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How to Lose 30 Pounds in a Month?

People often say that losing weight is tough, bothersome, and time-consuming. I won’t completely disagree with this. It’s often hard for some people to shred their desired amount of excess pounds. Especially people with genetic obesity. But not impossible. 

So, can you lose 30 pounds in a month? More importantly, how to lose 30 pounds in a month? Well, here is the thing you cannot lose weight with only a healthy diet and exercise. Yes, they are important. But you also need good sleep, enough water in your system, and less stress level. All these life adjustments together will help you to shred 30 pounds in a month. 

No pain no gain, right? Or, in this case, no sweat, no loss. To give you a comprehensive answer and full proof tips and tricks, we have carefully gone through hundreds of weight loss success stories. If you are serious about losing weight, read on. 

Table of Content

How to Lose 30 Pounds in a Month For a Woman?

Losing 30 pounds involves a dedication to healthy dietary practice, workout regime, and lifestyle changes. 30 pounds is a major weight loss goal. And it will require you to commit to healthier life choices for an extended period of time. Ideally, you should try to lose two to three pounds per week. This means you’ll be able to shed 30 pounds in about four months or less.


But our goal here is to lose the same amount in 30 days. And so you have to be under an even stricter and disciple routine. So let’s find out more about this. 

How to Lose 30 Pounds in a Month with Exercise?

Exercising is your best friend in the weight loss journey. But the thing is, you cannot spot reduce here. That means you cannot just reduce fat from your belly. It doesn’t work like that. You have to focus on your overall body fat reduction. This is the only way you can lose weight from your overall body and also your targeted area. 

How to Lose Weight Fast with Exercise?

Cardio, also vastly called aerobic exercise, is a sort of rapid physical activity that raises your heart rate in order to burn excess calories stored fats. If you want to drop 30 pounds quickly, you must squeeze some cardio workouts into your daily life.

PubMed Central did a study on around 50 people and found some astonishing facts. According to their study, people who practiced cardio or aerobics roughly five times per week lost up to 11.5 pounds (5.2 kg) over ten months. Now, this might not seem like much of a thing however, the interesting fact is that they didn’t do any diet or other lifestyle changes. So just think with regular cardio and diet how much you can lose. 

Ideally, aim for at least 150 minutes or more of cardio per week, or 20–40 minutes of HIIT (High-Intensity Interval Training) each day. For fast effect, you can do even more than that. Now then, what exercises can you do? You can incorporate jogging, fast walking, skipping, swimming, boxing, hiking, or a mixture of a few of these exercises. 

For overall shredding and muscle toning, you add some strength training or resistance training with cardio. 

How to Lose 30 Pounds in a Month without Exercise?

It’s challenging to stick to a traditional dietary and workout plan. However, there are some tried-and-true methods that will surely help you to intake fewer calories with ease and cause a calories deficit. These are excellent methods for losing weight and preventing future weight gain. Here are 11 non-diet, non-exercise strategies to reduce weight: 

  • Using Small plates 
  • Chewing slower
  • Avoiding unhealthy foods
  • Increase protein intake
  • Eat-in smaller portions. 
  • Consume foods rich in fiber.
  • Drink a lot of water
  • Don’t use any electric device while eating. 
  • Don’t take too much sugar. 
  • Avoid Cold drinks. 
  • Proper Sleep and Less Stress

How to Lose 30 Pounds in a Month: Diet Plan

Weight loss mainly occurs when your calorie intake is less than what you burn. To lose 30 pounds in three months, you must establish a calorie deficit of 10,000 per week — or about 1,800 calories every day.

To be honest, A 1,800-calorie deficit is unhealthy and unsustainable for an average adult, who needs roughly 2,000 calories per day to maintain their current weight. Because this leaves you with just 200 calories to live on. Even while trying to shed weight, men require more calories per day than women.

However, if you do somehow lose a considerable amount of weight, there is a chance you are burning even more than the prescribed 2,000-calories-per-day average. Consult your doctor or use an online metabolic calculator to evaluate your daily calorie maintenance requirement.  This way, you are guaranteed to burn at least 2450 calories each day. This assures that you can safely cut 1250 calories every day in order to lose 30 pounds in a month.

How to Lose 30 Pounds in a Month on Keto?

If you want to drop 30 pounds in three months without exercising, the keto diet can help. On the keto diet, you tightly limit your carb consumption to 50 grams or less each day. Carbohydrates are the body’s prime source of energy. When you restrict carbs/glucose, your body normally burns through glycogen stores in your liver and muscles just within a few days. 

After that, your body enters ketosis, where your body uses the stored fat in your body as a fuel source. 

To lose 30 pounds in a month and make it last, you need to intake about 500 to 750 calories a day. It is a huge drastic change in the body. The Keto diet easily achieves that with its substantial carb reduction matrix. 

How to Lose 30 Pounds in a Month: Without Dieting

Like we have said before, a mixture of cardio, strength, and resistance exercises five times a week can go a long way in case of weight loss. It makes the 30 pounds weight reduction in 30 days a dream come true. 

But if you don’t have that much time to exercise that much throughout the week, then there is an alternative method– Intermittent Fasting

You only eat at certain times when you practice intermittent fasting. Fasting for a set number of hours per day or eating only one meal a couple of days per week can allow your body to burn calories. Furthermore, scientific research suggests that there may be certain health benefits.

Dr. Mark Mattson, a neuroscientist at Johns Hopkins, has been studying intermittent fasting for three decades. He claims that human bodies have developed in a way that it is capable of surviving with no food for many hours, days, or even weeks. Before people discovered ways to farm, they were hunters and gatherers who adapted to live — and thrive — for long periods of time without eating. They were forced to hunt wildlife, and gathering nuts and berries needed a lot of effort.

Intermittent fasting can be done in a variety of ways. However, they all rely on selecting regular times to eat and fast. For example, you may try eating only eight hours a day and fasting the rest of the time. You could also choose to eat only one meal each day, two days per week. There are numerous intermittent fasting schedules to choose from: 

  • 12-hour fasting, 12 hours eating
  • 14 hours fasting, 10 hours eating
  • 16-hour fasting, 9-hour eating
  • 18-hour fasting, 6-hour eating. 

How to Lose 30 Pounds in a Month by Walking?

Here is the thing, you don’t actually need a gym or heavy equipment to get a good workout; simply go for a quick walk outside your front door. Walking is a great exercise that is available to practically everyone.

The number of calories you spend while walking is determined by your speed, terrain, and body weight. A sluggish, 2-mph pace eliminates 204 calories an hour for a 180-pound person.   However, if the same individual raises their pace to travel 4 miles per hour, she will burn 409 calories. Take the hour-long uphill walk to burn 490 calories.

Smaller folks burn fewer calories.  A 125-pound adult burns about 270 calories while walking at four mph for an hour. Plus size burns even more calories: A 185-pound woman burns 400 calories walking at four mph for an hour.

How Many Calories to Lose 30 Pounds in a Month?

You see, you have to lose 105000 calories in a month to lose weight. For this, you have to go through a strict keto diet and perform cardio seven days a week. To be honest, it is pretty impossible. However, if you have a speedy metabolism, then this could work.

How to Lose 30 Pounds in a Week?

Look. If you want to shed 30 pounds in a week, I have to say you have gone insane. That is simply unreasonable, unhealthy, and not to mention unsafe. You will not be able to shed that much weight without nearly starving yourself to death. If you want to shed excess fats from your body in a healthy manner and keep it that way, aim for 1–2 pounds per week. Beyond that is totally unacceptable.

Do not diet, limit, starve, or over-exercise, as your already shredded weight will return quickly.

How to Lose 30 pounds in 2 weeks?

There’s a liquid diet that’s supposed to be healthy and help you lose 36 pounds in two weeks. One day water diet chart goes like this: 

  • 9:30 a.m.- a cup of oats
  • 10:00 a.m.- 1 cup vegetable broth
  • 11:00 a.m.- 1 cup boiling water
  • 12:00 p.m.- 1 cup of strained fruit juice
  • 1:00 p.m.-cup boiling water
  • 2:00 p.m.- a glass of water
  • 3:00 p.m.- Green tea mixed with Apple Cider. (Optional)
  • 4:00 pm – Water
  • 5: 00 to 6:00 Pm: 2 cups water.
  • 7:00 p.m.- 1 cup  fruit juice
  • 8:00 p.m.- cup of hot water from the boiler
  • 9:00 p.m.- a glass of milk

It is preferable that you eat after three days of following this diet.

But here is the thing you are practically starving yourself the day. Yes, you can follow this method for instant results before any big event, but in the long run, the weight will come back. 

How Many Calories a Day to Lose 30 Pounds in a Month?

A normal man or woman attempting to sustain his or her weight needs 2500 or 2000 calories per day. 

1 lb of fat equals 3500 calories, so in order to lose 1 pound a day, you must burn 3500 calories per day.

It is impossible to burn 3500 calories every day since you cannot eliminate what you do not intake. For example, according to Medicinenet.com, in order to burn 3500 calories per day, you cannot eat the whole day and exercise as much as possible to burn off the remaining calories, which is impossible. You can’t expect to work out if you don’t nourish your body. 

Anyone can burn 3500 calories per day if they take in more calories than this and work out for hours each day to burn them.

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How hard is it to lose 30 pounds in a month?

Losing 30 pounds in a month is a tough thing to active. You have to practically starve yourself in the process. Dieticians don’t actually approve of these harsh methods. 

How many calories should I eat a day to lose 30 pounds in a month?

Well, you should eat about 150 or fewer calories a day to lose 30 pounds. And you have to continue this for 30 days with regular exercises. You can end up in the hospital if you continue this rough process. 


Now that you know how to lose 30 pounds in a month, you can focus on that. But let me warn you again it takes a toll on the body. This is not the healthy way to go. Losing 4 to 10 pounds a month is considered safe. Any more than that means you have other medical conditions. 

This over-the-top diet and exercise can lead your body to be weak, and your skin will also look lifeless and dull. So decide wisely.

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