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In practice, a year or more, allowing for some breaks and plateaus. Aim to lose 0.5-1 kg a week, this gives you the best chance to maintain your new weight when you finish. Do this by combining diet and exercise, you need to create an "energy deficit", so you burn more calories than you eat.

Aim to burn roughly 2500 calories in exercise a week above your normal daily routine, if you're a gym member cardio machines like the cross-trainer are the best way. This may require you to get fitter first - a strong and healthy body can burn more calories, and so makes it easier to lose weight. Out of shape and overweight is the most difficult place to start from, but it is possible, it just requires persistence. Getting fit may make you gain a little weight first, as muscle is heavier than fat, but it's necessary to give you the tools you need. Your results will vary with the amount of time you put in, if you don't have a full-time job you can spend more time getting fit and burning calories, and so you can lose the weight faster.

In diet, count your calories, and be honest! Eat balanced, healthy meals, and preferably consult a nutritionist. Use small amounts of intense flavors to suppres sweet cravings - very strong Dark Chocolate in 10g chunks a few times a day works well. Banish biscuits, cakes and other sugary sweet stuff from your house so you can't be tempted. Watch your carbohydrate intake carefully - potatoes, white rice, white bread are all bad and should be eaten in moderation. Avoid junk food, except on rare occasions (1-2 times a month at most). Focus on proteins, salads, fresh vegetables, and fruit. Anything cooked contains 20-30% more calories than the same food raw. Eating small amounts spread over the day is better than 2-3 big meals, it engages your body to spend more energy digesting food. Don't skip meals, a small breakfast will kick your metabolism into gear for the day and allow you to be more active. Watch your alcohol intake as well, alcohol is one of the most calorie rich substances we know after fat and sugar.

Lastly, losing this much weight is a long-term project. Don't expect it to happen overnight, and set realistic, achievable goals for yourself. Your own motivation and commitment is the most essential part to reaching that 30 kg target. Reward yourself when you reach those 5 kg thresholds, but with things other than food... fitting into trousers which haven't fit you in many years is a wonderful feeling, and clothes shopping actually becomes fun as you lose the weight ;)

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โˆ™ 2010-06-29 08:14:28
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Q: How long would it take to lose 30 kilos?
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