How To Lose 30 Pounds Safely

This Story covers some strategies that can help you lose 30 pounds safely.

1. For long-lasting, sustainable weight loss, try reducing your intake by 500–750 calories below your baseline to lose around 1–2 pounds (0.45–0.9 kg) per week

2. Processed foods, such as instant noodles and fast food are high in calories. consuming higher amounts of processed foods was tied to a higher risk of excess body weight.

3. Adding more protein to your diet is a simple strategy to help speed up weight loss. Meat and fish are a few high protein foods that can be easily incorporated into a healthy weight loss diet.

4. One study in 252 women found that each gram of fiber consumed was associated with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20-months.

5. Drinking more water is a quick and convenient way to boost weight loss. Some research suggests that drinking a cup of water before each meal can reduce your calorie intake to increase weight loss.

Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds.

SUMMARY

6. Fitting some cardio into your routine is essential if you’re looking to lose 30 pounds. try to squeeze in at least 150–300 minutes of cardio per week, or between 20–40 minutes per day.

7. Using weight machines, lifting free weights, or doing bodyweight exercises like push-ups, squats, crunches, and planks are all types of resistance training that can be beneficial for weight loss.

8. Adding a few sessions of HIIT like jumping rope, push-ups, high jumps, or burpees to your routine each week can be incredibly beneficial when it comes to weight loss. 

Incorporating cardio, resistance training, and HIIT into your routine a few times per week can help promote sustainable weight loss.

SUMMARY

9. In addition to diet and exercise, reducing your stress levels, getting plenty of sleep, eating more slowly, and holding yourself accountable can help you lose 30 pounds.

10. While the rate at which you’re able to lose weight depends on several factors, you should aim to lose around 1–3 pounds (0.5–1.4 kg) per week.

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