30 pounds in 30 days is a difficult but attainable goal. To do this, you should follow an intermittent fasting schedule, undertake HIT exercise four times a week, and lift weights three times a week. Losing 30 pounds in 30 days diet plan is actually not a difficult mision if you follow Kerri Ann Jennings. Today, Kerri Ann Jennings will introduce you detailly how to achieve losing 30 pounds in 30 days.
Here are a few pointers to help you achieve your objective.
How long should it take to lose 30 pounds?
If you’re aiming for healthy weight loss, it’s reasonable to aim for 1 to 2 pounds per week. Sticking to this weight loss plan will help you lose 30 pounds in 4 to 7 months and create new habits to help you maintain that weight for longer.
However, there are also many factors that affect the speed of weight loss, such as:
- Gender, age
- Eating habits
- Health conditions
- Baseline activity level
Consult your doctor or dietitian for advice on a suitable weight loss plan for you before starting.
Can you lose up to 30 pounds in 30 days?
You can’t lose 30 pounds in a month, because it is not an easy task, both physically and scientifically. Let’s try a calculation:
To lose 30 pounds in 30 days, you will need to lose 1 pound per day.
That 1 pound of fat is equivalent to 3500 calories, so to lose 1 pound of weight you will have to burn 3500 calories per day.
But on average, the average person needs to consume 2000 calories (for women) or 2500 calories (for men) per day to maintain their weight.
So to consume 3500 calories per day, you would have to take in 3500 calories or more through food and burn those 3500 calories through hours of exercise – something that is only possible with Olympic athletes. (1)
Or you will have to do the impossible, which is to fast all day and exercise to burn the remaining calories. You cannot burn what you do not consume. (2)
How much weight you can lose in 30 days instead 30 pounds?
According to CDC guidelines, they say that people who lose weight and steadily (about 1 to 2 pounds per weight week) are more successful at keeping off. So a person can lose 4 to 8 pounds in 30 days.– cdc.gov
While this may look like a small and insignificant number, it takes a lot of effort and commitment, and you’ll be so proud of yourself when you’ve lost all of the weight.
So suppose it’s possible to increase the time it takes to lose 30 pounds to 60 days? Just like you can’t lose 30 pounds in 30 days, you can’t lose that much weight in 60 days. Instead, you might lose 10 to 16 pounds in 60 days, based on the above CDC guidelines.
Lose 40 Pounds In A Month Diet Plan
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Health risks of lose 30 pounds in 30 days
If still trying to lose weight quickly 30 pounds in 30 days, body weight will drop suddenly, and excessive exercise will lead to many side effects as follows:
Non-life-threatening side effects
- Hormonal imbalances
- Headaches, hair loss, irritation, dizziness, fatigue, constipation
- Irregular menstruation or Amenorrhea
Other more severe side effects
Because losing weight too fast, the body metabolizes fat rapidly, it causes the liver to secrete extra cholesterol into bile, which in turn can cause gallstones. (3)
These are pieces of solid material that form in gallbladder and block the bile duct, cause immeasurable pain, something that usually needs immediate medical attention.
Malnutrition (a.k.a. Nutritional Deficiencies)
Following a slimming diet means that you have to cut out a lot of food, or eat very few calories, thereby not being able to provide your body with all the nutrients it needs.
Malnutrition will be the cause of many diseases and complications such as anemia, mental disorders, digestive problems, skin problems, impaired bone growth. (4)
If you follow a bad fat loss diet, it will make you too short of calories, reducing the rate of energy consumption and use of energy for body activities, ie, the metabolism is slowed down. The daily calorie burn is reduced and there is a risk of additional weight gain. (5)
Because diets often restrict food to reduce calorie intake, you may not be consuming enough food or nutrients, your body will turn to other sources of energy such as muscle for energy to stay active, leading to muscle loss. (6)
Of course, if you don’t eat enough, your stomach will always be hungry and you will not stop thinking about food, and this is also the reason why it is difficult for you to pursue losing 30 pounds in 30 days.
Where do you lose weight first?
Research shows that fat loss in any area depends on gender and according to one principle is “The first place the fat is stored, tends to be the last place the fat comes off”.
Women tend to lose weight all over but store more fat in their lower bodies, this includes the upper thighs, hips and butt and also on the back of their upper arms, which gives them a pear-shaped body and they’re designed to support pregnancy and childbirth. (7)
Therefore, these areas are very difficult to lose weight, but the first area women lose is where there is less fat including the belly, breasts, and arms.
Related: How to Follow a Cutting Diet Plan for Weight Loss?
Men tend to store more fat in their abdomen, which gives them an apple-shaped body. And they also tend to lose fat first from the belly area, then the arms and finally the legs. This also makes it easier for men to lose fat than women.
But in both men and women, the absolute first place to lose weight is around vital organs, where a lot of harmful fat is stored like visceral fat. Your weight will decrease, but it will be difficult to see the change in appearances and measurements. (8)
How to lose weight fast in a month?
It’s not difficult at all, just focus and stick to the calorie deficit diet and exercise. You should aim to lose 3500 to 7000 calories per week, which equates to 500 to 1000 calories per day, which will result in the aforementioned 1 to 2 pounds loss. (9)
Combine exercise such as gym, cardio, HIIT,… to support burning more calories during and after exercise, and increase metabolism. (10)
12 Tips to lose 30 pounds in 30 days
Do intermittent fasting
The second way to lose weight fastly is using the intermittent fasting method or you can refer to the Jason Fung Diet Plan with a similar mechanism on my blog.
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods to eat but rather when to eat them.– healthline.com
There are several different ways of doing intermittent fasting but the most popular method is the 16/8 method, it involves fasting for 16 hours and have an 8-hour eating window such as 1-9 p.m, then you fast for 16 hours next. For example, this is 8 pm, you will eat until 9 pm and fast until 12 noon the next day to eat the next meal.
Following this method will help you avoid uncontrolled snacking, thereby reducing blood sugar and beneficial for insulin resistance.
Sugar should be avoided like the plague during your 8-hour eating window. Sugar’s simple carbs will go straight to fat storage. Remove the obvious offenders from your diet, such as soft drinks (11), potato chips, cakes, and cookies. Read the labels on foods like tomato sauce, fruit juice, and canned soup to see whether there are any hidden su
If you want to eat dessert but are afraid of loading sugar into your body, try this sugar free macarons recipe right away.
Drink more water
On your weight-loss journey, it’s critical to drink enough water. Have a full glass of water when you first get up, in addition to sipping from your water bottle throughout the day. You should also drink a glass of water before each meal to assist you to consume less calories. (14, 15)
Drinking water also increases metabolic rate, which means that through processing, absorbing, and excreting water, your body can also burn calories. A study supporting this states that only 500 ml water increased energy expenditure by 24% over the course of 60 min after ingestion. (16)
Eat more protein
When it comes to losing weight, protein is your best friend. It will keep you fuller for longer than carbs or fats, and it will also help you gain muscle. Muscle burns 5 times as many calories as fat, so having more of it is beneficial.
Protein has a high thermic value as well. That means that absorbing and digesting protein consumes a lot of calories. A fist-sized quantity of lean protein should be included in every meal. White meats, such as skinless chicken breast and turkey, black beans, greek yogurt, eggs, salmon, and red meat, should all be included in your protein intake.
A low calorie high volume diet will speed up your metabolism, reduce appetite, keep your skin, joints, hair, and nails healthy. (18)
Cut back on your carb intake
You must reduce your carb intake to lose 30 pounds in 30 days. In reality, you should stick to a keto diet-style eating plan with net carbs under 50 grams per day. You should only eat complex carbs in the form of plant foods like sweet potatoes, cherry tomatoes, bell peppers, and cauliflower to achieve this. Cauliflower rice can be used in place of brown rice. (19)
Related: The Mediterranean Keto Diet: food list, meal plan and recipes
Prioritize healthy fats
As well as being beneficial for your cardiovascular well-being, healthy fats will help you to lose weight. Be sure to add a decent serving of fats to each meal. Some great foods to include are olive oil, avocado oil, walnuts, and coconut oil. (20)
Get 8 hours of quality sleep
Your sleeping pattern has a big impact on your two most critical weight-control hormones, ghrelin and leptin. Ghrelin encourages you to eat more, but leptin encourages you to eat less. Your ghrelin hormone will increase and your leptin hormone will decrease if you don’t get enough quality sleep – this is a recipe for fat gain! (21)
Cortisol is also released when you don’t get enough sleep. Hunger is a side effect of cortisol.
Make it a point to obtain at least 8 hours of good sleep every night.
If you’re serious about losing 30 pounds in 30 days, quitting alcohol won’t be an issue. Alcohol is a weight-loss nightmare, with 7 calories per gram. You must commit to going dry for the next 30 days. (12, 13)
Do HIIT Training
High-Intensity Interval Training (HIIT) is the most effective kind of cardio for weight loss. It entails conducting short bursts of cardio followed by a short rest period for a series of rounds. On the treadmill, do your HIIT workout by sprinting for 20 seconds and then resting for 10 seconds. Carry on like way for another 8 rounds. (22)
Do HIIT cardio workouts 4 times per week.
Weightlifting is an important aspect of the weight-loss process. It will increase your body’s lean muscle mass as well as burn calories. Every ounce of muscular tissue increases your metabolic rate substantially.
Follow a full-body plan focused on compound exercises like squats, bench presses, and deadlifts three times per week. (23)
Cut out your salt/sodium intake
You must also reduce your salt/sodium intake in addition to cutting back on simple carbs. Salty foods make you want to eat more while also raising your blood sugar levels to dangerously high levels. As well as the obvious culprits like salted peanuts, avoid sauces and soups with added sodium. (24)
Read more: 21 day sugar detox meal plans
Wear a Weight Vest When Working Out
Wear a weight vest when you’re working out, whether it’s for HIIT cardio or strength training. Your calorie burn will increase by roughly 10% as a result of the extra weight you’re carrying, making you a more efficient fat burner and bringing you closer to your 30-day objective.
Lose 30 pounds in 30 days diet plan: Ideas for a 7-day meal menu
|Monday||Oatmeal, peanut butter, and chia seeds||Hash with Beans, Potatoes, and Veggies||Zucchini Stuffed|
|Tuesday||Egg sandwich with avocado and spinach||Chicken lettuce wraps||Soup with white beans|
|Wednesday||Avocado egg salad||Pork and asparagus||Soup with ginger chicken noodles|
|Thursday||Baked Sweet Potatoes||Vegetarian bean tacos||Stuffed peppers with chili|
|Friday||Raspberry and almond smoothie||Slow-cooked chicken||Soup with lentils and tomatoes|
|Saturday||Bacon and broccoli egg wrap||Pork and sweet potatoes||Noodles with curry sauce|
|Sunday||Bacon and broccoli egg wrap||Citrus chicken salad||Soup with barley and beef|
Read more: 7 Day Smoothie Weight Loss Diet Plan to Get Flat Stomach
DAY 1 : Monday
BREAKFAST: Oatmeal, peanut butter, and chia seeds
Bring 3 cups of water to a boil with a cup of oats and two tablespoons of chia seeds. When the mixture is thick, add more chia seeds and two teaspoons of peanut butter.
This is a low-fat, fiber-dense dish that will speed up digestion and keep you satisfied for a long time.
LUNCH: Hash with Beans, Potatoes, and Veggies
4 cups potatoes, peeled and cubed, baked 1 can of pinto beans, 1 bell pepper, 12 cup mushrooms, garlic powder, eggplant, and diced carrots on another baking sheet. After the potatoes and vegetables have been roasted, combine them and serve.
DINNER: Zucchini Stuffed
Scoop out a third of a zucchini’s flesh. Ground beef, onions, and spices of your choice should be sautéed. Fill in zucchini boats with the mixture and pop them into the oven for 35 minutes.
DAY 2: Tuesday
BREAKFAST: Egg sandwich with avocado and spinach
Make a firm omelet with two eggs. Smashed avocado, tomato slices, and wilted spinach are wrapped in a tortilla. Add lemon juice and pepper to taste, as well as a little salt if desired. Cut it in half and eat it.
LUNCH: Chicken lettuce wraps
Ground chicken is cooked with onions, ginger, and garlic. Fill the lettuce wraps with the chicken and serve.
DINNER: Soup with white beans
Add a can of navy beans, vegetable stock, and bring to a boil after sautéing potato and carrots, celery, and zucchini.
DAY 3: Wednesday
BREAKFAST: Avocado egg salad
12 avocado slices should be added to two hard-boiled eggs. Toss in some sliced scallions, a tablespoon of Greek yogurt, and a squeeze of lemon juice to taste.
Make a sandwich with two slices of sprouted rye bread.
Related: How Many Eggs Per Day Can Someone Eat on Keto Diet?
LUNCH: Pork and asparagus
1 boneless loin pork chop, a cup of fresh diced asparagus, one diced potato, and 1 diced potato should all be brushed with olive oil and seasoned to taste. Preheat the oven to 350 degrees and bake for 35 minutes.
DINNER: Soup with ginger chicken noodles
Cook a variety of veggies, such as carrots, ginger, and skinless chicken breasts, then add in spaghetti and continue to boil.
DAY 4: Thursday
BREAKFAST: Baked Sweet Potatoes
Bake two sweet potatoes, cut them in half, then sprinkle chia seeds and almonds on top.
LUNCH: Vegetarian bean tacos
Add onions, sliced bell peppers, and spices and herbs to taste in the oil. Serve in tortillas with beans and tomatoes.
DINNER: Stuffed peppers with chili
In a skillet, brown ground turkey and cut one large poblano pepper lengthwise. Fill each half with seasoned pepper and broil for five minutes in the oven.
DAY 5: Friday
BREAKFAST: Raspberry and almond smoothie
In a blender, puree 14 cup raspberries, 4 tablespoons sliced almonds, 12 cup almond milk, and a pinch of salt to taste until smooth. Serve with sliced almonds on top.
LUNCH: Slow-cooked chicken
In a slow cooker, sauté carrots, onions, and chicken until tender, then add tomato paste, garlic, and seasonings of choice. Serve with a side of brown rice.
DINNER: Soup with lentils and tomatoes
Stir in the lentils, seasonings, and water to the hot oil, and allow to simmer. Stir in the tomato paste once it’s done. Season with a pinch of coriander.
DAY 6: Saturday
BREAKFAST: Baked pears and oats
In a mixing dish, combine the oats, baking powder, and cinnamon. Stir in pears slices and bake with a cup of almond milk, yogurt, and oil. Add your favorite nuts on top.
LUNCH: Pork and sweet potatoes
Serve pork stir-fried over medium heat with prepared sweet potatoes.
DINNER: Noodles with curry sauce
In a separate pot, scramble eggs while sautéing garlic, pepper, and squash. Combine the eggs, vegetables, and cooked whole-wheat pasta in a mixing bowl.
DAY 7: Sunday
BREAKFAST: Bacon and broccoli egg wrap
Make an omelet using two eggs, cooked bacon, and vegetables, and voilà! Breakfast that’s quick and healthy!
LUNCH: Citrus chicken salad
Brown cubed chicken breasts in a skillet. Toss the cubes with shredded carrots, cabbage, tomato slices, and cabbage in a mixing dish.
DINNER: Soup with barley and beef
Cook the ground beef, carrots, and celery in a skillet. Stir in the barley and bring to a boil. This recipe contains a lot of fiber thanks to the barley.In just 30 days, you can drop 30 pounds. However, you must be extremely diligent and stick to the above-mentioned approach. The best news is that most of the practices listed above can help you lose weight in the long run. Drinking plenty of water and including vegetables in every meal, for example, are habits that must be maintained if you want to keep the weight off after 30 days.
Read more: Pescatarian Keto: Complete Guide with Meal Plan and Food List
Tips to lose 30 pounds in 30 days
It is advisable to invest in a healthy weight loss program instead of using weight loss pills, they are not really as good as advertised. Studies have also shown that liquid diets and over-the-counter weight loss pills are not really effective for weight loss. (25)
Related: 30 Day Liquid Diet Weight Loss Plan: Is It a Good Idea for Weight Loss?
You should know exactly which foods to eat, when to eat and how much to eat, so it will be easier for you to control
Join a group of people with the same weight loss goals as you to motivate each other.
You must also continue to exercise since the most efficient approach to lose weight and keep it off is to combine exercise with a healthy diet.
Losing 30 pounds in 30 days is never an easy mission for us. The setting of losing 30 pounds in 30 days diet plan is also a challenge with people who are not familiar with a new strict diet. Therefore, Kerri Ann Jennings is really glad to cooperate and come over these difficulties with you. See you soon, on some great new posts about diet.
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
(1) Review of Olympic Athletes’ Diets (insider.com)
(2) Is It Possible to Lose a Pound a Day? Steps and More (healthline.com)
(3) Gallstones (hopkinsmedicine.org)
(4) Malnutrition: What you need to know (medicalnewstoday.com)
(5) Is It Bad to Lose Weight Too Quickly? (health.clevelandclinic.org)
(6) Fast Weight Loss May Mean Muscle Loss (webmd.com)
(7) Total and visceral adipose-tissue volumes derived from measurements with computed tomography in adult men and women (nih.gov)
(8) Men and women respond differently to rapid weight loss (nih.gov)
(9) Counting Calories 101: How to Count Calories to Lose Weight (healthline.com)
(10) 12 Exercises That Burn the Most Calories (healthline.com)
(11) Intake of sugar-sweetened beverages and weight gain (nih.gov)
(12) Increased brain uptake and oxidation of acetate in heavy drinkers (jci.org)
(13) The Relationship Between Alcohol Use, Eating Habits and Weight Change in College Freshmen (nih.gov)
(14) Can water help you lose weight? (medicalnewstoday.com)
(15) Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults (nih.gov)
(16) Water drinking induces thermogenesis through osmosensitive mechanisms (nih.gov)
(17) Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects (nih.gov)
(18) A high-protein diet for reducing body fat: mechanisms and possible caveats (nih.gov)
(19) How Many Carbs Should You Eat per Day to Lose Weight? (healthline.com)
(20) A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion (nih.gov)
(21) The association between sleep health and weight change during a 12-month behavioral weight loss intervention (nih.gov)
(22) High-Intensity Intermittent Exercise and Fat Loss (nih.gov)
(23) Cut down on cardio and spend more time on weights to burn fat faster (insider.com)
(24) Sodium intake may promote weight gain; results of the FANPE study in a representative sample of the adult Spanish population (nih.gov)
(25) Successful Weight Loss Among Obese U.S. Adults (nih.gov)