How To Lose 30lbs In 30 Days?

How to lose 30bs in 30 days? It is not possible to lose 30lbs in 30 days in a healthy way. The average recommended weight loss per week is 1 to 2 pounds per week. The most amount of weight you lose is in the first 7 to 10 days of any weight loss program. And that is up 5 to 7 pounds and most of that weight is water weight. After the first 7 to 10 days your weight loss stabilizes at 1 to 2 pounds per week.

So realistically can lose up to 10 to 11 pounds in 30 days but 30 pounds in 30 days is like a pipe dream. To lose weight or body fat you need to be in a daily or weekly caloric deficit. A caloric deficit means burning more calories than you consume.

How to lose 30bs in 30 days? iStock- Photo credit: Kateryna Onyshchuk

A 30lb weight loss is realistic within 90 to 120 days as opposed to 30 days. One of the best ways to train your body to eat fewer calories is to incorporate more fiber foods in your diet like fruits and vegetables.

Eating more fruits and vegetables will help to suppress your appetite. And the result of this is your body will want to eat fewer calories. You will be fuller especially if you drink a glass or two of water before you eat any fruits and vegetables.

Drinking water will also help to make you fuller and suppress your appetite.

Another thing that will help with weight loss is trying to cut back on processed foods like chips, cookies, crackers, pretzels, fast foods, etc. Processed foods are high in calories and can negatively affect your ability to lose weight.

There was a study in over 16,000 women where they consumed a high number of processed foods, and it was linked to a higher body weight. Multiple studies have shown that consuming a high amount of sugar beverages is linked to weight gain and obesity.

Another way to lose weight is to eat more protein in your diet. Consuming high protein foods will fill you up and make you eat fewer calories. High protein foods like fish, chicken, turkey, beef, steak, etc.

Exercise

Exercise is an important part of weight loss and once you combine exercise with a proper diet it will help tremendously with optimizing your weekly caloric deficit. Cardiovascular and weight training is important when losing weight and dropping body fat. The types of weight training exercises that you can do are dumbbell weights, resistance band exercises, body weight exercises, weight-lifting machines.

A review study showed that 10 weeks of resistance training increased their lean body mass by 3 pounds, reduced their bodyfat by 4 pounds and increased their metabolism by 7%.

The type of cardiovascular exercises you can do for weight loss is swimming, walking, jogging, dancing, gardening, cycling, etc. One study showed that a group that did cardio 5 times a week without making any changes to their diet lost 11 pounds in 10 months.

The Bottom Line it is not possible to lose 30 pounds in 30 days the healthy way. But you can lose up to 11 to 12 pounds in 30 days with a sensible diet and exercise program.

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