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

Yes, you can lose 30 lbs in a month, but don’t expect it to be a cakewalk. It will require a huge calorie deficit, strict food journaling, and multiple workouts a day.

And I mean a very significant calorie reduction. More on this shortly.

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].

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Let’s get to an action plan.

One of my top tips for losing weight is to significantly increase protein consumption. Studies have shown that high-protein diets have a significantly positive effect on 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 in order to lose weight at a rapid rate.

Research has shown that low-carb diets have a big impact on metabolic processes [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 big change on the scales.

You should also not shy away from taking on more dietary fat. 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 major benefits is that your body digests fat quite slowly, and it will make you feel full.

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

6. Train Harder

You’ll need to do a lot more workouts, and this 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 a lot of 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 in order 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 to lose weight faster 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.