How To Lose 30 lbs In 2019

1 lb of body fat is equivalent to 3,500 calories. Thus you need to burn (or not consume) roughly 500 calories per day in order to lose 1 lb per week.

Mike Stuart

1: Everything In Moderation

You’ve had such a solid week, haven’t you. Three – four awesome workouts, stuck to your meal plan, drank plenty of water, and even avoided the weeknight glass of wine!

You go Glenn Coco (hopefully some of you understand my reference here).

Now it’s Friday and it’s time to party! But not so fast… what about all that work you just put in? You’re three double IPAs, a bottle of wine, or a few old fashion’s away from flying off the rails here! Don’t let your weekend derail your progress.

But remember! – *smarter not harder*

What do I mean by that? Well… I mean you can still enjoy your weekend AND eat and drink whatever you want.

What… How is this possible? Everything in moderation.

At the end of the day everything comes down to calorie intake. Yes, making healthy and intelligent food decisions is very important for your overall health and I’m not saying you should go out drinking and eating pizza every day but c’mon, LIVE A LITTLE BIT.

2: Earn It

That’s 52 lbs in a year! But for every week there is that pesky weekend…

So let’s strategize a little bit shall we?

If your basal metabolic rate (BMR – the amount of calories you need to eat per day to maintain your current weight) is 2,000 calories per day, then in order to lose 1 lb per week you need to be in a 500 calorie deficit on a daily basis by either burning those calories with cardio and/or weight lifting, or restricting caloric intake.

This is easy during the week right? Because you’re on a schedule.

Wake up, eat, go to school or work, distract your stomach performing whatever task it is that you do, eat, return to said task, eat a snack, go to the gym, drink your protein shake, return home, eat, and sleep. Yea?

Likely no such thing on the weekends. SO!

3: Small Sacrifice For BIG Success

Fitness, weight loss, and a healthy lifestyle do not mean you need to cut out everything you’ve ever enjoyed… It means making small sacrifices which over time add up to big gains!

If you are the type of person that can say, “Yes, I’m going to eat super clean, work out 6 days per week, cut out all alcohol, count every calorie I consume, and obsess over every aspect of my physique and fitness” and be able to commit to it long term, fantastic! You are a seriously strong willed person and I truly admire your drive, self-discipline, and commitment to your personal health.

For everyone else, don’t feel bad about the fact that maybe you only lost 0.5 lbs this week because your weekend got out of hand. Weight loss is a marathon, not a sprint. If you try to cut out everything all at once, you’ll never make it.


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