How long does it take to lose 30 pounds? So, you can lose about 30 pounds in about 13 to 14 weeks without doing any extreme dieting or exercise. A healthy weight loss is about 1 to 2 pounds per week and that is what the CDC says. The only way you can lose weight is you have to be in a caloric deficit. A caloric deficit is burning more calories than you consume.

How long does it take to lose 30 pounds? iStock- photo credit: SunnyVMD

One of the best ways to decrease your calorie intake is to avoid consuming high processed foods like cookies, crackers, pretzels, candies, or fast foods that are high in calories and fat. These foods lack vitamins, minerals, protein, and fiber. There was a research study in over 16,000 women that linked high processed foods to excessive bodyweight.

One of the best ways to lose weight is to focus on weight loss foods like fiber foods which are fruits and vegetables. These foods are low in calories and high in nutrients. Also, protein foods are also low in calories and high in nutrients like chicken, turkey, fish, etc. Eating high fiber foods will make your stomach fuller which will end up making you eat less food, and the result is weight loss.

To lose 1 pound a week you need to be in a daily caloric deficit of 500 calories. To lose 2 pounds a week you need to be in a daily caloric deficit of 1000 calories.

Drinking more water can help you lose weight and that is drinking up to 8 glasses of water per day which can help to suppress your appetite. Research studies show that drinking a cup of water before each meal can reduce your calorie intake.

One study in 24 adults showed that drinking 17 ounces of water 30 minutes before breakfast decreased the total calorie intake by 13%.


Exercise is just as important when it comes to losing 30 pounds or any type of weight. And the two exercise modalities are cardiovascular and resistance training. Cardio is an aerobic exercise that involves you moving which helps to increase your heart rate while burning calories.

The types of cardiovascular you can implement are swimming, walking, dancing, jogging, cycling, etc. Cardiovascular workouts allow you to burn calories at work. You can burn up to 500 calories doing cardio for an hour.

The types of resistance training workouts you should be doing are free weights, resistance band exercises, bodyweight workouts, weight machines, etc. Resistance training helps to maintain and increase your muscle which will heighten your metabolism. Your metabolism is your ability to burn calories at rest. When you lift weights, it allows you to burn calories after the workout and that is the beauty of doing any type of resistance training.

Some Good Tips To Help You Lose 30lbs.

  • Drink up to 8 glasses of water per day.
  • Focus on eating weight loss fiber foods like fruits and vegetables. These foods are high in nutrients and low in calories.
  • Focusing on eating protein foods that are high in nutrients and low calories helps to build and maintain lean muscle mass. The more lean muscle mass you have the faster your metabolism will be.
  • Implement cardiovascular and resistance workouts in your exercise routine at least 3 to 4 days a week.
  • Reduce your stress levels which can help with weight loss. High cortisol levels can slow your weight loss progress.
  • Avoid eating high processed foods like cookies, crackers, chips, pretzels, or any fast foods that are high in calories and low in nutrients.
  • Try to keep your alcohol intake to a minimum as alcohol contains a lot of empty calories.

The Bottom Line is you can lose 30 pounds in 13 to 14 weeks if you follow a sensible and realistic diet and exercise program. A healthy weight loss is 1 to 2 pounds a week which is achievable and attainable. The only way to lose weight is you need to be in a caloric deficit which is burning more calories than you are consuming.

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