A question that many people have is “How long would it take to lose 30 pounds?” This article discusses how fast someone could expect to lose weight and the health consequences of trying to lose weight more quickly.
Just to make sure we’re on the same page, 30 lbs is just over 2 stone or nearly 13 kilograms.
The average person
Ok so there’s no such thing as an average person, but bear with us.
Based on studies, assuming that people take on and maintain healthy eating habits, and do moderate exercise regularly, it’s reasonable to lose 1-2 pounds a week.
That means that for an average person, it would take about 4 to 8 months to lose 30 pounds.
Moderate exercise is any activity that increases your heart rate and makes you sweat. Walking briskly or hiking a few miles, for example, counts as moderate exercise.
Healthy eating choices might include:
- Choose foods low in fat and high in fiber such as fruits, vegetables and whole grains.
- Limit foods high in saturated fat such as fatty meats and full-fat dairy products.
- Choose beverages like water instead of fizzy drinks, alcohol and even fruit juices which are high in sugar
- Eat lots of fruit and vegetables – 5 or more portions a day
- Avoid processed foods or foods with added sugars or salt (sodium).
- Drink plenty of water as often people think they’re hungry when actually they’re dehydrated
- If you drink alcohol, limit yourself to no more than 2 glasses a day for men, and 1 glass a day for women and make sure you’re only drinking one or 2 times a week
There are a few ways you can speed up the weight loss process, but they may not be healthy for you in the long run.
Restrictive diets are one popular method Basically, you drastically reduce the number of calories that you eat in a day to sometimes as low as 800. This will likely result in more rapid weight loss, but it’s not a safe way to go about it.
Another method is to lose weight faster by exercising more. Issues can arise for people not used to exercising who try to do too much too soon including overexertion or simply giving up because it’s too hard to continue.
Slow and steady wins the race
It is important to remember that losing weight and keeping it off is a lifestyle change, not just an easy fix or quick diet. It’s not a race, so it doesn’t matter if you have to go more slowly than your friends. As long as your healthy eating habits and exercise program are both sustainable well into the future, you’ll be on the right track.
Healthy habits done consistently over time will help you achieve your weight loss goals and will give a much more lasting effect than a crash diet.
If you’ve got 30 pounds you want to shift, isn’t 6 months a reasonable time to dedicate to changing your life for the better?
A crash diet might mean you could lose the weight faster, but most crash dieters put back on all the weight they lost AND MORE within just a couple of months of the end of the diet because they didn’t change their lifestyle for the long term.
Get help when you need it
Getting a consultation from a dietician or trainer at your local gym is a good way to start looking into your lifestyle and habits. I especially recommend this if you are someone who struggles with developing healthy eating habits and ways of exercising.
A nutritionist can work with you on making healthier decisions, while also providing information about how to plan your meals to lose weight as you go. A fitness trainer will be able to help you develop an exercise routine that fits in with your lifestyle as well.