How to lose 30lbs in 30 days? It is not possible to lose 30lbs in 30 days in a healthy way. In 30 days, it is realistic to lose up to 8 to 10 pounds. What people need to understand is that the average weekly weight loss is 1 to 2 pounds per week. To lose weight you need to be in a caloric deficit which means burning more calories than you consume.

Realistic Weight Loss

If you start any weight loss program, you can lose up to 5 to 7 pounds in the first week and most of that weight loss is water loss. After the first 7 to 10 days your weight loss stabilizes at 1 to 2 pounds per week. If you were to try to lose 30 pounds in 30 days, it would be so extreme. And you would lose a large amount of lean muscle mass which would negatively affect the rate of your metabolism.

How to lose 30lbs in 30 days? iStock- photo credit: Pro-stock-Studio

You would almost have to be in a 30-day water fast to lose 30lbs in 30 days which isn’t healthy at all. It would take you about 12 to 14 weeks realistically to lose 30 lbs. and this can be done through a sensible diet and exercise program.


In terms of the type of diet you should consume when it comes to weight loss that would be fruits, vegetables, and protein. Anytime you are on a high fiber diet it will help to suppress your appetite and make you eat less food. Fruits and vegetables are the best fiber foods that will make you feel fuller.

Some good protein foods to eat are chicken, turkey, fish, beef, steak, etc. The more protein foods you eat the more it will reduce your calorie intake because it will make you eat less food. Eating protein regularly is a great appetite suppressor.

Avoid Processed Foods and Alcohol Consumption

You want to try avoiding processed foods that are high in calories and low in nutrients like chips, cookies, crackers, fast food, pretzels, etc. This can be a detriment to weight loss.

Another way to avoid consuming empty calories is minimizing your alcohol consumption. The less alcohol you drink the better it is when it comes to losing weight.

Calorie Deficit

To lose 1 pound per week you need to be in a caloric deficit of 500 calories per day. To lose 2 pounds per week you need to be in a caloric deficit of a 1000 calories per day. There was a study that was done in 16,000 adults that linked high processed foods to a higher risk of bodyweight.

To lose 30lbs it will always come down to the number of calories you are consuming. You want to make sure you are on a low-calorie diet that puts you in a daily caloric deficit of 500 to 1000 calories.

If you want to lose 30 pounds you want to make sure that you are drinking up to 8 glasses of water per day. Drinking water will help to suppress your appetite. Studies have shown that drinking a cup of water before each meal can reduce your calorie intake.


Exercise is one of the most critical components to losing weight or to losing 30lbs. Cardiovascular and weight training are both equally important to help facilitate weight loss. Cardio helps to increase heart rate by burning calories. Some good cardiovascular activities are swimming, walking, jogging, gardening, cycling, etc.

Weight-training helps to build muscle and the amount of muscle you have on your body will drive the rate of your metabolism. The more lean muscle mass you have the faster your metabolic rate will be. The types of resistance training workouts you can do are dumbbell free weights, body weight workouts, resistance band workouts, weight machines, body weight workouts, etc.

The Bottom Line is losing 30lbs in 30 days would be exceedingly difficult to do and it is unhealthy to lose so much weight so quickly. But you can lose up to 8 to 10 pounds in 30 days, which is realistic and healthy. A healthy average weight loss is 1 to 2 pounds per week.

If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.

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