Consume 500 to 1,000 calories fewer than you burn daily -- for most people this is between 1,500 and 1,800 calories per day. Eat as little as 1,200 calories if you are sedentary, but never dip below this number or risk nutritional deficiencies warns registered dietitian Joanne Larsen on the website Ask the Dietitian.

Step 2

Cut back on discretionary calories such as sugary foods, alcohol, refined flours and liquid calories immediately. Skip dessert, sweet snacks, white bread and soda; these add calories but few health benefits.

Step 3

Focus on foods with a high nutritional content such as lean proteins, green vegetables and whole grains. Avoid fatty dressings, sauces and toppings.

Step 4

Pay attention to portion size at each meal. Follow U.S. Department of Agriculture portion guidelines of 2 to 3 ounces of lean protein, such as tofu or skinless chicken,1/2 cup of whole grains, such as brown rice or oatmeal and 1 or 2 cups of watery green vegetables, such as spinach or zucchini, at each meal. Vary your choices to expose yourself to a wide array of nutrients.

Step 5

Snack once or twice per day, consuming no more than 200 calories each time. Choose foods such as low-fat milk, plain nuts, fresh fruit, whole-wheat crackers, low-fat cheese and cut up vegetables.

Step 1

Add more physical activity to your day. Burn extra calories throughout the day by adding 5- to 10-minute walks before or after meals and during work break times. Opt for the stairs over the escalator. Do household chores yourself instead of hiring a house cleaner or lawn care professional.

Step 2

Aim for 250 minutes of moderate-intensity aerobic activity weekly to stimulate significant weight loss, such as 30 pounds. Walk briskly, jog, take an aerobics class or cycle for 50 minutes daily, five days per week, at least. Exercise more often if you have the time and energy. Substitute 50 minutes of rigorous household activity, such mowing the lawn, washing windows or gardening for formal exercise if you cannot get to to the gym. Leave one day for rest so you do not burn out and your body can recover.

Step 3

Perform resistance training at least two days per week to build lean muscle which helps accelerate your metabolism and creates a lean look. Do eight to 12 repetitions of an exercise for each major muscle group on non-consecutive days. Add additional sets if you are more experienced or as your weight loss progresses and your fitness level improves. Use weights heavy enough to fatigue you by the final repetition.

• In the first few weeks of your diet and increased activity, you may lose weight more quickly than 1 to 2 pounds per week. By week three or four your rate of weight loss will taper off to the recommended rate. As you become fitter and weigh less, you may have to increase your level of activity to keep losing.
• The 1,500 to 1,800 calorie range for weight loss may be too little or too much for you depending on your size and activity level. If you find yourself feeling weak and ravenous on this amount, consider adding an extra 100 to 300 calories of vegetables, fresh fruits, lean protein or whole grains. If you do not lose weight, cut back a little more -- remembering to consume at least 1,200 calories per day of nutrient-dense foods.

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.

Original article and pictures take healthyliving.azcentral.com site