How Long Does it Take to Lose 30 Pounds Safely?
When you are going for weight loss, slow and steady always works long term. The gradual and constant rate of weight loss increases the success rate and maximizes the chances of keeping it off. Try to plan a healthy weight loss of 2 to 3 weeks.
If you are consistent in making the right choices, you can lose 30 pounds in 3 to 7 months. Several factors influence weight loss like gender, age, and physical activity level. So it’s sure to reach your target before and after this time frame.
There is several weight loss strategies present these days. But the base of these calories is losing more calories than you take. Before starting your weight loss plan, consult your doctor to guide you.
How to lose 30 pounds fast?
Losing weight isn’t an easy task. But if someone is dedicated and follows these tricks, it’s 100% achievable. Here are a few tips to lose 30 pounds fast.
Reduce your calorie intake
Limiting your calories intake is the primary key to losing weight. Some frozen foods, potato chips, and baked and junk foods are rich in calories but short of essential nutrients like proteins and vitamins.
Besides having low calories but nutrient-rich food can make you feel full for more extended periods and are healthy. Add seeds, vegetables, and lean meats to your low-calorie diet.
Try to reduce your calories intake by 550 to 750 below the baseline to get long-lasting benefits.
But still, according to the expert’s recommendation, you should have at least 1200 to 1500 calories.
Limit processed foods
Processed food such as instant noodles, pastries, potato chips, and fatty foods are rich in calories. Research on about 16000 adults shows that consuming a large amount of junk food directly relates to obesity. For better results, try to decrease the processed food as much as possible. Go for unsweetened tea, coffee, and plain water.
Add more protein to your diet
Try to have a protein-rich diet; it’s a simple and effective way to speed up weight loss. Fish, meat, and poultry are rich in protein and must be included in a healthy weight loss diet.
Some other protein sources include beans, dairy products, and beans.
Fiber-rich diet
Fiber is a nutrient that the body can’t absorb and is generally found in plant foods. At the same time, soluble fiber is present in plants’ food and slows down gastric emptying and absorbs water, and it reduces your blood glucose level and increases hunger.
Whole grains, nuts, beans, seeds, vegetables, and fruits are all healthy foods high in soluble fiber.
Drink plenty of water
Drinking more water is always beneficial when it comes to weight loss. Besides, according to the studies drinking water before starting a meal can reduce calorie intake.
Exercises to lose fat
The benefits of exercises to lose weight entirely depend upon your workout consistency. If you want to have the ideal weight, strictly follow the daily workout plan and the diet. Here are a few exercises that will benefit you in weight loss.
Strength training
This type of exercise uses resistance for contracting muscles to build endurance and strength. Strength training improves functional independence and benefits physical performance, movement control, cognitive skills, and walking speed.
It also benefits the lean body mass and the number of calories the body needs to burn at rest and is effective in losing weight in the long run.
How to start basic weight training?
Photo Credit: Robustalive.com
It starts with a five-minute warm-up and practices some aerobics. In squat and dumbbell presses, you need to hold the dumbbell above your chest with one hand. Squat down and try to lift the weight above your head in this position.
Cardio workout
Cardio workout helps in burning more calories by increasing the heart rate. These exercises benefit in losing extra body fat and building muscle mass. To lose 30 pounds in a fast way, aerobic exercise is a must. Try aerobics for at least 20 to 30 minutes regularly. Cardio workouts include walking, jogging, hiking, boxing, and swimming.
High-Intensity Interval Training (HIIT)
There is a continuous alternation between the rest and exercise periods in this exercise, and it keeps your heart rate high. Besides, HIIT burns more calories than resistance training.
Remember, before trying out any exercise plan you must consult a licensed trainer.
End words by the writer
Losing extra weight requires consistency and strong determination. This article is for the people looking for an answer: How long does it take to lose 30 pounds? A balanced diet is a vital step to losing weight.
Along with a balanced diet, a proper exercise plan gives your weight loss journey a kick start. Regular exercise will benefit you in burning more calories to shed unnecessary fat, and aerobic and cardio exercises are highly beneficial in weight loss.
FAQs
Is a 30 lb weight loss noticeable?
Yes, a 30 lbs weight loss is quite prominent and helps you fit in smaller clothes. Your friend and family will notice a difference.
How long will it take to lose 25 pounds?
It depends on different factors, but especially on your determination; it will take 3 to 6 months to 25 pounds.
How much weight can you quickly lose in 30 days?
On average, you will lose 4 to 6 pounds in 30 days. Besides, according to CDC recommendations, 1 to 2 pounds of weight per week is healthy.
How quickly will I lose 20lbs?
If you exercise daily and eat fewer calories, you can lose 20 pounds within three months. Remember, the time frame varies from person to person.
How long does it take to lose 30 pounds for a teenager?
According to experts, teenagers should lose weight slowly and gradually. Strict dieting and starving can harm their health and affect their growth.
How long does it take to lose 30 pounds in a 1200 calorie diet?
If you are on a 1200 calorie diet, it will take 3 to 4 months to shed 30 pounds of fat. According to the experts, consult your doctor before trying out any diet.
How long does it take to lose 30 pounds without exercise?
If you are not exercising while dieting, losing weight can be a challenging task for you. Your weight loss plan may take more time than the one doing exercise daily.
References
https://www.healthline.com/nutrition/how-to-lose-30-pounds
https://www.eatthis.com/what-losing-30-pounds-looks-like/
https://www.livestrong.com/article/441610-how-long-should-it-take-to-lose-thirty-pounds/
https://www.gym-pact.com/how-to-lose-30-pounds-in-30-days-meal-plan
