How to Lose 30 Pounds in Two Months?
To lose 30 pounds in 2 months, you need to lose 10,500 calories. You may achieve your goal by changing your diet drastically and following a regular exercise regimen. You may speed up the process by using supplements.
Reduce Calorie Intake
Your first step is to calculate the amount of calories your body needs for its basic functioning. These calories are often referred to as “maintenance calories.” Once you get this value, subtract an amount of 750 calories from it. That is your target calorie intake to lose 30 pounds in 2 months.
You should, however, add a “cheat meal” once every week. This will help remove any cravings that you might have, while maintaining your body on a starvation mode. It will also improve your metabolism. However, restrict your splurging to only one meal per week. Do not lose your determination and control.
Balance Your Diet
Balance your diet such that you get 30 percent of your calories from proteins, another 30 percent from healthy fats, and the remaining 40 percent from high-fiber carbohydrates that have low amounts of simple sugars. This may promote increased fat metabolism in your body. You may lower your carbohydrate intake by 30 to 50 g a day, every alternate week. However, you should remember that reducing carbohydrate intake below 50 g may restrict your metabolism.
Most experts also recommend eating five to seven smaller meals throughout the day, instead of two or three big meals to lose 30 pounds in 2 months. This pattern will improve your metabolic rate, prevent fat storage in the body and control the levels of the stress hormone cortisol.
Your exercise regimen should seek to balance cardiovascular activity with muscle or strength training. Perform 30 to 60 minutes aerobic exercise such as walking, jogging, bicycling and swimming. You may also use treadmill, elliptical or exercise bike to achieve the required results. You may split your workout into two sessions or do the whole activity at the same time.
You should also include five resistance-training workouts each week as well.
To lose 30 pounds in2 months, you should aim to burn 500 to 1,000 calories per cardio workout. You may also take a break for one day per week. This rest period will help your muscles, joints and ligaments to recover in time for the next exercise session.
Certain fat-burning and protein supplements may fasten your weight-loss process. Whey proteins and diuretics will also enhance the weight-loss process. You will also find many herbal supplements at your local natural food stores. These supplements may also help you lose 30 pounds in 2 months.
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