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Originally Posted On: https://www.saunabar.com/blog/how-to-safely-lose-10-15-pounds-in-30-days-saunabar
So You Want To 10-15 Pounds In 30 Days?
You may have tried many ways of losing weight fast, but are they safe? It’s time to explore all your options when it comes to trimming down.
Here are just a few plans to consider:
1. Strict Fast: Eat At Least Two (2) Pieces Of Raw Fruit And Veggies With An (eight) 8 Oz. Glass Of Water Before A 300 Calorie Meal
While you will lose weight fast, primarily water weight, this strict caloric intake isn’t a permanent weight loss plan. Used mostly for individuals who desire to lose weight for a trip, wedding, reunion, or beach trip, this plan is not sustainable for any length of time.
Fruits and vegetables fill you up quicker, staving off cravings and hunger that make you eat more. But, because of the roughage that vegetables contain, excessive fasting will diminish hunger. This plan is typically used as an emergency plan.
“I’ve tried everything, and the scale won’t budge. I’d love to look good for my wedding— I have one month before I walk down the aisle. HELP!” —Patricia G.
2. Frequent “Fasting” Meals: Consume Four (4) Meals Per Day; < 300 Calories Each (2-4 hours apart)
If you eat your meals on an intermittent fasting schedule, you’ll lose weight—maybe even 20 pounds—even faster. You can eat less meals each day, but don’t go over four in a day. Then, on the alternate ‘non-fasting’ days, you’re allowed to consume more.
While it’s healthy to rev up your metabolic rate by eating tiny feedings per day, and cutting back eating schedule per week, the fasting days can be challenging with a busy schedule.
“Researchers found that greater weight and fat loss and a smaller decrease in resting energy expenditure occurred with the intermittent energy restriction, or “dieting breaks,” than with continuous caloric restriction. Note that unlike in intermittent fasting studies, in which participants eat as much as they want on non-fasting days, the caloric intake during the maintenance phase was not ad libitum but rather based on the number of calories needed for weight maintenance.” —IDEA Health & Fitness Association
3. Quick Fixes: Central Nervous System Fat Burners
There are common ‘quick fix’ products consumed before workouts that claim to give increased energy, allowing longer and more rigorous workouts, with the promise of burning more fat per workout. But, be cautious and consult your physician with any extreme fat burning or caloric plan.
While it’s nice to lose weight fast, being safe is the healthiest bet.
“Weight loss occurs when you create a deficit in calories between what you eat and what you burn. To lose 20 pounds in 30 days, you’d need to lose about 5 pounds per week. A pound of fat equals 3,500 calories, so to lose at this rate you need to use diet and exercise to create a deficit equal to 17,500 calories per week—or 2,500 calories per day. This is more calories than many people regularly need daily to fuel basic functions and activity, so such a deficit is nearly impossible to create…The American College of Sports Medicine says 250 minutes or more per week leads to significant weight loss.” —Livestrong.com
4. Workout: All The Time. And Then Some.
Calories In vs. Calories Out
The general rule for losing weight is not always an easy solution. More expenditure of calories will equal weight loss.
In fact, in theory, you’ll have to burn 3500 calories to lose one (1) pound. Ideal as it is, this weight loss method might take awhile. Therefore, you’ll need to step it up for faster results, despite the concern for potential injury or pre-existing medical conditions. *It’s always advised to consult a reputable certified fitness professional, in addition to obtaining a medical clearance from your doctor.
Any exercise is good, but if you want to accelerate the process, you do risk overdoing it. This increased workout expenditure plan suggests exercising with high intensity fat loss workouts for at least 20-40 minutes, 1-2x per day, 3-5x per week. If you only have ten (10) minute stints, exercise 2-6x per day, at least 4x per week. Wow! Be careful you don’t hurt yourself in the process.
“When you first start trying to lose weight, the math is straightforward: To lose one (1) pound, create a 3,500-calorie deficit by eating less and moving more. But as the weight comes off, the body’s metabolism slows as it tries to maintain a “set point” weight, and the math stops working. People need a greater caloric deficit to keep losing weight. And for most people, the weight creeps back up over time.” —IDEA Health & Fitness Association
High volume exercise protocol is not always safe, nor does it take into consideration male or female hormone levels, ‘set point’ weight, existing medical conditions, genetic makeup—or not to mention daily schedules.
5. Trend Diets: Moderation Is Key
- Mediterranean Diet
A healthy, sustainable concept. Inspired by eating habits of Southern Italy, Spain, and Greece.
- Ketogenic Diet
Often used to treat difficult to control epilepsy in children, the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. This diet propels your body to burn fats rather than carbohydrates.
- Low Carb Diet
Low-carbohydrate diets restrict carbohydrate consumption. However, your body does need carbs for energy, so while you’ll lose water weight quickly on initial dieting weeks, limiting carbs over any length of time proves unsustainable. For the long haul, carbohydrates are not the enemy.
- High Fat Diet
This diet is rich in saturated fats (animal or tropical oils). While controversial, this plan is thought to oxidize more fat for ATP (body energy). However, you can overdo it, if your diet isn’t monitored by a registered dietitian or wellness or nutrition professional coach. High fat diets are not advised if you suffer from cardiovascular disease, diabetes, hypertension, obesity, arthritis, cancer, or stroke. Check with your primary physician.
- High Fiber Diet
Fiber is made up of nondigestible part of plants and is found in fruits, vegetables, whole grains, and legumes. This insoluble fiber increases stool bulk, enhances bowel movement, decreases constipation, and prevents risk of colon cancer. A balance of food is a smart idea, because this diet can be difficult on your body, especially during the first few days.
Research shows that “fad” diets tend to confuse the body, resulting in undesired outcomes, including muscle loss. The next best, new diet tends to leave you with a ‘yo-yo’ effect.
Most notable, what diet works for one person, may not work for another.
Regardless of diet, some will lose 10 pounds in 30 days, while others, maybe not so fast. Experimenting with what best for YOU is the key. The ideal option will depend on what works for your individual body.
“No matter how big or small the goal—whether it’s losing 5 or 50 pounds, walking a mile or running a first marathon—help your clients make the change by planning and setting SMART (Specific, Measurable, Realistic, and Time-bound) goals.” —ACE Fitness
6. Comprehensive, Holistic Wellness Approach
When it comes to losing weight—thus transforming your body, a combination of moderate, healthy diet with sound principles in exercise might just work. Because transformation happens from the inside, a guided, yet gentle wellness solution can allow your body to lose weight—on average *10 to 15 pounds in 30 days—naturally.
*15% of people who try a holistic approach have increased weight loss results, however, a performing transformation program varies by individual, where 10-15 pounds is most common.
Hmmmm. Can You Really Lose 10-15 Pounds In 30 Days?
Yes. People have had success trying a holistic approach to feeling healthier faster! For a mere 30 day commitment, there are structured programs that have been effective.
If you’re seeking for a weight loss solution with results, try a plan that works for you and your individual body needs. A strict ‘diet’ just may not always be ideal for some, but a holistic weight loss plan might be a way to lose weight—fast, and safe.
“I have been going to SaunaBar for almost a year and a half now. I cannot imagine not going to this place… when I started I wanted to lose about 15 lbs… well, within 6 months I lost 25 lbs and have kept it off! I couldn’t be happier… the infrared sauna is the best thing I have ever done! I go 3-4 times a weeks and I can’t tell you how much its changed my life! I’m absolutely hooked! I used to have sleeping issues and anxiety on a regular basis before I went to SaunaBar…Since I started I’m sleeping like a baby every night and my anxiety is pretty much GONE! I overall look and feel the best I ever have and I honestly can say I owe it all to SaunaBar.” —Haleh L., Brentwood, SaunaBar Review
How Can YOU Safely Lose 10-15 Pounds in 30 Days?
A holistic, transformation approach is where spirituality and science converge—a solid plan that defines ‘wellness.’ it contains four (4) pillars needed for weight loss success: diet, fitness, relaxation, and detox with successful results.
Ready to try a quicker, safer approach to weight loss—and revolutionary wellness? Contact SaunaBar at (310) 652-5522 today for your FREE consultation, and get on your way to losing 10-15 pounds in 30 days!