I Need to Lose 30 Pounds! 15 Ways to Burn Fat Quickly

“I want to lose 30 pounds!,” you say. Find. So you probably want to know how to lose 30 pounds in 20 months, or 30 pounds in 3 months, right? Have you crunched the numbers? Since it’s all about calories in, calories out, you can figure out how many calories you need to lose during this period, and thus how much food you can eat and how much exercise you should do. As long as you follow the program, you’ll find success, or at least get close to your goal. If you want to know how to lose 30 pounds, here are fifteen ways to do it fast. Use as many of these ways as possible to jump start your progress.

  1. Let’s assume, first, that you want to do this in 2 months, or 60 days. If you want to lose it in longer or shorter, adjust the time, but it will be pretty difficult to lose that much weight in anything shorter than 2 months. In fact, three months is perhaps the most likely, but we’ll use two months for sake of argument.
  2. If you want to lose 30 pounds in 60 days, that means losing one pound every other day. If there are 3500 calories in one pound, that means you’ll have to burn 1750 calories a day to meet this goal. Wow! You have a lot of ahead of you.
  3. If you need to lose 1750 calories, count on burning 1250 calories from your diet and 500 calories from exercise. Let’s look at the diet first. Let’s assume that your body needs 2750 calories a day. This will assume that you are active. If you are not active, and use less than this per day, you will probably not be able to lose weight this quickly. Thus, add a month or two onto your timeline to make the numbers work out better. According to this schedule, you will want to consume about 1500 calories a day.
  4. Note: Don’t starve yourself! You will only undermine your progress, because your body will go into starvation mode and slow down your metabolism, undercutting all of your efforts.
  5. To eat 1500 calories throughout the day without starving, spread your meals out throughout the day. Don’t let yourself get overly hungry, as you will probably succumb to the pressures and end up eating above your quota. Instead, eat 5-6 small meals throughout the day. You could do something like this: 300 calorie breakfast, 150 calorie snack, 400 calorie lunch, 150 calorie snack, 400 calorie dinner, 100 calorie snack. This is 6 balanced meals throughout the day – if you pick the right food choices, you’ll be able to hit these quotas without feeling hungry or famished.
  6. What are the right food choices? Eat plenty of protein at each meal – this is low calorie and will help control your hunger. Focus on fruits and vegetables, as these will keep you full without going over budget. Don’t avoid fats, but since they are high calorie, only eat them sparingly. Stick to natural, fresh food, and avoid anything processed, as that kind of food will probably go over your calorie budget.
  7. Drink plenty of water. This will help flush out the toxins and control your appetite.
  8. Next, mix in exercise. If you need to lose 30 pounds in a short period of time, you won’t do so by not eating right and exercising. According to this schedule, you’ll have to exercise to burn nearly 500 calories a day. This will require you to do two things: a solid cardio session to burn 300-350 calories; a strength training workout to raise your metabolism and burn an extra 100 calories; and heightened activity throughout the day to burn the rest.
  9. For the first, focus on interval and high intensity training. Long, rambling workouts will take forever and not help you meet your caloric goals. Focus on intervals and sprints to get the fat burning.
  10. Mix in strength training as well, also adding in intervals and supersets to up the calorie burn. Make sure to hit every muscle group in your body to get the maximum benefit from the workout.
  11. Since you can’t do strength training everyday – you’ll overtain and lose the benefits or even get injured – substitute Yoga, Pilates, and stretching in for strength training on your ‘rest’ days.
  12. This will not be easy – if you are not 100% committed to this, you will not succeed, as you’ll have to direct all of your waking hours to meeting this goal.
  13. Keep a plan of everything you are doing to ensure that you are hitting all your exercise and caloric goals. A journal or a spreadsheet would work well.
  14. Change the above plan as necessary to lose weight within the time period you are looking at.
  15. Don’t just sit around and expect things to change, even if you make minor changes to your lifestyle. If you just say to yourself, “I need to lose 30 pounds,” and do nothing to get you to that new state, how do you expect success? Thus, follow the above methods. They will be hard to implement, but always keep your mind on the prize and on your timeframe. Perseverance is the name of the game, here.