How Long Does It Take To Lose 30 Pounds?

How long does it take to lose 30 pounds? Realistically you can lose 30 pounds in about 14 weeks. A healthy weight loss is about 1 to 2 pounds per week. The most weight loss that people lose when they are on a structured diet and exercise program is the first week.

You can expect to lose up to 5 to 7 pounds in the first 8 to 10 days. And most of that weight loss is water loss. After that first 8 to 10 days it stabilizes to 1 to 2 pounds per week.

The only way you can lose weight is you have to be in a caloric deficit. And that means burning more calories than you are consuming.  The two best methods of being in a caloric deficit is exercise and diet. Some of the best weight loss diet foods to eat are high fiber foods such as fruits and vegetables.

How long does it take to lose 30 pounds? iStock- photo credit: Ariadna Cortes

Also, high protein foods like fish, chicken, turkey, meats will also help to keep you full when you are trying to lose weight. To lose 1 pound per week you need to be in a daily caloric deficit of 500 calories. To lose 2 pounds per week you need to be in a daily caloric deficit of 1000 calories.

The reason why high fiber foods are great for losing weight because they are high in nutrients and low in calories. Some of the things that are important to cut from your diet is processed foods like potato chips, crackers, cookies, pretzels, etc.

There was a study in over 16,000 adults where they found that consuming high number of processed foods was tied to a higher risk of excess bodyweight among women. Other things that contribute to weight gain are consuming a high amount of added sugar. And that is sugar sweetened beverages like soda, fruit juices, sports drinks, sweetened tea, etc.

A study was done in 50 people where the subjects drank a high protein and a high fiber beverage before meals. And this reduced their hunger and desire to eat which is helpful for weight loss.

Water

Drinking water regularly and up to 8 glasses of water per day can help suppress your appetite and lose weight. Research studies show that drinking up to one cup of water before each meal can reduce your calorie intake to increase weight loss.

Exercise

The two exercise modalities that you need to do regularly to help with heightening your daily caloric deficit are resistance training and cardiovascular exercises. Cardiovascular exercises like walking, swimming, jogging, riding a bike, gardening and even dancing.

Some of the resistance training exercises you can do is resistance bands, dumbbell weights, body weight workouts, weight lifting machines, etc.  If you can combine lifting weights and cardio workouts regularly at least 3 to 4 days a week along with a balanced diet, you should be able to lose 30 pounds in 12 to 14 weeks.

Some other helpful weight loss tips:

• Write down your diet and exercise program in a journal which helps to keep you accountable.
• Try to stay away from anything that stresses you out. High stress can make it difficult to lose weight.
• Avoid fad diets that will influence yo yo eating and will influence overeating. Fat diets are not sustainable as they are extremely short term.

The Bottom Line you can realistically lose 30 pounds in about 14 to 16 weeks. Especially if you are on a structured diet and exercise program that puts you 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.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog 

About Author- Obi Obadike

About – Ethical Inc

Sharecare Names Top 10 Fittest Cities in America – Sharecare

References

1. 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.
2. 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.
3. 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.
4. Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013 Sep;38(3):255-67. PMID: 24126546; PMCID: PMC4214609.
5. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
6. 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.
7. Chen C, Zeng Y, Xu J, Zheng H, Liu J, Fan R, Zhu W, Yuan L, Qin Y, Chen S, Zhou Y, Wu Y, Wan J, Mi M, Wang J. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016 Aug;12(2):1232-1242. doi: 10.3892/etm.2016.3377. Epub 2016 May 20. PMID: 27446349; PMCID: PMC4950069.
8. 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.
9. 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.
10. 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.
11. 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.