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How To Lose 30 Pounds For A Woman?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to lose 30 pounds for a woman? The method of losing 30 pounds doesn’t really change whether you are a man or woman. You need to achieve a caloric deficit to lose any type of weight. And that deficit happens when you eat fewer calories then you burn each day. Diet is one of the most important things when it comes to losing weight. And that is how many calories you consume and how much food you eat.

How To Lose 30 Pounds For A Woman? Photo Credit: iStock/pat138241

An average healthy weight loss is 1 to 2 pounds per week. So realistically losing 30 pounds whether you are a man or woman it would take you about 15 weeks roughly.

Foods you want to get away from that are high in calories:

  • Potato Chips, Cookies, Ice cream, Baked Goods, Crackers

The nutrient dense foods that are low calories that should be a permanent staple in your diet/weight loss plan are:

  • Fruits such as oranges, apples, bananas, peaches, strawberries.
  • Green Vegetables such as broccoli, spinach, asparagus.
  • Whole Grains such as barley, oatmeal, brown rice, whole wheat bread, millet.
  • Lean meats like turkey, fish, chicken, lean beef, etc.

    When designing a caloric meal plan for anybody the things that will be used to determine how many calories, they need to consume is:  

  • Height
  • Weight
  • Physical Activity Level
  • Gender

If you cut your calories too low, it will negatively impact your metabolism. If you are a woman your calories should never be lower than 1,200 calories. Most women see the biggest drop in their metabolism if their calories are lower than 1,200 calories. Having your calories that is low is unhealthy, dangerous and it is not sustainable.

Research Studies

  • There was a study that was done on 16,000 adults that consumed excessive amounts of processed foods. And the study revealed it was linked to a higher risk of excess bodyweight especially among women. Multiple studies showed that increased intake of sweetened beverages is linked to weight gain and obesity.
  • If you cut back on sweetened drinks and soda it will help tremendously in your weight loss goals. That is a lot of empty calories in sugar drinks that can be minimized just by cutting it out.
  • Adding fiber in your diet can help you feel fuller and make you eat less food. Some good examples of soluble fiber are fruits, vegetables, whole grains, legumes, nuts, and seeds.
  • There was a study on 252 women that found that each gram of fiber was associated with 0.5 pounds of weight loss and 0.25% bodyfat of weight loss in 20 months.
  • Another study showed that 50 women who followed a high protein and high fiber drink before meals had a reduced hunger and food intake.

Drinking water can help boost your weight loss because water will make you eat less food. The more water you drink the less food you will want to eat. If you focus on drinking up to 8 glasses of water per day, it will make you feel fuller, and it will keep your appetite in check.

We touched on diet and the types of foods you should eat, but you need to exercise daily to lose weight, Cardiovascular and weight-training should be incorporated into your regular routine. Your cardio training should be at least 4 days a week and your weight training should be at least 3 to 4 days a week. And it should be at least 150 minutes a week for your cardio which comes out to 30 minutes a day at about 5 days a week.

Cardio will allow you to burn calories at the workout. Combining both cardio and strength training into your workout routine helps to increase your daily calorie burn.

That types of cardio can be jogging, walking, swimming, dancing, gardening, stadium steps, hiking, boxing, etc. You pick what works best for you as long as you are moving.

Weight training can be body weight training such as push-ups, chair dips, body squats, planks, sit-ups, crunches. Or it could be dumbbells, weight machines, or resistance bands. Weight lifting will allow you to burn calories after the workout because of the after-burn effect called EPOC.

EPOC stands for exercise post oxygen consumption which is the ability to burn calories after the workout. Why is weight-training important for weight loss? Because the more lean muscle mass you have the more calories you will burn. Muscle maintenance is critical for weight loss and strength training is the only way you can preserve your muscle.

“If you cut your calories too low, it will negatively impact your metabolism. If you are a woman your calories should never be lower than 1,200 calories.”- Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line: is you can realistically lose 30 pounds in 15 weeks if you follow a healthy diet and exercise routine that is sensible. And you can keep the weight off if the weight-loss methods are not extreme and sustainable.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

  1. Aristizabal JC, Freidenreich DJ, Volk BM, Kupchak BR, Saenz C, Maresh CM, Kraemer WJ, Volek JS. Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. Eur J Clin Nutr. 2015 Jul;69(7):831-6. doi: 10.1038/ejcn.2014.216. Epub 2014 Oct 8. PMID: 25293431.
  2. Sharafi M, Alamdari N, Wilson M, Leidy HJ, Glynn EL. Effect of a High-Protein, High-Fiber Beverage Preload on Subjective Appetite Ratings and Subsequent Ad Libitum Energy Intake in Overweight Men and Women: A Randomized, Double-Blind Placebo-Controlled, Crossover Study. Curr Dev Nutr. 2018 Jun 23;2(6):nzy022. doi: 10.1093/cdn/nzy022. PMID: 29955731; PMCID: PMC6016687.
  3. Tucker LA, Thomas KS. Increasing total fiber intake reduces risk of weight and fat gains in women. J Nutr. 2009 Mar;139(3):576-81. doi: 10.3945/jn.108.096685. Epub 2009 Jan 21. PMID: 19158230.
  4. Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-8. doi: 10.6133/apjcn.2014.23.2.01. PMID: 24901089.
  5. Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006 Aug;84(2):274-88. doi: 10.1093/ajcn/84.1.274. PMID: 16895873; PMCID: PMC3210834.
  6. Luger M, Lafontan M, Bes-Rastrollo M, Winzer E, Yumuk V, Farpour-Lambert N. Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies. Obes Facts. 2017;10(6):674-693. doi: 10.1159/000484566. Epub 2017 Dec 14. PMID: 29237159; PMCID: PMC5836186.
  7. Juul F, Martinez-Steele E, Parekh N, Monteiro CA, Chang VW. Ultra-processed food consumption and excess weight among US adults. Br J Nutr. 2018 Jul;120(1):90-100. doi: 10.1017/S0007114518001046. Epub 2018 May 6. PMID: 29729673.
  8. Redman LM, Heilbronn LK, Martin CK, de Jonge L, Williamson DA, Delany JP, Ravussin E; Pennington CALERIE Team. Metabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss. PLoS One. 2009;4(2):e4377. doi: 10.1371/journal.pone.0004377. Epub 2009 Feb 9. PMID: 19198647; PMCID: PMC2634841.

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