Experts recommend losing no more than 1 to 3 pounds per week, as more extreme weight loss is unhealthy and unlikely to be effective. Those pursuing a more aggressive weight loss plan should carefully monitor their diets and exercise each day. Based on the calculation of 3,500 calories for 1 pound, you should aim for a 105,000 calorie deficit to lose 30 pounds. You should always consult your physician before starting a diet and exercise program.
- Keep a food diary
Keep a daily log to keep track of the amount of calories you burn during exercise and the amount you take in while eating. Also, pay attention to your emotions before each meal to determine whether or not they impact your eating habbits.
- Shed excess water weight
Salt and starch increase the amount of water the body retains. Minimize your consumption of foods with salt and starch to shed excess water weight.
- Eat healthy foods
Prepare healthy meals containing vegetables, fruits, lean meats and fish. Avoid fatty meats, dairy and foods with added sugar.
- Increase your exercise time
Fitness experts generally recommend getting at least one hour of exercise per day. High-intensity exercise burns the most calories. Types of high-intensity exercise include running, kickboxing, Zumba and cycling. Aim to reach your maximum heart rate for a portion of the exercise.