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How To Lose 30 Pounds in 30 Days (12 Steps Anyone Can Do!)

By Holly / August 30, 2016

Can You Lose 30 Pounds in 30 Days?

Losing weight is possible within a few weeks. All you need is to watch your portions and food choices, and move more than you used to. Losing 30 pounds will require dedication, discipline, consistency, and proper planning. You will have to commit yourself to a weight loss program in order to shed every pound you want in 30 days. How fast or slow you can lose this much weight will depend on how many calories you take in and how active you are.

How To Lose 30 Pounds in 30 Days

A pound of body weight is equivalent to 3,500 calories. You need to burn more than that, and consume less than that, in order to lose weight. A person generally needs around 1,600-2,000 calories each day. If you want to lose weight rapidly, you will have to consume between 1,000-1,200 calories daily and increase your energy output to over 4,000 calories per day.

This article has 12 more effective ways to help you lose 30 lbs in 30 days.

1. Have an expert-approved diet plan

The key to losing weight quickly is enlisting the help of an expert

Your body needs to have all the required nutrients in order to function well enough. This is why you need to have a diet plan designed by an expert. You cannot just follow any meal plan that you see on the Internet as it might not just be ideal for you.

2. Burn more

Burning calories through regular exercise is another key to losing a large amount of weight

You have to burn more than what you consume in order to lose weight. There are plenty of calorie calculators online that you can check, but the best way to know how much you need is to consult a professional. Your exercise program should contain low-, moderate-, and high-intensity workouts to keep your body challenged.

3. Eat lean protein

Steps to losing 30 pounds in 30 days

A high-protein diet is necessary for weight loss. Your muscles burn calories, even when you are at rest. The more muscles you have, the more efficient your body will be in burning fat. You will want to save your muscles by consuming more protein than carbohydrates. Make sure to choose healthy proteins, like lean meats, fish, low-fat dairy, soy products, and beans.

4. Switch to complex carbs

Complex carbohydrates are fantastic for weight loss

There is a big difference between simple and complex carbohydrates. Simple carbs are white bread, cookies, pasta, and soda. Your body easily digests these foods, and keep the excess as stored fat. Complex carbs, meanwhile, include brown rice, yams, and whole grains. They are digested slower, meaning you will stay full for longer.

5. Eat healthy fat

Easting health fats can help with losing large amounts of weight in a short period of time

Not all fats are unhealthy. In fact, some of them should be incorporated into your diet. Healthy fat will keep your cholesterol levels regulated, and your heart in top shape. Examples of healthy fats include nuts, avocados, pumpkin seeds, flax seeds, and salmon. The bad ones are trans and saturated fats because they increase your risk of heart disease.

6. Incorporate strength training into your routine

exercise as a way to lose weight quickly

Read Our Recent Article > How to Lose 40 Pounds Quickly!

Strength training will give you more muscle mass and better strength. It will also make your body more toned. If you want to drop the pounds, you will want to build muscles, so you will burn fat more efficiently. What’s great about building muscles is that you will continue burning, even after you workout.

7. Be patient

how to lose 30 pounds in less than 30 days

You should not feel disappointed when you fail to see significant changes in just a few days. Weight loss takes time, so you need to be more patient. You have 30 pounds to lose and 30 days to do it. Focus on the goal and maintain a positive mindset. Allowing negative thoughts to cloud your mind will just tempt you to give up.

8. Drink only water

guide to get rid of 30 pounds

Water will not make you bloat. Drinking plenty of water everyday will make you lose weight and have better skin. Your metabolism increases when your body is well-hydrated. You will also feel fuller and be less tempted to binge eat. Aim to drink at least two to three liters of water every day, and make sure that your urine is pale yellow in color.

9. Load up during breakfast

aaa breakfast eggs protein nuts-min

Eating a heavy and healthy breakfast will jumpstart your metabolism and prepare it for the day ahead. Skipping this important meal means you are allowing your body to fast. When this happens, your body will be unable to produce the needed enzymes to process fat efficiently. Make sure to load up during breakfast, and eat lighter meals throughout the day.

10. Start a journal

quick quide to losing 30 pounds quickly

Log your daily calorie intake on your journal, as well as your physical activities. Having a journal will make you more aware of what you consume every day. You can also easily remember how long you have exercised, and determine whether you are doing enough to lose weight rapidly.

11. Count your calories

Best way to lose 30 pounds as fast as possible

It is pretty challenging to lose 30 pounds in just 30 days. You will have to lose more than 3 pounds per week. If a pound of fat is equivalent to 3,500 calories, then you have to get rid of thousands of calories each week from your diet. Use your journal to count calories to ensure that you are right on track.

12. Have fun

Finding time for exercise on a weight loss program

Dieting can feel like a chore, but do not lose your motivation. Exercising and dieting can be a great way to bond with your friends and meet new people. You can join a support group or an exercise class to enjoy your journey. Whenever you feel frustrated, think about your goals and the process that you have to undergo just to achieve your target weight. It is really a tough journey, but it is well worth the effort.

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!