How to Lose 30 lbs.

If you're thinking of losing 30 lbs. by going on a crash diet, think again. Not only are crash diets unhealthy and hard to stick to but also you may end up with a nutritional deficiency or get stuck in a vicious yo-yo dieting cycle. A gradual approach is best when losing weight. Many experts recommend losing no more than 1 to 2 lbs. per week. Starvation and deprivation are not necessary to achieve this. Making smart food choices and increasing the amount of exercise you get will help make those pounds disappear.

Instructions

1

Reduce your daily food intake by 250 calories. Limit your intake of sugar, fat and simple carbohydrates. Consume foods in their natural state or as close to it as possible. Focus on low-fat dairy, lean protein, fruits, vegetables, whole grains and unsaturated "healthy" fats.

2

Watch portion sizes. Even if you eat healthful fare, if you eat too much, the calories can add up. Use smaller plates to fool your eyes. Keep in mind that a standard serving of meat or fish is the size of a deck of cards. A single-serving of potato is the size of a computer mouse, and one serving of vegetables or fruit is the size of your fist.

3

Order an appetizer to eat as your main course when eating in a restaurant. It is a smaller serving, so it will help you control portion size. If you do order an entree, split it with a friend or only eat half of it and take the other half home with you in a doggy bag. Cook your own meals at home as much as possible so you can avoid high-calorie ingredients.

4

Burn 250 calories each day through cardiovascular exercise. Perform high impact aerobics, go ice skating or go jogging for at least 30 minutes each day. Choose exercises that you enjoy so you will stick with them.

5

Drink a minimum of eight glasses of water per day. Water fills you up, keeps your kidneys healthy, flushes your system, promotes digestion and keeps your body functioning at its best.

6

Consider adding strength training to your workout routine two days a week. Strength training can speed up weight loss because the more muscle tissue you have, the more fat your burn. Consult a certified trainer about proper form and proper use of weightlifting equipment.

7

Keep track of your progress. Weight yourself once a week and record your progress. Write down what you eat on a daily basis and what kind of exercise you do. Keeping a journal may help motivate you to stick to your diet, and it may also reveal foods or behaviors that are slowing your weight loss.

8

Join a support group. A support group can help motivate you to stick to your diet. It will also help remind you that you are not alone.