How I lost 30 pounds in 3 months?
Three months back my weight was 205 pounds (93 kgs), I am 6 feet tall so my BMI was 27.8 which is midway between overweight and obesity. For a healthy person BMI should be between 18.5 and 25, 25 to 30 is over weight and above 30 is obese. I decided to loose weight and become healthy again. For this I did lot research on weight gain/loss, and was on rigorous diet and workout for 3 months and lost 30 pounds, with this by BMI came down to 23.7. In this post I will share my experience with you.
Normal person burns 10 calories per pound per day, that means a person weighing 200 pounds will burn 2000 calories per day. If one can maintain one’s calorie intake below that mark they will start loosing weight. The norm is that for 3500 calorie deficit you will loose one pound. So if you want to loose 2 pounds per week, the deficit should be 7000 calories per week, which is quite easy. The problem is that most people don’t realize how high their calorie intake is. I used to take rice and curry for both lunch and dinner, with rice and curry I can not count my calories so I decided not to eat rice and curry till I achieve my desired weight. Below was my menu for the past 3 months.
Breakfast : 6 white eggs(Only egg white, not whole egg, all the fat and calories are in egg yolk) and half cup orange juice – Total calories 150
Egg white is very rich in protein and has very little fat. Each egg white has around 17 calories. One should avoid egg yolk which is very high in fat. Each egg white has 3.5g protein.
Lunch : Entries from Healthy Choice or Lean Cuisine - Calories 220 to 300 depending on the entrie.
These are balanced diet entries, they are rich in protein and less in fat. My favorite ones are Lean Cuisine Roasted turkey breast, Grilled chicken & penne pasta, Healthy choice creamy dill salmon, traditional turkey breast and lemon pepper fish.
Evening Snacks : Green giant vegetables/salad – calories 100 to 200
My favorite ones are Green Giant nibblets corn (245 calories, 5g fat, 7g protein), Sweet peas & pearl onions (210 cal, 0g fat, 10g protein), healthy weight sliced carrots, peas and black beans (180 cal, 5g fat, 10g protein), spinach (70 cal, 0g fat, 3g protein) and broccoli cuts (75 cal, 0g fat, 3g protein)
Dinner : Entries from Healthy Choice or Lean Cuisine / Idlie & Sambar – Calories 220 to 300 depending on the entrie.
Total calories per day: 800 to 1000 calories.
Keep you calorie intake below 1000 calories per day, drink lots and lots of water and burn 500 calories in gym, you will loose 2 pounds per week.
Top 5 things to avoid if you want to loose weight:
1. Soda
2. Sweets, Chocolates and cakes
3. Fatty oily food
4. Hight fat meats
5. Milk shakes and ice creams
Top 8 things you should do if you want loose weight and stay fit:
8. Eat whole grains or whole fruits.
7. Eat more salads and fiber food.
6. Monitor your weight and body fat percentage
5. Drink lots and lots of water.
4. Keep your daily calorie count
3. Eat small meals at every 3 or 4 hours rather than having 3 big meals. This will increase your metabolism.
2. Build muscles, for this you need to do weights but first do weights and then cardio. Muscles are like calorie burning factories, more muscles you have more calories you burn.
1. Workout regularly – At least 5 days a week. Burn minimum 2500 calories per week, do both cardio and weights.
Importance of healthy Diet : Diet is the most critical factor. Any food comprises of three things Carbohydrates, proteins and fats. When you want to loose weight you should take more protein and less fat food. Below are the food items that are high in protein and less in fat.
1. Chicken breast and chicken thigh. (3.5 oz 30g protein)
2. Fish – Particularly Tuna & Salmon are rich in protein.
3. Egg whites – one large egg white 4g protein
4. Milk – 1 cup 8g protein. Soy milk is rich in protein and less in fat when compared with regular cow milk. Soy milk has many other health benefits.
5. Yogurt – 1 cup 10g protein.
6. Soy beans – 1/2 cup cooked 14g of protein
7. Cashews, peanuts & almonds – 1/4 cup 8g protein on average. Caution – these are rich in fat as well. Don’t consume a lot.
8. Whey protein powder – 1 scoop 24g of protein, very beneficial for body builders.
In addition to the protein our body also needs carbohydrates and fiber. Carbohydrates are in everything, but the problem is they are not in their complex form, complex form of carbs are found in salads and vegetables.
One should remember that most the tasty foods are not good for health.
Workout: You can burn 150 calories by jogging at brisk pace for 20 minutes. The key here is interval training, rather than walking/jogging at the same pace for 20 minutes, it is better to warm up for the first few minutes and alternate between high and low pace before cooling down at the end. This will increase your metabolism there burning the calories 24 hours. Another tip is always take water while you workout, this will help you to extend your workout time. Remember that to burn all those calories your body requires lot of water. Another tip is to listen to music/podcasts/audio books while you workout, it will keep you occupied and you will not get bored.
Body fat percentage : At the beginning of this article we discussed about BMI and how it tells if your weight is healthy or not, well infact BMI is not the correct measure to determine your health. Most of the athletes with muscles will have a BMI above 25, it doesn’t mean that they are not healthy. The BMI takes into account only your height and weight, it does not care about the fat in your body. Body fat percentage is the true measure of healthy weight. My current body percentage is 21.5 percent which is acceptable, my goal is to get it under 17% so that I can call myself fit. For this I need not loose any more weight, I need to replace the fat in my body with muscle. If you are aiming for a 6pack body your body fat percentage should be less than 8%. There are many weighing scales that can measure your body fat percentage, they send small electric pulses to measure fat in your body.
| Classification | Women (% fat) |
Men (% fat) |
|---|---|---|
| Essential Fat |
10-12% | 2-4% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Acceptable | 25-31% | 18-25% |
| Obese | 32% plus | 25% plus |
If you have any questions, please ask them in the comments below, I will try to answer them.
References :
BMI Calculator
Pounds to kg converter
Calorie Count – This is a very good resource, you can find calorie,protein of fat contents of any food item.
How much protein we need?
List of high protein foods
Understanding your body fat percentage
Comments
16 Responses to “How I lost 30 pounds in 3 months?”
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Mahi- Congratulations for your achievement. It is a wonderful idea to loose weight. I too lost nearly 15 pounds in a month (BMI 25.5 to 23.3), now trying to loose 5 more and maintain it for a year.
My 2 cents for the blog – Make sure there is no junk food at home (No soda, chips, cookies…), increase your physical activity… work out daily.
I treat my self with lots of junk once a week for being good the other 6 days.
Thanks Srihari. Nice to know that you too lost 15 pounds. You are right about junk foods, they are enemies of healthy weight.
Hi Mahi,
Great work!!
The article is really enlightening. I am around 30 pounds overweight and i am trying to loose them from last 5 years ( 5 pounds was the intial number when i started.. and increased to 15 now ).
My problem is that i cannot stick to eating healthy continously and i eat out a lot (2-3 times a week). I get bored of the same dal,veggie and chapati routine and when my mind knows i a trying to loose weight it starts playing tricks on me and i start feeling more hungry than usual.
I joined a gym but i am not too regular.
Please share anything in this regards….. did you experience something like me intially?? will the cravings go after sometime?? How can i keep going on wihout loosing sight of he final goal?
Please reply
Thanks
Sadhvi
Thanks Sadhvi.
I too faced the same problem initially. First one week or so were very difficult, I was very hungry and it was very difficult to control. Once you get used it, it will be alright, those carvings will go away.
Another trick is to start workout and dieting simultaneously, exercise and diet compliment each other, when you workout daily you will start liking healthy food. Healthy food encourages you to do exercise.
Do not loose sight of your goal, monitor you weight regularly, you will be the happiest person when you start loosing weight, this will help with your motivation to continue exercise and diet.
Take more salads and fruits, these will fill you up and are source of continuous energy.
I wish you start healthy diet and workout routine to achieve your goal.
Thanks for sharing your experience in your weight lose .
I am having 13kg extra than healthy weight.My major problem is my bigggggggggggg tummy.I want to reduce my tummy.Can use suggest for tummy reduction.I am 30years old and no health issues.I am planning to use treadmill to reduce the weight, but I do not whether treadmill will reduce my tummy( stomach) size.Please give your opinion.
Awaiting your reply.(Please send to email address)
Thanks and Regards,
Jim
Jim, 13kg over weight is not a small thing, you should start eating healthy. Coming to reducing the tummy, you cannot just reduce your tummy without loosing total body weight. Many people believe that one can reduce one’s tummy by doing adnominal exercises alone, but it is not true, out body doesn’t work that way. All the extra calories are converted into fat and they are stored in mid section of your body. If you want to reduce your tummy, you should loose that fat, for that you calorie intake should be less than the calories burnt. Count you daily calorie intake and make sure that you daily intake is 500 or 600 calories less than total calories needed for your body. Also start working out; cardio exercise is good for burning calories. Take more proteins and fewer carbohydrates. Eat more of salads and vegetables; leave out soda, chips and all the other junk food. I hope this helps.
Thank you very much.I hope this( weight loss / tummy reduction) information will help the people who want to be a healthy body like me.
Thanks and Regards,
Jim
Hi mahi
Your article is very useful congratulations on loosing weight..and thanks a lot for sharing the tips with everyone.
Am 5.6 inche’s and weighing 145lbs i need to reduce atleast 15lbs
am unable to count how much calories does my body need actually can u tell me that if am not troubling you…..
so that i can calculate and reduce 500cal from my diet…
I have a oven with me but no grill can i broil or bake chicken in the toaster oven???any ideas
if u can help me with this that will be a great help
thanks a lot inadvance
opps i forgot to mention am 23yrs female
Hello,
Found the blog very encouraging so thought I would clarify a few doubts.My routine is below please share with me if i need to change anything.I am 23 yrs old female and i am 5 feet 7 inches tall and i weigh 67 kgs.
Weekdays:
Breakfast:Corn Flakes(8 o clock in the morn) and I have an apple after may be 2 hrs.
Lunch: I stay at a pg so I get 3 Chapatis(monday),2 alu paratha(tuesday),limited quantity rice(wednesday) and 5 puris with some vegetable(thursday) and rice again(friday).I also eat lots of cucumbers with my lunch.
Evening:By 4 i have a lemon tea.sometimes may be once a week i eat snacks(egg puff or samosa or some chats or some mixture).At six o clock i go for aerobics(45 min intense workout for 5 days a week).
Night:I eat 3 chapatis or idlis or upma at 8 o clock and i have some fruit at 9.30.
Weekends:
Usually my routine varies and i eat chats or fried food or rice but in a limited quantity i dont over eat at all if i do then i will replace one meal with only fruits.
I ma also thinkin of going for morn walk evryday.Please let me know apart from aerobics will it be helpful if i go for walk in morn and if i should change my food habits.
Thnaks & regards,
Bhavani
Haha, good information and good article. I’m at 205 lbs and 6′ 01″ right now, but I used to weigh roughly 270 when I was under 6′ a little over a year ago. Weight training helped alot with that, as well as working 7-12’s in the summer heat. I think staying busy in general does alot.
But now that I am out of school, and not working, I have been in a dead stand still I wont go below 200 or above 205 no matter how much I chow or how little I eat. Of course with no food comes no metabolism, I suppose.
I think cutting out the soda pop and eating healthier foods, which is simple and easy should help alot with dropping down. I am aiming for around 180 to see how I look because I do have muscle under my protective fat layer already. But that should be easy eating right and running, or jogging rather. Then I think I will build my weight back up working out. Dont sound too bad to me, it will be a welcome 205 lbs. =]
this is really very good sites, i am very thankful for those person they can provide every thing on this sites for housewife, beautiful sites.keep your marahil high n also update this web sites during the time period.
am in nigeria..i only need what to eat so i can reduce please….thanks
I’m around the same height and weight and would like to chat with you. do you have an email?
Lisa, please your comment here I will answer it.
Bhavani, sorry for the late reply. Your BMI is 23 for a 23yr old female weighing 67 kgs. Your menu looks healthy. 45 mins of intens aerobics is really good. Howeve, morning walk will certainly help.
I believe by this time you should have achieved your goal, please post your results.