woman holding belly

can you lose 30 pounds in one week


Can you lose 30 pounds in one week?

It is not possible to lose 30 pounds in one week. Losing this much weight in just one week is unsafe and unrealistic.


It takes a deficit of 3500 to lose a pound of fat. You need a calorie deficit of 105,000, to lose 30 pounds. In just one week, this comes to a daily calorie deficit of 15,000. An extreme amount that’s almost impossible for anyone to achieve. It is fifteen times more than what experts recommend for healthy weight loss.


How quickly can you lose 30 pounds?

On average, it takes 4 – 8 months to lose 30 pounds. It is a  realistic timeframe to lose this much weight. Also, it’s what experts recommend for healthy weight loss.


With a daily calorie deficit of 500 calories, expect to lose it in 8 months. Double the effort with a daily calorie deficit of 1000 calories to lose 30 pounds in 4 months.


While you can lose 30 pounds faster, it is not recommended. Don’t fall into the temptation of wanting to lose a substantial amount of weight too fast. You’d have to resort to unhealthy measures such as severely restricting your calories to lose weight faster. Besides, allowing yourself enough time to lose 30 pounds increases the likelihood of keeping it off for good. Isn’t it better to lose 30 pounds in 8 months and keep it off?

woman showing off weight loss

Safe weight loss

Weight loss occurs when we consume fewer calories than the body burns. This creates a negative caloric balance forcing the body to tap into stored fats. Whether your goal is to lose 30 pounds or less, creating a calorie deficit is the first step. The best way to do this is with diet and exercise.


Start by eating less to jumpstart the weight loss. Don’t fall into the temptation of cutting your calories too low. A moderate reduction of at least 500 calories is enough to lose weight. Adults need to eat at least 2000 calories to maintain their current weight. You have plenty left to survive on with this moderate reduction.


You don’t have to change all aspects of your diet to achieve this. Start by eliminating high-calorie foods with little nutritional benefits. These include convenience foods such as; fried foods, pastries, soft drinks, energy drinks, and alcohol.


Portion control is another great way to reduce your calories. Serve your food on smaller plates or bowls to reduce your calories. Or better yet, use your plate as a serving guide. Fill half the plate with vegetables before adding carbs or protein.

weight loss concept

Eating to lose weight.

Focus on eating nutrient-dense foods to make up for the reduced calories. Choose complex carbs, vegetables, and foods high in protein or fiber. These are great for weight loss as they keep you full for longer.


Start your day with high-protein foods such as; eggs or greek yogurt. You’ll notice you feel less hungry throughout the day. Vegetables such as; kale, spinach, broccoli are also great as they add volume to your meals.


Exercise to boost weight loss.

Healthy adults should spend at least 150 – 300 minutes exercising. It is not only good for health but also weight loss.


Cardio workouts such as; running, swimming, cycling and rowing are great ways to burn calories fast to lose 30 pounds or more. With weight training, you can build more muscles and boost your metabolism.


Choose workouts you enjoy doing. This way, you’re more likely to exercise often. If you struggle with a busy schedule, consider HIIT. High-intensity interval training workouts that take only 30-minutes or less to complete.


Can you lose 30 pounds in one week? Final thoughts

You cannot lose 30 pounds in a week. Not only is it unsafe but also very unhealthy. Losing this much weight in days is not recommended for most people. A more realistic timeframe to lose 30 pounds is in 4 – 8 months.