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Focusing on improving other aspects of your health rather than your body weight. a high-intensity interval training is particularly effective in burning calories. “To lose one pound a week, you have to create a daily 500-calorie deficit, which is hard to do with either food or exercise alone. Here are 4 ways to do it safely. 13 Consider trying intermittent fasting. Although you wont be able to lose all 30 pounds in a week or two, adding some tweaks to your diet and exercise can help you start to see the scale move in a matter of weeks. You may want to lose 30 pounds in two months, but that rate of weight loss isnt healthy or sustainable. Cardio activities like running, biking, or swimming can help you burn a lot of calories in a short amount of time. As you adjust your habits, though, be sure to consult a healthcare professional to make sure these changes are right for you. Follow a 16/8 plan where you have an 8-hour eating window each day and fast for the other 16 hours of the. 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