How To Lose 30 Pounds In A Month? (2024)

• August 30, 2023
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How to lose 30 pounds in a month? First of all, it is not realistic to lose 30 pounds in a month. But it is realistic to lose 5 to 7 pounds in the first week and then 1 to 2 pounds a week after that. So, a realistic weight loss in a month is about 11 to 12 pounds but 30 pounds is unrealistic and unhealthy.

It takes about 12 to 14 weeks to lose 30 pounds, sometimes it can take a little longer depending on the person. To lose weight you need to be in a caloric deficit, and you need to be able to burn more calories than you consume that’s what a deficit is.

How to lose 30 pounds in a month? Photo credit: iStock-Prostock-studio

Your diet is 80% of the battle when it comes to weight loss and the types of foods you should be consuming are fruits, veggies, whole grains, legumes, lean meats like chicken, turkey, fish, etc. Some of the foods you want to stay away from that are processed and high in calories are potato chips, crackers, cookies, pretzels, fast food,

To lose one pound per week you need to be in a caloric deficit of 500 calories daily. And to lose two pounds per week you need to be in a caloric deficit of 1000 calories daily. There was a research study in about 16,000 adults where it showed that consuming a higher number of processed foods was tied to excess bodyweight particularly among women.

Other studies have linked sugar sweetened beverages, soda, fruit juice, sport drinks to weight gain and obesity. If you choose to drink water over consuming these beverages it will be tremendously helpful when it comes to your personal weight loss.

Fiber Foods

Consuming more fiber foods like fruits, nuts, seeds, and vegetables will make you fuller and suppress your appetite.

Eating Protein

Eating more protein will make you reduce your caloric intake by suppressing your appetite and making you eat less food.

Drinking More Water

Drinking water will make you signal to your brain that your stomach is full, especially if you drink up to 8 glasses of water per day. There was a research study in 24 adults that showed that drinking 17 ounces of water 30 minutes before breakfast decreased total calorie intake by 13%.

Cardiovascular Training

Exercise and some form of physical activity is critical in your overall weight loss. Incorporating some form of weekly aerobic exercise in your routine is impactful whether it be swimming, walking, dancing, gardening, cycling, jogging, etc.

Resistance Training

Adding resistance training is important as well when it comes to your weight loss. And that strength training can be body weight workouts like push-ups, sit-ups, planks, crunches, resistance bands, dumbbell free weights, weight lifting machines, etc.

Some other things you should be doing to help you lose weight safely are:

• getting proper sleep,
• reducing stress,
• minimally consuming alcohol,
• avoiding fat diets,
• using a food journal to count your calories and keep yourself accountable etc.

The Bottom Line it is not realistic to lose 30 pounds in a month. But it is possible to lose 30 pounds in about 12 to 14 weeks with a structured diet and exercise program.

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