How To Lose 30 Pounds In 3 Months For Woman: Diet Plan & More

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How To Lose 30 Pounds In 3 Months For Woman
How To Lose 30 Pounds In 3 Months For Woman

Are you looking for how to lose 30 pounds in 3 months for woman? Read to know more. Many people search for methods of losing 30-pound weight in 3 months when they have to attend any special occasion and want to lose a few pounds to tone up.

However, most people choose the wrong method to counter weight gain. Any weight loss supplement and pills will not help you along this short weight loss journey. All of this is just a marketing gimmick.

The actual weight loss journey began with a healthy diet, weight loss exercise, and being active throughout the day. Because our goal is not only to lose 30 pounds but safely lose thirty pounds in 3 months. So keep sight of your real goal in between the false propaganda that losing so much weight in a short duration is impossible.

Instead, get motivated because it is achievable, and people have been doing it for many years. Therefore, your focus should always be on the first step because starting anything is difficult, not the process.

Make Sure to Follow Diet Plan

It is the first and most crucial step for losing weight in crunch time. To create a suitable diet plan for yourself, you need to learn all the basics and advance about your calorie intake per day and what amount of calories you need to burn for weight loss.

Weight loss can only happen when we burn more calories than we take. It is a simple mathematical Formula.

For weight loss, your calories burned should always be greater than your calorie intake.

Weight loss = Calories intake < Calorie Burn

The average adult has an adequate amount of calorie requirement, which is 2000 calories in a day, and if your goal is weight loss, you should cut a big chunk of that calories, approximately 1250 calories. This data may differ from person to person, so take the help of a calorie calculator to identify how many calories you need to cut.

Whatever the number of calories you have to cut, it may look unhealthy and impossible. But it is not. It would be best if you planned your low-calorie diet plan and exercised regularly. Worry not. Even a low-calorie diet, if balanced properly, can provide sufficient nutrients.

The key factor in planning your diet should be your weight loss requirement. For example, if you have diabetes, ensure your planned diet does not spike your blood sugar level, or if you are allergic to some food, avoid it.

Further, make certain that your diet is balanced. Many experts advocate a balanced diet, not only because it is helpful in weight loss but also makes a person healthier than before. A balanced diet should contain the following:

  • Fruit and vegetable- 50%
  • Protein-25%
  • Whole grain 25%
  • Fiber 25 to 30 grams

However, if you are having difficulty deciding your meal plan, you should take the help of a dietician, or you can get a meal plan from a trusted online platform.

Also read:


How To Lose 30 Pounds In 3 Months For Woman
How To Lose 30 Pounds In 3 Months For Woman

As we all know, breakfast is the day’s most important meal. Because we are breaking our fast with it, ensure you are eating something healthy. You can start with fruit like avocado, apple, or a bowl of cherry, or you can have two slices of whole wheat bread with three-fourths of orange juice or black coffee.


Your lunch is equally important. It gives the energy to keep the body going efficiently throughout the afternoon. You can take a similar option, like one cup of chicken soup with salted veggies.


Green tea to get your antioxidants.


Do you know that having a light dinner is also beneficial for your sleep? That’s why keep it simple, like one cup of cooked veggies, which includes carrot and green bean, and three oz baked salmon with one teaspoon of oil.

Lose 30 Pounds In Three Months With Cardio Exercise:

You can not achieve your goal in three months only by dieting. It is also necessary to burn out those extra calories. Regular exercising is the best way by which you can easily shed those extra thirty pounds.

However, there are many factors to consider before joining any physical activity because you do not want to lose interest mid-way through your weight loss program.

Depending upon your stamina and strength, choose a workout regime for yourself. Here, we have assessed some exercises for those who need to lose 30-pound weight in 3 months.


It is one of the fastest methods by which you can lose weight. Cardio is ideal for you if it is your first weight loss journey.

Further, the best part of cardio is that it does not restrict you with routine. It entails more than just doing hundred jumping jacks or High Knees. There are various options available to switch if you feel bored with following the same pattern.


When you need to lose weight faster, there is nothing better than running. It is much more helpful than walking to eliminate belly fat. Additionally, it increases overall mental and physical health.

Today with technology, you do not even need to go out of your home to run, get yourself a treadmill, and set a challenging treadmill regime.

Still, if you want to go outside to enjoy the fresh air while running, choose the safest trail.

You can start running five mph for 30 minutes. It will burn 295 calories if you weigh 154 pounds. If you increase your running time to 60 minutes, you will lose 590 calories.


How To Lose 30 Pounds In 3 Months For Woman
How To Lose 30 Pounds In 3 Months For Woman

Cycling has been in trend for many years to get toned leg muscles and hamstring. Many women are also opting for cycling to increase their overall health.

The reason behind cycling’s popularity is that it not only reduces fat but also improves lung health, strengthens your healthy muscles, reduces your pulse rate, and stimulates circulation.

If you weigh 130 pounds, cycling less than ten mph will burn 236 calories. At the same time, Cycling 10 or 11.9 mph will burn 490 calories if you are 180 pounds.

Similarly, if you are cycling on a stationary bike, you can lose 260 calories in 30 minutes if you are 155 pounds in weight.

This show that cycling burns more calories. But remember to not strain yourself for the sake of losing weight faster. It will not happen in one day. You will need to take steady but regular steps.


If you enjoy your time in the pool, swimming can become the best strategy to lose 30 pounds in 3 months.

It will help your calories burn depending on how many laps you are doing. What is your pace? Duration of swimming etc.

Suppose you are a person of 154 pounds and swimming a freestyle lap at a slow pace for 30 minutes. Then, it will burn 255 calories. If you increase the time to 60 minutes for the same person, the calorie burn will be 510.

Therefore, swimming is beneficial and fun for weight loss. Still, it would help if you remembered that the count of calories burned depends upon style, lap, pace, and swimming time. So, plan your workout regime carefully. If necessary, take professional advice.


You may need help to lose 30 pounds in weight in 3 months. If you are not religiously following your diet plan and workout.

If you are not comfortable with cardio, you can opt for strength training or HIIT workout, but remember both these workouts are effective only by professional training. The key is the remaining focus.

That was all on How To Lose 30 Pounds In 3 Months For Woman. Leave your queries in the comments below.

Dr. Cornell Heller

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