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How I lost 30 pounds in 1 Year

Updated on January 14, 2012

Weight loss Tactics

Losing weight can be difficullt. However, making some simple changes can make a small difference over the course of a year. Below I will detail some of the changes I made, which helped me lose 30 pounds in about a year. I made simple small changes that anyone can make to easily loose a small amount of weight. Also, there's a great benefit to losing weight slowly. Many dieticians note that losing weight in a healthy manner over a longer period of time can help prevent a person from gaining it back rapidly, which often happens when you lose weight faster.


  • Ditch the soda - Whether this is diet or regular, ditching soda is one of the best moves you can make. First of all, soda is just full of empty calories which do nothing for your body but provide refinded sugar which spikes your blood sugar, in turn making you crave more sugar. As for diet soda, it is full of chemicals. Ones that can actually cause you to crave more sugar. I avoid anything that is labeled "sugar free."
  • Ditch Fast Food - If you can at all prevent it, don't eat fast food. This is another source of empty calories. For the calories you consume eating fast food, does not equate to the nutrition it should contain. This is because fast food is often fatty and sugar laden. If you have to eat fast food, try to choose wisely. Choose grilled over fried, ditch the salad dressing, and ditch the mayo.
  • Ditch the White Food - Another source of insufficient calories is white bread and white pasta. Change it up and switch to 100% Whole Wheat or Whole Grain breads, pastas, pitas, rice, and wraps. Or ditch grains all together in favor of eating more fruits and vegetables. You don't need to eat grains to get your fiber as there is plenty in fruits and veggies.
  • Watch your salt intake - Salt is not only bad for your blood pressure, but causes you to retain water. When you are losing weight, what's worse than being bloated...nothing.
  • Drink more water - Water is the absolute best thing you can drink. If you are exercising and you are concerned about the electrolyte loss, try drinking a water infused with electrolytes like Smart Water. The recommendation for water intake is 64 oz. or more of water.
  • Eat Lean, unprocessed meats - I recommend chicken, fish, seafood, turkey,and extra lean beef. I also recommend eating wild meats, like pheasant, venison, bison, and elk; as these meats are naturally lean and usually free of chemicals. It is best to avoid any meats in a can or package.
  • Ditch Vegetable Oil and Butter and opt for olive oil and olive oil based spreads. You want to have some fat in your diet or it will be difficult to absorb some vitamins and minerals. However, you want to stick with healthy fats like olive oil and flaxseed oil.


  • Stop being lazy - You don't need to park in the spot closest to the store, don't take the elevator when you can take the stairs. Don't drive to the store, when you can walk. This just means if you have a feasable opportunity to get some physical activity, do that instead of driving your car. You will also save on gas. Try to do this as much as humanly possible.
  • Find a simple activty that you like - I moved to Florida and I love to swim. Most of the apartment complexes here have a pool. Of course, there's always the ocean too. I'm not sure how many calories you burn swimming in the ocean, but I can tell you it can be hard work and I'm always worn out when I leave. I also love walking trails and I looked up local parks where I could walk and enjoy nature. I would try to do this at least once a week for about an hour.
  • Stretch - Do this every day, take 5-10 minutes to stretch. I like doing simple yoga stretching or pilates to get the blood flowing every morning.

As long as you do not have any underlying medical issues, you should have no issue losing weight by following these tactics. I managed to lose 30 pounds in one year by implementing these tactics.


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      larbear 4 years ago

      I lost 38lbs this past year. weighed 202 at the time of my heart attack a year ago, down to 164 now. Did that by taking beef out of my diet as well as all fast food places, quit drinking soda and gave up smoking. I eat only wild meat, fruits and veggies and once in a while I eat a veggie burger. On top of that I walk 3 to 4 miles a day and just 2 months ago started running. I feel better than I have in years. The American diet is no way to live. Grocery stores promote it as do Restaurants.

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      jhg 5 years ago

      i lost 30 pounds in a year doing the same thing!! it works.

    • Kiva Rakosi profile image

      Kiva Rakosi 6 years ago from Melbourne, Florida

      I need to work on the next 30...

    • livelonger profile image

      Jason Menayan 6 years ago from San Francisco

      Congratulations on your weight loss! I actually am looking to lose 30 lbs this year myself, so I'll be following these kinds of suggestions.