How To Lose 30 Pounds In A Month (From A Doctor)

Yes, you can lose 30 lbs in a month, but it's no easy feat. I remember the rigorous routine of strict food journaling, multiple daily workouts, and maintaining a significant calorie deficit. Every bite and every rep counted, and the discipline required was immense.

I would also say that the lower your current BMI is, the more difficult it will be to lose 30 pounds in 30 days.

The reason is that the closer you get to the safe minimum BMI, the more difficult it is to get your body to burn fat [1].

But if you have quite a high body fat percentage, then how much weight you can lose will essentially depend on your calorie input and output [2].

While the only tried and true method to shedding weight quickly is a dedicated diet and workout plan, there are ways to supplement your progress that can help keep you on track.

Remember, supplements alone will never get you results. But many have found they can give you the edge you need and compound the efforts of your hard work.

Now let’s get to an action plan.

One of my top tips for weight loss is to increase protein consumption significantly. Studies have shown that high-protein diets significantly positively affect weight loss [6].

You can boost your protein intake by changing your eating habits towards lean cuts of meat. And I strongly suggest that you have at least one protein shake a day.

This should make quite a difference in your goal to lose 30 pounds in 30 days. It should also help to extend the fasting time mentioned above, as protein makes you feel full for longer [7].

4. Eat Fewer Carbs

I already mentioned sugary carbs above, but I also recommend that your overall carb intake has to go down to lose weight at a rapid rate.

Research has shown that low-carb diets have a big impact on metabolic processes for weight loss [8].

Now, you don’t have to go all out and switch to the keto diet, but by starting a calorie-counting routine and only eating complex carbs, ideally from vegetables, you should see a significant change on the scales.

You should also not shy away from taking on more dietary fat if you want to intensify your weight loss efforts. I’m not suggesting you eat burgers and pizzas, but if you get more calories from olive oil, avocados, and fish, you could be making quite a difference in your goal to lose 30 pounds in 30 days.

One of the significant benefits is that your body digests body fat quite slowly, and it will make you feel full.

That will go a long way toward bridging that fasting gap to lose weight [9].

6. Train Harder

You’ll need to do many more workouts to avoid weight gain, which could mean morning cardio workouts and afternoon weight training.

You don’t need to do resistance training to build muscle mass, but this kind of training can burn many calories and belly fat.

And if you’re serious about losing 30 pounds in a month, then working out twice a day with cardio and strength training for five days a week will have to become normal. You need to be determined to finish this routine and turn it into a habit.

Yes, weight loss and alcohol don’t go hand-in-hand because alcohol stops fat burning. Research has shown that it’s one of the main contributors to obesity [10].

Not only is it full of empty calories, but alcohol can also cause hunger cravings which lead people to reach for bags of salted nuts and chips.

If you want to lose 30 pounds in 30 days, stop drinking any kind of alcohol for that month.

8. Get More Sleep

And finally, one of the less published ways for faster weight loss is to make sure you get eight hours of quality sleep every night.

Studies have shown that you could undo a lot of your efforts to control or lose body weight by not getting the right amount of sleep [11].

So, get into a routine where you wind down from 9 pm with a routine of nighttime tea, reading, and even some sleep meditation.

9. Fiber for Satiety

Fiber plays a crucial role in promoting satiety and reducing food intake by increasing feelings of fullness and slowing digestion.

High-fiber foods take longer to chew and digest, which helps control appetite and reduce the likelihood of overeating.

Incorporating fiber-rich ingredients into meals can support this effect. Base ingredients like whole grains (e.g., oats, quinoa, brown rice), legumes (e.g., lentils, chickpeas), and leafy greens are excellent choices.

Toppings can include vegetables (e.g., broccoli, carrots, spinach), nuts (e.g., almonds, walnuts), seeds (e.g., chia, flaxseed), and fruits (e.g., berries, apples).

These additions not only enhance fiber content but also provide a variety of nutrients, making meals more satisfying and conducive to weight management.