Wondering how to lose 30 pounds in a month? Some rigorous weight loss challenge plans may help you achieve the dream goal of shedding 1 pound on average per day. But should you really venture into such a reckless task?
Toeing the golden rules of weight loss, losing 1 to 2 pounds a week is considered to be healthy, which adds up to a maximum of 10 pounds in a month. Some crazy souls even attempt to lose 20 pounds in two weeks but that is neither sustainable nor recommended.
If you’re trying to lose 30 pounds in 30 days, you need to lose an average of 1 pound per day.
Shedding 1 pound per day is highly taxing on the body as it requires you to eat fewer calories per day and do intense workouts daily. To keep yourself healthy, your body requires a minimum amount of carbs per day depending on your gender, weight, age, height, and the kind of activities you perform daily.
Is It Possible To Lose 30 Pounds In 30 Days?
Literally, you have to follow a very low-carb eating plan to achieve an average of 1 lb weight loss per day.
If you are serious about losing 30lbs weight loss per month, it is possible. But it is recommended only if you are an over obese person.
In 1958, a scientist named Max Wishnofsky after an extensive study reached the conclusion that one pound of fat gained or lost is equal to approximately 3,500 kcal.
However, pure fat in the body has a great amount of energy or about 9 kcal per gram. One pound of pure fat in the body equals 4,100 kcal.
“There’s tremendous variability in how a 3,500 kcal deficit affects different people,” says Pamela Peeke, M.D., M.P.H., senior science adviser at Elements Behavioral Health and author of The Hunger Fix.
“The more fat a person has, the quicker she will lose weight and weight from fat,” states Dr. Pamela Peeke.
The fat-burning ratio of a person depends on the amount of fat, muscles, and water in the body of the individual. In short, an obese person could lose more weight than a lean person despite both of them following the same low-carb meal.
A few health scientists believe that the faster you try to lose weight with a low-fat-and-carb food, the more weight you lose from muscles than fat.
According to Dr.Pamela, ‘when you get closer to your body weight, your body holds on to fat stores for dear life and sacrifices muscle over fat.’ Because of the pre-programmed survival mechanism in living beings, the body is perpetually afraid of starving and thus likes to store more fats and prefers to lose muscles instead.
For obese people, it is possible to shed 1 pound per day by following an extremely low-calorie meal plan combined with regular workouts and slimming supplements. Still, for moderately overweight people it is difficult and unhealthy to lose weight at this rate.
How To Lose 30 Pounds In A Month?
Weight loss is possible when you consume fewer carbohydrates and fat than your body burns. By eating fewer carbohydrates, you are compelling your body to break down fats stored in the fat cells of the body to meet its energy needs.
One pound of body fat is equal to 3,500 kcal. If you want to lose around 1 pound of weight per day, you have to create a net reduction of 3,500 kcal.
If you are looking to lose 30 pounds, here are the four basic steps required to achieve around 1 pound of weight loss per day:
- Set your weight loss goal to be achieved as 1 pound per day
- Limit the number of daily calorie intake according to the weight to be lost per day (1,200 kcal deficit)
- Have a diet that adds the lowest amount of calories (blow 800 kcal)
- Engage in heavy workouts and activities to burn more calories (at least an extra 2,200 calorie burn per day)
For example, Lucy wants to get rid of 1 pound of weight per day (30 lbs. in a month). To achieve this goal she must be creating a 3,500 calorie deficit per day. The typical calorie expenditure for her is approximately 2000 kcal daily.
Now to burn 3,500 kcal daily, Lucy should follow a menu plan that creates a deficit of 1000 kcal and engage in heavy workouts that will burn about 2,500 kcal daily. This tough weight loss regimen is not easy for everyone to follow.
To lose one pound of weight per day, you just have to be like an endurance athlete who burns 4,000 kcal daily; they’d only be eating around 1,000 kcal daily.
9 Golden Rules For Losing 30 Lbs Fast
Don’t be obsessed with the idea of how to lose 30 pounds in 1 month, but think of how to achieve a healthy and quickest way to lose weight in a month.
It isn’t possible to lose even 10 pounds in 30 days without a few important basics in place. Here are a few must-do tips for healthy ways to lose weight fast:
1. Reduce Calorie Consumption
It’s enough for you to consume 1,200 – 1,500 kcal per day. Every meal should be planned accordingly with a minimal amount of calories in your daily menu. Cutting 1,000 kcal a day will help you lose 2 lbs per week. Following a meal plan like Keto Diet can help you keep the carbs per day as low as 50 grams. Try to consume only complex carbohydrates found in whole foods that contain both calories and natural fiber. Examples of complex carbs include beans, oatmeal, quinoa, barley, sweet potatoes, cauliflower, and cherry tomatoes. Above all, do not overeat anything.
2. Eat More Protein And Fiber
Protein is essential to maintain muscle mass and it prompts the body to burn the stored fat in the body for energy; it tends to lose weight. Since protein has a high thermic value, it takes a lot of calories to absorb and digest protein, which also keeps you full for longer.
Fiber improves digestion and the rate of metabolism. According to a study, each gram of fiber eaten was associated with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20 months. Also, these two reduce the urge to have high-calorie foods.
Source your protein from white meats like chicken breast, skinless turkey, lean beef, eggs, fish, lentils, and cottage cheese. Green and leafy vegetables are the healthiest fiber-rich foods that you should eat a lot.
3. Eat Healthy Fats
Focus on an eating plan that includes healthful monounsaturated and polyunsaturated fats that helps to lose extra pounds. Some of the best sources of these fatty acids include olive oil, avocados, nuts, seeds, and fatty fish. Recent research data shows that saturated fat with medium-chain fatty acids like coconut oil is good for cardiovascular health and weight loss.
4. Drink More Water
Drinking a lot of water helps to suppress appetite, stimulates metabolism, reduces liquid calorie consumption, helps during exercise, and removes toxic waste from the body. Drinking a glass of water before every meal can also help you to eat less.
5. Do More Exercises
The best exercises for fast weight loss are “high-intensity interval training” (HIIT) and weight training which help your body to burn a massive amount of calories. Running or jogging for an hour at 10km/h speed can burn 1,000 kcal. Burning 1,000 extra calories a day through physical exercises helps you to lose an additional 2 lbs per week.
6. Do Intermittent Fasting
Weight-loss experts recommend “intermittent fasting” as the way forwards to achieve a significant weight loss result in 30 days; it’s also a regular meal plant to be continued to maintain weight loss results. As per the plan, you have an 8-hour eating window each day and fast for the next 16 consecutive hours of the day. Preferably, you can fix the eating time between 11 am to 7 pm.
7. Say Not To Sugar
Simple carbs in sugar like fructose, glucose, and lactose will easily get accumulated as fats in the body. No way it helps you lose weight but promotes weight gain. If you are serious about weight loss, give up all types of sugary foods such as sweetened beverages, cokes, soda, cakes, cookies, candies, desserts, pastries, and more. It is healthier to have whole fruits than fructose-filled fruit juices. Do not eat processed foods as most of them contain a lot of hidden sugars
8. Sleep 8 Hours Daily
Researchers have identified that when dieters cut back on sleep over a period of two weeks, the amount of weight they lost from fat slips down by 55%, despite the calorie remaining the same. Lack of sleep induces the brain to signal the higher release of ghrelin hormone that in turn makes a person hungry and craving for food; promotes weight gain. A minimum of 8 hours of sleep is proven to be necessary for optimal health.
9. Stay Away From Alcohol
If you want to lose 30 pounds in 30 days, say a big “NO” to alcohol. When you drink alcohol, your body focuses more on metabolizing the alcohol rather than burning fat. Even more alarming, every gram of alcohol has about 7 kcal; instantly blows away the benefit of your low-carb meals.
7 Best Fast Weight-Loss Diet Plans
When it comes to losing weight, there are scores of popular strict diet and exercise plans with substantial fan-following and are backed by well-known weight-loss gurus and dietitians. You can either choose one of them or plan out a personalized and convenient 30-day diet plan according to the availability of fruits, nuts, and vegetables depending on the seasons and your location.
Out of the many, the most popular weight loss diet today are Ketogenic, Mediterranean, Paleo, WW (Weight Watchers), Whole 30, and Military Diet plans. Each of them has its merits and demerits.
Since we are talking about losing thirty pounds in 30 days, adhere to a weight loss plan that helps you lose 30 pounds and fits your bill. Based on input from a panel of nutrition and health experts, here are the 7 best meal plans that are said to produce the fastest weight loss results.
Atkins Diet: Created by Dr. Robert Atkins in 1972, this program involves four phases, starting with very few carbs and eating progressively more until you get to your desired weight.
HMR Program: A weight loss system designed to reduce calories via meal replacement with added fruits and vegetables.
OPTAVIA: A weight management system Introduced by Medifast that includes integrating healthy habits, working with its coaches, and following its nutritional guidelines including OPTAVIA products.
Biggest Loser Diet: A balanced program based on the reality TV show “The Biggest Losers”. It involves eating regular, balanced meals, practicing portion control, exercising, and food journaling.
Keto Diet: Emphasizes weight loss through fat-burning which involves slashing the carbs you consume and instead filling up on good fats.
WW Diet: Formerly known as “Weight Watchers”, an App based program that involves WW’s SmartPoints system which assigns every food and beverage a point value, workshops, and Digital 360 plans focusing on an individual’s eating habits and behavioral changes.
Jenny Craig Diet: Jenny’s slimming plan includes managing and limiting the number of calories per day, fat, and portions that come with prepackaged meals and recipes plus an emphasis on healthy eating, an active lifestyle, and behavior modification.
Dangers Of Losing 30 Lbs In A Month
Losing 1 pound per day ( ie. 7 pounds per week) is an extreme weight loss schedule. It involves a massive cut back on eating calories and rigorous physical training to burn an extra 2,200+ kcal per day.
To be honest, weight loss surgery is the safest way to massive weight loss in the shortest time.
The amount of calories consumed to be reduced depends on the weight of your body. People with higher body mass (over obese individuals) can reduce calorie intake by up to 30% of the daily requirement.
If you’re looking to lose 10 pounds a month, you need to create a daily deficit of 1,200 kcal or do workouts to burn 1,200 kcal more daily. It is healthy and achievable for most people. You may be able to lose 30 pounds a month but such a rapid weight loss isn’t easy, and serious health issues might crop up if this is done.
If you do a regular cut back on calorie needs, it may lead you to malnutrition. It weakens the heart, brings blood sugar levels down, creates digestive problems, creates nutrition deficiency, and leaves you feeling tired.
Frances Sizer and Eli Whitney write in “Nutrition and Concepts and Controversies,” malnourished people develop irregular heartbeats, and the heart muscles become weak; this might even lead to a heart attack.
According to a few recent studies with an extreme daily calorie deficit, more muscles from the body are lost than fat if the protein intake is not increased simultaneously.
As per healthy weight loss conventions and standards, following a daily menu that creates less than 1,200 calories deficit per day isn’t healthy. The calorie reduction in the daily menu should not exceed 20% of the calories daily required by your body.
Frequently Asked Questions
Is losing 30 pounds noticeable?
The 30 pounds of weight you’ll lose makes a noticeable difference depending pretty much on your frame and the level of obesity. Usually, after shedding 30 pounds, you’ll see a smaller waist, flattened belly, reduced butts and bust, and thinner face.
What does losing 30 lbs do to your body?
Losing excess body weight is necessary because it helps to eliminate a range of health issues or lower the odds for them. Weight reduction is crucial for maintaining healthy blood pressure levels and for reducing bad cholesterol. It can also reduce the risks of heart disease, diabetes, gallbladder disease, stroke, and osteoarthritis.
Where do you lose weight first?
The weight loss process begins with the reduction of internal fats, especially those surrounding the organs such as the kidney and liver. The visible fat loss begins to happen in the thighs and waistline. You become more healthy and more energetic as you have lost the excess fat surrounding the organs.
Can you shed weight without any form of exercise?
It’s possible to lose two pounds in a week without exercise, and up to 4 pounds if fasting. It involves simple changes in lifestyle and eating habits to achieve your weight loss goal. Drink more water, eat on small plates, and avoid eating in front of the TV and computer. Let most portions of your daily food be healthy proteins and fiber.
What is the quickest way to get slim?
If you have massive weight gain and obesity issues, gastric bypass surgery is the fastest way to slim down. Conventional means to lose weight depend on several factors, most importantly, burning calories through regular intense exercise and eating food with fewer carbs and fat that keep you on track.
Which are the most effective exercises for weight loss?
Here are the top 10 exercise that gives the best weight loss results:
- Jumping Rope
- Weight Training
- Strength Training
- Basketball or Flag Football
- Aerobics or Cardio workout
- Squats and Pushups
What are the best foods for weight loss?
Here are some of the common nutritious foods for best weight loss results that could be part of healthy eating:
- Leafy greens
- Cruciferous vegetables
- Whole grains
- Beans and legumes
- Lean beef, chicken breast, skinless chicken
- Boiled potatoes
- Apple Cider Vinegar
- Chili Pepper
You should NOT be searching for answers to the question ‘how to lose 30 pounds in a month‘ but focus on healthy ways to shed weight fast. There are several extreme diets combined with high-intensity exercises that can make you lose 1 pound per day on average. But it’s, certainly, unhealthy and you often end up losing more muscles than the fats in the body.
We gain weight gradually; similarly, the weight loss must also be gradual. Eat low-calorie foods with lots of protein and nutrients and exercise daily to maintain or lose weight in a healthy way.
Losing 30 pounds in 30 days is neither practical nor healthy. Slow and steady wins the race. Let your weight loss journey begin with fat-burning foods, and you may focus more on getting rid of belly fats which otherwise can lead to several health issues.