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How To Lose 30 Pounds In 6 Months – Effective Diet Strategies

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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid

How To Lose 30 Pounds In 6 Months
How To Lose 30 Pounds In 6 Months

Therefore the ideal way how to lose 30 pounds in 6 months will be to discover a strategy to maintain weight loss. For this, you need to evaluate yourself and your strengths and weaknesses. You need to know your food triggers.

Weight loss is not easy to accomplish, but there is no science behind it either. You can easily lose 30 pounds in six months if you accept good eating habits, work hard to burn calories, and maintain good sleeping patterns.

For those who are obese, losing 30 pounds can turn around their life. It increases self-confidence, fitness, and general quality of life.

You are someone who has already navigated through fad diets and workouts. Still, you were not able to maintain weight. It means that you did not make changes in your lifestyle.

Fad diets usually contain extremely low amounts of calories, which help you in dropping your pounds faster. But when you get off this fad diet and come into a normal routine. You put on weight more quickly than before. It is the reason behind your regaining weight.

Find out what amount of calories you need in a day. First, track everything you are eating. It will help you assess how many added calories you are taking or how calorie dense your diet is. 

Once you have figured out how many calories you are consuming, evaluate it with the number of calories you require according to your age, weight, height, and activity level.

This evaluation process will help determine what things you should add to your diet and what you should limit.

It is also important that you find out in what physical activity you would be comfortable to burn all these calories.

There are so many other things you need to follow. Start with the following.

You Need To Create Calorie Deficit Diet Plan:

How To Lose 30 Pounds In 6 Months
How To Lose 30 Pounds In 6 Months

When you begin your journey to weight loss, start with creating a sustainable calorie deficit plan which means your diet should contain only that many calories when it does not let you gain or lose weight. The calorie deficit plan is based on your age, weight, and height.

Once you find out the exact number of calories, you require daily. Cut back on all those extra calories. You can safely remove 500 to 800 calories per day.

Maintaining a calorie deficit can be hard, but ensure it does not leave you with cravings. The best way to avoid cravings and hunger is to fill yourself with plenty of vegetables and fruits. They are low in calories and have plenty of fiber. Food containing high fiber is harder to digest, which leaves you feeling fuller for a long time.

Other than fiber, you need to prioritize protein. Eating high protein diets helps lose weight. Because our body spends more calories breaking down protein. Fish, eggs, chicken, and beans are great sources of protein.

With the addition of fiber and protein, your body also requires healthy fat as a nutrition easily found in olive oil and nuts.

Remember, for your diet plan to work, you need to avoid eating processed food soda, chips, and canned food that are the best examples of processed food high in calories and zero in nutrition. Therefore, switch it with fruit and vegetables like baked sweet potato, fresh juice, or oatmeal.

Additionally, you must understand that restricting too many calories is unnecessary to achieve weight loss. Many factors affect your weight. It also depends upon metabolism and how fast you will lose weight.

Therefore only restricting calories will affect your overall health, so you must focus on a balanced diet.

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Eating Mindfully:

Mindful eating means focusing on what and when you are eating food. It helps with enjoying food and tracking calories. Suppose you are someone who has food while driving, watching TV, on the run, or working. Then you must be unaware of how many calories you are eating and what nutrition it contains.

Therefore to practice mindful eating, sit down and focus on your meal’s texture, color, smell, and amount. It will help you in managing your eating portion and make you full. Also, avoid eating while watching television.

Remember to chew your food. It will make you fuller quickly, which prevents adding weight. Further, remember to pack your meal full of nutrition and minerals that can satisfy your craving with low calories.

Avoid Sugar and Processed Food:

How To Lose 30 Pounds In 6 Months
How To Lose 30 Pounds In 6 Months

Assess your meal. Eating a meal with more than the required sugar and refined carbohydrates is the reason for your obesity. We all know any sugary food item adds calories and increases blood sugar levels.

Similarly, refined carbohydrates do not contain any nutrition or any fiber. In addition, this food is easily digested and increases blood sugar levels by converting them into glucose.

Therefore, you should swap carbohydrates with complex carbohydrates, which can be found in brown rice and sweet potatoes like food items.

Let’s focus on processed food. If you add processed food to your diet, you eat chemicals like preservatives and additives. They are deprived of adequate nutrition and are high in calories. Making is one of the reasons for obesity and weight gain.

You are still hesitant to avoid this type of food. Then think of all the chronic diseases they provide, like the risk of heart disease, migraine, cancer, diabetes, thyroid, etc. it can save your life by ditching processed food, refined carbohydrate, and sugar.

Do The HIIT Workout:

High-intensity interval training or HIIT is an exercise that involves a period of high-intensity workout followed by the rest of the low-intensity activity. It is an effective and quick way to lose weight.

If you have a hectic schedule and do not have sufficient time for exercise, then you can opt for HIIT, which helps you burn a significant amount of calories.

You can achieve more results from HIIT than jogging and doing the treadmill for 30 minutes. HIIT is a combination of cardio and strength training. It involves exercises like a burpee, jumping jack, plank, pushups, squats, etc.

HIIT workouts directly work on your body fat which helps in losing weight more effectively. In addition to this, after engaging in HIIT exercise, your body will enter fat-burning mode, which means you will burn calories for 24 hours after a workout. Do at least 30 minutes of HIIT training at home because you do not require equipment.

If HIIT is something you are not interested in or you want to lose weight by outside participation, then you can choose running, cycling, or hiking. This exercise will also make your heart beat faster and your body sweaty.

Besides cardio, there is also strength training, which is a perfect way of turning fat into muscles.

Also, remember exercise works effectively if you follow the right breathing pattern and the exercise position carefully. It is better to get help from a professional trainer who can give you many personalized instructions and workout plans.


If during your weight loss journey how to lose 30 pounds in 6 months, you ever feel that your motivation has become plateaued. Once again, start the method. Beginning it creates your interest again, and you can also review what has distracted you from losing weight. 

Dr. Cornell Heller

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