Is it possible to lose 30 pounds in 10 months

If you want to lose weight and keep it off, adhering to the guidelines for maximum weight loss in a month is a great place to start. According to the Centers for Disease Control and Prevention , people who lose about 1 to 2 pounds per week are more successful at keeping it off. With that in mind, a goal to lose 30 pounds in six months is very realistic, provided you reduce your calories, stick to a healthy diet and exercise at least five days a week.

If 5 pounds is your goal for maximum weight loss in a month, you need to trim off some calories and make healthy dietary choices. To lose 1 pound of fat, you need to burn 3, calories, which means creating a deficit of calories each day. You can do this by lowering your daily calories and increasing your physical activity. To get the most out of your diet, choose nutrient-rich foods from a variety of food groups, including fruits, vegetables, complex carbohydrates, lean protein and healthy fats.

Since you're approaching weight loss with a slow and steady attitude, reducing your daily calories and changing your diet should not be too difficult.

To lose 30 pounds in six months and keep it off, you need to include both aerobic exercise and strength training. The U. Department of Health and Human Services recommends that adults get a minimum of minutes a week of moderate-intensity or 75 minutes a week of vigorous-intensity aerobic activity, plus two or more days of muscle-strengthening exercises that involve all major muscle groups. It's important to note that these guidelines are for maintaining health.

A number of factors influence weight loss rate, such as gender, age and baseline activity level, so you may reach your target before or after this estimated time frame.

A wide number of weight loss strategies are available, but it all comes down to burning more calories than you're taking in. Consult your doctor or dietitian before starting a weight loss plan and for help in individualizing a plan to meet your needs. To lose 30 pounds in four to seven months, you must create a calorie deficit of to 1, calories per day.

A tried-and-true way is to reduce your daily intake by calories and add moderate-intensity exercise on most days. The American College of Sports Medicine recommends more than minutes per week when you have significant weight to lose, as well as two to three sessions of strength training each week to increase lean mass.

The calorie deficit created through a combination of a reduced-calorie diet and exercise allows you to lose your target weight in four to seven months. To find out your baseline daily calorie needs, use an online calculator where you plug in your current weight, age, gender and activity level. Then subtract from your baseline calorie needs, and you'll have your target calorie intake for losing weight. Be sure not to go below 1, calories if you're a woman, and 1, calories, if you're a man.

Dropping below those daily calorie levels may mean you're missing essential nutrients and could decrease your metabolism, stalling weight loss. Make healthy food choices to remain within your target calorie range and improve your health. Vegetables and fruits are packed with nutrients and naturally low in calories, so stock up on these staples. Whole grains such as oats, whole-wheat bread, brown rice, quinoa, barley and whole-grain pasta are rich in fiber, which helps keep you full.

Replace processed meats such as sausage with lean options like chicken and turkey breast and lean cuts of beef such as sirloin. Swap out solid fats for unsaturated oils like those found in oily fish like salmon and mackerel.

Other good sources of unsaturated fats are plant oils like olive, flax seed and sesame. Over the course of three years, I lost more than 50 pounds with some exercise and counting calories.

Throughout that period, my weight constantly yo-yo'd. In October , I knew it was time to do something more to stabilize my weight. I started working with a strength, conditioning, and nutrition coach. He taught me how to properly fuel my body, the best way to work out, and held me accountable. In the first few months of working with my coach, I smashed my goals week after week.

But eventually the number on the scale wasn't dropping as drastically. It was frustrating, but I learned that stress, not enough sleep , and slipping up on my diet were affecting my progress. After two years of working with him, I lost nearly 80 pounds and 13 percent of my body fat.

I just stopped eating cookies, candy, and chips. But continuing to lose weight was more difficult and, at times, I even gained some back. When I have time, I exercise for about two hours, four times per week. About half of my time working out is spent doing cardio. I just wish I'd started exercising sooner. At my heaviest, I was around I worked on my nutrition for a few years and slowly integrated fitness.

In the past year, I got really serious about losing weight and began working out daily. Since then, I've lost 30 pounds and currently weigh pounds. I used to get frustrated when I reached a plateau. I changed up my workouts or re-evaluated what I was eating. But now I look at it as a kind of accomplishment. My body has a new baseline for functioning. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P.