To lose weight you must create a calorie deficit. Simply stated, this means you must expend more calories than are consumed. From a mathematical standpoint -- a pound of body fat equals approximately 3500 calories -- so to lose 30 pounds in 45 days -- you must create an average daily deficit of 2,334 calories. This calculated as follows: 30 pounds times 3500 calories per pound, equals 105,000 total calories. 105,000 calories divided by 45 days, equals a 2,334 calorie deficit per day. Since you should not restrict your caloric intake by more than 700 to 1000 calories per day, this results in a need to burn at least 1,300 calories a day through exercise. If you do not wish to diet you must burn the entire 2,334 average daily calories through exercise.
Switch out high-fat foods for low-fat varieties, as fat has more than twice the calories of either carbohydrates or protein. Start by substituting margarine for butter, and skim milk for whole.
Leave alcohol off the menu, as it adds seven calories per gram.
Eat smaller, more frequent meals. Try eating four to six times a day. The thermic effect of food, or energy used for digestion, in itself is an effective means of burning calories.
Choose an aerobic activity that burns a high number of calories -- such as basketball or cycling (approximately 750) -- or rowing or running (over 1,000) -- and perform it for two hours a day.
Lift weights. Weight training not only burns calories, it strengthens muscle tissue. This will raise your metabolism and burn more calories, even when your body is at rest. Many people are under the misconception that because lean muscle tissue is denser, and therefore weighs more than fat tissue, that lifting weights will be counter-productive to losing weight. However, gaining weight, either fat or muscle, always requires creating a calorie surplus.
Tips & Warnings
- Consult a physician before beginning any strenuous exercise program.
- Fitness and Health: Brian J. Sharkey: 1996
- Nutri Strategy: Calories from Fat, Protein, Carbohydrates, Alcohol
- 101 Weight Loss: Eat six meals a day
- Nutri Strategy: Calories Burned During Exercise, Activities, Sports and Work
- Photo Credit daily exercise. image by mdb from Fotolia.com
How to Lose 27 Pounds in 30 Days on Dr Oz's Miracle Diet
Losing weight following the Dr Oz miracle diet can be a good way to shed those extra pounds. We all know that...
How to Lose 50 Pounds in 30 Days
The key to any weight-loss program is exercise and a healthy diet. Trying to lose 50 pounds in 30 days takes hard...
How to Lose Weight After 45
Getting older means your body is undergoing many changes, and it's best to be prepared for them rather than taken by surprise....
How to Lose 45 Pounds in 2 Months
Weight loss is not something that can happen overnight. It is possible to lose 45 lbs. in two months, but this should...
How to Lose 15 Pounds in 45 Days
Losing 15 pounds in 45 days is ambitious but not unreasonable. A sustainable rate of weight loss is 1 to 2 pounds...
How to Lose 15 Pounds in 50 Days
If you're tired of those extra 15 lbs. on your belly or thighs, you may be ready to get serious about losing...
How to Lose 25 Pounds in 45 Days
Losing weight can be one of the most frustrating and difficult challenges to many people. After all, it is very easy to...