How to Lose 12 Pounds in 30 Days

Gaining weight happens to most of us whether we like it or not. With only a little weight gain, a wardrobe suddenly doesn't fit correctly. Losing that extra weight does not have to be a long-term change in lifestyle. Enacting the correct plan of action, losing 12 pounds in 30 days can be achieved with little difficulty and a firm commitment.

Things You'll Need

• Filtered water
• Protein-rich foods
• Whole grain foods
• Fiber-rich foods

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Instructions

• 1

  Reduce your daily caloric intake. Using one of the dozens of calorie calculators available online, input your weight, height, age and sex to determine your optimal daily calorie intake. Chewing sugar-free gum and keeping a belly full of water are both no calorie methods to help curb your intake. Keep track of all calories consumed, reducing your daily amount from anywhere between half and 2/3 of your recommended calories.

• 2

  Start each day with a 30 minute cardiovascular exercise. Before breakfast each morning, kick-start your day with an activity, such as running, swimming or a bicycle ride to optimize your metabolism to be more productive throughout the day. The more that you can continue this throughout your day, such as taking stairs as opposed to an elevator or jogging around the block on a break, the more efficient your body will work to break down body fat.

• 3

  Stay hydrated. Drink eight to ten 8 oz glasses of water a day to keep a full belly and aid in the flushing of your system. Adding lemon to your water will give the flushing of your system a boost, as the citric acid aids in the breakdown of body fat.

• 4

  Cut back on carbohydrate-abundant foods. This includes most processed and starch-heavy foods, such as cereals and breads. Do not cut them out completely, but stick to whole grains and only consume them in moderation in the morning. Look to diet plans such as "South Beach Diet", "Beverly Hills Diet" and "Mayo Clinic Diet" to get ideas on how to lower the carbs in your daily intake. This will aid your body in utilizing body fat as fuel throughout the day.

• 5

  Boost your intake of protein-rich foods. Try to work in protein into each of your meals. Protein shakes, grilled chicken, salmon, halibut and nuts are all great things to work into your diet. In addition, cheeses such as cottage cheese and cheddar, and most beans, like soy beans and black beans are great sources of protein.

• 6

  Eat foods high in fiber. To help shed the fat from your body, consume foods high in fiber, such as vegetables and foods with bran. Supplements such as "Metamucil", "Benefiber" and "Citrucel" as well as meal bars like "FiberOne", "FiberPlus" and "Flavor and Fiber" offer methods to get concentrated amounts of fiber in your diet.