Weight Loss 30 Pounds Challenge, My BEST Weight Loss Tips!
Weight loss? Do you want to lose 30 pounds in just 3 weeks? I’ve been there. You want to lose weight, but you don’t know where to start. You feel overwhelmed and confused about what works and what doesn’t work when losing weight.
That is why we created this article for you! It will give you the tools you need to lose that stubborn fat once and for all without feeling hungry or deprived.
Read this blog post right now to help you in your weight loss journey and learn more about how I lost 30 pounds in 3 months!!!
What is the best way to lose weight?
The answer, believe it or not, may surprise you. Losing weight or losing belly fat is the number one New Year's resolution made each year. But with so much conflicting information about what to eat and how to exercise, people are always looking for new ways to lose weight fast.
The truth is, there's no miracle diet pill or magic bullet to lose pounds that will work without effort on your part. However, there is a way to boost the rate at which you burn calories and enhance your body's ability to shed pounds.
By making a few relatively simple lifestyle changes, you can lose 30 pounds in six months.
On average, the human body uses about 3,500 calories per day to maintain its current weight. So by adding more physical activity to your daily routine and by eating less, you are already on your way to losing some extra weight.
But even that may not be enough to result in a significant weight loss, at least not on its own. To lose more weight, you need to boost the rate at which your body burns calories.
How do you know if you're overweight?
According to the most recent statistics from the Centers for Disease Control and Prevention (CDC), more than one-third of American adults are obese, with a BMI (body mass index) of 30 or higher. The good news is that losing weight isn't as difficult as keeping it off.
What is BMI?
Body mass index (BMI) measures body fat based on height and weight that applies to both adult men and women. The BMI, which you can calculate yourself with an online calculator, considers the ratio between your height and weight to determine how much fat you're carrying around as a percentage of your total body weight.
While the BMI provides a good estimate, it's not always accurate in determining your fitness level or fatness, as muscle mass may fluff up that number just a little bit.
Also, keep in mind that even though BMI is commonly used to measure overweight and obesity and overall health risk factors, there are some limitations.
For example, BMI may overestimate body fat in athletes and others who have a muscular build. In the same way, BMI may underestimate body fat in older persons and others who have lost muscle mass.
What does being overweight mean?
If you fall into any of these categories, you are considered to be overweight:
- BMI between 25 and 29.9 (overweight)
- BMI of 30 or higher (obese)
When your BMI is between 25 and 29.9, you are considered at "overweight risk" of developing weight-related health problems. However, if you fall into the BMI range of 25 to 34.9, it means you have less than a 10 percent chance of developing weight-related health problems.
If you're in the "overweight" category, losing just 5 to 7 percent of your total body weight can lower your blood pressure and cholesterol levels, improve your insulin sensitivity and glucose tolerance, and reduce or prevent other risk factors for heart disease. Weights that are too low also come with health risks.
Tips for losing weight
The good news is that there are some pretty simple things that you can do every day to start a healthy lifestyle and jump-start this process. According to Weight Loss Resources, here are 13 things that you can do each day to burn more calories:
1. Drink ice-cold water
Your body has to work harder digesting it, so it takes more energy from you and boosts the rate at which you burn calories.
2. Use a smaller dinner plate
People tend to pile their plates high with food subconsciously, so they end up eating more calories than they need. Try using a salad plate instead of a dinner plate, and you'll be surprised at how much less food you will put on it.
3. Eat an apple
Apples are high in fiber, which fills your stomach and makes you feel fuller longer. Plus, they have the added benefit of containing quercetin, an antioxidant that may make you burn more calories throughout the day.
4. Perform HIIT cardio workouts
High-intensity interval training (HIIT) is an exercise technique that alternates between periods of intense activity and less-intense exercise.
By performing HIIT workouts, you can increase the rate at which your body burns calories post-workout. Besides, you will preserve lean muscle mass effectively.
5. Go for a power walk
A 30-minute power walk is a great way to burn extra calories, especially if you add hills, stairs, or walking with weights.
6. Skip the elevator and take the stairs
The number of calories burned from taking an extra flight varies depending on your weight, but people who weigh more than 150 pounds can expect to burn about 5 to 10 calories per minute.
7. Don't sit still for too long
According to Mayo Clinic, sitting for too long can cause a deterioration of your body's ability to burn fat. So even if you don't have time to do a full workout, try moving around every 20 minutes or so.
8. Go on a bike ride
Riding a bike is not only fun, but it's also a great way to lose weight fast. It burns calories and is easy on your joints.
9. Eat spicy foods
Chili peppers, jalapenos, and other hot spices can help rev up your metabolism, increasing the rate at which you burn calories.
10. Drink green tea
Green tea contains catechins, an antioxidant that speeds up fat burning by as much as 15 percent.
11. Do the dishes by hand
Washing your clothes and dishes by hand requires more effort than using a machine, which means you will burn calories.
12. Stand up
Sitting burns 50 fewer calories per hour than standing, but don't just stand around all day at work or when you're home watching TV.
13. Use the stairs instead of the elevator
Take the stairs at least a few times per day. It's a great way to get in some extra exercise, and you will also gain the benefits of having more energy all day.
How many calories do I have to eat per day to lose weight?
If you wish to lose weight, turn out the number of calories that your body would need to burn in a day to result in losing 1pound a week. To do this, take your current weight and multiply it by 10 and then divide the answer by 7.
If for example:
Your current weight is 150lbs.
150x10= 1500.
1500/7=212.857 or approx 220 calories. Remember, this is an approximate number. It can be slightly more or less depending on different factors such as age, height, and activity level.
To make it easier for you, here is a calorie calculator. In this tool, you will see the daily amount of calories that your body needs and plan your food intake properly to achieve desired results in less time.
Best weight loss plan to lose weight quickly.
One of the best diet plans to lose weight quickly is following a low-calorie diet (low-fat and high-carbohydrate diet). This is because fat contains more than twice as many calories per gram (9) as carbohydrates (4).
This is a weekly diet plan example with healthy foods that includes six meals with a daily calorie intake of 2,000 calories:
Day one
Meal 1:
- 1 cup of oatmeal
- 1 medium banana
- 4 ounces of orange juice
- 2 tablespoons of low-fat mayonnaise on a sandwich thin with 4 slices of deli turkey and 2 slices of tomato.
Meal 2:
- ½ cup cooked pasta
- 3 ounces flounder, broiled
- 1 cup steamed carrots
- 1 small (2 ounces) whole-wheat dinner roll
- 1 tablespoon of olive oil for dressing
Meal 3:
- 1 medium baked potato
- 3 ounces chicken breast, roasted and sliced thin
- Salad with 1 cup lettuce and 6 tablespoons fat-free French dressing
Meal 4:
- ½ cup low-fat cottage cheese (1 ounce) with 1 medium peach and ½ cup pineapple chunks
- 1 small whole-wheat dinner roll
Meal 5:
- 6 ounces of lean beef, broiled or grilled 2 slices whole-wheat bread Calories: 880
- Meal 6:
- 2 ounces of turkey breast, roasted or baked
- ½ cup mashed potatoes with gravy
- 1 cup mixed vegetables (e.g., carrots, green beans, and cauliflower)
Total calories for the day: 2,000
Day 2
Meal 1:
- 3 ounces cooked salmon, broiled
- 1 small (2 ounces) whole-wheat bagel
- 1 tablespoon of light cream cheese
Meal 2:
- 6-ounce lean steak, roasted or baked
- ½ cup wild rice
- 1 tablespoon butter
Meal 3:
- Chicken salad stuffed in half of a 7-inch whole-wheat pita
- ½ cup grapes
Meal 4:
- 3 ounces turkey breast, roasted or baked
- 1 medium pear
Meal 5:
- 6 ounces lean beef, broiled or grilled (or substitute with 3 ounces tofu)
- 1 cup steamed broccoli
Meal 6:
- 2 eggs, scrambled or hard-boiled (with 1 yolk)
- ½ cup cooked oatmeal with 2 tablespoons raisins and cinnamon to taste
Total calories for the day: 2,000
Day 3
Meal 1:
- 1 whole-wheat bagel (2 ounces)
- 4 ounces of low-fat milk (½ cup fat-free yogurt with ½ cup berries)
Meal 2:
- 1 medium apple
- 1 ounce (approximately 28 almonds)
Meal 3:
- 1 cup low-fat cottage cheese (4 ounces) with cereal, such as Kashi GOLEAN Flakes
- 1 tablespoon raisins
Meal 4:
- 2 ounces chicken breast, roasted or baked
- ½ cup cooked spaghetti squash with marinara sauce
Meal 5:
- 3 ounces flounder (or other lean white fish), broiled or baked
- ½ cup cooked brown rice with 1 teaspoon olive oil
Meal 6:
2 cups low-fat yogurt with ½ cup mixed berries
Total calories for the day: 2,000
Day 4
Meal 1:
- 2 slices whole-wheat bread (3 ounces)
- 2 tablespoons reduced-fat peanut butter
Meal 2:
1 cup low-fat milk (½ cup fat-free yogurt with ½ cup berries)
Meal 3:
1 small (2 ounces) whole-wheat bagel with 1 tablespoon light cream cheese
Meal 4:
- 3 ounces salmon, broiled with 1 teaspoon olive oil and lemon to taste
- ½ cup cooked brown rice with 1 teaspoon olive oil
Meal 5:
6 ounces of lean beef, broiled or grilled (or substitute with 3 ounces tofu) 1 cup steamed broccoli
Meal 6:
2 cups low-fat yogurt with ½ cup mixed berries
Total calories for the day: 2,000
Day 5:
Meal 1:
- 1 cup high-fiber cereal (such as Kashi GOLEAN Flakes) with 1 cup skim or low-fat milk
- 4 ounces of orange juice
Meal 2:
½ cup cooked pasta with tomato sauce and Parmesan cheese to taste
Meal 3:
1 small (2 ounces) whole-wheat dinner roll with 2 tablespoons light margarine
Meal 4:
- 6 ounces of grilled or broiled chicken breast
- A salad of 1 cup lettuce and 6 tablespoons fat-free French dressing
Meal 5:
1 cup low-fat chocolate milk (½ cup fat-free yogurt mixed with ½ cup skim or low-fat milk)
Meal 6:
- 3 ounces lean beef, broiled or grilled (or substitute with 3 ounces tofu)
- 1 small baked potato
Total calories for the day: 1,970
Day 6:
Meal 1:
1 cup high-fiber cereal (such as Kashi GOLEAN Flakes) with 1 cup skim or low-fat milk
Meal 2:
2 slices whole-wheat bread (3 ounces) with 2 tablespoons peanut butter or 1 tablespoon light cheese
Meal 3:
- 6 ounces of grilled or broiled chicken breast
- A salad of 1 cup lettuce and 6 tablespoons fat-free ranch dressing
Meal 4:
- 1-ounce mixed nuts (e.g., walnuts, almonds, peanuts)
- 1 small banana
Meal 5:
- 3 ounces of lean beef, broiled or grilled (or substitute with 3 ounces tofu)
- 1 cup steamed broccoli
Meal 6:
1 cup low-fat chocolate milk (½ cup fat-free yogurt mixed with ½ cup skim or low-fat milk)
Total calories for the day: 1,970
Day 7:
Meal 1:
1 small orange with 6 ounces of calcium-fortified orange juice (such as Trop50 or V8)
Meal 2:
½ cup cooked pasta with tomato sauce and Parmesan cheese to taste
Meal 3:
1 small (2 ounces) whole-wheat dinner roll with 2 tablespoons light margarine
Meal 4:
3 ounces of lean beef, broiled or grilled (or substitute with 3 ounces tofu) 1 cup steamed broccoli
Meal 5:
1 cup low-fat chocolate milk (½ cup fat-free yogurt mixed with ½ cup skim or low-fat milk)
Meal 6:
- 6 ounces of grilled or broiled chicken breast
- A salad of 1 cup lettuce and 6 tablespoons fat-free ranch dressing
Total calories for the day: 1,970
Now I leave you a few additional tips that will help you to improve your eating habits and promote fat loss:
Eat 5 to 6 times daily
Therefore, avoiding fatty foods or reducing fats drastically will help you lose weight without cutting back on total calories also because fat is more calorie-dense than carbohydrates.
Eating small meals frequently throughout the day (5 to 6 times daily) will help you avoid getting hungry and overeating. In addition, it will help you to get sustainable weight loss.
Exercise
Exercise is important when following a healthy diet plan to lose weight quickly. For example, weight training. You can use free weights or safely do strength training using weight machines, or aerobic workouts aerobic machines, etc.
Most people do not realize that physical activity also helps you lose weight by increasing your metabolism, burning more calories throughout the day.
For example, if you eat about 500 fewer calories every day and walk for an hour, you will burn approximately 1 pound (0.45 kg) of body fat each week.
Do not drink calories.
Drinking sugary beverages is a common habit that causes weight gain. Do your best to avoid soda, juice, and other sweetened drinks when you are on a diet plan to lose weight quickly. Instead, drink lots of water with lemon or unsweetened tea.
Increase your fiber intake
Increasing the amount of fiber in your diet can help you lose weight quickly because it will make you feel full (2). When people eat a high-fiber diet, they consume fewer calories and feel less hungry throughout the day. Eat whole grains, fruits, vegetables, and beans every day to improve your health while losing weight.
Include healthy fats
Healthy fats are maybe one of the most important food groups. Healthy fats are an important part of any weight loss diet plan. However, the types of fat you eat matter when you are on a balanced diet plan to lose weight quickly.
Most people should avoid saturated and trans fats, which can raise cholesterol levels and increase the risk for heart disease. Instead, choose monounsaturated and polyunsaturated fats, which can help lower cholesterol levels. Good sources include olive oil, nuts and seeds, peanut butter, and avocados.
Healthy food options for weight loss success
Diet is a crucial component of healthy weight loss. But, it's what you eat that will make or break your efforts. The nutrients in each food will provide energy, promote fat burning, and enhance muscle growth. As part of an overall plan, healthy eating can help people lose as much as 30 pounds and keep it off for as long as five years.
It is important to eat a healthy breakfast within one hour of waking up every day for optimal health and weight loss success. A nutritious breakfast will help kick start your metabolism and provide you with the energy you need throughout the day.
Try to avoid choosing foods high in sugar or carbohydrates that can cause blood sugar levels to spike and then plummet, which will then leave you feeling hungry shortly after.
Here is a list of healthy foods you have to include in your diet:
Fruits and vegetables
It's best to eat fresh, whole fruits, rather than juice. While juice may have some nutritional value, you're better off with the original food because it has more fiber and less sugar. Vegetables are also a must-have on your diet list. They provide us with vital nutrients such as magnesium, zinc, potassium, and B vitamins.
Legumes
This includes beans, peas, and lentils. Although, they are high in protein, fiber as well as essential minerals. They will help you to lose a few pounds in no time.
They can be made into a tasty salad or whole-grain dish that will provide you with all the essential nutrients you need for complete health. Lean meats
Remember to cut off all visible fat before cooking. It is better to eat only lean meats such as turkey, chicken, and fish. They are high in protein and lower in fat compared to red meats. You can also make poultry skinless before cooking. Protein shakes:
A quick healthy meal replacement that you can drink anywhere or any time of the day comes in powder form that you can mix with water or milk. Shakeology is a product that has been used by thousands of people who drink it as part of their healthy diet plan to lose weight.
Lean meat, fish, or skinless poultry
For optimal health and weight loss, you should eat at least 2 servings of fish per week. Fish can be broiled, grilled, or baked without butter or oils to keep fat content very low. It is best to look for fresh varieties rather than frozen ones when shopping to avoid high amounts of preservatives and sodium.
Healthy fats
These are found in foods such as nuts, seeds, and olives. They make great snacks, high in calories but can provide nutrients to keep you going during the day. They are also rich in fiber, which is essential for healthy weight loss because it will help prevent constipation throughout the day.
Whole grains
This includes foods such as barley, whole-wheat pasta, and bread. They are rich in fiber and complex carbohydrates that can provide us with the required energy throughout the day. Therefore, you should eat them instead of processed white grains.
Green tea
This is high in antioxidants that help fight inflammation. It has also been said to boost metabolism as well as burn calories at a faster rate. It is best to drink it hot or at room temperature instead of iced to reduce its healthy properties.
If you incorporate these foods into your diet plan, weight loss success won't be far away, and you can find yourself looking and feeling great in no time.
Conclusion
I’ve had to learn what works for my body, and not everyone needs the same thing. You can only do that by experimenting with your diet.
In other words, if you want a better idea of how much weight you should lose, start eliminating foods from your daily routine until you find something that leads to positive results. Then enjoy it! (Trusted Sources 1*, 2*, 3*, 4*)
Medically reviewed and approved by Nataniel Josue M D.