It's almost impossible to lose 30 pounds in two months. Most doctors, including those at the National Institutes of Health, recommend losing weight at a rate of one to two pounds per week for long-term success. If you are retaining a lot of water, you may be able to reduce your weight by 30 pounds in two months, but it won't be all fat. A certain percentage of that weight will be water weight.
Instructions
1. Restrict your calories. To lose two pounds a week, you need a daily calorie deficit of 1,000 calories. You can do this through a combination of eating less and exercising more. Track your calories and exercise with a diary. For most people, a diet of 1,200-1,500 calories per day will be sufficient to lose this much weight. However, some people, such as those who are breastfeeding or are very active, may need more. You shouldn't go below 1,200 calories unless you have a doctor's supervision. If you're unsure of how many calories you should be eating, talk to your doctor or visit MyPyramid.gov.
2. Measure your portion sizes. Part of eating the right number of calories is measuring out your portion sizes. Read the nutrition labels to be sure that you know how many calories are in a serving and how big a serving is. Use measuring cups or a scale to accurately gauge portion sizes.
3. Cut out junk food and refined carbohydrates. If you are serious about losing weight quickly, you'll have to stop eating junk foods and refined carbohydrates, such as white bread and pasta. Trade these foods for whole grains such as brown rice. Choose fruits and vegetables for your snacks instead of chips and candy.
4. Eliminate as much salt from your diet as possible. Salt causes your body to retain water and thus, weight. To get rid of 30 pounds in two months, you'll need to reduce your water retention. Don't add salt to your foods for flavor--use other herbs and spices instead. You should also carefully read nutrition labels to check the sodium content of the foods, as you'll find that some foods are surprisingly high in salt. For example, some brands of cereal, bread and convenience meals all have high sodium content.
5. Increase the amount of exercise that you do. Exercise helps you to burn calories and fat. If you are already doing an exercise program, you'll want to step it up. Increase the amount of time that you exercise and the intensity level at which you exercise. If you are not currently exercising, start a program that includes weight training and 30-60 minutes of cardiovascular exercise each day.
6. Drink water. Though it seems counterintuitive, not drinking enough water can actually cause you to retain water. Keep a bottle of water by your side at all times and drink from it throughout the day. Aim to drink at least eight 8 oz. glasses of water every day--more if you are exercising or if the weather is hot.
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