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To Lose 10 Pounds in a WEEK = Do This Elliptical Workout
The Bottom Line How to lose 30 pounds in a month? It is a common question often raised by many who are looking for fast weight loss results. As per the standard weight loss practices, losing 1 or 2 pounds of weight per week is considered to be healthy, which adds up to maximum 10 pounds in a month. When you plan to lose 30 pounds in 30 days, you would have to lose 1 pound per day. Losing 1 pound per day is highly taxing on the body as it requires you to follow an extremely low-calorie diet with intense workout schedule daily. To keep yourself healthy your body requires a minimum amount of calories per day depending on your gender, weight, age, height and the kind of activities you perform daily 1. But it is recommended only if you are an over obese person. In , a scientist named Max Wishnofsky after an extensive study reached the conclusion that one pound of body fat gained or lost is equal to approximately 3, calories. However, the pure fat in the body has a great amount of energy or about 9 calories per gram. One pound of pure body fat equals to 4, calories 2. The fat burning ratio of a person depends on upon the amount of fat, muscles, and water in the body of the individual. In short, an over obese person could lose more weight than a lean person in spite of both of them following the exactly same low-calories diet 3 , 4. A few of the health scientists are of the opinion that the faster you try to lose weight with low-calories diet, more weight you lose from muscles than fat 5. For over obese people it is possible to shed 1 pound per day by following extreme low-calories diet combined with regular workouts and diet supplements , but for moderately overweight people it is difficult and unhealthy to lose weight at this rate. By eating fewer calories, you are compelling your body to break down fats stored in the fat cells of the body to meet its energy needs. One pound of body fat is equal to 3, calories. If you want to lose 1 pounds of weight per day, you have to create a net calorie deficit of 3, calories 7. Here are the four basic steps required for achieving 1 pounds of weight loss per day: To achieve this goal she must be creating 3, calories deficit per day. Typical calorie expenditure for her is approximately calories daily. Now to burn 3, calories daily, Lucy should follow a daily diet that creates a deficit of calories and engage in heavy workouts that will burn about 2, calories daily. This is a tough weight loss regimen that not easy for everyone to follow. Losing 1 pound per day is an extreme weight loss schedule. To be honest, the safest way to massive weight loss in shortest time is to undergo surgery. As per healthy weight loss conventions and standards, eating a diet that creates more than 1, calories deficit per day is not healthy. In addition, the amount of calorie intake to be reduced depends on the weight of your body. To lose 10 pounds a month, you need to create a daily deficit of 1, calories or do workouts to burn 1, calories more a day. It is healthy and achievable for most people. However, losing 30 pounds a month is not easy, and if this is done, serious health issues might crop up. If you do regular cut back on calorie intake, it may lead you to malnutrition. It weakens the heart, creates digestive problems, creates nutrition deficiency and unhealthy weight loss. According to few of the recent studies with extreme calorie deficit diet, the more muscles from the body is lost than fat if the protein intake is not increased simultaneously 11 , If you have the grapefruit diet regularly for 30 days, you can approximately lose 30 pounds within a month. I would recommend you to follow the grapefruits diet in a cycle of every three alternative days. This would produce 8 pounds weight loss per month which is healthy without making you malnourished. Here is the grapefruit diet plan that you can give a try if you want a natural and fast weight loss in 30 days. It is not recommended for people under medication or individuals with high cholesterol and blood pressure. The traditional version of the diet involves: After every three days of grapefruit diet, eat normal food with a right amount of calories for next three days and then back to grapefruit diet. This diet plan will help you to lose up to 10 pounds a month without making you malnourished. It is important to combine your grapefruit diet with daily high-intensity workouts to achieve optimum weight loss results. Ways To Achieve Fast Weight Loss In 30 Days Do not contemplate too much on how to lose 30 pounds in 1 month, but think of how to achieve healthy and fast weight loss in a month. Drastically Reduce Calorie Intake It is enough for you to consume 1, — 1, calories per day. Every meal should be planned accordingly with a minimal amount of calories in your diet. Eat More Protein And Fiber Having more protein and fiber in your diet helps to reduce the urge to have high-calorie foods. Protein helps to maintain the muscle mass and prompts the body to burn the stored body fat for energy. Fiber improves digestion and the rate of metabolism. Green and leafy vegetables are the healthiest fiber-rich foods that you should eat a lot 15 , Do More Exercises Regularly engaging in high-intensity workouts with weight training help your body to burn a massive amount of calories. This is necessary for healthy weight loss and strengthening your body. It is healthier to have whole fruits than the fructose filled fruit juices. Do not eat processed foods as most of them contain a lot of unhealthy calories 19 , There are several extreme diets combined with high-intensity exercises that can make you lose 1 pound per day on average. But it is, certainly, unhealthy and you often end up losing more muscles than the body fats. It is more practical and healthy to lose pounds a month instead of trying to lose 30 pounds within a short period of 30 days. We gain weight gradually; similarly, the weight loss must also be gradual. Eat low-calorie diets with lots of protein and nutrients and exercise daily to maintain or lose weight in a healthy way.
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