How to Lose 30 lbs in 4 Months, In four months, you’ve got an event — a wedding or a reunion– and you feel your body just isn’t ready for it. A 30-pound weight loss will help boost your confidence and health.
What to do to lose 40 pounds:
One pound = 3,500 calories — to lose 30 pounds, you must create a chart of 105,000 calories. That sounds very hard, but when you plan it for four months, it’s just 6,563 calories per week — or 938 calories per day.
You create a calorie shortage by eating less and moving more. To figure out your calorie needs, use a calculation that takes into account your age, gender, weight and activity level.
An online calculator can help you estimate the number of calories you need to maintain your weight.
From that number, subtract about 500 calories to determine how many you should eat, and plan on exercising off another 483 to 500 days to create the deficit required to meet your goal.
Changing your eating routine:
Eating well on a low-calorie diet can be done simply by focusing on whole, unprocessed foods that don’t contain a lot of refined grains, excess sugar, and fat.
Cutting out these non-nutritive, high-calorie foods helps you instantly save calories and lose weight.
Clear your chips, crackers, cookies, candy, and cake.
Must-Do Exercise Lose 30 Lbs in Four Months:
If you’re new to exercise, gradually work your way up to the minimum 150 minutes per week of cardio exercise.
This is equal to about 30 minutes of walking five days per week. After a couple of weeks, extend the time you spend exercising so you total at least 250 minutes per week of cardio.
To burn about 500 calories per day, a 185-pound person needs to walk at a 3.5-mile-per-hour pace for almost 90 minutes.
Flow of Weight Loss
While you’re targeting about 2 pounds per week as your rate of loss, it’s acceptable and expected that you’ll lose at a faster rate in the first one to three weeks as you adjust your eating plan and start exercising.
Your loss rate should be good, but if you continue to lose at a rate consistently faster than 3 pounds per week once you’re a month in, increase your calorie intake slightly. Losing at a fast rate can lead to complications.