Home Weight Loss 10 Key Tips To Help You Lose 30 Pounds In 30 Days

10 Key Tips To Help You Lose 30 Pounds In 30 Days

by Steve Theunissen
Lose 30 Pounds in 30 Days

How to Lose Weight Safely

When we talk about losing weight, we are really referring to losing body fat. It is an important distinction to make because no one should want to lose muscle tissue. Yet, if you are obsessed with simply getting your scale weight down, you will inevitably lose muscle as well as fat. The best way to check on your fat loss is to assess your body fat level – and to look in the mirror.

The fat loss essentially comes down to the law of energy balance. This law states that if you have a daily negative caloric balance, meaning that you have burned up more calories than you have taken in, you will burn off fat. That is because your body will be forced to draw from your body’s stored energy reserves in the form of fat to meet those energy needs. 

In order to lose fat safely you should use two methods to create a daily caloric deficit:

  • Exercise
  • Nutrition

Use exercise to burn off an average of 500 calories per day. Then, eat 500 fewer calories per day to create a 1000 calorie deficit. That will provide you with a basis for fast fat loss. Build upon this fat loss foundation with the following fat loss hacks to help you lose 30 pounds in 30 days.

How Long Does It Take To Lose 30 Pounds?

Losing 30 pounds in 30 days is not a normal goal to achieve. But that doesn’t mean that it can’t be done. It will normally take 3-4 months to lose 30 pounds. To achieve that goal in 30 days you will need to be super disciplined and make use of every single one of our 10 key fat loss tips.

Low Carb Diet

A low carb diet is the best choice when you want to lose 30 pounds in 30 days. When you go extremely low on carbohydrates (20 grams per day or fewer), your body’s main form of energy is lost. The body uses carbs to create glycogen. In its absence it is forced to turn to another source of energy to fuel the body. That secondary energy source is stored body fat. It’s a bit like switching a car from petrol to diesel!

low carb diet 30 pound weight loss

When your body switches from a glycogen burning to a fat burning system, every breath you take will be burning off body fat. That is why switching to a low carb diet is one of the best things you can do to lose weight in 30 days.

The most popular low carb diet is the ketogenic diet. It involves cutting your carbohydrate intake to fewer than 20 grams per day while simultaneously increasing your fat intake. 

Intermittent Fasting

Intermittent fasting is a proven method to achieve a 30 pound weight loss in record time. It involves dividing your 24 hour day into a period of eating and a period of fasting. There are a number of ways to do this with one of the most popular, and the one we recommend for a 30 day weight loss plan, being the 16/8 diet. This involves fasting for 16 of your 24 hours each day and then eating for 8 hours.

Here is an example of how the 16/8 intermittent fasting protocol works . . .

You have a meal at 6:45 pm and finish eating by 7pm. You then fast until 11am the following day (16 hours). You then have 8 hours to eat until 7 pm that evening when you repeat the cycle. During your eight hour feeding window you would eat 3 normal sized meals. Do not try to ‘make up’ for food you haven’t eaten during your fasting window.

As you can see, the 16/8 diet really just involves skipping breakfast. Intermittent fasting is great for a 30 pound weight loss plan because it allows you create a caloric deficit. 

Combining keto with intermittent fasting is the fastest way to lose 30 pounds in 30 days. 

Stop Eating Processed Foods

Losing 30 pounds in 30 days is a hard task. It requires that you get tough on your taste buds! You will have to stop eating processed foods that contain hidden carbs and bad fats. The first thing you should do is to go through your pantry and clear out your fridge. Put everything on your kitchen bench. Now go through and throw everything that is processed in a rubbish sack. Be ruthless here. Don’t think about what the item cost – if it is processed simply throw it out!

Losing 30 pounds in 30 days

Research has shown that by throwing out all of the processed foods in your home, you can prevent yourself from consuming 508 calories per day! That is because the majority of processed foods are packed with sugar, salt and fat. [1]

Replace all of those unhealthy snacks with such wholesome foods as mixed nuts and fruit. Get rid of those sugar filled breakfast cereals and replace them with whole grain oats or buckwheat.

Increase Your Water Intake

Drinking more water is one of the best things you can do to lose weight. Many people actually mistake thirst for hunger. When you drink more water, you will automatically be less hungry. Whenever you feel hungry it is a good idea to have a glass of water and then wait for 15 minutes. More than likely your hunger will have disappeared. You should also have a glass of water before you eat a meal. Research has shown that by doing so, the number of calories consumed at a meal is reduced by 30 percent. [2]

Consume More Protein

Most people think of protein in terms of building muscle. However, it is also a very useful fat loss aid, especially when you are trying to achieve a 30 pound weight loss. Protein is the most satiating of the three macronutrients (protein, fat and carbs). It will fill you up so that you are less likely to snack between your meals. This will help you to achieve the daily caloric deficit that you need to find success on your 30 day weight loss plan. 

In one study, people who followed a high protein diet consumed an average of 441 calories fewer than those who did not. [3]

achieve a 30 pound weight loss

Protein also has the highest thermic effect of the three macronutrients. That means that it takes more calories to consume, digest and absorb protein than it does for fats or carbs. In fact, to digest an average chicken meal will take between 80 and 100 calories!

In addition, protein helps you to build more muscle tissue. Every ounce of muscle that you have on your body is making you a more efficient fat burner. That is because muscle requires 5 times as many calories to maintain itself than fat does. 

Fill Up on Fiber

Most people who are trying to lose weight fast fail to appreciate the benefits of consuming fiber. The truth is that fiber is like a secret weapon that can definitely help you to lose 30 pounds in 30 days. Fiber cannot be digested by the body. It takes in water and creates a gel like substance in the stomach. This fills you up so that you are able to achieve your fat loss goals more easily. 

Fiber also slows down the digestion of carbs, fats and proteins. That keeps you fuller for longer. Another weight loss benefit of fiber is that it helps to control the body’s insulin response to food so that you are not going to get those sugar cravings that are so dangerous. If you are a male, make it your goal to consume around 34 grams of fiber per day. Women should aim for about 28 grams of fiber per day. The best sources of fiber are plant based foods. It is also a good idea to take a fiber supplement, such as psyllium husk. [4]

best fruits to help with your 30 day weight loss

Increase Your Fruit and Vegetable Intake

One of our previous tips was to clear your home of all processed foods. You should replace them with fruits and vegetables. The carbs that you find in leafy green vegetables will not throw off your low carb diet but, as a general guide, you should avoid vegetables that grow below the ground. 

Fruits are especially great choices for fat loss. They are also packed with health giving vitamins, minerals and antioxidants. The best fruits to help with your 30 day weight loss plan are apples, pears, blackberries and grapefruit. [5]

Best Way to Lose 30 pounds in 30 days is HIIT

HIIT stands for high-intensity Interval training. It is an advanced form of cardio exercise that takes less time but burns a whole lot more calories than steady-state cardio exercise. HIIT workout involves doing all out short bursts of exercise followed by even shorter periods of rest and then repeated for a number of cycles. [6]

The most popular form of HIIT is known as Tabata. Here is how it works using the example of sprinting on a treadmill:

Do a two minute warm-up at a slow pace. Build up the speed over the last 30 seconds so that, as soon as the timer ticks over to 2 minutes, you are sprinting as hard as you can. Continue sprinting for exactly 20 seconds. Now throw your legs out to the sides of the running bed to rest for exactly 10 seconds. Now sprint for another 20 seconds. Continue this pattern until you have done 8 rounds. Finish with a 2 minute warm down.

HIIT training will burn a lot of calories while you are doing it. But the real benefit comes after the workout. That is because HIIT brings on the excess post-exercise oxygen consumption (EPOC) effect which leads to an elevated metabolic rate for the next 24-36 hours. As a result, you will still be burning calories from your morning HIIT workout while you are lying in bed that night. 

HIIT for weight loss

You should do HIIT workouts three days per week. You can also try a rollerblading workout.

Weight Training

Weight training will do more than make you bigger and stronger. It is also a great way to burn off body fat. In addition to the calorie burning effect of resistance training, you will also be adding muscle tissue. As we have already discovered, every ounce of muscle tissue that you add to your body will burn more calories. Resistance training will also ensure that you do not lose any muscle tissue as you work toward your goal to lose 30 pounds in 30 days. 

You should train with weights three days per week. 

calorie burning

Cut Out Liquid Calories

It is amazing how many calories come into the body through liquids. Whether it’s soda drinks, alcohol or fruit juice, beverages can ruin even the most disciplined eater’s weight loss plans. Don’t be one of those people who does a great job of cutting calories through the week only to blow it on Saturday night with a drinking session that piles an extra couple of thousand calories into your body.

In order to succeed in your 30 pound weight loss plan, you need to drink nothing but water for the next 30 days. That means no coffee, no juice and no beer! Make it your goal to consume half a gallon of water every day. 

Final Thoughts on how to lose 30 pounds

You now know how to lose weight in 30 days at home. Achieving the goal of 30 pounds in 30 days will be a difficult goal to achieve. However, if you implement every single one of the 10 tips that we have provided here you will have the very best chance of achieving that goal. So, get focused, make a plan, and then go for it. In 30 days time, there will be a lot less of you!

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.

References:

  1. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7
  2. https://pubmed.ncbi.nlm.nih.gov/19661958/
  3. https://academic.oup.com/ajcn/article/90/3/519/4597025
  4. https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
  6. https://pubmed.ncbi.nlm.nih.gov/25162652/

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