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How to lose weight in 30 days at home

Lose weight in 30 days at home

Is it possible to lose weight in 30 days at home? Yes, and it’s simpler than you think. Most experts recommend that you aim to lose 1 – 2 pounds every week. You can lose as much as 4- 8 pounds in 30 days at home with the right weight loss tips.


However, to achieve this, you need to focus on your diet. Diet is one of the biggest contributors to weight gain and should be one of the things to focus on when it comes to losing weight.  Besides, it’s much easier to control what you eat than spend hours exercising to burn off the extra calories.


Your focus should be on eating healthy high-volume foods that keep you full for longer. Here, we share the foods to eat, the foods to avoid, and what to do to lose weight in 30 days at home. In addition, we share with you easy weight loss tips to use to make the process easy and enjoyable.


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How to lose weight in 30 days at home

1. Track your diet.

2. Eat more protein foods

3. Eat more fiber foods

4. Add in lots of vegetables

5. Eat some healthy fats

6. Get active

7. Try intermittent fasting

8. Reduce added sugars and refined carbs

9. Manage stress the right way.


1. Track your diet.

Tracking your diet allows you to know how much you’re consuming every day. You can do this by writing down your foods in a  food journal or with health and fitness apps such as myFitnessPal.


Most people tend to overestimate just how healthy their diet is. Ever found yourself thinking, “I don’t understand why I am gaining weight I eat so healthy?” This might be the solution you need. While writing down what you eat is a good approach, it doesn’t tell you how much you’re eating. Many people find that counting calories is an easier approach. When counting calories, you know just how much you’re eating.


Use online calculators, to determine the exact amount of calories you need to eat to start losing weight. Of course, this varies from person to person depending on factors such as your age, weight, activity level, lifestyle, and gender. It’s almost like having the answers to an exam.


For example, a 27-year old woman weighing 187 pounds with a sedentary lifestyle wants to lose weight. From the calculator, she learns that she needs to eat about 2236 calories to maintain her weight. However, if she wants to lose weight, she needs to eat about 1736 calories daily. A 500-calorie daily difference ensures she loses about 1lb every week.


However, if you find tracking your diet either via journal or apps too overwhelming, reduce your portions. Reducing your food portions by 10% – 20% can significantly jumpstart your weight loss.

Grilled chicken breast

2. Eat more protein foods.

Did you know that those with a higher protein diet tend to eat fewer calories by as much as 441 calories daily? That’s according to this recent study on the impact of high-protein foods during weight loss. High protein foods are one of the best weight loss foods for these reasons.


First, your body burns as much as 35% more calories to digest protein foods, a process that boosts your metabolism. Second, these foods reduce appetite by keeping you full for longer after your meal. Start your day with a high-protein meal to prevent overeating/snacking.


But how much protein should you be eating? Well, this depends on factors such as level of activity, weight, and other factors. However, on average;

  • 46g – 75g of protein per day for women.
  • 56g – 91g of protein per day for men.


Incorporate high-protein foods at all meals to ensure that you’re eating enough every day.

  • For breakfast, eat high protein foods such as; eggs, cottage cheese, whey protein powder, oats.
  • Eat high protein foods such as; salmon, shrimp, lean chicken, lean beef for lunch.
  • For dinner, opt for protein foods such as; pork, tuna, sardines, turkey, tofu.

Refried beans

3. Eat more fiber foods.

The viscous fiber found in plant foods helps slow down the digestion of foods and keeps you full for longer. If you’re trying to lose weight, this is as good as it gets. How does this happen? When you eat fiber-rich foods, they form a gel-like substance that slows down the digestion of food resulting in a prolonged feeling of fullness.


How much fiber should you eat? The American heart association recommends that you aim to eat at least 25 g to 30 grams of fiber every day. The best high-fiber foods to eat include legumes, vegetables such as sweet potatoes, avocados, blueberries, prunes, nuts, seeds, and oats.


To ensure that you’re getting enough, you can;

  • Include whole grains in your meals
  • Instead of eating meat every meal, substitute with beans and legumes.
  • Start your day with oats.
  • Substitute fresh fruit for dessert.

Steamed broccoli with chicken

4. Add in lots of vegetables.

Vegetables are not only low in calories but also highly nutritious with lots of vitamins and minerals. When you’re trying to lose weight, vegetables should be part of your meals as they keep you full without the extra calories.  How much should you be eating per day?


Experts recommend that you aim to adults should eat at least 2- 3 cups of vegetables per day. Some of the best vegetables to eat include;

  • spinach
  • kale
  • collard greens
  • broccoli
  • cauliflower
  • Beets
  • Asparagus

These veggies are very low in calories allowing you to enjoy multiple servings. For example, 100g of broccoli contains only 34-calories.


5. Eat some healthy fats.

Contrary to popular belief, not all fats make you fat. When trying to lose weight, you should eat more healthy fats. Not only are they good for your health they’re also a great way to reduce appetite. Adults should aim to eat about 20% – 30% of their total calories from healthy fats.


The best healthy fats to eat when trying to lose weight include;

  • Nuts and seeds
  • Avocados
  • Fatty fish.
  • Extra-virgin olive oil
  • Dark chocolate
  • Whole eggs

Because healthy fats are also high calories, a little goes a long way. To ensure you’re not overconsuming fats, you can;

  • Choose lean cuts of meat.
  • Bake, boil, or broil instead of deep-frying.
  • Measure out your portion before eating.

assorted baked goods

6. Reduce added sugars and refined carbs

Refined carbs are not the best foods to eat when you’re trying to lose weight because they’ve been stripped of their natural fiber and other nutrients during processing making them easy to break down and digest.


However, because they’re so easy to break down, they don’t provide a steady supply of energy. Besides, because they also very high in calories and the body takes only what it needs, the rest is stored as fat.


When you consume complex carbs, they take longer to break down and provide a steady supply of energy. Complex carbs such as whole grains keep you full for longer as compared to refined carbs. Instead of simple carbs such as breakfast cereals, white bread, or pasta. Choose complex carbs such as whole-grain bread, legumes, and veggies.


Also, avoid or reduce added sugar as they’re full of calories yet provide no nutritional benefit at all, they’re empty calories. The problem today is that added sugar is in almost everything we eat. According to this report, the average American consumes about 19g of sugar, 3x the daily recommended amount. Even so-called healthy foods such as flavored yogurts come with lots of added sugar.


Reduce added sugars by cutting out liquid calories in the form of sweetened processed drinks. This included energy drinks, sodas, processed juices.  Also, limit consumption of cookies, cakes, pies, and candies with large amounts of added sugar.

plate with food

7. Try intermittent fasting.

Intermittent fasting is an eating approach in which eating is limited to certain hours of days. With intermittent fasting, it’s not what you eat that is restricted but rather when you eat. Many studies have shown that intermittent fasting can help you lose weight it’s easy to see why.


Limited eating hours mean less food consumed. There are different intermittent fasting schedules you can use. The most popular being;

  • 16/8 intermittent fasting

On this fasting schedule, 16-hours of the day are spent fasting and eating is restricted to the remaining 8-hours. The 16/8 intermittent fasting schedule is very popular among beginners as you only have to miss breakfast or dinner.


  • Alternate day fasting

With alternate day fasting, you fast for 36-hours then have a full day to eat all your meals. This intermittent fasting schedule is one of the best to use when you’re trying to lose weight fast. This creates a caloric deficit that allows you to lose weight naturally. If an 8 pm dinner is your last meal on Monday, your next meal should be at 8 am on Wednesday.

woman exercising

8. Get active

Experts recommend that you aim to achieve at least 150 – 300 minutes of exercise every week.  You don’t have to start with the most intense weight loss exercises, to get the benefits. Light walking exercises can be a great way to start. If you don’t like exercising outdoors, why not invest in a rowing machine, a treadmill, or an exercise bike for some indoor workouts.


These are great indoor workout machines that will help you lose weight at home.


9. Manage stress the right way.

Stress triggers the release of cortisol and adrenaline hormones into the bloodstream. Af first, this results in a reduced appetite. However, if the stressful situation persists and these hormones remain in your bloodstream, it increases your appetite. This is why you often feel like eating food when stressed.


Your body thinks it’s in a fight or flight mode and responds by increasing appetite to get extra energy to help you handle the situation. It’s important to deal with stress productively for this reason. If you don’t, any stressful situation will trigger this response. A vicious cycle that only leads to overeating.


Exercise is one of the best ways to deal with stress. It gets your body moving and allows it to calm down and focus on the activity rather than stay in fight or flight mode. Other great ways to deal with stress include;

  • Breathing exercises
  • Journaling
  • Practicing yoga
  • Gardening
  • Walking

woman with measuring tape

Final thoughts on how to lose weight in 30 days at home

To lose weight in 30 days at home your focus should be on maximizing your diet for weight loss. You want to eat the right foods and avoid the wrong foods. The right weight loss foods to eat include high-protein, high-fiber, healthy fats, and vegetables. Reduce the number of refined carbs and added sugar in your diet as they increase your appetite and are full of empty calories.


In addition, you can track your diet, try intermittent fasting, exercise, and learn how to manage stress well. Do these, and you will lose weight in 30 days at home.


How to lose weight in 30 days at home