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

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: September 20, 2022

I’ve often had new clients come to me with urgent requests to help them with fast weight loss expectations because they want to get beach fit for a holiday or impress friends and family at a wedding.

The problem with a goal to lose 30 pounds in 30 days is that most people won’t have the willpower to do what is necessary.

And to help you better understand how you can achieve such a goal, I teamed up with a few colleagues and a dietitian to research all the things you need to do.

Quick Summary

  • Many people think that you can’t lose 30 pounds in 30 days without some form of surgery.
  • While weight loss goals like that might sound far-fetched, there are ways to achieve this with the right diet and workout approach.
  • Losing weight at this kind of speed will require a significant reduction in daily calorie intake, but also some careful attention to the types of calories you eat.

Can You Lose 30 Lbs In A Month?

A chubby woman looking at an almost empty plate

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].

Let’s get to an action plan.

8 Tips For Losing 30 Pounds In 30 Days

Close up shot of a person measuring her waist

If your weight loss plan is to lose 30 pounds in 30 days, then you have to take on these eight tips and stick with all of them for a full month.

1. Introduce Intermittent Fasting

The first thing I would recommend that you do is to start intermittent fasting.

This is where you designate a specific time frame where you only drink water and don’t consume any calories [3].

More specifically, what I recommend you do is implement the 16/8 fasting rule. This is where you eat your last calories at 6 pm and then don’t have breakfast until 10 am the next day.

By controlling how many calories you eat in the eight hours between 10 am and 6 pm, you can have a huge impact on weight loss. 

I find this approach makes eating fewer calories a lot easier, and it’s possible to achieve a calorie deficit of 40% or more. But you have to be careful that you don’t end up binge eating in those eight hours.

2. Don’t Eat Any Sugar

One of the biggest contributors to weight gain is eating sugar [4]. And you won’t just find it in processed foods, sodas, and candy bars.

While a glass of fruit juice might give you a great boost of vitamins, you’re taking on a lot of fructose, which can cause significant blood sugar spikes [5]. And those will make it very difficult to lose weight at the rate of a pound a day.

“Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea, and some types of cancer.” - Manpreet Mundi, M.D. at MayoClinic.org

3. Eat More Protein

Top view of cooked ribeye steak

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.

5. Look For Healthy Fats

A person looking at her phone in the kitchen while holding an apple

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.

7. Consume Less Alcohol

Close up shot of a woman holding wine in a kitchen

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.

FAQs

Is It Safe To Lose 30 lbs In A Month?

Yes, it can be safe to lose 30 lbs in a month.

But this will require a very carefully planned diet and supplement routine to make sure you still get all the micronutrients you need while on a strict calorie deficit diet.

Does Losing 30 lbs Make A Big Difference?

Yes, losing 30lb makes a big difference in your health and appearance.

Even an obese person starting off with 200 lbs would be 15% lighter, and this can have a hugely positive effect on heart, immune, and metabolic health.

See If You Can Speed Up Your Weight Loss Journey

Having a plan to lose 30 pounds in 30 days is a huge task, and I’ll be the first to tell you that it won’t be an easy task. But with the right approach to food intake and exercise, it is possible.

I would also suggest you start taking a natural fat burner supplement.

We’ve tested dozens of these and came up with a list of products that have shown an effective calorie burn:

Just don’t expect these to replace any of the above tips; it will still take a lot of work.


References:

  1. https://www.cdc.gov/healthyweight/assessing/index.html
  2. https://pubmed.ncbi.nlm.nih.gov/18025815/
  3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303
  4. https://www.lifelinescreening.com/health-education/diabetes/4-ways-sugar-makes-you-fat?sourcecd=WNAT003
  5. https://www.levelshealth.com/blog/why-fructose-is-bad-for-metabolic-health/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
  7. https://www.health.harvard.edu/blog/extra-protein-is-a-decent-dietary-choice-but-dont-overdo-it-201305016145
  8. https://www.hsph.harvard.edu/nutritionsource/2018/11/27/effects-of-varying-amounts-of-carbohydrate-on-metabolism-after-weight-loss/
  9. https://www.ncbi.nlm.nih.gov/books/NBK53550
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/

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