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How Long Does It Take To Lose 30 Pounds?

How long does it take to lose 30 pounds? If you are trying to lose weight, you slowly and surely win the race. Gradual and continuous weight loss improves long-term success in maintaining weight. So plan for a healthy weight loss of 1 to 2 pounds per week. Make the right changes and be diligent, and you can expect to lose 30 pounds in 3.75 to 7.5 months.

Furthermore, several factors influence weight loss, such as gender, age, and activity level, so that you can reach your goals before or after this estimated timeframe. There are several weight-loss strategies out there, but they all boil down to burning more calories than you eat. You need to consult your dietitian to tailor the program to your needs.

Table of Content

How Long Does It Take To Lose 30 Pounds for a Woman?

To lose 30 pounds in four months, you must create a calorie deficit per day. You should reduce your daily intake by 500 calories and add moderate-intensity exercise. Moreover, the combination of a reduced-calorie diet and exercise allows you to lose your target weight in four to seven months.


To confirm your daily calorie needs:

  • Use weight loss calculator to add your current weight, age, gender, and activity level.
  • Subtract 500 from your calories, and you’ll have your target calorie intake. The answer will be your target.
  • If you’re a woman be sure not to go below 1,200 calories. 1600 calories for men.

Dropping below those daily calorie levels will leave you malnourished. This could affect your metabolism, leading to weight loss.

How to Lose 30 Pounds in a Month?

Losing weight isn’t an easy task. But if someone is dedicated and follows these, then it’s achievable. The 5 best tips are given below.

Reduce Your Daily Calories

Eating fewer calories is the key to lose weight. Some foods, such as potato chips, frozen foods, and baked goods, are high in calories but lack essential nutrients such as protein, fiber, vitamins, and minerals.

Furthermore, loading your plate with low-calorie, nutrient-dense foods can keep you feeling full between meals. Fruits, vegetables, seeds, and lean meats are good additions to a low-calorie diet.


On the other hand, processed foods such as chips, pastries, and ready-to-eat foods are mostly high in calories.

However, be careful to cut calories too low. However, calorie needs vary based on several factors, including weight, height, and activity level. Reducing your intake too drastically can slow down your metabolism and make weight loss daunting.

For long-lasting and sustainable weight loss, try reducing your intake by 500-750 calories below your baseline. However, according to the recommendation, women and men should consume at least 1,200 and 1,500 calories, respectively.

Reduce Processed Foods

On average, let’s find out how long does it take to lose 30 pounds with reduced consumption of junk food? Junk food such as instant noodles, fast food, potato chips, and pastries are high in calories.


Furthermore, according to a study of nearly 16,000 adults, consuming large amounts of processed foods is associated with obesity. Sodas have a high amount of sugar, which can also contribute to weight gain. For best results, cut back on drinks like soda and sports drinks. Instead, opt for plain water or unsweetened coffee or tea.

Add Protein in Your Diet

Make your diet full of protein which makes it a simple yet effective strategy that will help speed up weight loss. Meat, fish, and poultry are high-protein foods, should be part of a healthy weight loss diet.


Other food sources for protein include eggs, dairy products, and beans.

Add More Fiber to Diet

Fiber, a nutrient found almost exclusively in plant foods, cannot be absorbed by your body. Soluble fiber, in particular, is the fiber found in plant foods that absorbs water and slows gastric emptying. Soluble fiber can reduce your blood sugar levels that can lead to increased hunger.


Fruits, vegetables, whole grains, beans, nuts, and seeds are healthy foods high in soluble fiber.

Water Is the Best Remedy

Drinking water is always your best friend to promote weight loss. Moreover, some studies show that drinking a glass of water before a meal can reduce calorie intake to promote weight loss.

Brief Guide to Lose 30 Pounds

If you follow these tips you can see the results rapidly. Especially if you are interested in posting Instagram 30 pound weight loss before and after pictures, the gap between your meals throughout the day, so you don’t feel hungry. Three main meals mean that you will eat approximately every three hours.

Have a beautiful day every week, so you don’t feel like you’re missing out on your favorite foods. Portion control is still a factor, so get a 100-calorie cake pack instead of regular high-calorie cookies.

Additionally, a food journal is useful to lose 30 pounds in four to seven months. It is an effective dietary self-control strategy, helps you track your progress, gives you an idea of ​​what you eat, and holds you accountable for your food choices.

How Long Does It Take To Lose 30 Pounds of Fat With Exercise?

It depends on the consistency and your determination of workout plans. If you are willing to maintain the ideal weight, then with a balanced diet, you have to follow a strict exercise regime. Let’s dig deeper and find out how long does it take to lose 30 pounds?

Strength Training

This type of exercise uses resistance to contract muscles and build strength and endurance. Improve physical performance, functional independence, walking speed, movement control, and cognitive skills. Strength training increases lean body mass and the number of calories the body burns at rest, effectively losing weight in the long run.

According to medical journals, ten weeks of resistance training reduces fat weight to 4 pounds. On this basis, it will take you about 75 weeks to lose 30 pounds if you rely solely on weight training. Some resistance training activities include free weights, push-ups, presses, and squats.

How to Start Basic Weight Training?

Always start with a five-minute warm-up and do some light aerobics. Squats and dumbbell presses need dumbbells held at chest level with one hand movement. In this position, squat down, and lift the weights above your head.


Proper strength training includes performing a set of 10-12 repetitions before resting. Repeat the sequence 1-2 times, then reverse the order of the exercises performed.

The most basic push-ups include supporting the body with the feet and hands. Place your hands wider than shoulder-width with the palms flat on the floor. Without locking your elbows, straighten your arms and lower your body when your chest is directly above the floor. Return to the starting position and repeat.

Cardio Workout

Aerobic or cardio exercise increases the heart rate, which leads to burning excess calories. These exercises build muscle mass and lose body fat. To lose 30 pounds in much less time, aerobics is a must. Do aerobics for 20-40 minutes every day. These exercises include cycling, jogging, walking, hiking, swimming, and boxing.


So if you’re wondering how long it takes to lose 30 pounds naturally with exercise without dieting, the answer is roughly 26 months.

How to Do Basic Aerobics?

Mountaineer: Start in a plank position, then bring your feet forward so that your knees point toward your hands. Repeat the process.


  • Stand straight and keep your hands by your side.
  • Next step is to squat down and place your hands on the floor.
  • With weights in your hands, push your feet into a plank position.
  • Finally, do a push-up, jump back into a squat, then return to an upright position.

High-Intensity Interval Training (HIIt)

This physical activity involves alternating between intense exercise and periods of rest. This will keep your heart rate high. This type of exercise will help to burn more calories than resistance training.


How to Do HIIt?

At first, alternate between 20-25 seconds of HIIT, such as a high jump, jump rope, or burpee, followed by a 30-40 minute rest.

Always consult a licensed personal trainer before exercising.

How Long Does It Take To Lose 30 Pounds With Intermittent Fasting?

Perhaps the most popular weight loss program is regular fasting, often referred to as IF. Although Intermittent fasting can take several approaches, most people schedule an IF to fast for 12 to 16 hours a day. The rest, they eat regular meals and snacks.

Intermittent fasting is a program that you can follow with relative ease once your body makes adjustments. It also limits snacks, which is usually a significant problem for women who are gaining weight.

If you’re hoping to lose 30kg fast enough, make the food you eat for 8 to 12 hours relatively low in calories. Eating 1,100 to 1,400 calories, depending on your height and activity level, will dramatically accelerate weight loss. Furthermore, one way to make IF much easier is to eat fruits when you’re most hungry.


Is a 30 lb weight loss noticeable?

Yes! If you lose 30 lbs, it can help you to fit in your clothes. Moreover, your friends or colleagues might see a difference.

How long should it take to lose 25 pounds?

It depends on you, but it should be between 3 to 6 months. This will be an ideal duration to lose weight.

How much weight can you lose in 30 days?

Averagely, you can lose 4 to 6 pounds in a month. The CDC recommends losing 1 to 2 pounds in a week is not harmful.

How quickly can I lose 20 lbs?

Suppose you eat fewer calories and exercise vigorously. It can help you to lose 20 lbs within three months.

How long does it take to lose 30 pounds for a teenager?

Teenagers should lose weight slowly and gradually. As strict dieting or starving might lead to harmful health problems.

How long will it take to lose 30 pounds on a 1200 calorie diet?

It might take three to four months to lose 30 pounds of fat if you follow a 1200 calorie diet. According to the recommendation, you should consult your doctor before trying anything new.

How long does it take to lose 30 pounds without exercise?

Suppose you are not an exercise person. Then it can be hard for you to lose weight in a small amount of time.

Bottom Line

Losing weight requires determination and encouragement. This article is the best guide for those looking for answers to the question: how long does it take to lose 30 pounds? A balanced diet is essential to add when you are on the weight loss journey.

Moreover, if you want to lose weight with intermittent fasting and the keto diet, it will be helpful to follow an eating window. Exercise is equally important along with the diet. Cardio and aerobic exercises can be beneficial.

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