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How to lose 30 pounds in 30 days
Before you get started on the best ways to lose 30 pounds in 30 days you first need to understand the basics of losing weight for good. Weight loss occurs when you eat fewer calories than your body burns.
That means your body is burning more calories than you’re eating. When done daily, this creates a calorie deficit that leads to weight loss.
Each and every food or drink that you have contributes a certain amount of calories to your total calorie count that determines how much you weigh among other factors such as age, genes, etc.
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How to start losing weight
To achieve this type of weight loss, cutting calories is the name of the game, focus on eating fewer calories, and also find a way to burn more calories. It all comes to two things: diet and exercise.
Diet that is, what you eat and drink, being the major determinant as it’s much easier to eat fewer calories than to burn extra calories. In this post, we teach you the best ways to optimize your diet and exercise to lose 30 pounds in 30 days.
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How to create a calorie deficit to lose 30 pounds
While there are many ways you can cut calories, these are most important to focus on first;
1. Choose a Diet
Are you someone who thinks they eat healthily but the scale says otherwise? Having a weight loss diet in place is one of the best ways to achieve weight loss fast.
Even in successful programs such as 21-Day Fat Loss Challenge, a change in diet is the first step to losing weight. Low-carb diets have been shown to be the most effective diets when it comes to weight loss. Why? Because unlike other food groups carbs keep you in a constant cycle of eating and gaining weight.
The body easily breaks down carbs for energy and any extra is stored as fat. The next time your body needs energy, you feel hungry end up eating more carbs. All the while, stored fats are not being used but the body is adding up new fat stores.
This is why low-carb diets are so effective as they disrupt this process. When you’re on a low-carb diet such as keto, your body is forced to burn stored fats for energy due to the low amounts of carbs you’re eating.
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2. Intermittent fasting
Intermittent fasting is a time-based approach to dieting where you alternate between periods of eating and fasting. This approach allows you to automatically cut calories as you spend fewer hours eating.
When you need to lose 30 pounds, Fasting is one of the best ways to create a calorie deficit effortlessly.
There are various intermittent fasting schedules you can use to get started but the most popular for beginners is the 16:8 fasting approach. This approach involves 16-hours of fasting and then eating within an 8-hour window.
Sounds difficult right? Well, it’s not. 16:8 fasting diet is as simple as missing breakfast every day and having your last meal at dinner. If you love breakfast, then miss dinner the last meal of your day will be at lunch.
To get started with intermittent fasting, choose which fasting schedule is best for you;
- 16: fasting schedule
- Alternate day fasting
- Eat stop eat
- 5:2 fasting diet
- Warrior diet
3. Cut back on carbs
If you find that you don’t want to follow a low-carb diet or can’t imagine fasting for 16-hours. Then you need to cut back on carbs, specifically sugars, carbohydrates, and starch.
But how would this help you lose weight in 30 days? First, your body starts to burn stored fats for energy. This metabolic change is known as ketosis and is what makes diets such ketogenic diet so powerful for weight loss. Second, it reduces your hunger levels and you end up eating fewer calories overall.
Third, because you’re not overloading your body with carbs. Your body is able to lower insulin levels allowing the kidney to release excess sodium and water it had stored.
This is why you’re likely to experience quick weight loss of even about 10-pounds on the very first week on a low carbs diet thanks to the water weight.
When you cutting calories you have to be precise, the best way to do this is by aiming to cut at least;
150- 100grams
Best for beginners new to cutting carbs. This provides for moderate carb intake and while you might experience weight loss it will be very slow. This level is best for those looking to build muscle and get lean.
100 – 50grams
This level is best for those who want a slow but steady weight loss. You can still enjoy some fruits and vegetables at this level.
50-grams or less
At this level, you will easily achieve and maintain ketosis for quick weight loss. Gradually cut calories to this level especially if you want to lose weight fast. Even though you can enjoy vegetables, your fruit choices will be very limited.
4. Cut back on processed foods
Did you know that a diet rich in processed foods can make you gain weight in as fast as 2-weeks?
Yes, and this was backed by this research on the effects of ultra-processed foods on weight gain that resulted in participants eating 508-more calories each day. That’s a lot of extra calories adding up, and this is because processed foods are high in sugars, fats, and salts.
Even though they might taste delicious they have absolutely no nutritional benefit to you. This is why one bag of chips, one-can of soda is just never enough.
So next time you feel like reaching for that bag of chips, reach for some baked sweet potato instead. Start by replacing processed foods with equally delicious yet 10x more filling foods.
Have healthy snacks such as nuts and seeds nearby. Replace the white rice and pasta with some brown rice. Also, add whole-grain cereals such as oats to your breakfast options.
Lose 30 pounds in 30 days diet plan
To lose 30 pounds you want to focus on eating nutrient-dense filling foods. This way you can eat less food, keep your calories low, and still feel full for longer. This means your diet should include foods such as;
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1. Protein-rich foods
When you want to lose 30 pounds in 30 days, your meals have to include protein foods. They’re considered one of the best weight loss foods because of their effects on the body.
These foods are the basis of most effective programs such as the 21-Day Fat Loss Challenge and here’s why. First, it’s much harder for your body to break down protein foods hence has to burn more calories.
This was proven in this research documented at the American journal of clinical nutrition
Just to break down protein foods, the research showed your body can spend as much as 80 – 100 extra calories. Second, having a high-protein food at mealtimes has been shown to reduce appetite.
Not only that you’re more likely yo eat fewer calories when you have protein in your meals. This was proven by research done on the effects of a high-protein diet. Participants were able to reduce daily calories by as much as 441-calories per day.
The best way to incorporate these protein foods is by adding them to each mealtime. These include foods such as;
- Salmon and Tuna
- Lean chicken
- Lean cuts of meats
- Cottage cheese
- Greek yogurt
- Chickpeas
- Lentil
2. Eat more fiber foods
Another great weight-loss food that is often overlooked is fiber. Because fiber cannot be digested by your body it can be a great aid when it comes to weight loss.
This is mostly thanks to soluble fiber that absorbs water and forms a gel-like substance. This gel-like substance slows down the digestion of food. This keeps you feeling fuller for longer after enjoying some beans or canned chickpeas.
Not only that eating fiber also improves your body response to insulin preventing increased hunger
According to these dietary recommendations, women should aim to eat at least 28g of fiber while men should eat 34g of fiber daily. Because fiber is found only in plant foods it’s a good way to give yourself a break from eating animal proteins.
Enjoy some high-fiber legumes such as beans, lentils, or chickpeas for lunch or dinner. Incorporate high-fiber vegetables such as artichoke, sweet potato, and broccoli too.
3. Eat more fruits and vegetables
We know that’s fruits and vegetables are some of the most nutrient-dense foods available in the world.
While most people wouldn’t think fruits and weight loss go together, it’s actually a winning strategy to include more fruits and vegetables when trying to lose weight for good.
This was proven in this 24-year study where participants who eat more fruits and vegetables lost more weight. To get started, you want to choose low-carb green leafy vegetables.
A general guide is to always eat vegetables that grow above ground as they’re lower in calories. So while your goal is to eat less of other foods because of calories, when it comes to these vegetables you can eat more.
When it comes to fruits, the same precautions apply, best fruits for weight loss include;
- Grapefruits
- Blueberries
- Apples
- Pears
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4. Drink more water
Water is probably one of the most universally available weight loss drinks. As it turns out, drinking more water can actually help you lose weight.
This has been scientifically proven in this research where participants experienced a 44% increase in weight loss. All thanks to drinking water 30-minutes before mealtimes.
Drinking water before meals actually decreases how much you eat hence reduced calorie intake. So drink up if you want to lose those pounds.
Lose 30 pounds in 30 days workout plan
To lose 30 pounds in 30 days, incorporate exercise to burn extra calories daily. Your workout plan should include both cardio and weight training exercises. Here’s why;
1. Do some cardio
Cardio exercises are one of the best weight loss exercises you can do. Because these exercises use large muscle groups and increase your heart rate.
Your body has to work overtime just to keep up. This means you’re able to burn more fat fast. However, the amount of fat you burn will depend on factors such as how often you exercise and the intensity of your exercises. Some of the best cardio exercises include;
- Rowing
- Swimming
- Cycling
- Jumping rope
- Running
While the US Department of Health recommends doing 150- 300minutes of exercise every week. If you want to lose 30 pounds in 30 days don’t just focus on cardio you have to lift some weights too.
2. Do some weight training
While our main goal might be to lose 30 pounds in 30 days that doesn’t mean that fat-burning cardio should be our only focus. You want to also include some resistance training exercises.
They are a great way to build and strengthen muscles. This is important because as you lose weight for good you’re not only just losing fat, you’re also losing some muscle too.
Doing resistance training exercises every week can help prevent muscle loss. In addition, building muscles is also a great way to boost your metabolism. This is because the more muscles you build, the more calories you burn at rest.
A win-win situation when you combine cardio and weight training exercises. To get started, consult with a qualified trainer who can guide you on how to use weight machines. Body exercises such as push-ups, planks, squats are a great way to get started with resistance training.
3. Try some HIIT
We now know that a combination of cardio and weight training is a must. However, we also know that how much fat you burn is also determined by the intensity of the exercise.
That is why you should incorporate high-intensity interval training into your workout. Also, known as HIIT this type of exercises alternate between periods of intense exercise accompanied by a rest period.
It’s also been shown to be one of the best ways to burn fat fast as proven in this study. Participants who did HIIT were able to burn more calories compared to any other weight loss exercises.
To get started, alternate between 30-seconds of intense activity such as push-ups, jumping rope and then accompanied by 40-seconds of rest. You will then repeat this cycle for 20-30 minutes for a full fat-burning workout.
Tips to use to lose 30 pounds in 30 days
1. Start with facts
The best way to lose 30 pounds in 30 days is by cutting calories and burn some more. However, this will be impossible to do if you don’t even know where you stand.
How many calories are you currently eating? What are some of the things you can cut out of your current diet that would help you cut calories? Even though counting macros seem scary to many people, it doesn’t have to be
2. Choose workouts you enjoy
Yes, exercise can help you burn those extra calories but no need to go running if you hate it.nFinding a workout you enjoy for both cardio and weight training will help you stick to the program. In addition, you’ll find yourself doing it more often because you actually enjoy it.
3. Choose a diet/ foods you enjoy
Just as with exercise, choose weight loss foods that you actually love. Losing weight can be challenging let alone trying to lose 30 pounds and keeping it off. Since your diet is what will make and break your goal, choose what you love.
Of course, we’re not talking about eating fried foods and chips because you love them. No, analyze and figure out what whole foods you love and stick to these. Also just because they’re whole foods doesn’t mean you can deep-fry them. Either bake or sautee.
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4. Combine weight-loss strategies
Cutting calories doesn’t mean that you have to stick to just one way. Combine weight loss strategies such as intermittent fasting and dieting.
This way you’ll be able to actually lose more weight faster rather than sticking to one thing. Eat protein at lunch and fiber at dinner or vice versa, this is the best way to get maximum results.
5. Stop with liquid calories
You’ve stopped with sugar-filled foods, stopped with the white carbohydrates but still drinking soda? You’re undoing all your efforts with those liquid calories.
While they might look and feel harmless liquid calories are very calorie-dense and will derail your weight loss.
6. Spice it all up with some variety
Yes, you’re trying to lose 30 pounds in 30 days but that doesn’t mean you can’t have variety in both your diet. Change up your weight loss foods, don’t just stick to the same old baked chicken for lunch, dinner.
Having the same food over and over gets boring fast and will tempt you into habits you’re trying to ditch.
How much weight should you expect to lose?
When you choose a low-carb diet such as the ketogenic diet, you can expect to lose as much as 5- 10 pounds every week. The good thing about weight loss is the more you weigh, the more you will lose.
However, it is recommended that you aim to lose 1-3 pounds every week or about 1% of your current body weight. While these are general guidelines, how much weight you lose will depend on the diet you chose to follow.
Also, keep in mind that factors out of your control such as genetic, age, sex, and weight can affect how fast you lose weight
Final thoughts on how to lose 30 pounds in 30 days
You can lose 30 pounds in 30 days and even though it might seem like a struggle it doesn’t have to be with the right strategies. Your main goal should be to create a calorie deficit that allows you to lose weight fast.
The best way to do this is by cutting carbs, intermittent fasting, and eating the right foods daily. This is the expert strategy programs such as 21-Day Fat Loss Challenge use for success.
You can also engage in exercises such as cardio and weight training to burn more fat. Ultimately the best way to lose 30 pounds in 30 days is to find a way to consume fewer calories than your body burns.
