How to lose 30 pounds in a month? First of all, it is not realistic to lose 30 pounds in a month. But it is realistic to lose 5 to 7 pounds in the first week and then 1 to 2 pounds a week after that. So, a realistic weight loss in a month is about 11 to 12 pounds but 30 pounds is unrealistic and unhealthy.
It takes about 12 to 14 weeks to lose 30 pounds, sometimes it can take a little longer depending on the person. To lose weight you need to be in a caloric deficit, and you need to be able to burn more calories than you consume that’s what a deficit is.
How to lose 30 pounds in a month? Photo credit: iStock-Prostock-studio
Your diet is 80% of the battle when it comes to weight loss and the types of foods you should be consuming are fruits, veggies, whole grains, legumes, lean meats like chicken, turkey, fish, etc. Some of the foods you want to stay away from that are processed and high in calories are potato chips, crackers, cookies, pretzels, fast food,
To lose one pound per week you need to be in a caloric deficit of 500 calories daily. And to lose two pounds per week you need to be in a caloric deficit of 1000 calories daily. There was a research study in about 16,000 adults where it showed that consuming a higher number of processed foods was tied to excess bodyweight particularly among women.
Other studies have linked sugar sweetened beverages, soda, fruit juice, sport drinks to weight gain and obesity. If you choose to drink water over consuming these beverages it will be tremendously helpful when it comes to your personal weight loss.
Consuming more fiber foods like fruits, nuts, seeds, and vegetables will make you fuller and suppress your appetite.
Eating more protein will make you reduce your caloric intake by suppressing your appetite and making you eat less food.
Drinking More Water
Drinking water will make you signal to your brain that your stomach is full, especially if you drink up to 8 glasses of water per day. There was a research study in 24 adults that showed that drinking 17 ounces of water 30 minutes before breakfast decreased total calorie intake by 13%.
Exercise and some form of physical activity is critical in your overall weight loss. Incorporating some form of weekly aerobic exercise in your routine is impactful whether it be swimming, walking, dancing, gardening, cycling, jogging, etc.
Adding resistance training is important as well when it comes to your weight loss. And that strength training can be body weight workouts like push-ups, sit-ups, planks, crunches, resistance bands, dumbbell free weights, weight lifting machines, etc.
Some other things you should be doing to help you lose weight safely are:
- getting proper sleep,
- reducing stress,
- minimally consuming alcohol,
- avoiding fat diets,
- using a food journal to count your calories and keep yourself accountable etc.
The Bottom Line it is not realistic to lose 30 pounds in a month. But it is possible to lose 30 pounds in about 12 to 14 weeks with a structured diet and exercise program.
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.
About Author- Obi Obadike
- Ramage S, Farmer A, Eccles KA, McCargar L. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. 2014 Jan;39(1):1-20. doi: 10.1139/apnm-2013-0026. Epub 2013 Nov 4. PMID: 24383502.
- Block JP, He Y, Zaslavsky AM, Ding L, Ayanian JZ. Psychosocial stress and change in weight among US adults. Am J Epidemiol. 2009 Jul 15;170(2):181-92. doi: 10.1093/aje/kwp104. Epub 2009 May 22. PMID: 19465744; PMCID: PMC2727271.
- Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013 Sep;38(3):255-67. PMID: 24126546; PMCID: PMC4214609.
- Kong A, Beresford SAA, Alfano CM, Foster-Schubert KE, Neuhouser ML, Johnson DB, Duggan C, Wang CY, Xiao L, Jeffery RW, Bain CE, McTiernan A. Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. J Acad Nutr Diet. 2012 Sep;112(9):1428-1435. doi: 10.1016/j.jand.2012.05.014. Epub 2012 Jul 13. PMID: 22795495; PMCID: PMC3432675.
- Vanwormer JJ, French SA, Pereira MA, Welsh EM. The impact of regular self-weighing on weight management: a systematic literature review. Int J Behav Nutr Phys Act. 2008 Nov 4;5:54. doi: 10.1186/1479-5868-5-54. PMID: 18983667; PMCID: PMC2588640.
- Chaput JP, Després JP, Bouchard C, Tremblay A. The association between sleep duration and weight gain in adults: a 6-year prospective study from the Quebec Family Study. Sleep. 2008 Apr;31(4):517-23. doi: 10.1093/sleep/31.4.517. PMID: 18457239; PMCID: PMC2279744.
- Thomson CA, Morrow KL, Flatt SW, Wertheim BC, Perfect MM, Ravia JJ, Sherwood NE, Karanja N, Rock CL. Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Obesity (Silver Spring). 2012 Jul;20(7):1419-25. doi: 10.1038/oby.2012.62. Epub 2012 Mar 8. PMID: 22402738; PMCID: PMC4861065.
- Polivy J, Coleman J, Herman CP. The effect of deprivation on food cravings and eating behavior in restrained and unrestrained eaters. Int J Eat Disord. 2005 Dec;38(4):301-9. doi: 10.1002/eat.20195. PMID: 16261600.
- Stice E, Davis K, Miller NP, Marti CN. Fasting increases risk for onset of binge eating and bulimic pathology: a 5-year prospective study. J Abnorm Psychol. 2008 Nov;117(4):941-6. doi: 10.1037/a0013644. PMID: 19025239; PMCID: PMC2850570.
- Aristizabal JC, Freidenreich DJ, Volk BM, Kupchak BR, Saenz C, Maresh CM, Kraemer WJ, Volek JS. Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. Eur J Clin Nutr. 2015 Jul;69(7):831-6. doi: 10.1038/ejcn.2014.216. Epub 2014 Oct 8. PMID: 25293431.
- Friedenreich CM, Neilson HK, O’Reilly R, Duha A, Yasui Y, Morielli AR, Adams SC, Courneya KS. Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial. JAMA Oncol. 2015 Sep;1(6):766-76. doi: 10.1001/jamaoncol.2015.2239. PMID: 26181634.
- 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.
- Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-8. doi: 10.6133/apjcn.2014.23.2.01. PMID: 24901089.
- Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.
- 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.
- 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.
- 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.
- 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.