How To Lose 30 pounds in 3 Days?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

How to lose 30 pounds in 3 days? It is impossible to lose 30 pounds in 3 days in a healthy way. The only place you can lose 30 pounds in 3 days is if you have a wild satisfying dream. Other than your wildest and sweetest dreams it is not possible.

The most weight you will lose on any structured healthy weight loss program is in the first 10 days. And most of that weight is water weight. And it can be up to 4 to 6 pounds and then after that it stabilizes to around 1 to 2 pounds per week. And 1 to 2 pounds per week is a healthy weight-loss average.

A reasonable timeframe to lose 30 pounds is about 14 weeks. In 14 weeks, you can lose up to 30 pounds and this is by making smart lifestyle changes such as cutting out soda, cutting out alcohol, etc. And incorporating in your diet more fruits, vegetables, whole grains, and lean cuts of meat like fish, turkey, beef, steak, etc.

You should try removing these types of foods from your cupboard and freezer like potato chips, cookies, crackers, cakes, ice cream.  These are high calorie junk foods that will make it difficult for you to lose weight.

How to lose 30 pounds in 3 days? Photo credit: iStock-tetmc

When you can focus and incorporate low calorie dense foods in your diet such as fruits and vegetables that will suppress your appetite. And it will make you eat less food and fill up your stomach. Also, by incorporating protein foods such as chicken, turkey, fish, salmon, beef in your lunch or dinner that protein will fill up you as well.

To achieve weight loss, you must be in a caloric deficit, and you should be on a sensible diet and exercise plan. A caloric deficit is when you consume fewer calories than you burn. A good rule of thumb for a healthy weight loss plan is a deficit of about 500 calories per day.

And being on a customized diet helps with achieving the caloric deficit but so does exercise. You must exercise to help with calorie burn and if you can exercise at least 30 minutes a day of cardiovascular and resistance training that will help tremendously with losing 30 pounds. I would say working out at least 45 minutes a day consisting of weight-training and cardiovascular workouts will help weight loss.

Cardiovascular workouts can be

  • Swimming
  • Walking
  • Jogging
  • Gardening
  • Cycling
  • Dancing
  • Walking up steps

Resistance training workouts can be

  • Resistance bands
  • Bodyweight workouts
  • Weight-training workouts

Cutting back on processed foods will help you exponentially when it comes to weight loss. Processed foods like instant noodles, crackers, potato chips, pretzels are high in calories, sodium and low in nutrients. Soda and soft drinks are high in calories and can lead to weight gain.

There was a study in nearly 16,000 adults that consuming high amounts of processed food can lead to weight gain among women. There also multiple studies that have linked an increase of sugar intake sweetened beverages to weight gain and obesity.

“To achieve weight loss, you must be in a caloric deficit, and you should be on a sensible diet and exercise plan. A caloric deficit is when you consume fewer calories than you burn.”- Celebrity Fitness & Nutrition Expert Obi Obadike

Drinking water is a great beverage to take daily to help with weight loss. Why? Because drinking water will help suppress your appetite because it will fill you up and make you less hungry. The goal of drinking water should be 6 to 8 glasses daily.

Here are some great tips to lose 30lbs.        

  • Drink 6 to 8 glasses of water daily.
  • Eat more protein such as fish, chicken, turkey, lean beef.
  • Eat more fiber foods such as fruits and vegetables like bananas, oranges, applies, broccoli, spinach, asparagus, green beans, etc.
  • Exercise at least 3 days and up to 4 to 5 days a week. Incorporate cardiovascular and resistance training workouts in your regular training program. They both have a purpose in helping you lose weight.

The Bottom Line it is impossible to lose 30lbs in 3 days. But it is possible to lose 30lbs in 14 weeks if you do it the healthy way with eating healthy food and exercising regularly. A healthy weight loss journey is 1 to 2 pounds per week. It is not possible to lose weight without being in a caloric deficit.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals.

You can get a discount below at this link. ?utm_source=blog


  1. Davy BM, Dennis EA, Dengo AL, Wilson KL, Davy KP. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9. doi: 10.1016/j.jada.2008.04.013. PMID: 18589036; PMCID: PMC2743119.
  2. Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.
  3. Sharafi M, Alamdari N, Wilson M, Leidy HJ, Glynn EL. Effect of a High-Protein, High-Fiber Beverage Preload on Subjective Appetite Ratings and Subsequent Ad Libitum Energy Intake in Overweight Men and Women: A Randomized, Double-Blind Placebo-Controlled, Crossover Study. Curr Dev Nutr. 2018 Jun 23;2(6):nzy022. doi: 10.1093/cdn/nzy022. PMID: 29955731; PMCID: PMC6016687.
  4. Juul F, Martinez-Steele E, Parekh N, Monteiro CA, Chang VW. Ultra-processed food consumption and excess weight among US adults. Br J Nutr. 2018 Jul;120(1):90-100. doi: 10.1017/S0007114518001046. Epub 2018 May 6. PMID: 29729673.
  5. Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006 Aug;84(2):274-88. doi: 10.1093/ajcn/84.1.274. PMID: 16895873; PMCID: PMC3210834.
  6. Luger M, Lafontan M, Bes-Rastrollo M, Winzer E, Yumuk V, Farpour-Lambert N. Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies. Obes Facts. 2017;10(6):674-693. doi: 10.1159/000484566. Epub 2017 Dec 14. PMID: 29237159; PMCID: PMC5836186.
  7. Jensen MD, Ryan DH, Apovian CM, Ard JD, Comuzzie AG, Donato KA, Hu FB, Hubbard VS, Jakicic JM, Kushner RF, Loria CM, Millen BE, Nonas CA, Pi-Sunyer FX, Stevens J, Stevens VJ, Wadden TA, Wolfe BM, Yanovski SZ; American College of Cardiology/American Heart Association Task Force on Practice Guidelines; Obesity Society. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. J Am Coll Cardiol. 2014 Jul 1;63(25 Pt B):2985-3023. doi: 10.1016/j.jacc.2013.11.004. Epub 2013 Nov 12. Erratum in: J Am Coll Cardiol. 2014 Jul 1;63(25 Pt B):3029-3030. PMID: 24239920.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.