Lose 30 kg in 3 months: diet and exercise

Varieties

Light diet

The most gentle nutrition option, thanks to which you can lose 10 kg in a month without any special restrictions or effort. It is enough to increase physical activity and slightly adjust your daily menu. The best option for maintaining muscle tone is to visit the gym 2-3 times a week.

The right diet minus 15 kg per month

The presented diet allows you to get rid of minus 15 kg per month without much harm to your health. You will be required to follow a slightly stricter menu and exercise more intensely. Quickly digestible carbohydrates, which love to settle on the sides in the form of a hated layer of fat, are still prohibited in the diet. After snacking on chips or a bun, the feeling of hunger comes within a couple of hours. To get rid of 15 kg you will have to give preference to complex carbohydrates rich in polysaccharides. This type of nutrition gives you a feeling of fullness for a long time and does not provoke the body to accumulate life-saving fats.

Strict diet minus 20 kg per month

The presented option requires a very long shutter speed, because based on the consumption of low-calorie foods. Full adherence to the diet can lead to weakened immunity , dizziness and weakness. But you will be able to lose 20 kg in a month. The first 7 days are the hardest, then the body adapts to new conditions, and the diet minus 20 kg for a month is easier to tolerate. The maximum weight of 20 kg is recorded in individuals with excessive excess body weight.

Strict diet minus 25 kg per month

If you need to lose 25 kg in a month, and you are ready to take extreme measures, then this diet is just for you. A diet minus 25 kg can be harmful to your health. Those whose weight is more than 110 kg can lose up to 30 kg. A diet minus 30 kg per month can lead to sagging skin, the appearance of stretch marks, and a sharp deterioration in health. The 30 to 30 diet requires the obligatory support of a nutritionist in order to promptly assess the condition of the losing weight. The 30-day 30 kg diet is not particularly popular due to its negative impact on health.

How long does it take to lose 30 kg?

Losing 0.5-1 kilograms of body fat per week is considered safe for health.
All other indicators (from 3 kilos) do not indicate that fat is being burned, but that fluid and muscle mass are decreasing. When a diet designed to lose 3-5 kg ​​per week is pumped up, the body looks not only thin, but also flabby. Then, upon returning to a normal diet, the body regains everything consumed plus additional reserve reserves and the result is reduced to zero. When the question is how to lose 30 kg in 3 months, it is better to do it more slowly, but with lasting results in the fight against obesity . This will allow you to feel normal during the process of losing weight, will not allow you to use up muscle mass along with fat, and will bring your body to a toned state. For relatively quick, safe weight loss, you can stop at 2 kilograms per week and spend a little more than 3 months losing 30 kilos.

Authorized Products

Nutrition is based on the consumption of certain foods from the permitted category. You can eat any vegetables, except starchy ones (potatoes), fruits (except grapes, bananas and mangoes). Meat should be lean, and fermented milk products should have a minimum fat content. You can eat bread, but only from whole grain flour.

Table of permitted products

Fully or partially limited products

All confectionery products, sausages and foods high in fat and trans fats are prohibited. Forget about instant products, fast food. All alcoholic beverages, sweet carbonated drinks, and energy drinks are prohibited.

Table of prohibited products

Diet menu minus 10 kg or more (dietary routine)

You can create a nutrition schedule yourself, focusing on the recommended diet menu options for 30 days. If you follow the recommendations, by the end of the third week you can lose 15 kg.

Options for 1 month

A comprehensive monthly diet is considered the most balanced and does not require taking multivitamin complexes due to a fairly varied menu.

Correct diet per month 15 kg, menu

A total of 5 such cycles are implied. At the same time, be sure to take multivitamin complexes. The presented diet can be increased to 35 days. But the 35-day diet is more difficult to tolerate due to exhaustion of the body. Reviews about the 35-day diet are very different: it is confirmed to be effective and very difficult to tolerate.

Reviews from those losing weight indicate the negative impact of diet on the condition of the skin, nail plates, etc. The 35-day diet is more suitable for those who have already tested their willpower and know for sure that they can withstand such a long and difficult diet.

Strict diet menu by day for 4 weeks

The presented diet must be repeated 3 times.

How to lose weight by 30 kg

There are important factors that will help you lose several tens of kilos in 3 months. Stick to them and your body will return to normal weight without grueling programs:

• Develop a diet of 1200-2000 calories per day.
• Eat small, frequent meals.
• Drink plenty of water and other fluids.
• Make breakfast light in the form of cottage cheese and one fruit.
• Make lunch as nutritious as possible (porridge, legumes).
• Have dinner no later than three hours before bedtime.
• Increase your physical activity.
• Give yourself enough time to rest.
• Consult your doctor about the possible use of dietary supplements.

Diet

Only an effective diet will answer the question of how to lose 30 kg. It should not only reduce the amount of high-calorie foods, but also fully nourish the body. Since 30 kilograms is a large number, you will have to stick to the diet for more than one month, so you cannot allow yourself to become exhausted. To achieve this, a healthy diet is based on the consumption of:

• whole grain porridge;
• black or bran bread;
• plenty of low-calorie fruits and vegetables;
• lean meat cooked in any way except frying with oil;
• fish, seafood.

Workout

Losing 30 kg in three months is a difficult task, so you will have to devote a lot of time to training to reduce weight, but it helps because it improves metabolism . This should be any aerobic exercise, such as running, swimming, dancing, cycling. The initial load should be very small: from 20 minutes per day. Increase it as you get used to it, monitoring your pulse and general condition.

Quitting the diet

A diet of minus 10 kg per month is considered “hungry” and an important condition must be met - a smooth exit from the diet. At the end of the marathon, do not rush to pounce on food, no matter how much you want to. You have overcome a very difficult path and now the most important thing is to maintain the achieved result, based on the formed eating habits. Every day, gradually increase the daily calorie intake of foods by 200 kcal, mainly through meat, dairy products and vegetables. If the weight goes up again, then you need to adjust your daily calorie intake until you find a “weight-calorie” balance.

How much weight can you lose in 3 months?

The number of kilograms lost in three months depends on which weight loss method you choose. If you adhere to mono-diets, which are based on the consumption of one product, then you can lose several tens of kilograms.

However, it is very difficult to maintain such a diet. It not only depletes the body due to the lack of the proper level of BJU (proteins, fats, carbohydrates), but can also lead to a complete breakdown of health.

Restricting food and refusing food after 16, 15, or even 12 hours of the day also leads to the loss of large body weight, but this method is difficult to adhere to for 3 months. For the optimal option, you need to calculate your minimum daily calorie intake and give yourself good physical activity.

Then, at an active pace, but without threatening your health, you can lose about 10-15 kg in 3 months.

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Advantages and disadvantages

3 month weight loss program

Working on yourself for 3 months will include several points. Desire and good motivation come first. An approximate program for those who are deciding how to lose 30 kg of excess weight looks like this: 1 month.

• You need to start training 3 times a week.
• Subtract 250 units from your daily calorie intake.
• Once a week, have a fasting day with complete fasting.

2 month.

1. Increase the number of workouts to 5 per week, and their duration - 2 times.
2. Once again reduce the number of calories to 1500-2000.

3 month.

• Start alternating your regular training regimen with interval exercises, doing the latter twice a week.
• They are the most intense and therefore fat burning. Duration from 1 to 1.5 hours.
• Go to 1200 kcal daily.

Setting goals

First, you need to learn one simple truth: no methods will help you lose 30 kg in 3-4 weeks.

Unless you eat crackers and drink only water, while spending three hours in the gym every day. Set yourself objective goals.

If you want to do everything right, proceed from this formula: without harm to your health, experts advise getting rid of no more than 1 kilogram every week. It turns out that the optimal period for losing weight by 30 kg is seven and a half months. Anything else will be fraught with complications and serious stress for the body.

What to do if you don't have time

If 7.5 months is too long for you and you need to lose weight as quickly as possible (literally in a month), consider the following nuances:

1. by the end of losing weight, the skin on the body will hang in unpleasant folds because it will not have time to shrink;
2. the body will experience such stress that be prepared for a long rehabilitation period: the functioning of the stomach, liver, kidneys, and possibly other organs will probably be disrupted;
3. weakness, dizziness, nausea, fainting, an eternal desire to sleep will constantly haunt you;
4. the decrease in performance will be so critical that by the end of the month you will feel that you cannot complete a project, write a report, or even drive a car.

Yes, people who lose 30 kg in 30 days are admired for their strength of character. But if you knew what it cost them.

It is acceptable to lose this much weight in 5 months, and from the point of view of nutritionists this will already be rapid weight loss.

So we kindly ask you not to repeat such a feat.

Choosing methods

• Diets
  The longer, the better. To lose 30 kilograms in a month, you can try a roller coaster or the Dikul nutrition system.

  For gentle and safe weight loss for a longer period, it is better to use diets such as Liepaja, Kremlin, Dukan, Atkins, Montignac, Ginzburg.

• Sport
  It’s clear that with 30 extra kilos you won’t go to Zumba and run for half an hour without stopping. Nevertheless, it is necessary to gradually introduce sports into life.

  Start with exercise and walking, then pick up a simple set of exercises that you can do at home, and over time, sign up for shaping and learn how to use simulators.

  The main thing is to move and burn as many calories as possible every day.

  Read also:  How to lose weight in your legs, instead of pumping up muscles - exercises, nutrition rules and recommendations
• Operations
  For those who want to lose 30 kg in 2 months, we can only recommend bariatrics. Gastric bypass and banding will significantly reduce its volume, which will automatically reduce appetite and portion sizes.

  Even more impressive results can be achieved from several liposuction sessions. But do not forget that surgical methods have their side effects and a long rehabilitation period.

• Procedures
  If you need to lose 30 kg in 3 months, you will have to add salon procedures to your diet and workouts, which will help quickly and effectively eliminate fat deposits. This can be ozone, press or cryotherapy, baths, wraps and various types of massages.
• Drugs
  If you are susceptible to the placebo effect (self-hypnosis), you can take dietary supplements for weight loss, although all these cassias, gojis and garcinias are very dubious means as fat burners.

  If you are going to fight excess weight in this way, then only by taking officially approved anti-obesity pills, and strictly as prescribed by your doctor.

  Many such medications require a course of treatment of 1 month to 1 year.

First steps

No matter how much we would like it, only a few succeed in waking up in the morning as a new person with completely new habits and desires. For the vast majority, changing diet becomes a rather lengthy and painful process.

Constant thoughts about food, an ongoing desire to eat forbidden foods - all these are signs of a too abrupt transition, when there is still no complete psychological readiness to once and for all draw the line between healthy and downright harmful foods.

However, these moments can be significantly mitigated, making the transition to proper nutrition easier, and thinking through the menu for the week. Here are some simple tips on how to do this most effectively:

1. Reduce portions. The volume of our stomach is approximately equal to a slightly bent palm. Every time you sit down at the table, just look at your palm and roughly estimate how much you can eat at one time. Let it even be your favorite fried potato now, but in such quantities it will do much less harm;
2. We change not the products, but the method of processing them.
   

   Using the example of the same potatoes: we don’t fry them, but bake them or boil them in their skins + the usual small portion size – potatoes will become a much less evil and you can afford them.

   This works on absolutely all products. Therefore, hide the pans away, because now we will bake, steam or boil;

3. We compensate for the lack of bright taste qualities of food with sauces that we prepare at home ourselves. Try not to make them very spicy or hot, as this will only stimulate the appetite (not to be confused with hunger!);
4. We replace 3 in 1 coffee and sweet tea with green tea without sugar. It contains the same amount of tannin as in the first two drinks, so an energy boost is guaranteed, and improved metabolism will be a pleasant bonus;
5. Try not to drink while eating. There is no benefit from this, and the walls of the stomach are stretched. As a result, next time you will want a larger portion.
   A couple of sips after dry drink is the maximum.

   And after 30-40 minutes you can safely drink a cup of tea or a glass of water.

6. And of course, perhaps the main rule will be gradualism. A sudden change in diet will be a huge stress for an unsuspecting body.

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Last words of advice

Before you start making a plan, keep in mind that the changes will affect not only your diet, but also other aspects of your life.

Have to:

• quit smoking;
• do not drink alcohol;
• get enough sleep;
• do not be nervous;
• live strictly according to schedule;
• undergo a medical examination every six months;
• lead a healthy lifestyle.

If you take the weight loss process responsibly, the time frame will be reduced: 30 kg in this way can be lost in six months or 4 months. Much depends on individual factors: metabolic rate, concomitant diseases, age.

As for the question of whether it is possible to lose 30 kg without dieting, this is also decided on an individual basis. If you eat right, train regularly and intensively, and use additional methods, everything is possible.

Only this can take time. If it exists, it is quite possible to do this in a year without going on hunger strikes.

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Diet rules

Four-week light diet, basic rules:

• The last meal is no later than 19:00. If you experience an irresistible feeling of hunger, you can drink a cup of herbal tea or a glass of low-fat kefir.
• Get enough sleep. You need to go to bed no later than 23:00. This feature is associated with the production of melatonin , which directly affects metabolism and fat breakdown processes. Active weight loss occurs with sufficient production of this amazing hormone.
• Drink plenty of fluids. Insufficient supply of clean water to the body slows down metabolic processes.
• Gradually get rid of bad habits. Smoking and drinking alcohol-containing products negatively affects metabolism.
• Combine products wisely. Properly separate fats and carbohydrates to say goodbye to oversized clothes forever.

The Roller Coaster Diet

How to lose 30 kg in a month through dietary restrictions? To achieve this goal, following the “Roller Coaster” diet is indicated. Its author was psychologist Martin Katan, who suffered from excess weight for quite a long time.

This diet is a low-fat diet. If this is followed, fat will not be stored in the body as a reserve. With such a low-calorie diet, the process of removing adipocytes accumulated in the body over the years is activated.

The weight loss system is quite strict. It is recommended to consume no more than 600 calories per day. Such a strict diet requires a lot of willpower.

The ineffectiveness of many diets is due to the fact that the body adapts to a new nutritional system quite quickly. Therefore, the body soon begins to put aside reserves for a rainy day. This doesn't happen with the roller coaster diet. This is explained by the fact that the calorie content of the diet either increases or rapidly decreases. Therefore, doubts about how to lose 30 kg in 2 months remain a thing of the past.

Products allowed while following the diet include:

• cottage cheese;
• yogurt without fruit fillings;
• cereal porridges cooked in water;
• dishes with bran;
• eggs;
• seafood;
• dishes prepared from lean meat;
• Rye bread;
• dairy products with a minimum percentage of fat content.

The diet is contraindicated during pregnancy and breastfeeding. It should not be followed during periods of exacerbation of chronic diseases. The diet is not recommended for people who regularly have to deal with heavy physical work or excessive psycho-emotional stress.

Reviews and results

Reviews from those who have lost weight are varied: from enthusiastic ones after completing the diet, to disappointed ones from those who were unable to complete the marathon. The risk of diet failure is very high. The body reluctantly accelerates metabolism and begins to burn “fat.” In the first days, you are tormented by a strong feeling of hunger, and by the end of the first week, persistent impotence and loss of strength develop. In the second week, the first signs of health problems appear: the condition of the nails worsens, the skin loses its elasticity and sag. The functioning of the digestive tract is disrupted. Reviews confirm the effectiveness of the diet, but also remind us that the conditions are too difficult.