Wondering how to lose 30 pounds in 2 months and which regiments to use? This article will give you tips on how to hit the 30-pound target with your weight and how to do it safely.
CAN YOU REALLY LOSE 30 POUNDS IN 2 MONTHS?
Yes, it is possible to lose 30 pounds in a period of two months.
However, the first thing you should keep in mind is that everyone’s body is unique, and that’s why strategies have a different impact on each one of us.
You have an upcoming vacation or wedding in your schedule and hence need to shed off some weight? Well, do not worry. This is absolutely normal as we all want to look great in some outfit.
However, you might just be tempted to try out some fad diet with huge promises. Beware because these promises are usually too good to be true.
As it is, losing 30 pounds within a time frame of two months is a little bit unrealistic. This is especially because the healthy and safe rate weight loss is about 1 to 2 pounds per week. This means for 60 days; you are supposed to lose 16 pounds. Although this may not be the exact number you are looking for, you will still look lighter.
HOW LOSING 30 POUNDS IN TWO MONTHS WORKS
Normally, you will lose weight when you create a deficit between the calories you eat and those you burn.
According to an article published on Livestrong, one pound of your weight is technically equal to approximately 3500 calories.
On how to lose 30 pounds in two months, you have to understand the deficit you will be working to create.
To lose 30 pounds, you will need to create a deficit of 105000 calories. By further having a time frame of two months, you will need to work extra hard, which will see you lose about 1750 calories per day.
This daily loss will not be healthy because major organizations such as the Centers for Disease Control and Prevention recommend that you lose a more moderate deficit of 500 to 1000 calories per day to lose 1-2 pounds per week.
The above-mentioned rate is required because it will only see you do the normal exercise without necessarily taking harsh measures against yourself.
With the above rate, you will also avoid extreme exercise, which may injure your muscles. You will also avoid nutritional deficiencies and potential health complications such as gallstones.
Alternatively, if you really have to shed 30 pounds in two months, you can consider the safe methods highlighted herein.
HOW TO LOSE 30 POUNDS IN 2 MONTHS
DIETARY MODIFICATIONS
Burning more calories than you eat is a must step if you want to get rid of the 30 pounds in 2 months.
Avoid foods such as fried potatoes and frozen meals as these pack a huge number of calories.
Loading up your plate with nutrient-dense foods, which are low in calorie will make you feel fuller in between meals, reducing your chances of eating more and more calories. This will, in turn, propel your weight loss.
Fruits, veggies and legumes will all be great additions to your low-calorie diet.
On the other hand, processed foods like cookies and chips have higher calorie levels. You can agree that most of your convenience meals are mostly high-calorie foods.
While trying to keep your calorie levels low, be careful not to keep them too low. This will still be dangerous to your health and weight loss goals.
According to a piece published in Pub Med, decreasing your calorie drastically can slow down your metabolism, making your aim of blasting 30 pounds of your weight in 2 months a difficult process.
According to dietary guidelines, women and men should consume at least 1200 and 1500 calories, respectively.
CUT YOUR INTAKE OF PROCESSED FOODS
You definitely do not expect to reach your 30 pounds in 2 months target while eating all kinds of processed foods. As mentioned earlier, processed foods such as fast foods have very high-calorie content.
According to a Pub Med study, eating processed foods led to an increase in weight, especially in women.
In this study, nearly 16,000 adults who consumed processed foods were tied to risks of excess body weight, especially women.
Some of the soft drink you take might also contain added sugars, which will add your weight instead.
According to a review published in Pub Med, an increased intake of sugars and sweeteners contribute to weight gain.
To be on the safer side of reaching your 30 pounds target, stay away from beverages like soda, sweetened tea, fruit juice and sports drink. Instead, consider water or unsoftened drinks.
INCREASE YOUR PROTEIN INTAKE
Adding more protein is one way on how to lose 30 pounds in 2 months. Consider it as a strategy to help you reach your target faster.
In a small randomized control trial, aimed at finding the effect of high- protein breakfast on the postprandial ghrelin response, the results were positive.
In this study, 15 people who ate a high protein breakfast recorded reduced ghrelin levels, the hormone that stimulates feelings of hunger. This was found more effective than taking a high carb breakfast.
Examples of the high protein foods that can help you lose 30 pounds in 2 months include meat, fish and poultry.
LOAD UP ON FIBER
Soluble fiber is a special kind of fiber that is found in plants. It helps in absorbing water ad slows down the emptying of your stomach. This will help to keep you fuller for longer.
This soluble fiber will also stabilize your blood sugar levels to prevent spikes and crashes which could cause more hunger.
Fruits, veggies and legumes are samples of foods you can include in your strategy to lose 30 pounds in 2 months.
HYDRATE
Drinking enough water is a sure strategy on how to lose 30 pounds in 2 months.
Some researchers have suggested that drinking a glass of water before a meal can reduce your calorie intake, which will, in turn, increase your weight loss.
According to a study published in Pub Med, drinking water was found to increase weight loss. In this study,8 women were part of the 16 participants who recorded an increased number of calories burned by 24% in an hour after drinking 17 ounces of water.
LIFESTYLE CHANGES
In addition to dietary changes, a few adjustments in your lifestyle will also help you lose 30 pounds in 2 months.
The following lifestyle changes should get you there in the targeted 2 months.
ADD CARDIO TO YOUR DAILY ROUTINE
Consider adding cardio to your daily routine. This is because cardio is a type of exercise geared to increase your heart rate to burn more calories. As so, the more you do them, the more calories you will blast.
TRY RESISTANCE TRAINING
This type of exercises will help you to build muscle mass and also increase the number of calories you burn while your body is at rest.
BOTTOMLINE
If you’re are just starting, losing 30 pounds may be a little high for you, especially in 2 months.
However, a few of the dietary changes and lifestyle changes highlighted above are good strategies for losing 30 pounds in 2 months.
Additionally, adding these lifestyle changes will help your weight lose a long-term strategy and prevent this weight from creeping back.
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