Skip to main content

How to Lose 30 Pounds in Three Months

 


Are you looking for tips and tricks to lose 30 pounds in three months? I am here to help you!

But is it possible to lose 30 pounds in just three months? Well, it is. Indeed, it is not an easy goal; however, it is possible.

According to the Centers for Disease Control and Prevention, it is advised to lose about 1 to 2 pounds per week. If you want to lose 30 pounds in 90 days, you must lose about 2.5 pounds per week. Though it is above the advised rate, it is not far outside the recommended rate

Here are some ways that can help you lose weight:

Cut Your Calorie Intake

To maintain your body weight, you need to consume fewer calories than you burn. Calories are one of the significant sources of weight gain. To lose 30 pounds in 90 days, you need to create a calorie deficit of about 1200 calories a day. 

Avoid sugar-sweetened drinks like soda, commercially produced coffee drinks, alcohol, and sweetened fruit juices. According to research by the National Library of Medicine, decreasing sugar-sweetened beverages reduces the prevalence of obesity. Do not add sugar to your tea and coffee, as sugar contains a lot of calories.

Increase Your Physical Activity

To lose 30 pounds in 90 days (about 3 months), you must engage in regular physical activity. You need to be as active as possible throughout your day to achieve a caloric deficit. Add exercises to your daily routine. Try to work out for a minimum of 30 to 60 minutes. 

Cardio exercises like running, swimming, and cycling can help you lose weight. 

You can also do high-intensity interval training (HIIT) to lose fat. According to Healthline, HIIT can burn a lot of calories in a short span of time and help you lose fat.

Add Protein to Your Diet 

Increasing protein consumption nourishes your muscles and prevents overeating. Protein increases the feeling of fullness and helps you take less calories. According to research by the National Library of Medicine, people who adhered to a high-protein diet lost more weight than those who stuck to a standard protein diet. 

A high-protein diet can increase metabolism and reduce hunger, which helps you with weight loss. Examples of protein-rich foods include fish, chicken breasts, lentils, quinoa, almonds, and egg whites.

Drink Plenty of Water

Surprisingly, you can also lose weight by increasing your water intake. As water is naturally calorie-free, replacing sugar-sweetened drinks with water reduces caloric consumption. 

If you drink water before your meals, it reduces your appetite and helps you to lose fat. It is recommended to drink about 2 liters (8 glasses) of water. However, this is a general recommendation, as water requirements may vary from person to person. You can also get water from many drinks and foods like coffee, tea, milk, fruits, and vegetables.

Avoid Processed Foods

Processed foods make you overweight as they contain plenty of calories and just a few nutrients. They contain a large amount of sugar, sodium, and unhealthy fats.

Processed foods include sugary foods, soft drinks, fast food, potato chips, and other snacks. 

Cutting these foods from your diet will reduce your calorie intake and assist you to lose weight easily and safely. Avoid energy drinks as well; they may have more calories than you need.

Eat Fiber Rich Foods

Fiber-rich foods make you feel full and reduce your appetite, which promotes weight loss. Research by the National Library of Medicine showed that one type of fiber, viscous fiber, has the potential to facilitate weight loss. 

This fiber forms a gel when it combines with water. The gel increases the time of nutrient absorption and slows down the emptying process of your stomach. Viscous fiber is present in plant foods such as cereals, oats, beans, oranges, sprouts, and flax seeds.

Maintain Your Sleep

Do you know that sleep burns calories? Sleeping too much or not enough sleep can lead to weight gain, so it is essential to maintain your sleep routine. Sleeping and weight loss are interconnected because sleep deprivation can promote your hunger hormones, which encourage your body to eat more. 

Poor sleep is associated with weight gain and a higher chance of obesity. It is ideal to get 7 to 9 hours of sleep during your weight-loss journey. Getting enough sleep increases your motivation to be physically active, which can contribute to weight loss.

In a Nutshell

Certainly, it is challenging to lose 30 pounds in three months. But you can achieve this goal by staying positive and changing your lifestyle. Remember, consistency is the key. To fulfil this lofty goal, you cannot take a day off. You can follow the ways mentioned above to maintain your body weight and have a healthy life

Comments

Popular posts from this blog

How to Lose Weight After Pregnancy

  Are you looking for ways to maintain your postpartum weight? Losing your weight after a pregnancy is no doubt challenging. But no worries, I am here for you! Make sure to give your body a time of atleast six weeks to recover from childbirth before you try to be slim. Daily exercise combined with healthy nutrition can help you to manage your weight. Take a balanced diet, cut on processed foods, and get enough sleep to shed some pounds. Here are some of the effective methods for you to accomplish your goal: Breast Fead Your Baby Breastfeeding your baby will assist you to lose postpartum weight. According to the research published in the Nutrients Journal by MDPI, you can burn calories by breastfeeding. It is recommended by the World Health Organization (WHO) to breastfeed your baby. Breastfeeding for six months or more can also benefit you and your baby. Breast milk provides nutrients to your baby and supports the immune system. Breastfeeding can reduce the risk of diseases like obe

10 Affordable Exercise Equipment That Will Slim You Down

  Workouts are essential to burn fat and achieve overall well-being. But the question is, which machines are suitable for you? Do you also face trouble finding the best and most affordable exercise equipment? There is no need to worry. I am here to help you! Here are the ten affordable equipment for you to lose weight: Echelon Stride  If you are looking for a treadmill, Echelon Stride is one of the best choices. According to a study published in PubMed Central, treadmills are the best machines in terms of energy expenditure. Echelon Stride offers you a speed up to 12mph. It has an incline range from 0 to 10%. Its 1.75 horsepower motor gives you a smooth output. Pros It is ultra-compact. You can easily fold it.  Cons It lacks a touch screen.  Mobvoi Home Treadmill  Another budget-friendly treadmill for you is the Mobvoi Home TreadMill. It provides you with a maximum speed of 12km/h. The tread belt size of this treadmill is 16″×40″. You can also use it as a walking treadmill by removing

How to Get in Shape Before Bikini Season

  Are you looking to get your beach body ready before the summer? Do you want ways to get in shape? No worries. I am here to assist you! You cannot have a toned body for your swimsuit overnight. You have to start your health and fitness plan early to get in shape before the bikini season. Here are the ways for you to tone your body before the summer season: Add Protein to Your Diet There is no doubt that protein can preserve your muscle mass while losing weight. According to a study published in the American Journal of Clinical Nutrition, taking protein across all three meals a day can help you lose fat. High-protein foods slow down the process of digestion. As a result, you feel full and satisfied, and your stomach sends a signal to your brain that you don't need more food. Sources of protein include eggs, almonds, chicken breast, cottage cheese, Greek yogurt, milk, lentils, lean beef, fish, quinoa, and pumpkin seeds. Cut Calories Cutting calories from your diet can also aid you