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How to Lose 30 Pounds in 30 Days: Is It Possible?

Have you ever thought about how to lose 30 pounds in 30 days? Is it possible, or healthy? The truth is, you can take some steps to lose a lot of weight in a short amount of time — if you closely follow some pretty strict guidelines.

But before you set out to lose 30 pounds in 30 days, you need some information about the safety and long-term implications of losing weight so quickly. You also need to understand how to keep the weight off once it’s gone.

What Contributes to Weight Gain?

weight gain spelled on a plate
Image from Pixabay

Have you ever wondered why some people can eat anything they want while others gain weight when they even look at food? According to the Harvard Medical School, three factors contribute to this phenomenon.


Restricting caloric intake is what most people think of when trying to lose 30 pounds in 30 days. The science says that if we take in more calories than we burn, we will put on weight as our body stores the excess energy as fat. This fat either enlarges our current fat cells or creates new ones, adding to your waistline. But if we burn more calories by exercising than we take in, we will lose weight.


However, what most people don’t realize is that this is only one factor that makes people overweight.


Harvard says that studies identified more than 400 genes that can contribute to weight gain. But of those, only a handful are thought to be significant. Here are some of the ways these genes affect your weight.

  • Your appetite
  • Metabolism
  • Cravings
  • Cause you to eat when feeling stressed
  • Determine how your body distributes fat

Studies show differing percentages of how much genetics affect weight. For some people, it only accounts for about 25 percent of the predisposition to gain weight, while for others, the genetic influence is as high as 70 to 80 percent.

To determine how much genes affect your ability to lose weight, Harvard suggests you look at these indicators.

  • You have struggled with weight since childhood
  • Your relatives are overweight, which makes your propensity to be overweight as high as 80 percent
  • It’s difficult to lose weight even when exercising and eating a low-fat diet
  • It is difficult to turn down food when it’s available
  • You have no problem losing weight when following a sensible diet and exercise program
  • It’s easy to regain the weight you’ve lost during the holidays, when you change your diet and exercise program, or when you’re feeling stressed


Harvard says experts believe environmental factors are the driving force for the increase in obesity in recent times. And these factors existed before you were even born. For example, if your mother smoked during pregnancy, you are more likely to become overweight. And if your mother had diabetes, you are also more likely to struggle with weight gain.

Childhood habits also come into play when it comes to the ability to keep off excess weight. Children who drink sodas and fruit juices filled with sugar or eat high-processed foods, will probably continue those eating habits and struggle with their weight as an adult. Also, kids who play video games or watch television all day will likely become sedentary adults and struggle with their weight.


And as adults, we eat more than people did only a few short decades ago. Harvard notes that Americans have increased our portion sizes since the 1970s, and that is contributing to excess weight. Also, the fact that people eat out more than they used to. In 1970, Americans spent 27 percent of their food budget away from home, but by 2006, that rose to 46 percent. And because food portion sizes have ballooned, we eat more.


Knowing all this, is it still possible to lose 30 pounds in 30 days? Yes, but there is more you need to know about the process.


diet plan
Image from Pixabay

According to Meg Seling, an expert on the power of change, 95 percent of the people who lose weight on a weight loss program gain it back within 5 years. She says that people get caught up in the momentum, but don’t change their lifestyle habits, which leads them to go back to their former eating habits eventually.


Her solution? To lose the weight first, and then create a healthy eating plan that you can use for the rest of your life to keep it off.


woman losing weight and measuring her belly with a tape measure
Image from Pixabay

If you want to lose 30 pounds in 30 days, you need to be aware of the risks. Several studies have shown that losing weight that quickly can put a strain on your body. Here are some of the health risks involved when you lost 30 pounds in 30 days.


When you lose 30 pounds in 30 days, you don’t only lose fat. One study shows that when you lose weight quickly, you will lose a lot of water weight and muscle mass. Researchers found that those who tried to lose weight quickly lost six times the amount of muscle mass as those who went on a low-calorie diet and lost the weight slowly.


When You Lose Weight Quickly, It Could Slow Down Your Metabolism. Your Metabolism Is What Determines How Fast You Burn Calories, And The Slower It Is, The Longer It Takes You To Lose Weight. As Your Metabolism Slows, You Will Feel More Sleepy And Lethargic Than Usual. That’s Because Your Body Thinks It Needs To Conserve As Much Energy As Possible. You’ll Need To Push Through The Lethargy.

Researchers looked at the participants in the show The Biggest Loser to determine how the fast weight loss program affected their metabolism and found that they burned 23 percent fewer calories a day. You need to seriously consider the long-term implications of trying to lose 30 pounds in 30 days. It could cause you to have more difficulty losing weight in the future.


The Healthline article also points out that a low-calorie diet can lead to nutritional deficiencies. And that can lead to unwanted side-effects such as hair loss, fatigue, a depressed immune system, and weak and brittle bones.


But one study points that if you want to lose 30 pounds in 30 days, you can diet while eating whole, unprocessed foods, which can also help you lose weight.


Finally, you also risk gallstones when trying to lose 30 pounds in 30 days. The gallbladder releases digestive juices to break down fatty food, but when you don’t take in much food, it holds on to the juices. That causes gallstones to form.


One study shows it only takes four weeks for gallstones to form and those who undertake a quick-loss diet, such as one that helps you lose 30 pounds in 30 days, have a 20 to 25 percent higher risk of forming them.


Image from Pixabay

Once you’ve completed your lose 30 pounds in 30 days weight loss program, you will need to take some steps to keep it off. Here are a few pointers to help you avoid becoming one of the 95 percent of people who gain back the weight.

  • Eat only whole, non-processed foods
  • Work out first thing in the morning
  • Count fiber, not calories
  • Drink plenty of water
  • Eat more protein
  • Eliminate all sugar from your diet
  • Lift weights
  • Eat the smallest meal late in the day
  • Create a supportive environment


Now that you understand the risks of a lose 30 pounds in 30 days diet, let’s talk about how you go about this enormous task. But first, it’s important that you speak with your doctor before beginning any diet, especially one as extreme as this. Once they give you the go-ahead, here are the steps you can take to help you lose 30 pounds in 30 days.


You can incorporate some or all of these fast weight loss tips.

1. Intermittent fasting

The fitness world is abuzz with the intermittent fasting and with good reason. It’s a way to incorporate fasting into your diet to help you lose weight without a lot of extreme calorie restrictions. Here’s how it works.

You fit all the food you going to eat in a day into a small window of time. For instance, you eat during 8 hours of the day and fast for 16 hours. (Remember, eight hours of the fasting time you will spend sleeping.) Your day could consist of eating from 11 a.m. to 7 p.m., and then not eating again until 11 a.m.

Studies have shown that this an effective way to lose weight quickly. And it has the added benefit of helping people with diabetes maintain their blood sugar levels.

2. Drink coffee

Who knew drinking a steaming cup of delicious coffee could help you lose weight? According to some studies, the active substances in coffee can help you lose weight. For instance, caffeine stimulates the nervous system and tells it to break down fat cells. Plus, caffeine can increase your metabolic rate by 3 to 11 percent. And the higher your metabolic rate, the more calories you will burn.

3. Drink lots of water

When you are dehydrated, it slows down your metabolism. You should make sure you drink enough water to stay fully hydrated when trying to lose 30 pounds in 30 days. One woman who has succeeded with this type of quick-loss diet suggests drinking a gallon of water a day.

4. Get enough sleep

When trying to lose 30 pounds in 30 days, it’s imperative that you get enough sleep. The preferred amount is eight hours a night. That’s because a lack of sleep affects your leptin levels, which work to decrease your appetite. And that’s the last thing you want when trying to lose weight.

5. Do the math

Calorie counting has been around forever, but you can use a modern approach to the technique called the Rosati Method to determine how many calories you should eat when trying to lose 30 pounds in 30 days. Here’s how you do it.

Imagine that you currently weigh 200 pounds, and your goal is to lose 30 pounds (in 30 days). That means your ultimate goal is to weigh 170 pounds.

Multiply your target weight by 10. For our example, 170 x 10 = 1,700

To reach your weight-loss goal, you should eat 1,700 calories a day. If you combine this with the intermittent fasting schedule outlined above, you probably won’t even feel like you’re on a diet! Be sure to stay in this calorie range the entire 30 days. To create a large enough calorie deficit, you may need to step up your exercise game as well.

6. Fast one day a week

Another way to cut calories is to set aside one day a week to fast. And when you’re trying to lose 30 pounds in 30 days, you will need to do this 4 weeks in a row. When fasting, you should only drink water and black coffee (which is an appetite suppressant) on those days. Think of all the calories you will avoid doing this one day a week!

7. Cut back on sugar and starches

When trying to lose 30 pounds in 30 days, it’s essential to cut back on sugars and starches. When you take these foods out of your diet, you will experience less hunger. And your body will appreciate it, too. Because it won’t have carbs to burn for energy, it will use the fat stored in your body.

In addition to burning fat, cutting carbs lowers your insulin levels, which causes your kidneys to shed water and sodium. That can result in losing up to 10 pounds of water weight in the first week of dieting.

8. Do mini workouts all day

You know that you need to move to burn those calories, but it can be difficult to set aside time to go to the gym. But if you do mini-workouts throughout the day, you can get the same amount of calorie burning benefits in only a fraction of the time. It’s called high-intensity interval training (HIIT), and it has hit the fitness industry by storm. Because these workouts involve cardio, they easily burn high numbers of calories.


Is it possible to lose 30 pounds in 30 days? Yes, if you set a goal and then work hard to make it happen, you can lose 30 pounds in 30 days. However, it’s important to be aware of the risks of such rapid weight loss and speak to your doctor about your health care concerns.


Are you in the process of trying to lose weight? We would love to hear about your goals, successes, and failures in the comments below!

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