Losing weight fast isn’t a matter of pseudoscience and faulty reasoning. It’s science. Want to lose 30 pounds in 30 days? We have solutions so you can reach your goal weight without any special purchases or plans.
Whether you’re trying to build up your beach body or find yourself heading to a wedding soon, losing weight and losing weight quickly may be vital to whatever event’s coming up for you.
Of course, losing weight is not easy—and we’d be lying if we told you that there was a magic pill solution to shed the pounds without any effort and east.
Losing weight is going to take hard work, perseverance, and drive.
That being said—just because losing weight is difficult doesn’t mean it cannot be done efficiently and in the time frame you find yourself working within.
If you’re trying to prepare for a public ceremony or want to take radical action to take back your body from excess fats, we’ll be going over a few ways to do without any additional supplements or doctor’s appointments.
Lose 30 Pounds in 30 Days? Start With Counting Calories
Since each pound of fat in our bodies has 3,500 calories, the math is easy. What makes it difficult, however, is the reality of following through on that plan.
According to Healthline, a woman needs 2000 calories a day to maintain their current weight, and a man needs 2500. Losing weight requires 1500 calories a day if you’re a woman and 2000 if you’re a man. While that may sound like a lot, a single takeout meal can use up all those calories and more. A large burrito with chips and salsa — or a cheeseburger with fries and a shake — runs over 2,000 calories. Even salads with all those toppings can add up.
You might be tempted to limit yourself to 800-1200 calories a day for faster results. But if you try that, you’ll find that approach can backfire. Why? Because the sudden lack of calories tells your body it’s starving. That, in turn, slows down your metabolism to conserve calories. That’s the opposite of what you want.
To make matters more complicated, it’s not acceptable to eat 800 calories worth of garbage a day and expect results. Your body needs nutrients, and if it’s not getting them, your health can be severely affected.
Stick to simple foods like fruits and vegetables that allow you to eat multiple quantities without going over your limit. Likewise, focus on keeping carbohydrates low and monounsaturated fats high.
While that may sound counterintuitive at first, fats, oils, and even sugars are not necessarily bad for your body. It’s refined sugars and saturated fats that become an issue.
Try this Handy Weight Loss and Daily Calorie Counter
The number of calories you need in order to reach your weight loss goals depends on a variety of factors. These include your age, gender, current weight, and how active or sedentary you are. To get an idea of how many calories per day you need to lose or gain weight, enter your information below.
Where did we come up with these numbers? They’re calculated according to your Basal Metabolic Rate. That’s how much energy (calories) you need for your body’s basic functions while at rest. As you can see, losing 30 pounds in 30 days would require some radical changes. You’d need to drastically reduce your calorie intake and increase your daily exercise. Still, even if you lost just one or two pounds a week, you’ll see dramatic changes.
The Easiest Way to Drop Pounds: Drink More Water
There’s no getting around this one—any health and wellness routine is going to require you to get proactive about water and exercise.
When it comes to water, you may have heard it said that eight cups is the average amount any adult needs to keep hydrated. While that number is disputed and ranged by your age, weight, and gender, it’s a good metric to strive towards.
One of the easiest ways to implement water into your diet is to replaced sodas and coffee when possible. If you normally keep sodas close at hand at the office, keep them at home for the duration of your diet.
Likewise, when going out to eat with friends, don’t be tempted into a soda or mixed drink filled with artificial flavors and sugars. Stand your ground, explain your goals, and drink more than one cup if possible.
While we’re talking about water and dinner—did you know that drinking water before eating can help you lose weight?
By keeping your body hydrated long before eating food, you can increase your metabolism and burn more calories faster—all without ever having to put in the work of eating less in the first place.
Similarly, drinking more water more often will help you feel fuller and choose to take the food home as takeout rather than stuffing it all down at once. We’ll be going over how to eat right a little bit later on.
The video below talks about the health and weight loss benefits of drinking more water.
Rev Up Your Exercise Routine
If you want to lose 30 pounds in 30 days, you’ll need to exercise. This takes discipline and planning to make sure your fitness regimen works for you and that you don’t hurt yourself.
Lifting weights are great for building and tightening your muscles. The more muscle you have, the more calories you burn, even at rest. But since we’re trying to drop as many pounds as possible, you’ll also need a cardiovascular routine. We want to work the heart and push the muscles to burn the fat from our bodies.
The type of exercise you choose should depend on what you enjoy and your capabilities. Running’s great for an all-around workout. Plus you can do it any time your schedule allows for only the cost of a good pair of sneakers. But if you have issues with your knees or ankles, swimming and aqua aerobics may be the ticket. Your local gym, YMCA, or parks and recreation department may also offer fun classes, sports, and activities.
If sports and exercise, classes aren’t your thing. try riding your bike instead of driving when you can. You can also clip on a pedometer and start going on daily walks. 10,000 steps a day is a popular goal and can do wonders. But even 5,000 steps a day or 20 minutes of fast walking will improve your health.
One full day of rigorous exercise can feel great at the moment but leave you sore and hurting the very next day. Planning for off days and rest days will give your body enough time to heal and enough time to prepare for the next exercise.
Busy Day? Try These Exercises.
Even if you’re day’s crazy busy, you should have time for the four-minute workout below. While you’re unlikely to lose 30 pounds a day in four minutes, every little bit helps.
Push yourself early, and push yourself often to get the water and exercise you need. For more effective weight loss strategies, however, we’ll need to focus in on our meals.
Cooking Right Helps You Eat Right
It is said that the weight you lose at the gym come right back on in the kitchen. If you want to lose 30 pounds in 30 days, we’re going to need to eat right and do the math.
For each pound of fat on your body, about 3,500 calories are waiting to be used. To start burning off weight, we need our total caloric intake to be lower than the amount we use in the day. Exercise increases the number of total calories we burn daily but does nothing to decrease our overall caloric intake.
Which is precisely why we need to start eating right.
You need to take control of the calories that enter your body each day, and the easiest way to do so is to stop eating out. While most restaurants are required to disclose basic nutritional facts about the foods they feed you, the preparation process in many kitchens involve saturated fats and other additives that won’t do much to keep us losing weight.
Cooking at home ensures that each calorie you ingest has been logged and tracked. The video below has some easy tips for eating (and cooking) healthy.
Keeping Your Hunger Down and Your Energy Up
Keeping your hunger down is key to sticking with your diet, so look into foods that are filling without being fattening. Consider upping your coffee intake as well, which naturally increases metabolism and keeps you energized from the caffeine. If you choose to go this route, keep the added sugar to a bare minimum.
When approaching your diet, cook your food yourself, keep ingredients to as low a number as possible and do not forget to eat a variety of foods to keep your nutrition in check.
If you have a pre-existing condition like diabetes, don’t rely on online articles alone for your health information. Talk to your doctor or a licensed professional about losing weight without harming your body. Event or no event, your well-being is more important than the numbers on your scale.
Here are some thermogenic foods that can give your weight loss efforts a boost.
We talked about this a little bit earlier, but it bears repeating that rest is equally as important as activity. Without a well-rested body, we’ll feel more lethargic and less motivated. This, in turn, can undermine your diet and exercise routine.
That’s why you need to sleep at least eight hours a day, and sleep at the same time each day and night to train your body to enter REM sleep as often as possible. Deep sleep means revitalization for your body and a renewed sense of energy for your mind, so don’t slack here.
At the same time, eating right before bedtime is a sure-fire way to put those excess calories back into your body. Whether you’ve stuck to the 800-1200 calorie diet or not, eating a big meal before bedtime will negate any nutritional value and pack on the pounds.
If you’re struggling with nighttime hunger, drink lots of water immediately before bed. You won’t gain weight, and won’t be tempted to head downstairs for another snack.
Other Home Remedies for Weight Loss
If you’re serious about losing 30 pounds in 30 days, try our post on “12 Home Remedies for Weight Loss.” Start with drinking 4-8 cups of Green tea per day instead of soda or fruit juice. It’s not only full of antioxidants, it has enough caffeine to boost your metabolism… But not enough to give you the jitters.
Many also swear by apple cider vinegar, which can reduce triglycerides (fats in the blood). But there are also thermogenic spices that can torch fat while you’re eating them. One well-known example is cayenne pepper. It contains capsaicin, which stimulates your body to burn more calories. Meanwhile, ginger acts as a natural appetite suppressant while cinnamon helps reduce blood sugars.
Studies have also shown that you can lose weight simply by replacing sugar with honey.
Sticking To Your Plan
Finally, all of the above will fall apart and fail to help you if you don’t set up a plan and stick to it.
Weight is lost by consistency and constant work, not in spikes of passion. Whatever needs to be done ensure you keep to your goals, do so.
One of the most common and most effective ways to stick to your fitness plan is to create a physical to do list that way you can check things off as the day goes by. If you need motivation, you can simply flip to last week’s to-do lists and see how productive you had been, and how far you’d come.
You can also ask your network of friends and family to keep you accountable for the weight loss. Show them your schedule, and make sure they’re willing to confront you when you begin to slack off. Even the most productive of people need a little bit of motivation every once in a while.
Losing weight isn’t a matter of chance. Have you’ve followed your plan and counted your calories correctly? Are you getting enough sleep and exercise? How about vitamins and nutrients? Similarly, just because the weight has left your body doesn’t mean it can’t come back just as quickly.
At the end of your 30 days, re-calculate your caloric needs and keep up your efforts by maintaining your current weight. You’ll look better, feel better, and have the peace of mind that you lost the weight in a healthy and scientific manner.
Featured image: CC By SA 2.0 Mahmoud9975 via Flickr.