blackCAT/iStock/GettyImages
No matter where you start, weight loss is a challenging process that takes diligence, patience and some self-affirmation. But know this: While losing 30 pounds in five months may require changes to your diet and exercise, it’s a totally attainable goal.
Ready to get started? Here’s your roadmap to dropping 30 pounds — and keeping it off.
Safely Cut Back on Calories
Creating a sustainable calorie deficit is the first step in any weight-loss plan. This involves strategically cutting calories from your daily intake so that you burn more than you consume. How much you should cut will vary by person and weight-loss goal, but slashing anywhere between 500 to 1,000 calories per day is generally a safe practice, according to the Mayo Clinic.
If you’re looking to lose 30 pounds in five months, you’ll need to lose about two pounds per week, which is a sustainable rate of weight loss, according to the Centers for Disease Control and Prevention (CDC). Because there is 3,500 calories in a pound of fat, you will have to cut about 1,000 calories from your daily intake.
(Keep in mind, there is no guarantee that you will lose two pounds per week with this deficit — this is just a guideline. Weight loss will also depend on your overall health, genetics, metabolism and level of physical activity.)
Clean Up Your Diet
Although weight loss revolves around your caloric burn and consumption, you still want to consider the quality of your meals in addition to the quantity. Eliminate as many processed foods as possible — things like packaged snack foods and processed meats like bacon and sausage — as they are usually high in calories but low in nutrients, according to the Academy of Nutrition and Dietetics (AND). Start by limiting your processed foods to only 200 calories per day, and see if you can improve from there.
Upping your physical activity will also help you burn more calories throughout the day and is part of creating a sustainable deficit, according to the CDC.
Warning
If you’re new to exercise, slowly ease into a gym routine to prevent injury.
Create a weekly cardio- and strength-training routine for a well-rounded exercise regimen. Aim to get in about 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week, recommends the CDC. You should also aim to include at least two days of muscle strengthening activities, like lifting weights or bodyweight exercises.
Vigorous activity can involve jogging or running, swimming or playing competitive sports — in other words, exercise that goes beyond everyday movement.
Nutritious Eating Hacks to Try
Changing calories and losing weight is not any easy process for anyone. But there are some hacks and tricks that may make your experience easier, according to the CDC.
- Keep a journal that notes your daily diet wins and areas for improvement.
- Create a list of foods that may trigger unhealthy eating and make a plan to avoid them.
- Eat more slowly and drink plenty of water with each meal.
- Plan your meals ahead of time, including nutritious snacks.
