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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid
How to lose 30 pounds quickly and safely? When your goal is healthy weight loss, there is no need to go on an extreme diet and follow intense workouts. The Internet is filled with various trendy diet plans claiming that you can lose 30 pounds in 30 days.
They often need to remember to mention how adverse effects this diet has in the long term. They entice you with quick weight loss methods. But doctors have advised that following such an extreme diet can lead to the risk of death.
After all, it pulls you into a cycle where you lose weight faster. Yet when you stop following the diet, you also gain weight quickly. Then, again and again, repeating this diet cycle has disastrous effects on your body and its metabolism. Because of this, losing weight gets harder with time.
Suppose your goal is to lose 30 pounds quickly and safely. You must follow a nutritious diet, regular physical exercise, and stress management to lose weight.
Although we all want results quickly, it is necessary to follow a healthy lifestyle to maintain weight. Following a steady weight loss is more likely to make you lean for longer.
You need commitment and motivation to start this weight loss journey because losing 30 pounds is time-consuming.
Unfortunately, you won’t be able to lose 30 pounds in a week or two, but you will certainly see scale tipping in a matter of a week.
However, you need to be patient. Most dieticians believe that if you lose weight at a steady pace, you are more likely to maintain it for the long term rather than drop pounds too quickly. Weight loss will only happen if you are diligent in practicing healthy habits.
How To Lose 30 Pounds Quickly And Safely – Effective Methods
Make Modification In Your Diet:
There is a term that ” you can’t out exercise a bad diet “. These words summarized the whole weight loss story. To safely lose 30 pounds of weight, you need to modify your meal. Here are some tips on how you can make that modification.
Turn Your Meal Into Nutrition Diet:
First, you need to understand that there is a massive distinction between simply eating a meal and being on a diet. Meals refer to a specific amount of food, while diet is food with restrictions.
Eating less will not solve the problem when you need to lose weight. Similarly, you need more than cutting the calories to get your nutrition.
Therefore, it is necessary that if you are planning a weight loss diet, you must incorporate complex carbohydrates, lean protein, fiber, vitamins, minerals, and healthy fats.
You will get these things from fruits, vegetables, beans, fish, whole wheat, brown rice, oats, etc. Understanding nutrition is laying the foundation for a good diet.
It helps you to keep feeling full between meals which will reduce your daily calorie intake for your weight loss.
Remember a person needs to maintain a calorie count of 1200 for women and 1500 for men. Anything less than this amount comes under extremely low calories, reducing metabolism and making weight loss harder.
Create a diet plan which cuts back your calories between 500-700. It will help you lose around 1-2 pounds per week.
Avoid Processed Food:
Due to our hectic life, we often make choices that are easier and more comfortable for us. Buying processed food is one of them. It is because it is easier to put together rather than making a meal by yourself.
Processed food is not responsible for weight gain. It is also responsible for many chronic diseases. It is always high in calories and sugar and low in nutrients and fiber.
Additionally, they contain preservatives and additives. In addition, they produce cravings in your body, leading to overeating habits.
Over time, consuming processed food can lead to insulin resistance, triglyceride, harmful cholesterol, and other health issues.
Therefore, if you aim to lose 30 pounds safely and become healthier, you must consume a well-balanced diet.
Eat More Protein:
Eating a high-protein diet can boost your metabolism and reduce your appetite. Including higher protein in your diet can increase appetite-reducing hormone satiety and decrease the hunger-hormone ghrelin population in your body.
This results in feeling full and no longer you have a bout of hunger from time to time. Making the calorie count automatically lower.
Another reason protein is beneficial for weight loss is that you burn more calories while digesting protein. It also increases metabolism, which also results in burning more calories.
Also, increasing protein intake can decrease cravings and desire for junk food. Therefore at least add 25% of the protein to your diet.
Add Fiber To Your Diet:
Fibers are hard to digest and that is why they are super filling. Eating a Fiber enriched diet is the key method to reducing weight. All fruit and vegetables are good sources of high fiber.
Especially soluble fiber found in plants is prone to absorb water and become a gel-like substance in your stomach. It reduces hunger, which automatically results in consuming fewer calories. Besides it, it also helps in reducing the absorption of sugar into the bloodstream. This process prevents insulin from increasing, ergo less storing of food.
In addition, fiber-rich food reduces the risk of heart disease, diabetes, and cancer. The soluble fiber that is found in oatmeal helps to get rid of bad cholesterol.
Also, other nutrients in fiber-enriched food provide many types of nutrition to a person. But the key to getting all the benefits of fiber is to regularly include 20-30 grams of fiber in your diet.
Drink Plenty Of Water:
Drinking more water will help you in filling your stomach with zero calories. When your stomach senses it is full, it signals the brain to stop eating, which prompts weight loss.
Even if you are thirsty, sometimes your brain can take it as a hunger signal, and you start eating, which adds unnecessary calories to your body. Therefore if you feel hungry, drink one glass of water before eating. It will certainly help you in reducing 30 pounds safely.
Some research data shows that drinking water from time to time will burn two-three percent more calories. Especially drinking cold water because during digestion of cold water, our body spends more calories heating it.
Water also removes toxins from the body, which helps your kidney and digestive system perform better.
Be More Active:
If you aim to lose weight faster, you need to be more active than before, and the way to do it is by exercising regularly. You can opt for any physical activity that burns calories.
There are plenty of exercise methods. Examples are cardio, HIIT, and strength training. In cardio, you perform physical activity to speed up your heart rate and burn extra calories. Cardio involves running, cycling, hiking, swimming, boxing, etc.
Similarly, strength training also helps in weight loss and increases your strength and endurance. It is suitable for those who aim to gain muscle instead of fat.
Strength training includes exercises like pushups, plank, squats, crunch, glute bridge, bicep curl, weight lifting, etc.
At last, high-intensity interval training or hit means performing the high-intensity exercise, adding low-intensity rest. It is the finest method to reduce weight the fastest.
Conclusion
Everyone wants to obtain a lean figure but hesitates in making an effort. Remember, once you start the weight loss journey, you have already done half of your work. So begin from now on.
That was all on How To Lose 30 Pounds Quickly And Safely. If you have any queries, leave them in the comments below.
Dr. Heller has experience teaching at the college level, as well as working with nutrition-focused organizations on projects related to food security and sustainability. With her background in food systems, nutrition, and health, she strives to bring a practical and holistic approach to address complex problems in these fields.
Dr. Heller is committed to applying her knowledge and expertise to help solve global health issues. She enjoys collaborating with different stakeholders in order to create meaningful solutions that will benefit both people and the planet.
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