If you want to lose 30 pounds fast in 3 months with exercise you must calculate your daily calories intake, make weekly meal plans and exercise.
Generally speaking for every 3500 calories burn you lose 1 pound; and as per safe weight loss plan you can lose up to 2 pounds a week. Losing more than this number can result in negative weight loss effects in your health.
The best plan to lose 30 pounds in 3 months consists of a deficit of 1000 calories a day which will be a combination of calories burned in workout sessions and a deficit in your daily calories intake.
Calculate Your Daily Calorie Intake
If you ask any health professional he/she will tell you that the best way to lose weight fast is to count your daily calories intake (meals). You can do that by simply keeping a login diary. Nowadays there are loads of free mobile apps that does that. My favourite is called “Noom”. Here you can login your daily meals, it has a huge database of food nutrition value. Ideally you want to eat 500 calories less a day and burn 500 calories in a form of exercise, this method works and it is a safe weight loss plan.
Make Weekly Meals Plans
Plan ahead your weekly meals. Make sure that they are a combination of green healthy foods, rich in proteins, vitamins and fibre. Never skip breakfast and split your daily 3 course meals in to 6 small portions and spread them evenly throughout the day. Drink 2/3 litres of water and avoid sugary foods, including: cakes, chocolates and ice creams.
Exercise Daily and Burn 500 Calories a Day
After having a meal you want to burn calories, the daily deficit should be 1000 calories out of which 500 from exercise. Ideally you should do 3-5 different exercises a day. Mixing up workout sessions works better and it is more fun than doing simply cardio every day. Here is a good example of a weekly exercise plan: cardio, strength training, swimming, aerobics and yoga.
Follow all the above tips for at least 3 months and be consistent, you will lose 30 pounds in 3 months depending on your current weight and age.