Living a healthy lifestyle is tough, especially when it comes to song weight.
However, the healthy eating niche is never short of tips and shortcuts to losing weight. Some may work, others might work, but at what cost?
It is even harder when you want to lose a specific amount in a short period.
How Many Pounds Can You Lose in 30 Days?
According to CDC guidelines, one can lose about 4 pounds to 8 pounds in a month.
That means losing 1 to 2 pounds steadily and gradually, without going over the top with your weight loss plans.
With this strategy, you will be practicing a long-term weight loss strategy. However, there are instances where one wants to lose more weight within 30 days.
How Long Does It Take You To Lose 30 Pounds Fast
With extreme fasting, you can shed off at least 0.5 pounds every day. That means you can achieve your 30 pounds target in 60 days.
As mentioned, this is an extreme strategy that involves fasting and could be harmful to your body.
There are other ways to lose weight fast, which include diet and workout plans.
Can You Lose 30 Pounds in a Month?
So, is it possible to lose 30 pounds in 30 days?
Yes, losing 30 pounds in just a month sounds and looks like an extreme sport.
But, are you really motivated? Do you want to wear your dream dress on the suit when walking down the aisle?
Do you want to feel sexier and more comfortable in your body again?
The good news is, as long as you put your heart and energy into it, it is absolutely possible! However, you have to put extra energy into it.
Hard work and consistency are the keys to losing that weight in such a period.
See a related post: Does Being Hungry Mean You’re Losing Weight?
How To Lose 30 Pounds In 30 Days
1. Get Rid of Sugar
Unfortunately, sugar is non-negotiable if you want to lose those 30 pounds. So anything sugary needs to be out of your meal list.
And we are not just talking about soda, commercial juices, cakes, muffins, cookies, or any baked goods with sugar.
Fruits with high levels of fructose (which is sugar from fruits), like bananas, berries, grapes, and other canned and dried fruits.
Also, it is not only fruits that have fructose. Avoid breakfast cereals with oats or whole wheat, honey, fruit jams, plum & bbq juices, chutneys, and sundried tomatoes.
How will you survive? Well, you can replace these sugary foods with healthier ones.
The healthier options include broccoli, green peppers, beans, root veggies, spinach, mushrooms, and peas.
2. Eat Less
While we are not recommending starving yourself, we recommend reducing the number of calories you consume.
That means reducing your food portions, from breakfast to lunch and dinner.
You know burning calories takes longer than it does to consume them. So, the fewer calories you eat in a day, the shorter it takes to burn them.
Won’t you feel hungry? Well, you might. However, there is an easy solution to keeping you full while consuming fewer calories.
The secret is earring foods with high fiber. These include lentils, black beans, sweet potatoes, quinoa, kale, brown rice, and apples.
3. And Reduce Your Carb Intake
As you are reducing your food intake, ensure that you also consume little to no carbs. Carbs are great at increasing your appetite.
But, if you reduce them, you will lower your appetite levels, which automatically helps in reducing weight.
4. But Eat More Proteins
Since you are reducing carbs and your food portions, you need to increase your protein intake.
Foods in high proteins allow you to stay full longer and feel hungry even if you take lower carbs.
According to research, protein boosts your metabolism while still reducing your appetite.
How can you increase your protein intake? Ensure your meals include seafood, eggs, lean meats, beans, low-fat dairy, and nuts.
5. Drink Lots of Water
Have you heard of water weight? Remember that a human body is 50% to 60% water.
But, when you are dehydrated, your body tends to hold water, which can build up. So, your weight scale will start going up, courtesy of the water weight.
During your weight loss journey, ensure you drink 3 liters of water every day. Apart from keeping you hydrated, drinking water constantly helps you stay full.
Keep in mind that your diet has low calories, so there is a high chance of feeling hungry often.
Drink at least 2 glasses of water before meals. To ensure you meet the 3 liters limit every day, carry a bottle of water with you.
6. Keep Off Sodium
That means reducing your salt and any other sodium foods intake. For example, some foods with high sodium include salted snacks.
High salt or sodium consumption increases water retention in your body. And we have already mentioned that this will increase your weight.
7. Avoid Alcohol
Alcoholic drinks increase your consumption of calories. But, unfortunately, it interferes with the oxidation of the fats you are trying to burn.
8. Add Strength Training To Your Routines
Exercising is excellent when trying to lose weight, and cardio is usually at the top of the list when trying to lose weight.
However, there is an added routine that can make you shed off that weight ins a month.
Ensure that you add strength training to your exercise routines.
It is more efficient in losing weight than cardio because it increases your metabolism at least four hours after exercise.
It also improves your sleep, helps in building muscles, which in turn enhances losing weight.
9. And Resistance Training
While strength training involves getting stronger by lifting heavy weights at low reps, resistance training involves building your muscles with resistance.
The resistance could be from free weights, machines, or your body weight with routines like push-ups, planks, crunches, and squats.
First, resistance training helps increase lean body mass.
Second, it boosts the number of calories your body burns when you are resting, making it much easier to shed off those extra 30 pounds.
According to research, 10 weeks of this type of training increased the body mass by 3lbs while reducing body fat by 4lbs. It also increased metabolism by 7%.
10. Try Intermittent Fasting
Besides religious reasons, fasting has been used for weight loss, cancer prevention, brain function control, blood sugar control, and a healthy heart.
However, with weight loss, intermittent fasting or intermittent energy restriction is a common practice.
It involves timing your meals, which requires non-fasting and voluntary fasting for a particular period.
For instance, if you are working towards losing weight in 30 days, you could practice intermittent fasting by skipping a meal every day, like skipping breakfast and having your first meal at noon.
11. Get Enough Rest
Experts recommend sleeping for at least 7 to 8 hours.
For starters, lack of enough sleep helps in stress management. Second, it interferes with the production of ghrelin and leptin, which are also hunger hormones.
When these increase, your appetite increases, leading to overeating.
Third, you will have increased levels of cortisol.
Cortisol is a stress hormone that causes cravings, and you know that cravings for unhealthy foods will keep you from losing weight.
1 Month Diet Plan To Lose 30 Pounds
One of the best ways to ensure you achieve your goal is to have a meal plan.
|MEAL 1||MEAL 2||MEAL 3|
|DAY 4||Sweet potatoes||Vegetables||Beans
|DAY 5||Berries smoothies||Chicken||Tomato soup with lentils|
With the above diet plan, you no longer have to worry about how to lose 30 lb in 30 days.
While it is a hard journey, you will soon be reaching your weight loss target with dedication and a proper meal and workout plan.
Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.
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