Losing weight requires motivation, determination, commitment and dedication. Losing 30 pounds in 3 months is certainly a lofty goal but doable if you are serious about achieving the goal. The recommended weight loss range is from 1 to 2 lbs per week. In order to lose 30 pounds in 3 months, you will have to shed 2.5 lbs per week which is slightly higher than the recommended range. However, you can safely lose weight as long as you follow a meticulous portion controlled diet and an exercise routine.
Weight loss occurs when you eat less than what you burn on a daily basis. To lose one pound you will have to create a deficit of 3500 calories per week. To lose 30 pounds you will have to create a deficit of 105000 calories in 3 months. This implies that you will have to burn 8750 calories per week and relatively 1250 calories per day. This you can conveniently shed by signing up for trustworthy weight loss programs like Nutrisystem, Jenny Craig, etc. Both the programs believe in losing not more than 2 lbs per week. Nutrisystem offers various diet plans that cater to individual metabolic needs. Men and women have separate diet plans; likewise people with medical conditions like diabetes can also lose weight following Nutrisystem D plan. Jenny Craig focuses on providing portion controlled prepackaged meals that are frozen. You can go through the advantages and disadvantages of both programs here and choose the most suitable one.
In case you have more weight to lose, you can burn more than 2500 calories in average per day. You can maximize your calorie burn through performing moderate to high intensity exercise. Consult with your physician and using the basal metabolic calculator get to know about your daily calorie burn. Ensure that you burn at least 2450 calories per day. This will let you cut down 1250 calories per day helping you to lose 30 pound in 3 days.
Treadmill workouts help you burn good amount of calories and also increase the heart rate. In general, walking is a good exercise that is mild on your joints yet help you burn good amount of calories. When you do the same on the treadmill, you will be able to burn more calories than natural walking. The amount of weight you would lose on a treadmill depends on the age, current body weight and also the time that you would spend in walking on the treadmill. The general equation is to lose pound of fat you will have to create a calorie deficit of 3500.
There are weight loss programs that do not make exercise mandatory. For example, to follow programs like Nutrisystem and Medifast, the dieters need not exercise as the foods take care of the weight loss process. However, these programs recommend at least 30 minutes of exercise daily to complement the diet plan though do not make it mandatory. Nutrisystem delivers ready to go meals that are easy to consume and eliminates the difficulties involved in counting calories or checking portion size. Medifast gives a faster result because of the low calorie meals it delivers. Check Jane Seymour article to know how these programs work and differ.
A person weighing 150 lbs will be able to burn 118 calories by walking on a treadmill for a mile. A person with body weight of 200 lbs will be able to burn 156 calories by walking on the treadmill per mile. When you create a calorie deficit of 500 to 1000 calories per day you can lose from 1 to 2lbs per week. To create this deficit you will have to intake less calories and burn more calories by walking over treadmill. When you burn 300 calories by working out on a treadmill, you will have to eat 200 calories lesser to arrive at this deficit.
The 7 days 1200 calorie diet plan is built for people to slim down fast and still feel satiated. Women aiming for weight loss should not go lower than 1200 calories per day as it will bring up nutrition deficiency. Men should eat about 1500 to 1700 calories in a day; however the number of calories one can consume in a day vary and depend on age, gender and the level of physical activity. Doctors generally recommend knowing one’s individual calorie needs rather than following a common figure. Following a 1200 calorie diet plan is ideal as going below that is unsustainable.
A 1200 calorie diet plan works well for women and it should ideally include foods packed with nutrients, carbohydrates, proteins, fiber, vitamins and minerals. People skeptical about following their own diet plan can go for meal programs like Nutrisystem, Weight Watchers, etc which have decades of experience in the field of weight loss. They have planned the foods in such a way that the dieters feel satisfied throughout the day and do not go low on energy. To learn how these two diet planners operate visit sky cube now.
Sample menu for Day 1
Breakfast: Avocado and Egg toast
Cook a large egg in a pan by adding quarter teaspoon of olive oil and top it with one Clementine. Along with it have a slice of whole grain bread and ¼ medium Avocado.
Morning snack: Blueberries 1/3 cup and ¼ cup of plain Greek Yoghurt with no fat.
Lunch: Two cups of Ravioli and vegetable soup and one tomato with cheddar cheese toast
Afternoon snack: Three tablespoons of hummus and one cup of sliced cucumber
Dinner: Salmon and Vegetables
Four ounces of baked salmon, one cup of roasted Brussels sprouts, half a cup of brown rice, one tablespoon of walnuts, salt and pepper to taste. For salad dressing combine 1 ½ teaspoon of each olive oil, maple syrup and lemon juice. Add salt for taste.…