Can you lose 30 pounds in 30 days? We’re often asked this question by readers who have a lot of weight to lose or need to trim down fast for a vacation or other big event.
Trying to lose 30 pounds in 30 days is a challenging target, but it doesn’t have to be impossible. By changing some of your habits, adopting a balanced weight loss diet, and getting more active, you can quickly and safely shed the pounds.
There are also some supplements and other products you can try to slim down fast for a special event or just want to appear and feel better. In this article, we’ll explain how to lose 30 pounds in 30 days using a range of fast but healthy tricks.
Weight Loss Supplements to Lose 30lbs in 30 Days
If you want to find out how to lose 30 pounds in 30 days without exercise, weight loss supplements may hold the answer. While it may sound too good to be true, there are safe, over-the-counter fat burning products available that can help you shed weight quickly- even when you’re sleeping!
Weight loss supplements usually contain ingredients that offer the following benefits:
- Increasing your fat-burning rate
- Suppressing your appetite to help you reduce your calorie intake
- Boosting your energy levels to make it easier to get physically active
- Improving your mood to tackle comfort and emotional eating
To get the most effective weight loss supplement to help you lose 30 pounds fast, you should try to find a product that provides more than one of these effects. Therefore, your supplements will help you create a calorie deficit in more than one way, increasing how fast you slim down.
Weight loss supplements are safe for most adults over the age of 18. However, they can have some side effects, including an upset stomach and headaches. We recommend checking the manufacturer’s information to check if they come with any known side effects. Many contain caffeine, a stimulant found in coffee that may increase fat burning and boost your energy levels. If you struggle with falling or remaining asleep, we recommend looking for a caffeine-free weight loss product.
Most weight loss supplements are unsuitable for pregnant and breastfeeding women and people with health conditions like hypertension and diabetes. If you’re unsure whether a diet supplement is suitable for you, you should first ask your doctor.
If you need to lose 30 pounds and want to boost your weight loss with supplements, you can find our list of the ten best fat-burning products here.
Here’s the best natural supplement to lose weight fast and safely
Weight Loss Program to Lose 30 Pounds in 30 Days
There are many weight loss programs to help you lose 30 pounds in 30 days, but do they work? Any program that restricts your calories and includes a combination of cardiovascular and resistance-based exercises will create the calorie deficit necessary to shed pounds quickly. However, some are healthier than others.
What makes the best weight loss program to lose 30 pounds in 30 days will vary from person to person. Before you purchase a subscription, we recommend looking out for the following features:
- Flexibility to adapt the meals and exercise routines to suit your needs and lifestyle
- Enjoyable recipes/pre-packaged meals that are to your taste, so you don’t feel deprived
- Meal plans with high nutritional content, including plenty of fresh vegetables, protein, and healthy fats
- Easy-to-follow meal preparation guides and exercise plans
- Value for money and affordability
- Access to support from expert fitness and nutrition professionals
- Positive customer and expert reviews
Lose 30 Pounds in 30 Days Meal Plan
If you’re up for the 30 pounds in 30 days challenge, you’ll need to take a look at your eating habits. While there’s no one-size-fits-all diet solution for a 30-pound weight loss, studies show that a ketogenic diet can help you lose a large number of pounds quickly without any significant side effects.
Even better, a ketogenic diet offers a range of health benefits. These include reduced harmful cholesterol levels, which could help prevent serious problems like heart attacks and strokes.
A ketogenic diet reduces your carbohydrate intake to just 20g-50g daily. However, it is rich in high-protein and high-fat foods like meat, eggs, cheese, cream, and nuts. You can also eat plenty of nutritious, fibrous vegetables. It forces your body to break down fat stores into ketones, which you burn instead of carbs for energy. This mechanism leads to the rapid weight loss associated with the keto way of eating.
Counting Calories to Lose 30 Pounds in 30 Days
While it may sound ridiculously obvious, the only way to lose weight quickly is to create a calorie deficit. This term means burning off more calories through your daily activities than you consume in the food you eat. For most people, this means keeping a close eye on their calorie intake.
Counting calories is a crucial part of any lose 30 pounds in 30 days diet and exercise plan. As this study from the New England Journal of Medicine shows, many people who say they find it hard to lose weight when dieting significantly underestimate how many calories they actually eat. Furthermore, it showed that many people overestimated how physically active they were.
Therefore, if you’re embarking on a ’30 days, 30 pounds’ diet, we recommend weighing your portions and recording exactly how many calories you eat daily throughout the 30 days. This method will stop you from accidentally overeating and can help train you to eat a more suitable amount for weight loss.
People trying to lose 30 pounds need to eat fewer calories than their body needs to maintain a stable weight. You can use this tool to discover how many calories you need to eat to keep your weight stable, and then aim to eat at least 500-750 fewer calories every day.
How to Lose 30 Pounds in 30 Days with Exercise
While your heart might sink at the thought of hitting the gym, the truth is that the fastest way to lose weight in 30 days is to combine extra physical activity with a calorie-restricted, high protein diet. To lose a large number of pounds quickly, you’ll need to create a large calorie deficit, which means burning off more energy than you eat.
Trying to create a large enough calorie deficit to lose 30 pounds in 30 days through diet alone is likely to leave you hungry and potentially lacking vital vitamins and minerals. Therefore, the healthiest way to attempt it is to cut some calories from your food while trying to burn off more through exercise.
The positive news is that you have a lot of choices when it comes to trying to lose 30 pounds in 30 days with exercise. If you have a gym membership and are willing to do challenging workouts, this will certainly help you towards your ambitious goal. However, plenty of free options don’t require splashing out on any specialist equipment. Try to find one or more exercise forms that you enjoy so that your new routine is easier to stick to.
So, what are the best exercises to lose weight quickly? There should be an option on our list to suit any budget and fitness level.
Walking is one of the most low-effort and convenient ways to burn more calories and help you lose 30 pounds in 30 days because it is free and doesn’t require any equipment. It’s also a good option for beginners with low fitness levels who want to become more physically active. It’s also perfect for people who need a low-impact exercise that doesn’t place strain on their joints.
Walking burns more calories than you might imagine. In just 30 minutes, a 155-lb person can burn around 167 calories walking at a moderate four mph pace. The more weight you’re carrying, the more calories you can burn, with a 185-lb person burning off an impressive 200 calories walking at the same speed.
Walking is easy to fit around your day-to-day life, and the calorie burn soon adds up when you try to add in extra steps whenever you can. As well as scheduling as many walks as you can during the week to lose 30 pounds in 30 days, you can try a few other tips to burn off a few extra calories. You could:
- Take your dog for an extra walk a few times a week
- Take the stairs instead of the lift whenever you can
- Walk to the nearest shops instead of taking your car
- Walk to work if it’s near enough to your home, or park further away and walk the last part of the journey
- Take a short walk during your work breaks
- Walk around your home while you wait for the kettle to boil, the dinner to cook, or the television ad break to finish
2. Jogging or Running
If you want to shift even more fat and find walking too low-impact, you could try speeding up to a jog or even a run for a great cardiovascular workout. It’s just as convenient as walking, although it could be tougher on your joints.
A 155lb person can burn 298 calories jogging at a five mph pace for 30 minutes, increasing to 355 calories if you weigh 185 pounds. Overall, the calories burned increases, the faster you run, and the more you weigh.
Adding in several 30-minute runs per week could significantly increase your calorie deficit and help you towards your goal of losing 30 pounds in a month.
3. High-Intensity Interval Training (HIIT)
How can I lose 30 pounds in 30 days? The answer may lie in HIIT training. High-Intensity Interval Training (HIIT) is a type of cardiovascular workout where you perform short bursts of physical activity at your highest possible intensity with breaks in between.
During your active bursts, it’s essential to work as hard as you possibly can. The high-intensity bursts should last between 20 and 90 seconds. Some HIIT workouts involve purely cardiovascular activity, while others incorporate exercises with weights or resistance bands to help build muscle while burning calories.
So, how does HIIT training help you lose weight quickly? Research shows that participants who engaged in HIIT-style workouts lost around 38.5% more weight than those who engaged in more traditional, continuous cardio workouts.
There are a couple of theories about why HIIT workouts may be more effective than regular workouts. The first is that this type of exercise may give you a metabolism boost for a day or so after finishing the training, allowing you to burn more calories even when you’re not exercising. Also, HIIT-style exercise may temporarily suppress your appetite, making it easier to eat less.
While the jury’s out about just why HIIT training is so effective for weight loss, there’s no doubt that it’s an excellent addition to your routine if you’re trying to figure out how to lose 30 pounds quickly. If you have a gym membership, ask whether your fitness center runs any HIIT exercise classes that you can join. Alternatively, there are a wide range of HIIT workouts available on online platforms like YouTube that you can follow in the privacy of your own home.
4. Weight Training
‘I want to lose weight in 30 days- do I need to weight train?’
The answer is probably yes, provided you don’t have any health conditions that make weight training unsuitable for you. Just like any type of physical activity, weight training burns calories. Therefore, it contributes to creating that all-important calorie deficit that you need to lose 30 pounds in one month. It can also help make you stronger and increase your lean muscle mass.
However, there is another good reason for including weight training in your weight loss exercise plan. Various studies show that regular weight training increases your overall metabolic rate. Therefore, you’ll burn more calories over the course of the day, even when you’re resting.
Other studies show that your body may carry on burning off energy for some time after you finish an intense weight-based workout. Therefore, weight training is a superb way to burn off as many calories as possible both during and after your exercise session.
If you can’t do high-impact exercise like running or weight training because you have a joint condition like arthritis, swimming could be a good option for you. Furthermore, it’s a great way to lose weight for anyone who wants an enjoyable and relaxing form of exercise.
Swimming is gentle on the joints but still provides a decent cardiovascular workout. Don’t underestimate swimming for weight loss simply because it’s low-impact- it still packs a punch when it comes to burning calories. According to Harvard Health, the average 155lb person burns off 223 calories after just 30 minutes of swimming, while a 185lb individual could burn as many as 266 calories. However, the precise number of calories you’ll burn depends on various factors, including your pace and which stroke you use.
Other Quick and Dirty Tricks to Lose 30 Pounds Quickly
The methods we’ve already described are the most essential and useful steps to take if you want to know how to lose 30 pounds in a healthy way. However, it doesn’t end there. We’ve got several other clever weight loss tricks for people that want to know, ‘how do I lose 30 pounds in 30 days?’
Once you’ve tackled your exercise and meal regime and considered adding a weight loss supplement, we recommend adding in some of these other methods to maximize your weight loss. Plenty are easy to incorporate into your lifestyle with hardly any cost or effort.
Eliminate Processed Foods
Processed foods have a high calorific content without providing much in the way of essential nutrients to maintain a healthy body. They include most fast foods, chips and other savory snacks, candy, and some instant ready meals.
A large-scale study found that adults who eat a diet high in processed foods are more likely to be overweight or obese, and the risk is higher if you are female. Therefore, any 1 month diet plan to lose 30 pounds should minimize or, ideally, completely cut out processed and fast foods.
Drink More Water
There’s a lot of scientific evidence that shows that drinking plenty of water can help you shed pounds. Many people mistake thirst for hunger, eating unnecessary calories when they actually need a glass of water. Filling up on water can also suppress your appetite, allowing you to eat fewer calories without feeling deprived.
Staying adequately hydrated also helps support a healthy metabolism. In fact, drinking water may temporarily slightly increase the number of calories you burn for a short time afterward, especially if it is cold.
So, how much water should you drink if you want to lose 30 pounds? There’s no hard and fast answer to this question because it depends on several factors, including your age, sex, weight, and activity level. However, as a rule of thumb, most people should aim to drink eight 8-ounce glasses of water every day, equivalent to around half a gallon.
Cut Out Liquid Calories
While we’re on the subject of drinking, a great way to cut out unnecessary calories is to turn your attention to some of the beverages you choose. While it’s essential to make sure you drink plenty of water when you’re trying to lose weight, there are other drinks that you may wish to cut out altogether.
Many people forget to consider the fat and sugar in their drinks, but the truth is that beverages can contain a lot of hidden calories. Milky takeaway coffees, especially those with added cream and syrups, can seriously sabotage your weight loss efforts. Energy drinks, non-diet sodas, and even fruit juice are high in sugar and, therefore, calories, so cutting them out altogether can help create the deficit you need to lose 30 pounds quickly.
Ideally, you should aim to replace most of your sugary or fatty beverages with plain old water. However, if you want something with a bit more flavor, you have plenty of options available. Adding slices of lemon or other citrus fruit to cold water can make it tastier and more appealing. If you’re craving a caffeine hit, black coffee and tea are both low in calories.
If you can’t face taking your favorite beverage black, swapping whole milk for skimmed and using low-calorie sweeteners instead of sugar can help minimize its impact on your weight loss efforts.
Take a Glucomannan Supplement
Glucomannan is a viscous dietary fiber that can help you lose weight when taken as a supplement. It swells up inside your stomach when it comes into contact with water, giving a sensation of fullness. This effect can suppress your appetite, helping you consume fewer calories overall and feel less deprived on a calorie-controlled diet.
Research shows that taking glucomannan helped test participants lose more weight than a reduced-calorie diet alone. Therefore, it’s well worth considering if you find that you feel uncomfortably hungry on a lose 30 pounds in 30 days diet.
However, bear in mind that some weight loss supplements already contain glucomannan as one of their active ingredients. If you’ve decided to use weight loss supplements as part of your weight loss plan, check the ingredients list before you start taking glucomannan as well. Otherwise, you could end up taking more than the recommended daily dose.
Keep Unhealthy Foods Out of Sight
When it comes to losing weight quickly, the old saying ‘out of sight, out of mind’ holds true. If you find it challenging to resist high-fat and high-calorie snacks, the best approach is to keep them out of the house all together to avoid temptation.
However, if this isn’t possible because other members of your household aren’t prepared to give them up, you may need to get crafty to keep cravings at bay. If you can’t see those tasty but unhealthy snacks, you’ll be less likely to reach for them. So, do whatever you can to keep them out of your eye line. Hiding them away in cupboards is a good strategy. If you don’t have space, you could place them in opaque jars or containers so that they’re concealed. Making it just that little bit more difficult to get hold of the sweet stuff will allow you to think about whether you really want to eat it and, hopefully, make a healthier choice.
That said, you can also use this tip in reverse. Keep healthy, low-calorie foods like fibrous vegetables and fruits close to hand so that you’re more likely to choose them when hunger strikes. Having healthy snacks readily available can also help your whole family make healthier eating choices.
Get Plenty of Sleep
While sleep may not seem particularly crucial when you’re trying to lose weight, it’s essential to consider it. Research shows that individuals who don’t get enough high-quality sleep are more likely to be overweight or obese than people with a healthy sleep routine.
So, how exactly does getting enough shut-eye help you lose weight? Scientists are still researching this phenomenon, but it’s known that sleep deprivation causes an increased appetite due to higher levels of the hormone ghrelin in the body. Therefore, you’re more likely to feel hungry when you haven’t had enough sleep. Furthermore, it appears that people find it harder to resist unhealthy meals and snacks when they’re short on sleep.
Ideally, you should aim to get between 7-9 hours of sleep every night. The exact amount you need depends on your age, activity levels, and health status.
Hopefully, we’ve convinced you that focusing on your sleeping habits is essential when you’re trying to lose 30 pounds fast. However, this is often easier said than done. If you’re struggling to get forty winks, the following tips may help:
- Cut down on caffeine and other stimulants that may interfere with sleep, especially closer to bedtime
- Reduce your alcohol intake in the time before you go to bed
- Try to cut back on screen time in the hours before bedtime, as the blue light from device screens may make it harder to fall asleep
- Increase your physical activity during the day, but not immediately before bed
- Although it’s important to remain well hydrated, try to cut back on your fluid intake before bed if waking up to use the bathroom affects your sleep
- Spend some time before bed doing calming activities such as reading, gentle yoga, or crafting
- Enjoy a hot shower or bath just before you want to go to sleep
- Build up an association between sleep and your bedroom by keeping your bed for sleeping and sex only
If you frequently have problems falling or staying asleep, this may be a sign of a physical or mental health problem. We recommend consulting your healthcare provider to check for an underlying cause and support with your sleep problems.
Q: Can you lose 30 pounds in a month?
A: Generally, it’s healthy to aim to lose between 1-3 pounds of weight per week. However, people tend to lose weight more quickly at the beginning of a weight loss plan or if they are significantly overweight or obese. While losing 30 pounds of weight in a month is an ambitious target, you may be able to lose this amount or get close to it using the tips in this article.
Q: How long will it take to lose 30 pounds?
A: With a moderate exercise and diet plan, most people will take several months to lose 30 pounds. However, you may lose weight quicker than this if you are carrying a lot of extra pounds or use some of the methods we described earlier on this page.
Q: Is losing 30lbs noticeable?
A: Losing 30lbs is a significant weight loss, so you should be able to see a noticeable difference no matter what your body frame is or how much you weighed at the start. However, exactly how much difference you will see depends on where you shed the weight first and your body type.
Q: Will losing 30 pounds cause loose skin?
A: Losing around 30 pounds shouldn’t cause loose skin. However, shedding significantly more than this very quickly could lead to sagging or excess skin. While you’re losing weight, take care of your skin by keeping it well-moisturized to help it bounce back into shape, especially if you are overweight or obese to start with.
Q: How do you get rid of fat on your lower stomach?
A: There is no way to spot-treat fat on your lower stomach. The only way to get rid of it is to reduce your overall body fat percentage using a healthy, calorie-controlled diet and exercise. Taking fat-burning supplements may help. As you lose weight, you will shed fat from all over your body, including your lower stomach.
Q: Why is it so hard to lose weight after 30?
A: Losing weight can be more challenging after turning 30 than it was in your twenties. Your metabolism tends to slow down in your thirties, so you burn calories less quickly, which may result in a higher body fat percentage. You may also develop unhealthy eating habits if you’re trying to juggle a stressful career and kids. However, it’s not all doom and gloom. It’s entirely possible to lose weight after 30 by keeping active and keeping a close eye on your eating and sleeping habits.
The Bottom Line
While it’s no easy task to lose 30 pounds in a month, it’s certainly not impossible. Even if you don’t hit your 30-pound target, you should still lose a significant amount of weight using the easy-to-follow tips in this article.
These tips will work best if you combine several at once. Sticking to a calorie-controlled, high-protein ketogenic diet while increasing your physical activity is a sure-fire way to lose 30 pounds quickly, and you can speed up your results even more if you take a weight loss supplement. You should also focus on improving your sleep, staying well-hydrated, and cutting out the ’empty’ calories from junk foods and beverages.
If you have any known health conditions or are pregnant or breastfeeding, we recommend checking with your doctor before trying any weight loss tips suggested in this article or elsewhere. Your doctor can advise you on reaching and maintaining a healthy weight in a safe way for you.