How Much Weight Can You Lose in 30 Days? Practical Tips to Lose Weight Sustainably
Wait, if you’re like me, you’ve been hitting the gym for almost 30 days now, and you’re wondering how much weight you can lose in 30 days. Typically, you should lose about 4-8 pounds in a month. But this depends on whether you follow the right regimen to lose weight sustainably.
If you’ve been struggling to lose weight, there’s a good chance you keep asking yourself how much weight you can lose in 30 days. You probably are looking for motivation to keep you going. The reality is that we all get to a point where we feel like our weight loss efforts aren’t paying off. This post will tip you on what you need to do to ensure you don’t give up on your health goal. We will also reveal the most practical strategies you should adopt to lose weight in a month and keep it off in the long run.
How Much Weight Can You Lose in 30 Days?
Losing weight is a struggle. Most people give up along the way because they don’t see the results they expected soon enough. Often, this happens after people follow strict diet routines only to realize later that the programs don’t work. The healthy way to shed the extra pounds is by exercising regularly and eating right. It’s that simple! However, we complicate things because we seek all kinds of advice from the internet.
According to the CDC, the ideal weight loss you should target within a month is about 1-2 pounds weekly. This translates to 4-8 pounds in 30 days.
Losing Weight the Healthy Way
While you might be looking for a quick fix to your weight loss campaign, medical experts argue that it’s best to focus on losing weight the healthy way. This means finding the ideal balance between the amount of calorie intake and what you burn throughout the day.
To lose weight sustainably, your focus should be on burning more calories than you consume. For instance, to lose 1 pound weekly, you need to reduce your calorie intake by approximately 500-1000 cal. On paper, this looks so easy. However, life happens when we focus on achieving our health goals. Just when you plan to lose weight in a month, holidays happen, your birthday is around the corner, and all kinds of social events that tend to derail us from our goals. We consider these cheat days, but we find ourselves indulging more than we had planned to.
What Does Rapid Weight Loss Mean?
Of course, you must have thought about finding a magic bullet for your situation. If you’re dealing with obesity and overweight, you might consider whether losing weight fast is okay.
Rapid weight loss can quickly get you the results you are after – only if you believe the hype from ads. Weight loss supplements and fad diets promise people to lose weight in 7 days. How crazy is that! The funny thing is that people splash their money out of desperation, thinking that these weight loss strategies will work. Unfortunately, they don’t.
Rapid weight loss diets lead to a significant drop in weight, usually more than 2 pounds a week over a specific period. To achieve this target, you are required to lower your calorie intake beyond the recommended levels.
In some cases, rapid weight loss diets are prescribed to individuals with weight issues, such as being overweight or obese. But these diets are rarely recommended by healthcare experts. Individuals following these diet plans usually follow advice from their doctors to guarantee maximum safety while trying to shed several pounds within weeks or months.
The rapid weight loss diets are only used for a short while before dieters resort to their usual eating routines. These stringent diets fall under the categories described below:
Very Low-Calorie Diet (VLCD)
This diet entails limiting your calorie intake to 800 cal daily to ensure you lose up to 5 pounds a week. Since the regular diets might not work, dieters are normally advised to use meal replacements like bars, shakes, soups, and formulas. This helps to provide the body with vital nutrients.
Keep in mind that VLCDs are only recommended for individuals looking to lose weight fast for health reasons. So, it’s very important that you have a chat with your doctor before trying out any VLCD diet.
Low-Calorie Diet (LCD)
LCD diet is less stringent compared to the VLCD diet. Dieters are required to limit their calorie intake to about 1,200 cal and 1,600 cal for women and men, respectively. While these diets might be preferable, you should still consult a medical expert before following them.
Fad diets are popular because of the quick-fix weight loss solutions they promise to millions of people struggling to lose weight. But the restrictions they impose aren’t healthy. They give folks the impression that they can lose weight fast, only to be disappointed in the end. The biggest issue with fad diets is that you risk regaining all the lost weight and even more once you stop following them. If possible, strive to avoid the pressure that comes from fad diets. Focus on losing weight the healthy way. This guide will outline practical strategies that have proven to work.
Time-restricted eating has gained traction over the past few years because most people claim it’s effective. More research needs to be done on human case studies to determine how effective time-restricted plans are.
Time-restricted eating entails abstaining from food for several hours before eating normally again. A good example of this plan is the 16:8 method. When following this technique, you limit your feeding period to 8 hours and fast for 16 hours. As daunting as it may sound, there are people who attest that the method works, and they have lost weight in the long run.
What Do You Need to Do To Lose Weight in 30 Days?
Now that you’re aware that the healthy way to lose weight is to aim to shed 4-8 pounds a month, let’s look at what you should be doing.
From this section, instead of focusing more on how much weight you can lose in 30 days, pay attention to the “ACTION” process. You might have all the information you need about losing weight in 30 days, but if you fail to implement the strategies discussed here, you won’t achieve your health goals.
Set the Right Goals
Don’t just hit the gym the following morning because you want to lose 10 pounds in a month. Failing to plan is planning to fail. So, it’s vital that you start your journey by setting SMART health goals.
Your main (overall) goal is to lose 4-8 pounds in 30 days. However, you should set the process goals that will keep you on the right track to achieve your targets. Some of the process goals here include drinking plenty of water daily, exercising in the morning or evening, going to bed early, and managing stress.
With your goals in mind, this will give you clarity about the direction you’re going and how to get there.
Let’s be honest, most of us don’t plan our shopping. We shop when we realize that there are necessities missing in the fridge. To lose weight in 30 days, you must plan and change your grocery shopping list.
Aim to steer clear of junk foods. When planning your shopping list, you should swap unhealthy junk foods with healthier food options. Avoid baked goods, fried goods, french fries, processed meats, pizza, sugary drinks, refined grains, white rice, etc.
Instead, your grocery shopping list should include the following foods:
- Fresh fruits and veggies
- Olive oil, nuts, seeds, avocados, olives, butter, and other forms of healthy fats
- Meal replacement like protein powder
- Seafood, turkey, fish, eggs, etc.
- Greek yogurt, low-fat milk, calcium-rich plant milk, etc.
- Green tea or coffee
Drink Water, Coffee, or Unsweetened Tea
There’s a good reason why health experts usually recommend drinking about 3.7 liters of fluids daily for men and 2.7 liters daily for women. Drinking water more often can help you curb your hunger pangs. It triggers stomach stretch receptors which will make you feel fuller. So, you can try drinking about 1-2 cups of water before any meal. You will feel full and avoid overeating.
Black coffee or unsweetened tea are also okay.
To shed several pounds in a month, you must incorporate exercise into your weight loss plan. One thing that should be made clear concerning exercising is that you don’t have to be an athlete to reap the benefits of working out.
Working out for 30-60 minutes daily will make a huge difference to your weight loss goal. Since your body will burn more calories while working out, it speeds up the rate of weight loss.
What’s the best way to exercise to lose weight in 30 days? Sticking to the same exercise routine might seem like the best way to keep your body in a fat-burning mode. However, our systems function in a very complex way. Your body can adjust to your workout routine. Before you know it, you’ve hit a plateau. You won’t see much difference despite your efforts to lose weight while regularly hitting the gym.
To avoid this, aim to have a variety of exercises that challenge your body. The aim here is to ensure your body doesn’t adapt to your training routine.
Walk it Off
Not counting walking as part of your daily exercise routine might be a good idea. Instead, consider it a bonus. When thinking about walking your pets, keep yourself in mind. Walking is good for your body. Use the stairs instead of rushing to catch the lift with your colleagues. At the end of the month, your efforts will pay off.
Of course, carbs are good for the body. They are part of the balanced diet that you should consume regularly. The main issue with carbohydrates is that they might hamper your weight loss goal. Carbs are processed into sugars, meaning they will spike your insulin levels. When your insulin levels are high, the signal the body gets is to store food for energy. So, when insulin levels are high, the body doesn’t burn fat as required. It stores food energy. This leads to potential weight gain, something you’re trying to avoid within the next 30 days.
Do your best to avoid anything white, including rice, bread, pasta, potatoes, etc. Replace these foods with lean proteins, healthy fats, and fruits and vegetables. Science proves that reducing your carb intake will help you lose weight.
Healthy Dining Out is Crucial
Dining out can affect your decisions to stick to healthier food options. When you’re chilling out with family and friends, you might ignore the importance of eating mindfully. Since it’s a one-time thing, you’ll overlook the fact that it can affect your weight loss goal. Dining out once in a while is okay. In fact, if you can be disciplined enough and order healthy foods, you won’t struggle to lose weight in 30 days. But if dining out means throwing your plans out of the window, then you can be sure that it might take longer to lose weight than expected.
Always snack before you eat the main meal. Grabbing a healthy snack will tame your hunger. You’ll avoid overeating. It also helps to ask the restaurant whether they can prepare you a special meal without using too much fat. You can order a nice meal that you will enjoy without feeling guilty about it.
Get Your Mind Right
To lose weight in 30 days, motivation is what will keep you going. This is especially true when the numbers on the scale don’t add up. It might get to a point where you feel like giving up because of the physical transformation you will be going through. Distractions will also be there to lure you into ditching your daily process goals for another episode of your favorite Netflix show.
Your inner dialogue will have a major impact on your motivation to keep going despite the adversities. If you keep telling yourself, “you can’t,” you’re more likely to throw in the towel. Aim to have a positive self-talk with yourself. Remind yourself more often why you started your weight loss journey in the first place.
Your motivation should also be backed by healthy everyday habits that help you lose weight in 30 days. Besides keeping yourself motivated, aim to develop healthy habits that support your weight loss goal.
Have a Support System
Most of the time, the people you hang out with will have a role to play in your weight loss campaign. Getting negative sentiments about your weight loss is the last thing you need from friends and family.
Instead, your closest individuals should give you a shoulder to lean on and be there for you when you want to vent. The right support team will be there to lift you when the going gets tougher.
Technology has even made it simpler to find a strong support system from social media networks. You can join a social group and document your weight loss progress with them. Who knows, you might inspire another soul in the process.
Get Enough Sleep
Believe it or not, sleep has an impact on your weight loss campaign. Health experts argue that sleep is akin to nutrition for the brain. Your brain needs an adequate amount of quality sleep to function optimally. Not getting enough sleep triggers the stress hormone (cortisol). Instead of burning fat, your body will hang on to fat, leading to weight gain.
It’s imperative to understand that the notion of sleeping doesn’t necessarily mean that you’ll automatically lose weight. However, the main issue is sleep deprivation. Not getting the required amount of sleep is what leads to problems.
Eat Your Breakfast Right
We’ve often heard that breakfast is the most important meal of the day. It’s only true if you eat the right foods in the morning. The problem is that most people make the mistake of eating processed foods or eating foods rich in carbs in the morning. These foods have no satiating effect.
If you eat two slices of bread in the morning, there’s a good chance that you’ll be hungry even before 10 a.m. Your meal has no satiating effect, and you’ll feel hungry even before lunch. But if you opt for a protein-dense meal, like eggs, nuts, or tofu, these foods will have a satiating effect. You’ll not be hungry until lunch. You can opt to skip lunch altogether if you’re not hungry. So, the trick that works best is to eat a healthy meal in the morning loaded with proteins.
Reduce Your Booze Intake
Don’t worry – losing weight in 30 days doesn’t mean you should go stone-cold sober. Alcoholic drinks should be taken in moderation because of their high-calorie composition. Of course, this brings up the question – How many calories does one beer have? CDC indicates that one beer has about 150 calories. Taking two calories will mean that you’re loading up on excess calories instead of burning them. Eventually, this makes it harder for you to drop the numbers on the scale.
To lose 10 pounds in 30 days will require commitment from you. This means adopting healthy habits like reducing your alcohol intake. You’re losing weight for all the right reasons, and your alcohol intake shouldn’t stop you from achieving your goals.
Try Intermittent Fasting
Intermittent fasting, also dubbed IF, is a fasting technique that involves switching between periods of eating and fasting. You can fast for as long as you want. But you must do it safely. Before following any fasting technique, you should talk to your doctor about it.
Celebrities like Nicole Kidman, James Swanwick, and Halle Berry have influenced the buzz around intermittent fasting. Their results are amazing, and most people have opted to try out IF as a weight loss strategy.
What is the best intermittent fasting method? The beauty of fasting is that it only dictates when you should be eating. It doesn’t limit you from eating the foods you like. But for the best weight loss results, you should consider eating more healthy foods. The right IF plan is one that suits your lifestyle. If this is something you will try to help you lose weight in a month, you should ensure that it works for you. Choose a plan that fits into your everyday schedule.
Lastly, turn off your devices while on the table. Develop a culture of eating mindfully with your family. If you’re having dinner together, don’t bring your smartphone or laptop to the dining table. You had the rest of the day to work and check your social media pages. It’s time to eat. So, eat!
How Much Weight Can You Lose in 30 Days? Takeaway
You now have all the information you need to start your journey to lose weight in 30 days. It will not be an easy one, but the results will pay off. One thing you should remind yourself of is to be patient with yourself. Losing weight within a month might seem unbearable, but count on your friends to keep you inspired every time you feel like giving up.
More importantly, talk to your doctor about your health goals before you adopt any lifestyle changes. They should advise you whether it’s okay to proceed with your plans. Keep your doctor in the loop to be sure that your health condition won’t get worse while making dietary changes to help you lose weight. Instead of focusing on the whole process of losing weight, just focus on what you can do one day at a time. Just take the first step today and strive to accomplish your day’s goals. Do the same thing tomorrow and the next day. Before you know it, you’ve achieved your mission to lose weight in a month.