You have an important goal: to lose thirty pounds, and you want to do maximum of 8 months. Is it possible? Is it realistic?
It is quite possible.
Medical experts recommend losing 1 or at most 2 kg per week because losing faster is often unsustainable. If you are unable to lose this weight every week, there it can be done in about 6 months.
But what are the practical steps to help you achieve this goal? Let’s see them together.
Use the math and logic
Each kilogram is about 7,716 calories. This means that for every kg you lose, you need to eat 7,716 calories less. If you want to lose a pound a week, you have to reduce its own menu of about 1,100 calories per day. Lose 2 a week means cutting about 2,200 calories per day.
You are probably thinking, eating 1,100 or even 2,200 calories less per day is impossible! And you are right! However, it can be done. How? In essence, changing the way you eat. You will need to say goodbye to fast food, candy, chips, fried foods … but if you chose to lose weight you already knew it would not be easy. We’re talking about losing 30 kg, not two. Not pensatevi today, otherwise you will become discouraged: Argue in perspective.
What can you eat?
The next step is to think about all the foods you can still eat: fruits, vegetables, whole grains, lean meats … the nice thing is that these foods are not only good for you, but you can eat large quantities and maintain the weight loss.
Make a list of healthy foods to eat really enjoying: large salads full of chopped vegetables and seasoned with fat-free dressings, large bowls of vegetables seasoned with your favorite spices (no, no butter), apple slices or your favorite fruit as great salads dipped in yogurt (fat-free of course). True, it will take a while ‘to train your palate to do without the food very tasty fast food and junk foods in general you were used to before, but your body and your health will benefit from it in an incredible way.
Exercise is essential
The next step to lose 30 lbs. in 8 months at the most, of course, get regular exercise. Exercise is vital if you want that your body is preparing to become toned and leaner. Choose a workout to start with, possibly you like it and you do not get bored: walking, jogging, cycling or stationary bike, do swimming, yoga – are all options. Try to exercise for at least 30 minutes, 6 days a week. Start at a level of intensity suited to your current situation and increase the speed or intensity as soon as possible to achieve maximum weight loss.
Some useful tips for weight loss before and better
- Drink lots of water: will keep you hydrated and keep your stomach full, will help you feel less hungry.
- Weigh yourself every day. If one day you weigh 1 kilogram more is not a big problem: eat a little ‘less to remedy the “mistake.” However, if you neglect the habit of weighing yourself for a week and you will earn 3 kg, is a more difficult problem to recover.
- Tell the world that you have put on a diet. Most people will be happy to encourage you and keep you in good spirits. You can also try to motivate some of them to get ideas and go on a diet together with you.