A friend once asked, “How to lose 30 pounds in 2 months?”
It was a specific question, one that can be addressed with a systematic weight loss approach, and at the same time a challenging goal to accomplish. So here’s an outline of how to lose 30 pounds in 60 days – without dangerous drugs or drastic diets.
1. Create Your Plan
When you consider how to lose 30 pounds in just 2 months, you’ll realize intuitively that it is not going to be easy. Most weight loss plans will encourage you to lose 1 or 2 pounds every week. But even at that rate, you’ll only lose 24 pounds in two months.
The key is to remind yourself that the 30 pounds can only come from excess fat. If you’re not overweight, this plan is ridiculous. Your weight loss efforts will leave you weak and unhealthy. But if you are seriously overweight, then losing the 30 pounds can make you healthier and fit.
Eating less alone won’t work. The starvation response will kick in and your body metabolism will adapt to the low calorie intake without losing fat. You’ll need to combine a diet plan with exercise workouts to achieve weight loss. To lose 1 pound, your body must burn off 3,500 calories more than you eat. For perspective, running a mile will burn off 100 calories.
However, weight is made up of muscle, fat and water. Losing different components can help you bring down weight. The best way to lose 30 pounds in a few months is to focus on reducing whatever you can without harming your health. Setting targets is mandatory. It will help you stay on track and measure your progress towards your goal. Mini goals or milestones along the way will keep you motivated as you progress.
2. Get Diet Advice
Before beginning your diet, calculate your basal metabolic rate. This is unique to each person and will determine how many calories you need to stay healthy. Since your weight loss will depend on eating fewer calories than you burn off, the BMR helps you decide how much to eat.
Don’t skip meals. Dieting is about eating less, but not fewer meals. That only triggers a starvation reaction and can be counter productive. Consume lean protein and carbs, while avoiding fats. Turkey or chicken breast, fish and lean dairy are popular favorites among those who want to lose 30 pounds.
Complex carbs are better than simple carbs or sugars because they take longer to digest and have a lesser glycemic index. White bread, soda, cookies and pastries are best avoided during your diet. Whole wheat bread, pasta, brown rice and vegetables or fruits are preferable.
Healthy fats like olive oil, avocado, nuts and pumpkin seeds are desirable while losing weight. Saturated and trans fats are terrible for weight loss and will add extra belly fat. No matter what you eat, ensure that you get a balanced intake of nutrients, vitamins and energy giving calories.
3. Exercise Regularly
Daily exercise is a critical step if you are serious about how to lose 30 pounds in two months. You’ll have to find time in your daily routine for exercise workouts. Games and sports will deliver additional weight loss impetus to your plans.
Making exercise a habit will ensure your weight loss remains permanently. Find a friend to exercise along with for motivation and enjoyment. Interval training is more effective by burning off more calories. Your workout must be a combination of weight lifting, non-weight bearing exercises and cardio workouts.
If you’re serious about how to lose 30 pounds, you’re going to need discipline and motivation above and beyond the normal dieter and casual weight watcher. There will be moments when you slip, but as long as you catch yourself and get back on track, you’ll be able to reach your stretch goal of losing 30 pounds in two months.
A structured program like the “14 Day Rapid Fat Loss Plan” will be of help in this journey.