I’ve been on keto for almost two years, and I still have a long way to go to reach my goal weight. I’ve gone from 2 It’s not always easy to keep eating well when you’re trying to lose weight—and it doesn’t always work. However, there are ways that you can make sure you’re getting in all the nutrients your body needs even if you’re eating less or less often than usual. Here are ten tips for how to lose 30 pounds on keto:
10 ways to lose 30 pounds on keto
- Eat more, eat slower, and add exercise.
- This is the most obvious one. You’ll need to eat more than you’re used to losing weight on keto—and that means not only eating less but also eating slower and more mindfully. The trick here is taking your time with each bite so that it feels like an indulgence rather than a chore or an obligation; if you’re eating slowly enough that food enters your mouth fully before going back down into your stomach (yes! this can happen!), then it won’t feel like such a sacrifice later on when hunger strikes again at mealtime because there’s no room left inside of us yet again…and so forth until we reach our limit which may be reached after several days of fasting/fasting cycles during which even water consumption may be impossible due simply due lack thereof available supplies needed for survival purposes at times like these.”
1. Eat less
One of the main reasons for weight loss is to reduce the amount of food you eat, but this can be difficult if you’re used to eating large meals every day. A ketogenic diet is low in carbohydrates and high in fat so it’s going to take some time for your body to adjust its metabolism and start burning stored fat instead of sugar as fuel.
To help with this process, try eating smaller portions throughout the day and spacing out your meals throughout the day rather than having all of them at once (this will help keep insulin levels down).
Also make sure that each meal contains plenty of protein, which helps keep hunger at bay while also building muscle mass by stimulating protein synthesis in cells throughout our bodies!
2. Know what you’re eating, and eat it slowly
The next step you can take to lose 30 pounds is to learn what you’re eating.
- Eat slowly, don’t eat in front of the television or with your phone.
- Don’t eat while driving or working because it’s distracting and can lead to overeating (and possibly getting into an accident).
3. Stop drinking your calories
You should drink at least eight glasses of water a day and try to get more if you can. Some people recommend drinking 16 glasses, but that is probably too much for most people unless they’re training for a marathon or similar long-distance event (in which case you’ll want to start drinking even more).
Water isn’t the only way to stay hydrated; other liquids are also good for your health—and yes, even coffee counts as one!
4. Change your breakfast routine
You can also change your breakfast routine to help you lose weight. Instead of eating a bowl full of cereal, try eating an egg and some cheese on toast or a couple slices of bacon with spinach leaves. This way, you’ll be getting more protein and fewer carbs in your diet.
If you’re not used to eating this way because it’s new for you, then start by reducing the amount of sugar in each meal (by cutting out sugary drinks) until it becomes easier for you to stick with this new habit until it becomes part of your daily routine!
5. Use a pedometer to track your steps
If you want to lose weight, walking is a good way to do it. It’s easy and requires no equipment or special skills. As long as your shoes fit well and aren’t too heavy, any pair of shoes will help keep your feet moving while they’re on the ground.
Using an app can make it easier than counting steps by hand, but even then some things could go wrong—for example: if someone walks with their phone in their pocket while they’re wearing headphones or earbuds (which most people do), this will prevent them from noticing how many footsteps they’ve taken! You might also find that the distance between two points doesn’t match up with what is reported by one of these apps—but that doesn’t mean anything bad happened at all; just remember not to let it get into your head!
6. Add cardio to your life
This is the most important step in your journey. Cardio will help you burn fat, and lose weight!
The best way to add cardio into your routine is by doing it while you’re running errands or going on a walk with friends. You can also do some light weights at home, but don’t push yourself too hard—you should feel like you’re able to move around comfortably after doing some squats and lunges. If there’s nothing else that feels right for you right now, try doing something simple like jumping rope or doing jumping jacks while listening to music on Spotify (or even just playing around with one of those new fitness trackers).
7. Drink more water
You can do so many things to help you lose weight. You can eat healthy food and exercise, but if you don’t drink enough water, it’s not going to work.
Water is important because it keeps your body hydrated and helps with digestion by removing toxins from the body. It also flushes out chemicals that cause inflammation in the body (which is why we get sick when we don’t drink enough).
Drinking water will help reduce cravings for high-carb foods, like bread, and pasta—and make it easier for you to stick with your diet plan!
8. Try fasting for part of the day or week
If you want to lose weight, fasting is one of the easiest ways to do it. Fasting means not eating for a certain period and then having another meal later on. It’s only been used as a way to lose weight for centuries, but there are many benefits to doing this:
- You can save money on food because you aren’t buying as much when fasting
- You will have more energy during your fast (and no hunger pangs)
9. Don’t give up on keto!
If you’re struggling with your keto diet, don’t give up. Don’t think about the weight loss as a failure and start to feel like there is no way you can lose this weight. Keep going! You can do it!
You will feel better if you stick with it in the long run and trust me, once I started feeling good on keto and lost 20 pounds, my life became so much better because of those 20 pounds gone off my body.
10. Work on portion control at every meal
Portion control is a big part of maintaining your weight loss, but it’s also important for your health. Most people don’t understand why this is so—why you need to eat less food or drink less milk or whatever else fits into the “less” category.
Here’s one reason: portions are too small! First off, let’s establish what “too small” means when it comes to calories and nutrients (the amount of energy and nutrients that are absorbed by our bodies). A standard serving size of rice at restaurants will give you just over 100 calories; this same portion would be considered “huge” if it contained only 6-8 ounces (170-225 grams) instead of 8 ounces (225 grams).
How to lose 30 pounds by eating more, eating slower, and adding exercise (and a lot of other things).
- Eat more.
- Eat slowly.
- Don’t drink your calories!
- Change your breakfast routine so that it uses up less time and helps keep you full longer during the day—like making a low-carb smoothie or having an omelet for breakfast on Saturdays instead of pancakes every Sunday morning (which is when I used to do this).
- Use a pedometer to track how many steps you take each day and try to increase them as much as possible by taking walks around town or just going for a run in the evening when everyone else is home from work.
Add cardio workouts into your life by signing up for classes at the gym, taking yoga classes at home once per week, or joining a dance troupe in college…the possibilities are endless! If all else fails then just add some additional exercise like playing sports with friends; running around outside; swimming laps at summer camp…you should find something that works with what works best for you!
Conclusion
Keto is a lifestyle change that can be sustained over time—and it really works! So don’t give up if your first few weeks on keto aren’t perfect: instead of trying to do too much too fast (like skipping meals or counting macros), focus on enjoying each bite as it comes.
Remember, no matter what happens with weight loss, this journey is all about making positive changes in your life, so keep pushing yourself toward healthier habits long after you’ve lost those 30 pounds!
