Lose 30 Pounds in 30 Days
Weight Loss

Lose 30 Pounds in 30 Days – 7 Part Action Plan

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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:

How To Lose 30 Pounds In 30 Days Through Dieting

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 with 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. Go For High Fiber Foods 

When you want to lose weight, you should eat more fibrous foods. This is because your body cannot digest fiber, which helps lead to weight loss. 

By eating more fibrous foods, you get to eat soluble fiber that absorbs water before forming into a gel-like consistency. In turn, this substance helps in slowing down your body’s way of digesting food. What happens then is that your body feels fuller for a longer period of time. 

Aside from making you feel fuller longer, fiber helps in improving your body’s response to insulin. 

Dietary recommendations say that women should eat at least 28g of fiber, while men should consume at least 34g daily. 

Fiber can only be derived from plant food such as legumes like beans, chickpeas, or lentils, and vegetables like sweet potato, broccoli, and artichoke. 

9. Avoid Processed Foods

Did you know that eating a lot of processed foods will make you gain weight in as fast as a couple of weeks? 

According to research, ultra-processed foods can cause weight gain because they contain high amounts of sugars, fats, and salts. It also explains why these taste so delicious even though they have no nutritional value. 

And really, a bag of chips or a can of soda is never enough. If you feel like you want to eat one, opt for a healthier alternative– like a baked sweet potato. Replace processed foods with options that are more filling.

10. Go For Fruits & Vegetables

For anyone who’s trying to lose weight, the idea of eating fruits may seem strange. But it’s actually a good option if you want to get rid of excess weight permanently. 

A 24-year study revealed that people who consume more fruits and vegetables are able to lose more weight. If you’re interested to follow their example, a good place to start is by opting for low-carb greens.  

Go for fruits and vegetables that grow above ground since these contain fewer calories. Here are the best fruits to eat to lose weight:

  • Apples
  • Blueberries
  • Grapefruits
  • Pears

And the best part is, you can eat a lot of fruits and vegetables.

How to Lose 30 Pounds in 30 Days via Workout

It is not enough that you focus your weight loss strategy on just your diet alone. You will be more successful at this if you pair it with a workout program at home. 

The best workout plan to follow is a mix of cardio and weight training exercises such as:

1. 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. 

2. 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%.

3. Do HIIT

If you’re strapped for time yet you want to make the most out of your workout, the best option is HIIT (High-Intensity Interval Training). 

This exercise alternates intense exercises with rest. It has been proven as one of the most effective ways to burn fat. 

You can do HIIT by alternating 30-second bursts of intense activity with a 40-second rest. Repeat each cycle for 20-30 minutes. 

Some activities you can do include:

  • Burpee
  • Push-up
  • Jump Rope

4. Don’t Forget Your Cardio

Lastly, you should not forget to do cardio exercises as they are still the best that you do to increase your heart rate. 

Some of the most recommended cardio exercises include:

  • Jump rope
  • Running
  • Cycling
  • Swimming
  • Rowing

Lose 30 Pounds in 30 Days Tips

1. 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.  

2. 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. 

3. Go For A Workout You Enjoy

If you hate running, you can opt for jumping rope. Or if you hate going to the gym, you can try doing some workouts at home.

Take your time discovering your options so you can find the one that you enjoy the most. This way, you can stick to your workout program since you are enjoying it. 

4. Be Adventurous With Your Food

While there are some items that you should avoid, it doesn’t mean you should just stick to eating the same food every day.

Don’t be afraid to research and look for other options so you can enjoy what you’re eating even if you’re on a diet.

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 1 Oatmeal  

Peanut butter 

Chia 

Vegetables 

Potatoes 

Stuffed zucchinis 
DAY 2 Eggs 

Avocado 

Spinach 

Lettuce 

Chicken 

Bean soup 
DAY 3 Eggs

Avocado

Asparagus 

White meat 

Noddle soup 

Chicken 

DAY 4 Sweet potatoes  Vegetables  Beans 

Peppers 

DAY 5 Berries smoothies Chicken  Tomato soup with lentils  
DAY 6 Oatmeal 

Pears 

Pork 

Sweet potatoes 

Noodles 
DAY 7 Broccoli 

Eggs 

Chicken 

Salad 

Beef 

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. 

 

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Iesha Mulla

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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