Regardless of the reason, your primary objective is to lose weight, and most likely to lose it FAST.
We are going to cover IN DETAIL how you can lose 30 pounds in 30 days, or at least come pretty D*** close to it!
First off, losing this kind of weight is no easy feat.
It’s going to take consistency and lots of discipline.
Needless to say, It can be done!
The first step to achieving this kind of weight loss is going to be…
Lose 30 pounds in 30 days Tip #1: Carb Detox
When I say “detox”, I’m not referring to a cleanse or recommending you drink nothing but tea (I don’t recommend those by the way).
I am referring to limiting your carbohydrate intake.
By doing so, you are allowing your body to reset hormones like insulin, leptin, and ghrelin.
Even your stress hormone cortisol has its roll.
These ALL play a large role with your hunger and your metabolism.
TRUST ME, YOU WANT THESE HORMONES WORKING FOR YOU, NOT AGAINST YOU!
Why do you ask?
Let’s cover what each one of these hormones actually does.
We’ll start with insulin first.
Another important way to ensure you lose 30 pounds in 30 days is to improve your insulin response.
Insulin is a hormone that helps regulate your blood sugar.
Unfortunately, there is a large increase in the number of people who are becoming prediabetic (insulin resistant).
It is estimated that more than 100 million Americans have prediabetes (1).
The most common form of diabetes is type 2, which occurs when the body is resistant to insulin.
Why is this bad?
Insulin allows your cells to absorb glucose (sugar) for energy.
When your body becomes resistant to insulin, your cells are not able to absorb the glucose.
This results in high blood sugar, which can lead to all sorts of serious health problems such as hyperglycemia, heart disease, stroke, kidney disease, vision and nerve problems.
Carb Detoxing (Low Carb Diets) have been shown to improve insulin sensitivity, reduce blood glucose fluctuations, and lower blood glucose fasting levels (2).
Leptin is a hormone that lets your body know when you are full, aka the satiety hormone.
It is produced in your body’s fat cells.
So, the more body fat you have the more leptin these fat cells produce (3).
People who are obese are generally leptin resistant.
This means that even though your body is producing it, your brain isn’t able to see it (4).
What ends up happening, you eat more and reduce energy expenditure (calorie burning) in order to conserve energy (5).
You basically keep gaining weight from lack of hunger control!
Ghrelin, known as the “hunger hormone,” sends signals to your brain so you know when to eat.
Unfortunately, when you go on any diet, your ghrelin levels will increase which will, in turn, make your hunger increase (6).
During a carb detox, you will be consuming A LOT of protein.
Consuming high levels of protein has shown to reduce the production of ghrelin (7).
Okay, so how do I go about a “carb detox?
First off, a “carb detox” is meant to only be temporary.
It is not something you could sustain for a longer period of time (nor would it be healthy).
You would take one week where you consume virtually no carbohydrates.
The only source they would be coming from would be green non-starchy vegetables.
Basically, something like this:
Week 1: >30 Carbs per day
You would also be consuming HIGH levels of lean protein. That’s basically it!
Lose 30 pounds in 30 days Tip #2: No Sugar
I know we’ve already discussed carb detoxing, so it shouldn’t be a surprise we want to avoid sugar as well.
I just wanted to cover this briefly.
We’ve all heard that sugar is not good for us, it rots your teeth, etc. right?
The question is, do you know why its horrible for weight loss?
Well, let’s get to it.
You see, when your body takes in large amounts of refined sugar, your body is NOT able to store it as glycogen and reuse it for energy.
What ends up happening?
Your liver is FORCED to turn it into FAT!
Now you’re going to have higher blood sugar (we talked about this earlier), which can eventually lead to insulin resistance.
Not to mention you’re going to be putting on a lot of extra weight, especially in the belly region.
Bottom line: Avoid Sugar!
Lose 30 pounds in 30 days Tip #3: Avoid Alcohol
This shouldn’t come as a surprise, but I had to say it.
If your goal is to lose 30 pounds in 30 days, you shouldn’t even be thinking about drinking alcohol.
There are a few good reasons for this.
#1. Alcohol is nothing but empty calories
Meaning, there is ZERO nutritional value to alcohol what so ever.
#2. The calories it does contain are higher than most macros.
Protein contains 4 calories per gram, carbohydrates 4 calories per gram, and fats 9 calories per gram.
Alcohol contains 7 calories per gram. This is higher than both carbs and protein. The only macro that contains more calories per gram is obviously fat.
But remember, the other macronutrients our bodies can actually use.
Alcohol is pretty much useless and becomes easily converted to body fat!
#3. Your body focuses on getting it out first and pauses everything else
What ends up happening is since your body is burning up the alcohol, it loses its focus on fat burning.
Fat burning has been shown to reduce as much as 73% from consuming just one shot of vodka (8).
#4. Alcohol Might Cause You To Get The Dreaded Beer Gut From Munchies
I don’t know about you, but I usually get HANGRY when I start drinking.
In fact, one particular study showed that hunger can dramatically increase after alcohol consumption (9).
Within that study, more than 39% reported the food being less than healthy food choices.
Let’s pump the brakes here!
So, we’ve already concluded that fat loss takes a giant halt just from drinking alcohol.
Now that we’ve done that, now were even more likely to eat fattening foods!
As I said before, stay from alcohol if weight loss is your goal!
Lose 30 pounds in 30 days Tip #4: Consume LOTS of H20
People generally do not drink enough water.
When it comes to weight loss, water is going to be your best friend.
I would recommend buying a gallon of water and carrying with you until it’s finished before you go to sleep.
I would do this every day (especially during the detox).
There are a couple of reasons for this
#1. Drinking Water Provides Fat Burning Potential
When you drink water, your resting energy expenditure (calories you burn at rest) increases.
One study showed that within 10 minutes, adults who drank one glass of water increased their resting energy expenditure by 24-30%.
Remember that it takes energy to consume food, water, etc.
So, when you consume water (which has zero calories), it requires energy to consume, digest, absorb, and expel it out of your body!
#2. Curbs Your Appetite
Ever hear the saying people often mistake hunger for thirst, well, it’s true!
A study that followed a group of middle-aged overweight and obese individuals found those who drank water before each meal lost 44% more weight compared to the group that didn’t consume water.
#3. You Won’t Retain As Much Water
By regularly consuming enough water, your body becomes adequate at expelling water from your system.
This leads to less bloating and less water retention (10).
Lose 30 pounds in 30 days Tip #5: Eat Healthier
Okay, so we’ve discussed the importance of detoxing.
Now we need to fast forward to eating healthier.
You should be consuming more nutrient-dense foods.
I’m NOT talking about pasta’s, bread, and heavy fatty meats.
I am referring to lean proteins, complex carbs, and healthy fats.
Some examples of lean proteins would be chicken, salmon, shrimp, turkey, lean ground beef, and non-fat plain Greek yogurt.
You could also squeeze in a low-carb whey protein shaketo mix things up.
It’s always a good idea to have a quality low-carb protein powder on hand like Transparent Labs if you have a busy schedule.
If you’re a vegan, then you want to focus on sources like hemp seed, spirulina, black beans, pinto beans, natto, lentils, tofu, and chia seeds.
You could also incorporate a low-carb plant-based protein shake into your schedule.
There are fewer nutrient-dense carbohydrate sources than you think.
While these are not all of them, this is definitely a good place to start.
I would recommend consuming brown rice, sweet potatoes, squash, yams, oatmeal, black beans, pinto beans, and quinoa.
I don’t recommend eating bread at all!
Bread has been shown to make our gut wall more permeable, allowing the migration of toxins and undigested food particles to cause involuntary immune responses.
Bread has also shown to generate opioid-like compounds, which has the potential to cause mental derangement (11).
Just don’t eat bread!
Fruits (Carbs Continued):
Most fruits, in general, are considered healthy.
Some provide more nutrients than others.
Since your end goal is to lose 30 pounds in 30 days, you want to avoid fruits that are EXTREMELY high in sugar.
The top fruits to eat for losing weight are-
Fruits to avoid when losing weight-
- Banana’s (ripe)
- Dried fruit of any kind
- Fruit juice
You want to consume 1-2 servings of fruit a day.
Try not to have any more than this, because fruit is naturally high in sugar.
Vegetables (Carbs Continued):
While I would recommend consuming most vegetables, there are some that are starchier than others.
To keep things simple, try to consume primarily green non-starchy vegetables.
Again, you are trying to lose 30 pounds in 30 days, so you want to make sure you aren’t eating high sugary veggies.
You want at least 3 larger servings of vegetables every day!
You want your fat to come from healthy unsaturated fats such as peanuts, almonds, pepitas, flaxseed, fish oil, avocado, avocado oil, olive oil, and coconut oil.
Lose 30 pounds in 30 days Tip #6: Utilize Strength Training
This is something people often forget to incorporate.
DO NOT MAKE THAT MISTAKE!
Strength training provides a plethora of health benefits.
Let’s start with the most obvious one, the ability to build lean muscle tissue and strength (hence the name, strength training).
Some of the other initial benefits you will see from strength training are:
- Improved body composition
- Stronger bones and joints
- Decrease in body fat
- Afterburn (EPOC)
Now I’m sure you’re probably wondering, why would I want to build lean muscle tissue if I am trying to lose weight?
The more lean muscle tissue you have on your body, the more calories you burn at rest.
While the number of calories each pound of lean muscle actually burns is still a highly debated topic, the point here is you want to build it and keep it!
Again, since your goal is to lose 30 pounds in 30 days, you want to be training quite frequently.
You should be strength training anywhere from 3-5 times per week.
You should also be including HIIT into your workouts as well.
If you are unfamiliar with HIIT (High-Intensity Interval Training), it is-
A training regimen in which you go through high bursts of intense exercise followed by short periods of rest or another lower intensity exercise, quickly to return back another burst of intense exercise.
I recommend splitting up the week, half strength training (longer rest between sets) and HIIT (short periods of rest or none).
Lose 30 pounds in 30 days Tip #7: Incorporate Cardio
Wondering how to lose 30 pounds in 30 days?
I’m sure the first thought that popped into your head was most likely cardio, am I right?
There are a couple of different ways you can do this, but regardless of which one you choose, you NEED to do it.
Remember, you’re trying to lose 30 pounds in 30 days, you’re going to really need to amp up your cardio.
If you are strength training 3-5 times a week, you should be doing your cardio just as often.
While I believe cardio shouldn’t be your ONLY form of exercise as studies have shown weight training to be more effective for weight loss, it is important to have as an addition to weight loss program.
Regardless of which exercise routine you feel is superior,studies show that aerobic and anaerobic (cardio and weight training) combined yield the best results by far!
Lose 30 pounds in 30 days Tip #8: Get Proper Rest
I know we’ve all heard it before, you need to get at least 8 hours of rest every night.
While this doesn’t stand true for everyone, it should be the bare minimum amount of rest you get if you have done exercise that day.
You need proper rest for optimal recovery for muscle growth and fat loss.
It gets even deeper than this. Lack of sleep disrupts the production of key weight loss hormones like insulin, leptin, ghrelin (we discussed these earlier), and even our stress hormone cortisol.
Lack of sleep causes over-production of cortisol in the body, which in turn causes you to want to snack on sugary and refined processed foods (12, 13).
When our bodies do not get proper rest, our bodies produce less leptin (satiety hormone) and more ghrelin (hunger hormone) (14).
Studies have even shown that people who do not get adequate rest tend to have an increase in their appetite (15,16).
So, if there’s anything you should take away from this, its proper rest is VERY IMPORTANT when it comes to losing weight.
People lose an average of 10-28 pounds in just 28 days! If you are ready to change your life around, this is your BEST OPTION.