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