Exercise more, eat less. It's simple (but not easy
). Walk everywhere. Jog a little. Then jog some more. No junk food. No snacks. Forget deserts. Cut down on sugar. Ditto fats. Look at ingredients of what you eat.
That's about it.
There are three ways -- and only three ways -- to loose weight: surgery, eat less, or exercise more. And a combination of the three is the most effective. Surgery, either liposuction or stomach staples, is expensive and has its own set of complications and so should be avoided unless medically-necessary. And so that leaves most of us with eat less and exercise more.
Fats at nine cals per gram are the biggest opportunity in your diet. Cut out fats.
As for exercise, walking is great exercise. If you want to try jogging, you're gonna need good shoes and a bit of instruction if you want to avoid pain and injury.
If you have a bike, they're good too.
Look into joining a gym. I know you don't want to spend a lot of money, but summer is a slow time for membership sales and so a lot of clubs have aggressive sales going on. You can often find club memberships for $25 per month and that gets you access to a lot of equipment.
Keep in mind that safe, sustained weightloss is about one pound per week. So, your goal of 30 pounds by end of summer, is aggressive.
The magic number is 3500. Memorize that number. To loose one pound, you must either eat 3500 fewer calories or exercise 3500 more calories. There are plenty of websites where you can look up the number of calories in portions of all kinds of foods. And there are others where you can look up approximations of calories burned in various exercises and activities. So, get a little notebook and start keeping two lists: what I did today and what I ate today. Writing it down and doing the numbers will quickly show you patterns you need to change.
As for eating less, portion control is essential. Measure everything. Get yourself a little kitchen scale and some measuring cups and spoons and control your portions. For weightloss, a kitchen scale is probably the most effective piece of equipment you can buy, more effective per dollar than all the weight lifting gear, stationary bikes, and stairclimbers out there. In fact, I'd class the kitchen scale as the one essential piece of equipment for optimal weightloss.
Softdrinks are an easy fix; switch to diet. I know, it doesn't taste as good, but get over it because the calorie savings are huge. Alcohol is the second easy fix: switch to hard liquor and no sweet mixers... better yet, cut it out entirely.
And take advantage of little opportunities to burn a few calories. Take the stairs instead of elevators and escalators... unless you can take the escalator backwards. The basic rule is move. If you're waiting for something, do it standing up or pacing around, not sitting. Sit or lay down as little as you can.
