How to Lose 30 Pounds of Weight

Not only does losing weight help your physical health, weight loss also increases your self-esteem and self-image. A high-calorie diet and a sedentary lifestyle will increase your weight and reduce your stamina. To lose weight and keep it off, you need to lose the weight lowly. You want to eliminate 500 calories a day from your caloric intake through diet and exercise.

Instructions

Calculate Your Daily Calorie Needs

1

Write down your height, weight and age.

2

Enter this information into the following equation to calculate your basal metabolic rate:

Women: BMR = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) -- (4.7 -- age in years)

Men: BMR = 655 + (6.23 X weight in pounds) + (12.7 X height in inches) -- (6.8 -- age in years)

3

Subtract 500 from your daily calorie needs. This allows for the loss of 1 lb. per week.

Create a Weight Loss Plan

4

Modify your diet to eliminate unnecessary calories, such as carbonated beverages and juices. Drink more water. Include more fruits and vegetables in your diet to lower your calorie intake without feeling hungry.

5

Get your heart pumping to burn calories. Go on daily walks, walk up and down stairs or join a gym.

6

Start a weight-lifting routine to build muscle, which burns calories faster than fat. Muscle also provides a leaner appearance and increases your strength.