I will start by saying this : for the sake of your health, it is important to note that wanting to lose 30 pounds in 30 days is not recommended but if it’s pretty urgent for you to lose this much, then keep reading!
A lot of people have fantasies about losing weight in a short period of time, but medical experts always advocate slow but steady weight loss.
If you don’t have a strategy for this kind of extreme fat loss, then you are going to be fighting an uphill battle with little chance for success.
Fortunately, there are many ways to go about how to lose 30 pounds in 30 days.
This article will briefly cover 32 most effective methods to help you lose your extra 30 pounds in 30 days.
Take your notepad and start jotting down a few routes you’re gonna take to lose 30 pounds in 30 days.
Let’s start!
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How To Lose 30 Pounds In 30 Days
1. Change Your Diet
Adopting a healthy diet is a great way to lose 30 pounds in 30 days.
If you don’t have a medical reason for losing weight, then this is generally the first step that should be taken.
Losing 30 pounds by dieting only is not a quick fix especially if you’ve recently gained weight or have been overweight for a long time.
It could be hard to stick to your new eating regimen at first because your taste buds and hunger might have gotten used to eating unhealthy foods.
But you’re here because you want to change and that’s what’s going to make it hard work.
You will need to change your eating habits and prep your meals in advance during your weight loss period.
If you are serious about losing 30 pounds in 30 days, then remember that there is always going to be some discomfort involved.
Losing weight the right way is never a fast process, no matter how much effort and motivation you have. But the key is to start!
2. Try Cutting Down On Carbs
Some people might not be able to do this so easily, but it’s very important that you cut down on carbohydrates if you want to lose weight quickly and efficiently.
If you’re struggling to give up carbs, then simply try replacing them with whole grains. You can use the following substitutions: brown or wild rice instead of white rice, quinoa instead of pasta, barley or triticale instead of oatmeal.
Whole grains have higher nutrient levels than refined grains, and a body full of whole grains will burn fat faster and more effectively.
3. Win the Battle Against Cravings
One of the reasons why a lot of people are overweight is because they get cravings for unhealthy foods and end up eating them.
If you’re serious about losing 30 pounds in 30 days, then you need to master your cravings before you can succeed.
The only way to get rid of them is by eliminating them with other things that are more delicious and healthy.
After a while, your cravings for junk food will slowly disappear as you continue to eat more healthy foods, and your taste buds will begin to change.
Cravings are not a bad thing!
They are actually what makes us humans unique when compared to other animals because it helps us survive in this harsh world we live in. hehe!
Remember that weight loss is just a side effect of living a healthy lifestyle.
It’s not going to happen overnight, but it will come with time and dedication.
If you’re serious about losing 30 pounds in 30 days, then you need to have the dedication, motivation and patience to stick with it for the long term, because it won’t work unless you are consistent.
3. Avoid Snacking Late at Night
Snacking healthily in between meals is totally ok during a weight-loss period, but if you do it too late at night then you may end up gaining a lot of weight.
Try to avoid eating anything after 7 PM.
The most important thing at this time of the day is sleep because when you are asleep your body is most effective at burning calories.
Your brain will only be able to properly digest your food when it rests and this is why we need sleep early enough and get enough sleep as well.
4. Eat Small Plates Throughout The Day
One of the most basic ways to lose 30 pounds in 30 days is by making sure that you get enough necessary food into your body every single day.
You can have a maximum of 6 meals every day but is very important that each one of them is small.
If you have the tendency of eating only two or maybe three meals per day then you need to make sure that you are consuming the proper nutrients, vitamins, minerals, etc… because these are what will help your body get through the burning of calories process effectively.
To lose weight, you have to simply focus on eating better because that’s what those who have succeeded in their weight loss have focused on as well.
Make sure that you are getting quality food every day and it will do the trick.
5. Drink More Water
Drinking enough water is very important for the health of your body because it helps your internal organs stay healthy during the cleansing process.
Water also helps your digestive system work faster so that you can eliminate the excess fat from your body quicker and more efficiently.
But remember that there are other drinks out there with a lot of sugar content that can make you gain weight, so be careful when choosing what to drink!
Like I always say, always resort to water whenever you feel hungry because dehydration and hunger can give the same signals to your brain.
So, make sure to drink at least 2L of water every single day to boost your weight loss.
6. Start Working Out
Exercise is an important part of losing weight in a healthy way.
If you really want to lose 30 pounds in 30 days without dieting only, then exercise is the another option for you.
Why? It’s because exercise is an effective way to burn calories while at the same time improving your health greatly.
But this can be hard for some people to do because they are just too busy, or don’t have the money to purchase some basic pieces of equipment or simply don’t know how to do it correctly.
Just remember that exercising is a lifelong process that needs to be done every day if you want results from it.
If you’re too busy to exercise and have other priorities right now, then it’s better to just focus on dieting.
Losing 30 pounds in just one month is not going to happen from exercising alone unless you’re already in good shape.
Therefore, you need to pair your workout with a healthy diet.
7. Start Fasting
You’ve had your breakfast and lunch, but there are still a few hours remaining before the next day.
Why not take advantage of it and go on a fast?
One of the most efficient ways to lose a big amount of weight in a brief time is fasting.
It is not as difficult to do as it might sound. With a little preparation, fasting can be done with an ease – and can be even fun!
If you don’t have any health issues, doing an intermittent fasting or even a water fasting can be your way out of this extra 30 pounds!
This will help boost your metabolism, improve your health and also help you lose weight fast.
I encourage you to read my guides on intermittent fasting and water fasting by visiting these two blue links above.
If, however, you have some health conditions but still want to try fasting, I highly recommend you get some medical advice from your doctor.
8. Sleep at Least 8 Hours Every Night
Your body needs at least 8 hours of sleep every night in order to stay healthy and to perform its basic functions properly.
As a matter of fact, sleep is among the best-proven ways to help your body enter into a fat loss mode.
But if you don’t get enough of it then your metabolism will slow down and this can lead to weight gain.
Let me show you an example of how a bad sleep pattern can affect your weight:
You wake up from a 4 hour night sleep, grumpy, dizzy and weak.
When you don’t sleep enough, your body needs more energy to stay awake.
To make up for that lack of energy, your body will send signals of hunger so that you eat more than usual.
This may lead to overeating or snacking!
And in reality, it’s your short period of sleep that’s behind this overeating reaction.
The hardest part is that when you’re sleep-deprived, your willpower to resist those urges weakens and it’s more difficult to make a good decision.
So what should you do? It’s important to have a tough-love talk with yourself and say no!
Waive the pop tarts, limit the coffee intake, and put down the chocolate bar.
Find healthy alternatives that will keep your blood sugar stable throughout the day.
Sleeping is very important for losing weight because it allows your body to go on a kind of “repair” process.
Try to make sure that you’re getting at least 8 hours of rest every day as from today!
9. Eat Whole Grains
One amazing thing you can do to your body is to avoid eating any refined carbohydrates.
You can find whole grains almost anywhere and they are great for your health.
Whole grains carry a lot of fiber which means that you will feel fuller faster and for a longer period of time.
And this is one way you can get rid of unwanted weight since this will help curb your appetite.
It’s very important to try and eat as little refined products as possible because the body cannot digest them properly which means that they will simply be stored as fat instead of giving you energy that you need in order to do things throughout the day.
10. Try to Get Rid of Stress
Stress can be very bad for your body, and it can also get in the way of your weight loss goals.
One of the most common reasons behind weight gain is stress.
Stress leads to increased hunger, overeating and feeling overwhelmed.
This leaves you with a greater chance of developing weight problems and some other health conditions.
In order to keep your weight under control , try these simple stress busters:
- Do some light exercises. Regular exercise will help your body release endorphins during a stressful period and you will find that you are able to focus on other things like sports, hobbies or work without being so stressed.
- Get a massage. Massage can help in releasing any irritants in your body such as tight muscles and it also helps in improving blood circulation, which will, in turn, keep your skin supple and glowing.
- Have more quality family or friends time.
- Take a walk in the park or along the beach. This is one of nature’s great beauty therapies. As you walk, your body will be exposed to beautiful sights and sounds that can help restore your health, relieve pain and make you feel good about yourself.
- Don’t watch too much TV or movies as this promotes bad eating habits, especially if you eat junk food while watching them! Choose quality television shows like documentaries, history shows or others that promote positive health messages for yourself and for the people around you!
11. Add Nuts To Your Diet
Nuts are great for weight loss because they are full of healthy fats, and they are also very easy to carry with you so you can eat them on the go.
If you like snacking then try eating almonds, walnuts or pecans; make sure that they are raw and unsalted because they will give you a lot more energy than processed foods.
Nuts are also protein-rich and will keep you full for a longer period, which will help suppress appetite, which, in turn, promotes weight loss.
12. Avoid Unhealthy Snacks
Unhealthy snacks are an immense temptation when you’re trying to be healthy, and a big hurdle in your weight-loss journey.
But with a little prep work, it’s possible to make healthy versions of your favorite snacks at home or on the go.
There are several steps to keep in mind when you’re planning a snack.
To start, look for nutrient-dense foods that contain energy and protein, as well as fiber and healthy fats.
Then find a version that’s easy to make ahead of time if you need it for work, lunchtime, or any other time where you don’t have access to fresh ingredients.
Finally, make sure all the ingredients are calorie and nutrition-friendly so you can enjoy your snack guilt-free.
Some of the best snacks are full of proteins, healthy fats and they will fill you up rather quickly so you will have a hard time overeating when there are any around.
You can also eat anything that is healthy such as fruits, vegetables or whole grains and these will give you a lot more energy than processed food like potato chips or pizza.
Remember that choosing the right food is very important when it comes to losing 30 pounds in 30 days.
13. Don’t Skip Breakfast
Breakfast is a meal of the day that can be a big contributor to weight loss.
As per the National Health and Nutrition Examination Survey conducted by Dr. Henry Blackburn in 2011, people who don’t consume breakfast are more likely to have obesity than those who do eat breakfast.
Furthermore, breakfast is an essential part of any diet plan since it helps prevent overeating later on in the day.
Breakfast is also an effective way to avoid hunger so as not to trigger unnecessary cravings that could lead to unhealthy eating habits later on in the day.
Skipping breakfast might seem like a good idea in the beginning, but it will only slow down your metabolism which means that you won’t be able to burn off as much fat.
If you need to lose weight quickly then try eating a healthy breakfast that will keep you going until lunch time.
Fruit is great for this, and if you’re not a fan of eating fruit then try oats.
14. Try to Eat Only When You Are Hungry
When you feel like eating, try to only eat something that will make you feel full and not something that will leave you feeling like you need more.
Overeating is one of the leading causes of weight gain and obesity and it’s very important that you adjust your own mindsets in order to lose weight.
If we simply stop thinking that we need a lot of food then it’ll be much easier for us to maintain a healthy body weight.
15. Avoid Refined Sugars
Some argue that refined sugar (sucrose) is the reason why so many people have a hard time losing weight.
But, eating too much sugar does not only hurt your waistline, it also hurts your health and wellness.
This can be challenging when you’re surrounded by food that is highly addictive due to its high sugar content — but there are ways to control yourself and fight the urge for these types of foods
You must make sure that we stay away from any processed foods that are filled with sugar such as soda, cake and cookies; these will only slow down your metabolism which is the exact opposite of what you want.
This is a very important tip because if you eat too many sugars your body will store fat rather than burn it off.
17. Try To Not Eat Too Much
Eating too much isn’t good for us, and if we don’t want to gain weight then we have to avoid eating more than what is considered healthy.
There are many ways in which we can do this, but one of the easiest methods is by being good about portion control, and this means that if you want to lose 30 pounds in 30 days then make sure that you eat less than you would normally.
The thing with eating too much is that you will prevent your body to burn more calories than it is actually ingesting.
So, try to control your portion and see the results for yourself.
18. Don’t Eat After 8pm
Eating too late is very bad for your body because it causes your body to store fat.
This can be a problem because when we store fat then it slows down our metabolism, but this is not what you want if you are trying to lose weight.
Make sure that you eat as many healthy balanced foods as possible and try to stick to having dinner as early as possible
19. Try Drinking Green Tea
Green tea is one of the best drinks around; it helps our system because it’s full of antioxidants and other good nutrients which are great for your body.
But if you want to lose 30 pounds in 30 days then make sure that you’re drinking green tea instead of coffee.
There are many people who drink coffee all day long, but if you want to increase your metabolism then try drinking green tea instead and it will surely help you out with your weight loss goals.
You might want to check out a small list of the best green teas for weight loss here.
20. Try Exercising On An Empty Stomach
Exercising on an empty stomach is also known as fasted cardio.
While this is not an ideal way to lose weight, it has proved to be able to give better results in terms of weight loss.
The thing is that your body will draw more energy from your fat storage rather than from the food you just ate, so it can give you the energy to perform your exercises.
As a result, this will lead to a faster weight loss.
But the negative side of this is that you can feel lightheaded and shaky because of your low blood sugar level.
21. Buy A Good Pair of Running Shoes
Running is an excellent way to lose weight, but it’s important that we buy the right sneakers.
It’s very important that you get the right sneakers because they will help you to maintain a healthy lifestyle.
So make sure that these are comfortable and they will not give out on you over time because this could cause you to injure yourself which is not good at all.
22. Eat Less Frozen Meals
Frozen meals can alter your weight loss because they have more calories in them compared to cooking from scratch, making it harder to lose weight.
This is why it’s important when following a healthy meal plan that you incorporate both frozen meals and home-cooked meals, so the balance of food consumed will be more healthy.
In fact, frozen meals are not always bad for your health because they can contain high quality ingredients like vegetables, lean proteins, and whole grains.
But since we’re talking about it in a weight loss context, eating less of them will be an advantage.
23. Limit Your Coffee Intake
An excess in your coffee intake can be detrimental to both your health and weight loss efforts.
Drinking too much coffee can cause a lot of health problems and this is why experts have encouraged people to limit their intake to around 2-3 cups per day.
If you limit your intake and don’t add anything extra then you should be fine, but if you add a lot of cream and sugar then chances are that your body will have a hard time trying to process it all.
24. Try A Weight Loss App
There are a lot of ways to lose weight in a short period of time, and you could be surprised at the number of weight loss apps that are actually soo good.
There are many different programs out there with their own strategies, so make sure that one works for you before you get it.
Always remember to do the research properly before purchasing one because there is no such thing as a free lunch.
25. Try Some Healthy Weight Loss Supplements
Weight loss supplements are great aids for losing weight and can definitely assist you in your journey to lose 30 pounds in 30 days.
Weight loss supplements should only be used as an aid in a healthy diet program or an exercise, program, which can include anything from weight lifting to jogging.
Not following any sort of a diet plan or exercising regularly will still lead you down the road towards obesity, regardless of what supplement you take or whether it was effective for weight loss.
Feel free to check out the ones I recommend and which I have personally tested and seen results with ==> Recommended Weight Loss Supplements For Weight Loss.
26. Eat With A Healthy Mentality
Your mind is very powerful, and if you control your mind then you will be able to control everything in your life; including your body weight.
So make sure that you don’t keep any bad thoughts in the back of your mind when it comes to eating or dieting because doing so can really make things much harder for you especially if these negative thoughts are completely untrue.
27. Get On A Healthy Diet Plan
A healthy diet plan can help you lose weight quickly, and it will make it easier for your body to get rid of unwanted fat.
But you have to get a plan that works for your current lifestyle.
A diet plan that is healthy will not produce side effects that will impact your health in a negative way.
Some people think that a quick weight loss will have adverse effects on their health, but this isn’t always true.
If you are eating well and exercising regularly, then there should be no problems with your physical condition even when losing weight quickly.
28. Try Running A Few Times A Week
Running is a great way for burning calories, but it has to be something that you enjoy doing.
If the thought of running scares you then try jogging in place or walking before trying it out.
This will give your body a lot more time to prepare, and when it’s ready, then it will help burn off unwanted fat!
29. Try Weight Loss Pills
Using diet drugs might sound crazy for some people, but it’s a great way for losing weight if your body is healthy enough to handle these types of medicine.
While diet pills may not be the best solution to lose 30 pounds in 30 days, they can be tried alongside a healthy eating program or exercise program as well.
Just remember that not all diet pills work the same way and it’s very important to first consult with your doctor before getting anything.
30. Try Drinking Cold Water
Drinking water is very important for losing weight because it helps keep your metabolism at a proper speed and this means that your body will always be burning fat.
Our bodies need a lot of fluids to function properly and the best way for this is by drinking water.
But what about cold water? The idea of drinking cold water is based on one study that showed a 6% gain in weight loss among subjects who drank water with ice placed inside.
Health experts believe that when you drink cold water, your body burns more calories to warm it back up.
Therefore drinking cold water can assist in weight loss. It’s said that drinking 16-24 ounces of cold water a day is good for weight loss and helps with burning more calories in the body.
Even though some experts disagree on whether or not this method actually works, according to some studies, it might be worth a try since there are no downsides to drinking cold water and the potential benefits might be worth the effort of trying!
31. Avoid Alcohol
Alcohol is not good for your body; you’ve probably heard this a lot of times, but it’s still important for us to remember just how bad it really is.
People might say that alcohol helps them relax or have more fun, but the truth is that you should limit your intake because too much of it will only slow down your weight loss progress.
Drinking that glass of wine with dinner may not seem like a big deal, but if you’re trying to lose weight, it could lead to some serious consequences.
Alcohol contains calories and carbohydrates – two things to cut down when it comes to losing weight.
Furthermore, drinking alcohol will lower your inhibitions and make you more likely to choose high-calorie food over healthy fare.
32. Get More Sunlight
Getting some sunlight can surely help in your weight loss journey .
A study by researchers at the University of Maryland on how light affects weight loss showed that healthy adults who were exposed to sunlight for about six hours a day lost an average of 3.5 pounds a week.
By contrast, subjects who just sat in the dark lost a paltry 1.8 pounds per week, the least among all the other groups.
More studies have shown similar results and in general, people who are obese or have diabetes lose more weight when they spend time outside than those who are not obese or don’t have diabetes as a result of their light exposure.
Final Thoughts On How To Lose 30 Pounds In 30 Days
The truth is that if you want to lose weight you will have to be very careful about the nutritional aspect of your life.
A lot of the foods that are stored in your body will only make it harder for you to lose weight, and this is why by following these tips you can workout towards losing 30 pounds in 30 days.
If you want to enjoy the benefits of losing weight then make sure that you follow all of these steps and it will surely help you out with your weight loss goals.
