How To Lose 30 Pounds In 30 Days? (10 Evidence-Based Tips)

How To Lose 30 Pounds In 30 Days

When it comes to health and fitness, achieving a normal body weight is one of the most important goals.

According to the CDC, 71.6 percent of people aged 20 or above are estimated to be overweight (including obesity).

Though, we see so much awareness related to health and diet everywhere, yet there is an increasing trend in overweight stats.

Many people might say that they are okay with their weight but unfortunately, it can be a killer for your health and life.

According to the World Health Organization’s report, an unhealthy diet and a sedentary lifestyle are a few of the reasons that contribute to overweight.

In this article, we are going to help you plan how to lose 30 pounds in 30 days by following 10 easy but proven weight loss strategies.

After that, you will be able to keep yourself on a healthy track of your journey. Keep reading!

How To Lose 30 LBS in 30 Days

You might be on your summer holidays and you are looking forward to working on your body.

Our easy and healthy weight loss guide will help you lose 30 pounds safely in a short period of time.

But, before getting into details, you need to commit to yourself that you will stay true to yourself in this journey.

  • A big NO to Carbohydrates

Avoid Eating Carbohydrates

Carbohydrates are like a catalyst for excessive weight gain, that’s why you have to cut your carbs.

Foods like pasta, white bread, white rice, cereals, cookies, noodles, and bakery products contain high carbohydrate content.

Yes, we all love them but one has to give up something good to achieve something better.

This deal seems fair for giving up on delicious pasta in order to achieve your weight loss goals.

Due to high-calorie content, carbs require you to workout on a daily basis to burn them but not everyone has enough time to do so.

Therefore, you have to sacrifice your carbs at least for a month to keep going successfully on this “30 lbs in one month” journey.

We understand that it can get tougher in the beginning.

But, once you commit to yourself, it would be easier for you to say “NO” to your favorite pasta or town’s best cookie.

Instead of taking carbs, you can try out interesting recipes of proteins, so you won’t miss your carbs.

  • No more Sugars

Our next tip on how to lose 30 pounds in 30 days is avoiding sugars.

As we know our generation is so much addicted to soft drinks, beverages, sweetened tea, canned juices, chips, instant carbs, that we don’t even realize the toll they are taking on our health.

Sugars usually cause an increase in blood sugar levels, which can ultimately disturb your hormonal level.

Moreover, excess blood sugar levels can result in insulin resistance that can end up causing obesity and weight gain.

Many people take insulin to control their sugar levels.

So, it would be much safer to avoid sugar consumption instead of curing the after-effects. 

  • Increase your protein intake

Increase Your Protein Intake

While discussing the protein intake, it is essential to point out that many successful dieters regardless of their goals follow the same few meal plans again and again.

The meals can be shuffled depending on your taste from proteins, like meat, legumes, and vegetable.

The proteins contain egg whites, chicken thigh or breast, organic beef, and others.

In legumes, you can have lentils, pinto beans, and black beans.

People who still opt for a low-carb diet often complain of feeling low. That’s because they do not consume a sufficient amount of protein.

When you eat proteins in a meal, you will feel full for a longer period. 

Protein diet also suppresses hunger hormones and speeds up metabolism. Besides, the protein diet is a must during strength training and on of the most popular diet plans for weight loss.

Though animal protein consists of all essential components, you can take combinations of plant-based proteins to fulfill the dietary requirement.

However, there are many proteins shakes as well, that can be used in smoothies and you can consume them pre- or post-workout.

  • Eat Smaller Portions

Drop 30 Pounds In 30 Days

Another important thing when it comes to losing 30 pounds in 30 days is to focus on eating on smaller portions in small plates.

That will give you a psychological satisfaction that you are eating enough and will prevent you from overeating.

You also need to avoid snacking and munching. Many times we keep munching while working, studying, or watching TV.

And we don’t realize how it also adds up more calories to our body.

  • Don’t Drink Your Calories

Many people often gain weight with excessive drinking.

If you really want to lose weight, you need to restrict your alcohol consumption.

You can use unsweetened iced tea, diet sodas, tea, coffee (without cream), low-calorie, or no-calorie beverages.

It is said that alcohol acts as a fuel in weight gain. Also, you might have seen many alcohol addicts with a “beer belly”.

Not only alcohol adds up more calories to your system but it also increases your appetite, contributes to belly fat, and disturbs your metabolism.

For that reason, you will have to restrict your alcohol intake for a month to get rid of the extra 30 pounds.

By cutting alcohol you will see a prominent change in your body in terms of weight and fatigue.

  • Drink Enough Water

Water For Fast Weight Loss

You have to keep your body hydrated as it will help you cleanse your body.

Water will remove toxins and help you in burning your fats.

You can carry it with you every time and drink it every 15 to 30 mins in order to make sure you are on the right track.

But, how does this help me lose 30 pounds in 30 days? 

First, water has no calories in it, so whenever you feel thirsty, you consume water instead of soda, it will eventually cut your calorie intake while keeping your body hydrated.

Second, if you drink plenty of water before starting your meal, your stomach will already get fuller, and you will eat less.

So, that’s also a win-win situation.

It is recommended to drink water in ounces half your body weight, for example, if you weigh 160 pounds, you would need to drink about 80 ounces of water a day.

You can divide the total ounces of water by the working hours of the day in order to keep a track of your water intake.

  • Start Strength Training

Start Strength Training

Losing weight is not an easy process. Rather it requires determination, motivation, continuity, and a lot of training.

If you are planning to lose 30 pounds in 4 weeks without considering without training, you might not be able to do it successfully.

Strength training will help in burning excessive fat and gaining muscle mass.

To lose 30 pounds in 30 days, you need to be a bit harsh on yourself in terms of diet and training.

Many people would never share the secrets that will make the process exponentially quicker.

Though, you can reduce a great deal of weight by proper diet and cardio alone, you can not lose 1 pound a day regardless of how hard you train.

So, strength training has to be a part of your daily routine.

Along with strength training, high-intensity interval training is proved to be a key in this weight loss journey. 

  • Do Cardio and weight training

How To Lose 30 Pounds in 30 Days

Cardio exercises are an essential component of gaining endurance and reducing excessive weight.

It plays its part by burning unnecessary fats and keeping your body lean and strong.

You can start with various cardio exercises depending upon your pace. However, intensity is the most important factor.

As the intensity rises, the more calories will burn.

Moreover, the experts have approved 10 exercises that help get results faster.

Those exercises include elliptical, running, stair climber, kettlebells, jumping rope, swimming, cycling, high-intensity interval training, rowing, and sprinting.

You will have to work out every day to ensure the needed burnout of calories.

This will help you decrease the excessive amount of fat in your body in a shorter span. 

Cardio combined with weight training for best results as this will include both aerobic and anaerobic exercises.

They go side by side if you want to succeed in a weight loss program. 

There are many other techniques that you can do at home, like yoga, meditation, Zumba, which can be very helpful in shedding more weight.

Zumba includes belly dance and hip hop, and it can reduce weight at a much faster and healthier pace.

Many people who do not like typical cardio exercises go for Zumba dancing, as it is more fun and enjoyable exercise

Cardio exercise targets all your areas with excessive adipose tissue. It also builds up your stamina for strength training and weight training. 

  • Get adequate sleep

Get Adequate Sleep

Many people despite doing all efforts do not get the results that they are looking for.

That’s because they do not realize how important adequate sleep can help you in losing weight.

Many people do not take proper sleep due to workload, stress, or social media.

According to a report, sleep deprivation increases your appetite by reducing the hormone leptin in the body.

In addition to that, an adequate amount of sleep helps in relaxing your body and allowing all systems to work properly.

The metabolism of our body also depends on sleep, and good sleep of 6 to 8 hours will help regulate it.

If you are not having sufficient sleep, your body will suffer from continuous stress and you will eventually get tired quickly.

This tiredness will lead you to a sedentary and inactive lifestyle.

In this journey of losing 30 pounds in a month, you will have to make sure that you are sleeping properly to ensure the maximum outcome.

  • Consistency and Commitment

What is the most important and critical point on how to lose 30 pounds in 30 days? Consistency and commitment.

With these two habits, you can achieve anything quite easily.

If you are too lazy to follow or commit to your schedule, all other efforts that you are putting to this goal merely a waste of time.

With consistency and commitment, you can stick to the schedule and regain your physical strength while shedding your weight.

Be consistent and stay committed to your diet plan.

Staying committed to your goals and not letting other things get your out of track makes you feel the difference in just a few days.

Sometimes you may crave for pizza when you will pass by Domino’s…

But, you will have to remind yourself of this much-needed commitment and the end weight loss goal.

Conclusion – Lose 30 LBS in 1 Month

Losing 30 pounds in 30 days is not just a myth, rather it is for a fact possible with a few changes in your daily lifestyle.

In order to achieve this goal, you need to say goodbye to junk food and stick to protein-rich diets, legumes, and vegetables strictly with a proper diet plan.

Drinking ample water every day not only keeps you hydrated but also helps in detoxification of your body.

Avoid intake of carbohydrate-rich drinks and refrain from beverages and alcohol as well.

Get yourself indulged in strength training and follow a daily exercise routine with an adequate amount of sleep to relax your body.

We didn’t include any cheat day, because 30-days is not a very long period, and bigger goals require bigger sacrifices.

It is recommended to weigh yourself after every week.

One of the essential tips that we would like to add is to avoid stress. Good mental health is key to a healthy weight loss journey.

Once you follow your plan and stay committed to yourself, you will see the ultimate results that you are aiming for.

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