How to Lose 30 Pounds in 30 Days

Christian Coulson
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If you want to lose 30 pounds in 30 days, you have to keep in mind that this can be challenging.

It will require you to change your eating habits and sleep schedule, manage your stress, be a little more active, and more.

But if you’re reading this, I’m pretty sure you’re determined and ready to do this!

Here’s what we’ll cover in this article:

How Long Will It Take Me to Lose 30 Pounds?

How fast you’ll lose 30 pounds depends on several factors, such as:

  • Genetics
  • Metabolism
  • Eating habits
  • Health conditions
  • How active you are

Can You Lose 30 Pounds in 30 Days?

You can absolutely lose 30 pounds in a month, however, it is not an easy task.

It will take a lot of hard work and commitment, but you will feel accomplished and proud of yourself once you’ve lost all the weight.

How to Lose 30 Pounds in 30 Days

Here are 11 steps you must follow if you want to lose 30 pounds in 30 days:

1. Detox From Carbohydrates

The first step for losing 30 pounds in 30 days is to do a carb detox.

While carbs are not necessarily bad, they are the main reason many people gain weight.

• Carbs Are Digested Quickly

Carbs, especially low-glycemic ones, are digested faster than proteins and fats.

This makes you feel hungry pretty quickly after eating, which can lead to overeating and weight gain.

Here are a few reasons you keep regaining weight and how to stop it.

• Reduced Cravings

Studies have shown that fast-digesting carbs can stimulate the parts of your brain that handle cravings, pleasure, and addictions. (1)

Therefore, doing a carb detox is recommended for reducing cravings and binge eating.

If you’d like to explore more, check out this list of 8 natural appetite suppressants.

• Insulin

Hormones, such as insulin, leptin, and ghrelin play an important role when it comes to losing weight, controlling your hunger, and maintaining a healthy metabolism.

Insulin is the hormone that prevents your blood sugar from getting too high (hyperglycemia) or too low (hypoglycemia). (2)

It does this by helping your cells absorb glucose (sugar) for energy.

When you become insulin resistant, it means that your cells can’t use glucose very efficiently, which leads to high blood sugar.

Ongoing high blood sugar increases your risk of developing these health problems:

  • nerve damage
  • kidney damage
  • damage to the blood vessels of the retina, which can lead to blindness
  • heart disease
  • stroke
  • bone and joint problems
  • cataracts
  • gum infections (3)

Studies have shown that low-carb diets and intermittent fasting can improve insulin sensitivity, which will lead to lower blood sugar levels. (4)

• Leptin

Leptin is the hormone responsible for telling your brain that you’re full.

Since leptin is produced by your body’s fat cells, the more body fat you have, the higher your leptin levels will be. (5)

The size of your fat cells also affect how much leptin you produce.

Therefore, someone who is overweight or obese will have higher leptin levels. (6)

If you’re leptin resistant, it means that even though you’re producing leptin, your brain doesn’t see it. (7)

When your brain doesn’t receive the leptin signal, it thinks that you’re starving, even if you’ve already had enough to eat.

This causes your brain to encourage eating more and burning fewer calories in order to conserve energy. (8)

You’re basically gaining weight due to being unable to control your hunger.

• Ghrelin

Ghrelin is the hormone responsible for telling your brain that you’re hungry.

When you’re in a calorie deficit, your ghrelin levels increase, which leads to more hunger. (9)

When you detox from carbs, you need to increase your protein intake.

Studies have shown that eating lots of protein can decrease the production of ghrelin. (10)

How to do a Carb Detox

A carb detox is not something that you want to sustain for a long time.

You could simply do a quick 1-week detox where you aim to eat less than 30 grams of carbs per day.

Most of these carbs should come from green, non-starchy vegetables, such as artichokes, asparagus, Brussel sprouts, and broccoli.

TAKEAWAY

Do a 1-week detox where you eat less than 30 grams of carbs per day.

A carb detox will help reduce cravings and overeating, improve your insulin sensitivity, and keep your hormones in check.

Start your journey to losing 10-21 pounds in just 21 days.

Get the free 21-Day Fat Loss Challenge training guide!

21-Day Fat Loss Challenge free training guide

2. Cut Back on Processed Foods and Sugar

When you’re detoxing from carbs, you’ll most likely be detoxing from sugar as well.

Processed and sugary foods are high in calories and low in vitamins, minerals, and fiber.

Not surprisingly, studies have shown that sugary drinks significantly contribute to weight gain and obesity. (11)

A diet high in sugar can also lead to insulin resistance and excess belly fat (visceral fat).

Belly fat is the dangerous fat that surrounds the organs in your stomach and can cause several health complications if there’s too much of it.

Therefore, consider cutting down on sodas, sweetened teas, fruit juices, and sports drink.

Here are 10 “healthy” foods that are making you gain weight.

TAKEAWAY

Sugary foods tend to be high in calories, addictive, and provide no nutritional value. Therefore, if you want to lose 30 pounds in 30 days, you must eliminate them.

3. Forget About Alcohol

This might not come as much surprise, but if you want to lose 30 pounds in 30 days, you should remove alcohol from your diet.

Here are several ways alcohol can prevent you from losing weight:

Alcohol is basically “empty calories”

The term “empty calories” means that alcohol contains lots of calories, but has no nutritional value at all.

To put things into perspective, there are about 160 calories in one 12 oz can of beer.

By comparison, the recommended calorie count for a snack is about 175 calories.

And you can easily drink more than one can of beer in a few minutes

Drinks that contain mixers, such as soda or fruit juice, can come with even more calories.

Alcohol has more calories than carbs and protein

Both carbs and protein have 4 calories per gram while alcohol has 7 calories per gram.

And remember, calories from alcohol are “empty calories” so they’re pretty much useless.

Alcohol is digested first and causes your body to store fat

Since alcohol is basically poison, your body will digest it first before even thinking about processing carbs or fats. (12)

When your body focuses on burning alcohol, the excess food ends up getting stored as fat.

Alcohol can harm your liver

Your liver’s main function is to “filter” any weird substances that enter your body, such as drugs and alcohol.

Drinking too much alcohol can lead to a build-up of fats in the liver (alcoholic fatty liver).

This can damage your liver and affect how well you process and store carbs and fats, which can make it difficult to lose weight.

Excess belly fat or “beer gut”

You’ve probably heard people joke about “beer gut,” but this is an actual condition.

Alcohol, just like sugary foods, is easy to over-consume and can lead to weight gain.

The body tends to store this excess fat in your abdominal area.

Alcohol can lead to poor food selection

Doesn’t matter how disciplined you are, drinking too much alcohol can cause you to fall off the wagon.

Not only that, but it also makes you hungrier.

A study showed that drinking alcohol can significantly increase your hunger levels. (13)

Want to explore more? Check out this article on alcohol and weight loss.

TAKEAWAY

Drinking alcohol makes your body focus on getting rid of alcohol instead of burning fat, which leads to excess belly fat.

It also has more calories per gram than carbs and protein, can damage your liver, and lead to poor food selection.

4. Drink More Water

Another great and simple way to lose 30 pounds in 30 days is to drink more water.

Here are a few ways water helps you lose weight:

• Suppressing Appetite

Bumping your water intake will help you lose weight by naturally suppressing your appetite.

Drinking water causes your stomach to stretch, which will serve as a satiety signal.

A study found that people who drank water before a meal lost 44% more weight than those who didn’t drink anything. (14)

• Water Helps Reduce Body Fat

Drinking water actually increases your metabolic rate.

This means that your body burns calories just by trying to process, absorb, and excrete water.

A study showed that drinking 500 mL of water increased energy expenditure by 24% within 60 minutes of ingestion. (15)

Another study suggests that drinking 50 oz of water above the recommended daily water intake for your body weight can lead to a significant decrease in body weight and body mass index. (16)

• Water Helps You Detox

Drinking enough water will help your body flush out toxins, which will keep your gut healthy and prevent constipation and bloating.

How Much Water Should I Drink to Lose Weight?

It’s recommended that you drink 1/2 oz of water per pound of body weight each day.

If you want to lose weight, you could add an extra 50 oz of water per day, just like the study mentioned above.

Example: How much water should a 200 pound woman drink to lose weight?

Using the 1/2 oz per pound of body weight rule, it’s recommended for a 200 pound woman to drink 100 oz of water per day.

For weight loss, you could add an extra 50 oz.

Which brings the total to 150 oz of water per day.

You can explore more in my article on how drinking more water can help you lose weight.

TAKEAWAY

Drinking water can help you reduce your appetite, burn belly fat, and detox your body.

It’s recommended that you drink 1/2 oz of water per pound of body weight + an extra 50 oz if you’re looking to lose weight.

5. Eat More Protein

Protein is the most important nutrient when it comes to losing weight and keeping a great body composition.

A high protein diet will speed up your metabolism, reduce appetite, and keep your skin, joints, hair, and nails healthy.

Thermic Effect of Food (TEF)

TEF is a term used to describe how many calories you burn by trying to digest and metabolize food.

Protein has the highest thermic effect compared to carbs and fats. (17)

  • Protein: 20-30%
  • Carbs: 5-10%
  • Fats: 0-3%

For example, if you ate 100 calories worth of protein, you’d burn 30 calories by simply trying to digest it.

Foods high in protein include steak, chicken, turkey, egg whites, fish, cheese, and more.

If you’re having trouble getting enough protein in your diet, you can add some whey protein.

If you’re a vegan, here are some great plant-based protein powder options.

TAKEAWAY

Protein will help you boost your metabolism, keep you full for longer, and keep your hair, skin, joints, and nails healthy.

6. Eat More Fiber

Fiber will help you stay full for longer by slowing your digestion. (18)

This will also prevent your blood sugar from spiking and crashing, which would normally leave you feeling tired, sluggish, and hungry. (19)

A study done in women showed that each gram of fiber eaten was associated with 0.5 pounds of weight loss and 0.25% less body fat over 20 months. (20)

This other study showed that people who drank a high fiber and high protein drink before meals showed less desire to eat, which can lead to weight loss. (21)

Example of high-fiber foods are fruits, vegetables, whole grains, legumes, nuts, and seeds.

Since your goal is to lose 30 pounds in 30 days, you’d want to stick to complex carbs, vegetables, and fruits low in sugar.

Complex Carbs to Lose 30 Pounds in 30 Days

Complex carbs contain needed nutrients and are digested slower than simple carbs.

Here are a few complex carbs you can eat:

COMPLEX CARBS
Lentils
Quinoa
Kidney beans
Rolled oats
Sweet potatoes
Yams
Squash
Pinto beans

Fruits to Lose 30 Pounds in 30 Days

Since they contain lots of vitamins and minerals, fruits are generally healthy, however, some of them can be very high in sugar.

Here are some fruits you’d want to eat and avoid if you want to lose 30 pounds in 30 days:

FRUITS TO EAT FRUITS TO AVOID
Blueberries Bananas
Blackberries Pineapple
Raspberries Passion-fruit
Strawberries Fruit juices
Avocado Dried fruit
Lemon and Limes Mangos

TAKEAWAY

Fiber slows digestion, which will keep you full for longer and prevent your blood sugar from spiking and crashing.

7. Decrease Your Calories

It doesn’t matter which diet you choose, eating fewer calories than you burn is the most important factor when it comes to losing weight.

However, if you limit carbs, cut sugar, and focus on vegetables and protein, you shouldn’t have a problem with calories at all.

You should be right on track to lose those 30 pounds in 30 days.

TAKEAWAY

Regardless of the diet you choose, being in a calorie deficit is crucial for losing weight. Cutting sugars and reducing your carb intake are easy ways to reach a calorie deficit.

8. Add Resistance Training

Resistance training is crucial for maintaining muscle mass, bone density, and boosting your metabolism.

Because you don’t want to end up “skinny fat” or with flabby arms, right?

Resistance training will help you increase your muscle mass, which will make you burn more calories while at rest (BMR). (22)

This makes it super easy to lose weight.

A study found that just 10 weeks of resistance training can increase lean muscle mass by 3 pounds, burn 4 pounds of fat, and boost your metabolism by 7%. (23)

How to Add Resistance Training

The most common form of resistance training is weight lifting.

You can start by lifting weights at least 3 times a week.

Aim to lift a weight that’s challenging for you, but not too heavy that you can get hurt.

Here’s an article on why women should lift weights and why it won’t make them bulky.

TAKEAWAY

Resistance training burns more calories than other forms of exercise. It will also help you build muscle, which will keep you toned and speed your metabolism.

9. Add Some Low Intensity Cardio

Cardio is another great tool to burn a few extra calories.

If you want to lose 30 pounds in 30 days, I highly recommend that you add a daily 30-minute walk to your routine.

A study showed that people who did cardio 5 times a week were able to lose over 10 pounds without even changing their diet or daily routine. (24)

Here’s an article on how walking can help you lose weight.

TAKEAWAY

A quick daily 30-minute walk is an easy way to burn a few extra calories.

10. Add HIIT Cardio

High Intensity Interval Training (HIIT) is basically doing short bouts of high-intensity exercise followed by a few seconds of rest.

HIIT workouts are super high intensity and should only last about 10 minutes.

Here’s an example of a HIIT workout:

  • 2-minute light jogging warmup. (2 minutes)
  • 4 rounds of 20-second sprints followed by a 40-second rest. (4 minutes)
  • 4-minute cooldown (4 minutes)
  • Total time = 10 minutes

HIIT workouts stimulate your muscles the same way resistance training does so it’s important that you get enough rest and recover properly.

If you’d like to explore more, here’s an article I wrote about the difference between HIIT, MISS, and LISS for fat loss.

TAKEAWAY

HIIT cardio is another great way to make sure that you’re building muscle and burning a few extra calories.

11. Get Enough Sleep

The last step for losing 30 pounds in 30 days is to get enough sleep.

Many people take it for granted, however, this is super important for weight loss and your overall health.

Lack of sleep can cause hormonal alternations that increase hunger and reduce energy expenditure, which can lead to weight gain.

Increased Cortisol

Lack of sleep can increase your levels of cortisol (the stress hormone).

This increase in cortisol levels can lead to craving processed and sugary foods. (25, 26)

Unbalanced Hunger Hormones

Lack of sleep can decrease the production of leptin and increase the production of ghrelin. (27)

Not surprisingly, studies have shown that lack of sleep and low-quality sleep are linked to obesity. (28, 29)

Tips for Getting Good Quality Sleep

The National Sleep Foundation recommends 8-10 hours of sleep for teenagers, 7-9 hours for young adults and adults, and 7-8 hours for older adults. (30)

Here are a few tips to get good quality sleep:

  • Keep your room under 70 degrees.
  • Make the room as dark as possible by disconnecting electronics.
  • Avoid using your phone, computer, or watch TV an hour prior to bedtime.

TAKEAWAY

Getting enough sleep will help you reduce cravings and keep your hormones in check. If you’re an adult, aim to get between 7-8 hours of sleep each night.

List of the steps to lose 30 pounds in 30 days

Will I Have Loose Skin After Losing 30 Pounds?

This will depend on your skin’s health and age.

Older skin tends to be less elastic and might not shrink back as well.

However, most people don’t end up with loose skin after losing 30, 40, or even 50 pounds.

It is typically when losing more than 50 pounds that you might see some loose skin.

For example, I lost 46 pounds when I went down from 190-144 pounds and did not have any signs of loose skin.

My weight loss transformation failure.

Where Is the First Place You Lose Weight on Your Body?

The absolute first place most people tend to lose weight from is their organs (visceral fat), which is the bad kind of fat.

This is one of the reasons why you can be losing weight but not inches.

Where you lose weight next will depend on the following things:

  • gender
  • genetics
  • metabolism
  • hormones

Since we’re all different, it’s a bit complicated to say exactly where this will be.

But for most people, the first place you put fat on is the last place it comes off from.

Where is the first place you lose fat in your body? Body fat distribution between men and women.

Where Do Women Lose Weight First?

Women tend to lose weight all over but store more fat in their hips and thighs, which is what gives them a pear-shaped body. (31)

This is because they’re designed to support pregnancy and childbirth.

Due to this, it’s a little more difficult for women to lose weight from those areas.

Where do Men Lose Weight First?

Men, however, tend to store more fat in their abdomen, which gives them a more apple-shaped body.

Men typically lose weight from the abdominal area first.

Lose 30 Pounds in 30 Days With Intermittent Fasting

Another great tip for losing 30 pounds in 30 days is to use intermittent fasting.

Intermittent fasting is basically cycling between periods of eating and fasting.

It doesn’t tell you which foods to eat, but when to eat them.

The most common form of intermittent fasting is the 16/8 method.

This means that you will fast for 16 hours and have an 8-hour eating window.

For example, you could eat your last meal at 8:00 p.m. and have your first meal at 12:00 p.m. the following day.

This will help prevent snacking at random times, reduce your blood sugar, and benefit insulin resistance.

If you’d like to explore more, here’s an article I wrote about what happens to your body when you fast.

Losing 30 Pounds in 30 Days Without Pills

A lot of people try buying weight loss pills that promise quick results.

Unfortunately, these pills are just a marketing technique and don’t really work.

Not surprisingly, studies have found that liquid diets and over-the-counter weight loss pills are not linked to weight loss. (32)

You’d be better off investing in a great weight loss program and nutritious foods, than wasting money on “magic pills” that have no effect on weight loss.

There’s no substitute for hard work.

Lose 30 Pounds in 30 Days Challenge

Let’s face it, losing 30 pounds in 30 days can be quite the challenge.

But knowing exactly which foods to eat, when to eat them, and how much to eat can make things easier.

Finding a group of people who have the same goal as you and keep you accountable also makes it more motivating and easier to reach your goal.

All of these things (and more) are covered in this 21-Day Fat Loss Challenge.

If you’re ready to start your weight loss journey, Avocadu’s 21-Day Fat Loss Challenge is the place to start!

This plan helps men and women lose 10-21 pounds in just 21 days and can be repeated as many times as you want.

21-Day Fat Loss Challenge Free Training Guide

Get the 21-Day Fat Loss Challenge FREE Training Guide

Start your weight loss journey with this FREE guide!

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