I am sure you would have come across this claim on many of your encounters online or offline like…
“Our dieting will lose 30 pounds in just 1 month !” OR “ our fitness plan will melt all your all body fat just in 20 days !” OR, even“Our fitness club can make your belly flat and lost 25 pounds in 2 months!”
These questions have made you perplexed because you have heard that quick weight loss is not healthy and not possible but you have now really start wondering to yourself lets for the moment accept it that is possible then
“How to lose 30 pounds in 30 days? How to lose 30 pounds in 2 months?”OR, even, How to lose 30 pounds in 30 days with or without exercise?”
And believing it to be possible, “What should be a diet plan then?”, “What should be the workout routine then?”, “What supplements should I use then?”
Do you want the answers to your curious questions, that you don’t seem to but I do have? Then don’t miss out on what is written below.
What is a safe rate of weight loss?
It has been repeatedly advised to you that a rapid weight loss is never sustainable and healthy because it comes with many disadvantages and complications. Fitness experts have found these side effects with losing rapid/quick weight loss.
Side effects of rapid weight loss:
- hair loss
- menstrual irregularities
- muscle loss
- headaches
- irritability
- Constipation
- fatigue
A safe rate of weight loss is:
Though the rate of weight loss differs from person to person experts recommend that the rate of losing 1-3 pounds (0.5-1.3 kg) of weight/week that translates into 1% body weight which is sustainable, healthy, and lasting.
But remember that weight loss is never a smooth process rather there are ups and downs.
For instance, initially, you might lose more weight than after a few weeks or months. That’s why fitness experts recommend that keeping a daily record of intake, measuring yourself regularly can easily help you keep on track and avoid losing muscle during fat loss.
Losing 30 pounds in 30 days demands double than normal effort
Now, since the safe rate of weight loss is about 3 pounds per week which amounts to almost 12-15 pounds of weight per week.
Now since losing about 12-15 pounds of weight is safe, but it does not mean that doing double of this weight loss is not impossible, rather it is possible but a little difficult but again it is possible.
And for that to make it possible, you have to double down the efforts you would normally do ( safe rate of weight loss) but with few modifications to save you from harmful and unhealthy side effects.
These doubling efforts are like.
- your dieting practices should be tougher
- Your exercising/training should be tougher
An important point to remember!
While it’s certainly possible to lose 30 lbs in 30 days, it won’t be pure body fat.Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely lose 30 pounds of pure body fat in just 30 weeks.
However, this isn’t to say you can’t lose that much weight and still look leaner. While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.
This is partly because a high calorie deficit lowers your insulin levels and makes your body get rid of stored carbs, which holds together water content.
Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water.
Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention.
Other sources of weight loss along with water and fat weight will be: due to less intestinal waste undigested food and fiber in the digestive system.
Basically, every weight loss effort i.e how quickly you can lose wieght has three fundamental factors attached to it, namely,
- Your dieting practices
- Your training/workouts routine
- Your lifestyle changes
A) Dieting modifications to lose 30 pounds in 30 days
The following are some of the most important dieting modifications you need to make in your lifestyle to really accomplish that goal of losing 30 pounds in 30 days successfully.
I accept it would be tough initially but as they ‘when going gets tough, tough gets going’; Once it’s become a habit, it would just a matter of your normal daily routine.
1: Create a good calorie deficit
Creating a calorie deficit is the most basic and most crucial step in making progress towards losing 30 pounds in 30 days.
A pound of fat contains 3500 calories, so you need a 30×3500= 100,500 calorie deficit in a month to lose 30 pounds in 30 days. An average adult consumes about 3000-3500 calories each day.
That means you have to create a deficit of about 3500 calories daily to lose 30 pounds in 30 days. Now, this deficit in calories will be created by two principle ways, namely your calorie deficit from your diet and your calorie deficit created by doing calorie-burning workouts and training.
But you are wondering, since losing 30 pounds in 30 requires me to lose about 3500 calories daily, then do I have to stop eating anything at all? The answer to your questions is “No”.
Here is why. For the whole month, you will not be only losing fat but the extra weight and other body weights too, so that’s why you don’t need to eat fewer calories because all weight loss will not be that fat. So our fat loss calculations miss here.
So, if your daily intake of meals totals to about 3500 calories per day, you can take the calories up to 1200/per day and the remaining (3500-1200=2300) will be your daily calorie deficit.
Now half of that 2300 will be created through your diet, and half of it would be created through calorie-burning high-intensity exercises.
Or you can eat something more but that has to be burned back by intensive exercises or training to bring the difference to daily 1200-1500 range.
It’s highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fiber, vitamins and minerals you’re truly eating. Seeing the numbers like this can often be an eye-opener
Warning: Don’t starve yourself for creating a calorie deficit!
To mark yourself safe, make sure your diet should have a sufficient amount of healthy proteins and you perform muscle-building strength training.
Please Also, note that these numbers are not set in stone but an average estimate of a men/woman having the same bodyweight, fitness level, metabolic rate levels, etc.
Since these factors differ in each woman and man, not every man or woman is consuming the same type of diet. So every individual has its own math regarding how much calorie deficit they need to create.
2: Eliminate all Bad carbs – Include only healthy carbs
You need to believe this. If you really want to lose 30 pounds in a month, then you have to completely remove all kinds of carbs from your diet or lifestyle. Why eliminating all types of carbs is important?
Because these are the carbs that build your fat stores in your body when you consume them. By eliminating these carbs, you should be able to put a brake on fat-accumulating sources.
And when you do this, instead of carbs for energy, your body will be compelled to utilize your fat reservoirs for energy – a process which is at the heart of fat/weight loss.
And since, carbs in the form of glycogen bind a large amount of water, by eliminating carbs you will able to significantly lose your weight due to loss of water weight and bloating.
Particularly, all kinds of unhealthy carbs should be put to an end with immediate effect. Only a minimal amount of healthy and low carbs sources should be used.
Unhealthy carbs foods are
- Starchy vegetables
- Breads and grains
- Pasta
- Cereal
- Sweetened yogurt
- Alcohol
- Juices
- Soft drinks
- Beans and legumes
- Honey and sugar in any form
- Milk
- Chips or fries
- Pastries
- Cookies
- Ice cream
- chocolate
Good & healthy carbs
- Vegetables
- Whole fruits
- Nuts
- Seeds
- Whole grains
3: Include plenty of proteins to preserve muscle mass
Now since you have eliminated all kinds of carbs sources, it is crucial to compensate by increasing your protein intake by many folds. Why?
Because protein intake how much soever it is, is never unhealthy and researchers have proven it again and again that protein is the only macronutrient that will build and repair your muscles.
Protein helps curb your appetite in two related ways.
- It reduces the levels of the hunger triggering hormone called ghrelin.
- At the same time, it increases the levels of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY) and cholecystokinin (CCK)
This means consuming a protein-rich snack between meals may ultimately lead you to eat fewer calories later in the day which serves as a strong base for your ambitious weight loss goals like this one.
The following are some of the best sources of dietary proteins that would adequately fulfill your needs.
- Plain greek yogurt
- Beans, lentil, and peas
- Whitefish
- Low-fat cheese
- Turkey
- Chicken
- Eggs
- Lean beef
- Lite tofu
- Low-fat milk
4: Increase your fiber intake
Fiber is incredibly important, why? Because it leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits.
Moreover, fiber keeps your stomach full and suppress hunger. Hence by taking a fiber-rich diet can be very helpful in limiting your calories in an ambitious bid to lose 30 pounds in 30 days.
Best fiber-rich foods are
- Apple
- Avocadoes
- Raspberries
- Bananas
- Carrots
- Broccoli
- Lentils
- Kidney beans
- Quinoa
- Oats
- Pop Corn
- Sweet potatoes
5: Eliminate all processed/junk food – include whole foods only
When you’re trying to lose weight quickly then it is a must to eat a simple, minimally processed whole foods and eliminate all kinds of processed/junk food.
This means if you want to reap the taste of losing 30 pounds in 30 days, you have to set aside your favorite chicken burger, pizza. Why consuming whole foods only is important?
Because, these whole foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry and avoid most foods that are highly processed. Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.
Best sources of whole foods are:
- Fruits: like Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
- Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
- Starchy vegetables: like Potatoes, sweet potatoes, butternut squash, etc.
- Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
- Healthy fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.
- Legumes: like Peas, chickpeas, lentils, peanuts, black beans, etc.
- Seeds, nuts and nut butter: like Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
- Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
- Plant protein: like Tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients.
Training/workouts modification to lose 30 pounds in 30 days.
Modifying your training/working out regimen is the second fundamental aspect of achieving your goal of losing 30 pounds in 30 days. The following are important steps in modifying your training regimen to help you lose 30 pounds in 30 days.
Step 6. Do strength training to lose fat, not cardio
Doing resistance exercises can also help with burning fat, especially if you’re running on a calorie deficit to lose weight.
Strength training is preferable to cardio because cardio only burns calories, which is also important for weight loss too but here strength training is required because it can not just burn calories, preserve muscle and burn fat too.
Moreover, with strength training, you build more muscles and more muscles mean more ability to burn fat. So, muscle gain is important for fat loss too.
Benefits of strength training include
1. Preserving your precious muscle mass.
If you diet to lose weight, you actually risk losing muscle as well as fast because of the calorie deficit. Muscle is metabolically active, so when you lose it, you run the risk of losing the capacity to burn extra calories.
2. Stimulating your metabolism:
A low calorie or a calorie deficit causes your RMR (resting metabolic rate) to increase by up to 20 percent a day which slows down your calorie and hence fat burning capacity.
So strength training like weight lifting, squatting, etc can keep your metabolism active and running without causing your calorie-burning capacity to slow down.
3. Helps you burn extra calories to help you lose fat & weight
Doing strength training like weightlifting has been proven to burn extra fat and calories to help you immensely in weight loss.
For instance, If you lift weights at a higher intensity, you can actually increase your afterburn, or the calories you burn after your workout.
That means that you burn calories during your workouts, but your body continues to burn calories even after your workout to allow your body to get back to its pre-existing state.
Research evidence
Study no. 1:
A study published in the of Science and Medicine in Sport found that, over the duration of a four-week training program, participants who exercised at a 1:1 ratio gained a lot more muscle than those performing 2:1 intervals.
Study no. 2:
Another study established the importance of strength training over cardio as it found that it can successfully help us lose fat while we still are in a calorie deficit.
The study divided participants into two groups but both were put on the same calorie deficit.
While one group was told to do only aerobic exercise like jogging, biking, brisk walking for four weeks. And the other group was told to do resistance training only three times a week.
After 12 weeks, both groups obviously lost weight.
The aerobic group lost 40 pounds of total weight with losing up to 10 pounds of muscle. The resistance training group lost about 32 pounds and almost all were fat, not a single pound was muscle.
Also, the resistance training group got their metabolic rate increased while the aerobic group metabolic rate decreased sharply.
The bottom line
Strength training does not only helps in losing weight and fat but can preserve your precious muscles too while you are in a big calorie deficit as in this case.
Best strategies for strength training
1. Involve compound movements.
Compound Movements that involve more than one muscle group (e.g., squats, deadlifts, lunges, triceps dips, bench presses, etc.) help you lift more weight and burn more calories while training the body in a functional way.
2. Involve Circuit training.
Circuit Training is a great way to burn more calories by combining high-intensity cardio along with strength training exercises.
You keep your heart rate high by quickly moving from one exercise to another with little or no rest while you involve both cardio and strength in the same workout.
Other tips for training to lose 30 pounds in a month
The following are some of the best training/workouts tips to help you achieve your goal of losing 30 pounds in a month.
1. You have to train regularly to lose fat and weight
It seems no brainer because training regularly is at the heart of achieving 30 pounds of fats in 30 days goal.
- Your body becomes more efficient at delivering oxygen which directly helps your body to burn fat more efficiently.
- Your body has better circulation. This employs that fatty acids are more efficiently able to move across your blood and into the muscle which in turn implies that more fat is more readily available for fueling the body during an extreme calorie deficit.
- Regular exercise will also help you easily burn fat because the more active you are the more calories you’ll be able to burn, and hence easier and smoother to lose fat and weight.
2. Split out your workouts
For the best of your fitness results and your overall health, spread your short workouts throughout the day than with continuous workouts.
3. Be active outside the gym too
If you really want to shed that heap of fat and weigh on your body in 30 days, you have to change the way you operate outside the gym.
You have to find different sources and ways of being active outside the gym.
For example,
- Parking at the edge of the parking will allow you to have more walking time while coming and leaving office
- Add an extra lap at the mall when shopping would give you a nice long walkthrough.
- Take a long stroll while walking around the park etc and many more.
Integrating more activity into your usual routines will help you stay active, even if you don’t have time for a structured workout, and at the end will burn more of your those calories and ultimately burn fat and lose weight.
4. Prioritize your training over other mundane tasks.
Life is all about preferences, whichever thing you give preference, will be done by you at any cost. The same is the case with your training. Since training is linked with your weight loss goal, so it should be an automatic priority.
So, always Schedule the rest of your day around it instead of trying to squeeze it in when you can. If it’s not a priority, you won’t do it.
Step 7: Include some exclusive fat-burning training regimen
Here are 2 of the best fat-torching workouts for you to try twice a week. Make sure you take as little rest as possible between each exercise. These are basically two types of workouts to give you maximum fat burning if done properly.
Also, for best results, make sure to do them twice a week, with other resistance training exercises and make sure to alternate them and don’t do them together.
Workout type 1
1.jogging treadmill
- 1 set,
- 800 meters
2. Rope jumping
- 5 sets continuously for 1 minute
3. Box jumping
- 6 sets,
- 20 reps
4. Rope jumping
- 6 sets for 1 minute
5. Dumbbell step-ups
- 6 sets,
- 15 reps
6. Crunches
- 6 sets for at least 1 minute
7. Bicycling
- 5 minutes
Workout type 2
1. step mill
- 1 set for at least 10 minutes
2.Rope jumping
Superset
- 3 sets,
- 100 reps
3. Bodyweight squat
- 3 sets,
- 25 reps
4. Sit up
Superset
- 4 sets,
- 30 reps
5. Hyperextensions for back
- 4 sets,
- 30 reps
6. Bicycling
- 1 set,
- 10 minutes
Best Fat Burning exercises
While strength training and physical activity outside the gym are important, but you need to handpick some of the best fat burning exercises to further boost your chances of losing 30 pounds of weight in 30 days.
1. Burpees
How to do it?
- Start by standing by keeping your feet wide enough like your shoulders your feet shoulder-width apart.
- Now, by lowering your body get your body to reach out to the ground with support from your palms.
- Finally, kick your legs toward your back like you would do in a pushup position where you would get a pushup.
- Then very quickly reverse your movement and give your body a jump as you get your body to stand. This will complete one rep.
2. Mountain Climber
How to do it?
- Begin with a press-up position of your body.
- Now without letting your legs tiring down, pull one knee up and just bring underneath your elbow.
- Now, begin to the original position but repeat with your second leg. That completes one rep.
- The trick is to keep your reps fast and running but in your complete control
3. Medicine Ball Slam
How to do it?
- Start with your body width of your feet and hold on a 10-pound medicine ball on the ground just in front of you.
- Now squat down your body and lift the medicine ball, while maintaining your head up and try your best to not rotate your back.
- Now, standing uplift the ball over your head, with the full extension of arms right above you.
- Finally, slam the ball on the ground with full power. If you think the ball is light, you can even try catching it. This will complete one rep.
4. Jumping Rope
How to do it?
- Start by optimizing your jumping speed with periods of little rest of two minutes maximum.
- While keeping your arms relatively stuck to your sides, twist your hand’s wrists to spin the rope while jumping up the ground high enough to be able to clear the rope comfortably.
- Finally, try making your landing as comfortable as possible so that you are able to repeat the same action again on the next rep.
5. Skater Jump
Why is it important?
Since in this kind of jumping you are moving your body side to side, this kind of movement improves your agility, athleticism and trains your knees to high-intensity pressure on your knees.
6. Step up Jump
Why it is important for fat loss?
- Just like a box squat, this exercise is a very light way to train your lower body strength and expand your calories for fat loss.
- Also, they are comfortable for your knees too since they involve your hips than your lungs.
- Finally, this exercise can really kick those lazy glutes which can become saggy due to our constant sitting.
7. Battle Rope Wave
Why is it important?
- This exercise is special because it does not require a special warmup and can be comfortably done with good music flowing to your air.
- It is best worked at going all out for about 20 to 30 seconds, then resting for about a minute.
- Finally, try it all variations to make the most of it but make sure your abs are properly crunched and your back kept upright, smooth and flat. Remember, this will give you a really muscle pump.
Lifestyle modifications to lose 30 pounds in 30 days
While dietary and training interventions are important for achieving such type of weight loss goals but without some fundamental lifestyle changes, your efforts won’t bear long-term fruit.
Here are some of the best modifications you need to make in your lifestyle to accomplish your ambitious weightloss goal.
8. Address your stress and depression
Many ignore probably are unaware of the harmful effects of stress on your weight loss efforts; Whenever you are stressed, your stress hormone, cortisol, ups your hunger levels by triggering an appetite which compels you to have some unhealthy foods like sugary drinks and fatty foods.
That’s why you would probably have noticed that whenever you are stressed, your hands automatically go towards your fridge. However, recent research has also proved it.
Research evidence
According to a 2007 Obesity study that quantified chronic stress exposure and estimated cortisol hormone levels in their 2000 participants, found that there was a direct link between the two factors.
So a weight loss journey can’t be without effective stress management.
Various techniques like meditation, or chilling out with music can help so always make sure stress should not show the way of your kitchen.
9. Sleep at least 7-9 hours
According to a 2016 SLEEP study, poor sleep can be a major hindrance for people wanting to lose weight.
The study found out that poor sleep is causes slowing down your metabolism and enhancing your cravings which can mess up your total calorie intake which is a basic component of weight loss.
So without adequate sleep, you are going to hurt your chances to lose that 30 pounds of weight in 30 days. So please sleep adequately.
10. Embrace intermittent fasting for quick weight loss results
Intermittent fasting is another proven tool to help you in your weight loss efforts.
The basic reasoning is when you are on intermittent fasting, you create a handsome calorie deficit that effectively utilizes your fat stores over the fasting period.
However, there is a debate about what is the best timing for intermittent fasting i.e whether to fast for 16 hours or 8 hours. Whatsoever, the effect of fasting remains the same i.e you will burn fat and hence will lose weight.
Please note: If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
FAQs
Q: How quickly can you lose 30 pounds?
Ans: How quickly can you lose 30 pounds depends upon the following factors:
1. Your starting bodyweight levels
2. Your extent of calorie deficit
3. Your carbs intake level
4. Your diet type
5. Your gender
6. Your age
7. Your sleep duration
8. Your weighing-in numbers
9. Your measuring instrument
10. Your genetic and family
11. Your medications
12. Your illness
Q2: Can you lose 30 pounds in 30 days?
Ans: yes you can lose 30 pounds in 30 days but it is difficult. Moreover, trying to lose such weight loss rapidly can have other health complications and is usually unhealthy and unsustainable.
However, there are ways around it to lose safe and healthy. The following are the steps you need to undertake to lose 30 pounds in 30 days.
1. Create a calorie deficit equalling to goal
2. Completely eliminate carbs from your diet
3. Increase your protein intake considerably
4. Eat only whole foods and avoid processed ones
5. Include strength training
6. Include exclusive fat burning exercises
7. Take an adequate amount of protein
8. Manage your stress and depression
Q3: Is it possible to lose 30 pounds in a month?
Ans: yes you can lose 30 pounds in 30 days but it is difficult. Moreover, trying to lose such weight loss rapidly can have other health complications and is usually unhealthy and unsustainable.
However, there are ways around it to lose safe and healthy. So losing 30 pounds in 30 days is possible if you adhere to these steps religiously.
1. Create a calorie deficit equalling to goal
2. Completely eliminate carbs from your diet
3. Increase your protein intake considerably
4. Eat only whole foods and avoid processed ones
5. Include strength training
6. Include exclusive fat burning exercises
7. Take an adequate amount of protein
8. Manage your stress and depression
9. Start doing regular intermittent fasting for quick results
Q: How can I lose 30 pounds in 30 days without exercise?
Ans: yes you can lose 30 pounds in 30 days without exercise but it is difficult. Moreover, trying to lose such weight loss rapidly can have other health complications and is usually unhealthy and unsustainable.
However, there are ways around it to lose safe and healthy. So losing 30 pounds in 30 days without exercise is possible if you adhere to these steps religiously.
1. Create a large calorie deficit which compensates for the absence of calorie burning from exercises.
2. Completely eliminate carbs from your diet
3. Increase your protein intake manifold
4. Increase fiber-rich foods to keep you full for longer times
5. Increase your healthy fat intake
6. Eat only whole foods and avoid processed ones
7. Take an adequate amount of protein
8. Manage your stress and depression
9. Do intermittent fasting
10. Drink a lot of water
