If you have a wedding, vacation, or class reunion to attend and need to drop weight, you may be wondering how to lose weight in 30 days.
Making simple lifestyle changes can help you slim down before a big event without feeling sluggish, hungry, or deprived.
Use the list below to answer the question: How to lose weight in 30 days and keep it off for life?
Before You Begin 30-Day Weight Loss…
When weight loss is your goal, there are a few things to keep in mind prior to beginning your journey:
1. Join a 30-Day Weight Loss Program
By joining a 30-day weight loss program with proven success, such as the Fit Mother Project 30X (FM30X), you receive the structure and motivational support necessary to get excess weight off.
FM30X has helped tens of thousands of people lose weight in 30 days without counting calories.
2. Set a 30-Day Goal
When answering the question of how to lose weight in 30days, it’s helpful to have a 30-day weight loss goal in mind.
As a rule, aim to drop 8-10 pounds in 30 days, or about 2 pounds weekly, to get excess weight off and keep it off for life.
You can also set goals for drinking more water, working out regularly, getting at least 7 hours of sleep each night, and reducing stress during your 30-day weight loss endeavor.
3. Purchase a Journal
Having a journal on hand allows you to record weight loss goals and progress, what you’re eating, how much you exercise, and the amount of sleep you get each night.
Using a journal helps keep you on track with meeting healthy lifestyle goals. Studies show that consistent dietary tracking improves your chance of weight loss success.
4. Get in the Right Mindset
Get in the right mindset before you begin a 30-day weight loss program.
Make a conscious decision that reaching a healthy weight is more important than not-so-healthy habits, such as drinking soda, eating out often, drinking alcohol, or snacking on sweets.
Enlisting the help of FM30X offers you motivational support from health experts, so you can stay on track with meeting health and fitness goals.
5. Weigh Yourself Daily
Studies show that daily weigh-ins are an effective weight loss strategy – more so than less frequent weigh-ins.
When you first wake up each morning, step on the scale and record your results.
Doing so keeps you accountable when you begin dropping weight and helps keep you motivated.
6. Shop for Healthy Foods
Make a grocery shopping list to get started on your 30-day weight loss journey.
Add a variety of vegetables, fruits, whole grains, legumes, low-fat dairy foods or plant milk, healthy fats (olive oil, nuts, avocados, etc.), and proteins foods – such as skinless chicken, turkey, fish, shrimp, other seafood, eggs, tofu, seitan, and protein powder.
7. See Your Doctor
Before beginning a new weight loss program, see your doctor.
Doing so allows your healthcare provider to determine if you have medical conditions that can hinder weight loss, such as thyroid hormone imbalance or low estrogen levels.
They can also obtain baseline measurements for your blood pressure, cholesterol, and other health parameters.
Start Your Weight Loss Journey
Once you’ve prepared for a 30-day weight loss journey, the next step is losing weight by:
1. Increase Water Intake
Drinking water before meals and throughout the day is an effective weight loss strategy, according to numerous research studies.
Aim to drink at least 2 cups of water before every meal when dropping 10 pounds in 30 days is your goal.
Drink the water cold or add chunks of cucumber, mint, or fruit chunks to it if you’d like.
Many should drink about 12 cups of total fluids daily.
Your individualized water needs are based on your metabolism, size, body fat to lean muscle ratio, and how much you sweat.
If your urine is light yellow or clear in color, chances are you're drinking enough water.
2. Nix Alcohol
Alcohol can pack in calories quickly.
These drinks often contain 100 to 300 calories (or more) in just a single serving and make losing weight in 30 days difficult.
Cut out alcohol entirely if you can, or limit it to one drink daily if you’re unwilling or unable to nix alcoholic drinks.
3. Dine Out Less
Dining out makes weight loss difficult, according to numerous research studies.
You can't be entirely sure what you're eating, as hidden ingredients and calories can lurk in even the healthiest foods.
If you're wondering how to lose weight in 30 days, prepare meals at home as often as possible.
4. Eat Non-Starchy Vegetables First
By eating low-calorie, non-starchy vegetables first (after drinking water), you can fill up from fewer calories at mealtime.
This simple weight loss strategy makes calorie reduction easier.
Examples of non-starchy vegetables to consider include leafy greens, cucumbers, celery, spinach, tomatoes, bell peppers, broccoli, cauliflower, mushrooms, asparagus, and zucchini.
5. Eat Slowly
Eating slowly allows your body to listen to its hunger cues. Take breaks during meals to make it easier to eat at a slower pace.
Avoid eating while distracted, such as while you're working or watching television.
6. Steer Clear of White Foods
With the exception of onions and coconut, many white foods aren't the best choice during a 30-day weight loss journey.
Examples of foods to steer clear of include white rice, white bread, mashed potatoes, white gravy, ice cream, and cream-based soups.
Instead choose broth-based soups, sweet potatoes, legumes, oil-based dressings, and whole grains like brown rice, wild rice, and quinoa.
7. Work Out Early
Completing your workout early in the day is beneficial for numerous reasons.
It gives your metabolism a boost, improves mood, and motivates you to eat healthy throughout the day.
Accomplishing something right away when you wake up sets the tone for the rest of the day.
Consider fasting cardio by having just water, coffee, or tea before you train, or choose a protein shake before exercise if you're hungry.
Aim to get at least 20-30 minutes of scheduled exercise in most days of the week.
8. Combine Aerobic with Strength Training
Strength training and aerobic workouts are both beneficial during a 30-day weight loss program, as combining both workouts into your everyday routine enhances fat loss, boosts strength, and improves body contours.
Try the Fit Mother Project fat-burning workouts to get started.
Lift weights, go jogging or cycling, or try cardio interval training and circuit training workouts for women.
9. Find an Active Hobby
If you're looking for a new hobby, choose one that's active to optimize weight loss.
Play with your kids outdoors or try hiking, rollerblade skating, skiing, bowling, walking the dog, playing tennis, or horseback riding in addition to scheduled exercise to boost your overall calorie expenditure.
Aim to burn off 500 extra calories daily during weight loss. Recruit a friend to join you when possible, to help you stay motivated.
10. Reduce Time Spent Sitting
Believe it or not, sitting down for extended time periods is a chronic disease risk factor, according to numerous studies.
Avoid sitting down for longer than an hour if you can, even if you have a desk job. Take short walking or stair climbing breaks throughout the day or consider a sit-stand desk at work.
Use every opportunity to get your body moving each hour throughout the day.
11. Cheat Wisely
If you're going to have a cheat day while losing weight in 30 days, do so wisely.
For example, choose veggie chips in place of potato chips or cheat with dark chocolate, dark-chocolate-covered nuts, a chocolate-flavored protein bar, or a chocolate peanut butter protein smoothie to curb sweet cravings.
While these foods may contain added sugar, they also offer beneficial nutrients.
12. Avoid Soda
Consuming soda and other sugary drinks can make losing weight in 30 days challenging.
Sugary drinks often contain 150 calories or more in just a single portion, with little to no nutritional value.
Steer clear of soda, lemonade, sweet tea, coffee drinks containing added sugar, sugary sports drinks, and juice blends.
Instead, opt for water, plant milk or low-fat milk, black coffee, unsweetened tea, or seltzer water.
13. Say No to Artificial Sweeteners
Artificial sweeteners, including acesulfame, saccharin, aspartame, sucralose, and neotame, are usually present in diet drinks and low-calorie snacks.
While these artificial sugars are often calorie-free, adding them to your diet isn't an effective weight loss strategy.
Studies show that artificial sweeteners are associated with metabolic diseases and higher body weights.
These sweeteners can induce cravings for sweet treats and other sugary, high-calorie foods.
14. Schedule in Rest
Don't overdo it with an overly busy schedule.
Schedule in time to relax, de-stress and get plenty of sleep (at least 7 hours each night).
Stress-relieving strategies to try include outdoor walks, yoga, massage, and meditation. Fit in naps when you can, read books, and take some time for yourself each day.
Schedule in a day off from exercise each week to let your body heal.
15. Take Weight Loss Supplements for Women
Taking weight loss supplements for women can optimize fat burning.
Dietary supplements can increase energy, help you avoid nutrient deficiencies, improve overall health, and keep your appetite in check.
Examples of beneficial supplements for women include green tea extract, fiber supplements, protein meal replacements, probiotics, omega-3 fatty acids, and multivitamin supplements.
16. Use the Perfect Plate Method
When using FM30X to drop 10 pounds in 30 days, use the perfect plate method to control portions and get the right balance of carbohydrates, protein, and healthy fats at each meal.
To do so:
- Fill 1/2 your plate with starches (legumes, whole grains, corn, sweet potatoes, etc.)
- Fill 1/4 your plate with non-starchy vegetables
- Fill 1/4 your plate with protein foods
- Consume 2-3 servings of low-fat dairy foods or calcium-rich plant alternatives
- Eat 1 to 1 1/2 cups of fruit each day
- Choose a portion of healthy fat at each meal
Examples of nutritious fats include olives, avocados, olive oil, coconut, coconut oil, hummus, nuts, seeds, nut butter, and fish oil.
Sample 30-Day Weight Loss Menus
Use the perfect plate method to create 30-day weight loss menus, to drop excess weight without counting calories.
Try the following sample weight loss menus for women that take the guesswork out of losing weight in 30 days:
Weight Loss Menu #1
- Coffee or tea
- 3/4 plate of an egg and vegetable omelet
- 1/4 plate of cooked oatmeal
- Avocado slices
- A protein shake made with whey or plant protein plus fruit
- Coffee or tea
- 3/4 plate of canned light tuna over leafy greens, tomatoes, cucumbers, or other non-starchy veggies
- Oil-based dressing
- Sunflower seeds
- 1/4 plate of cooked black beans
- Hummus with celery, carrot sticks, or pea pods
- 3/4 plate of a veggie or turkey burger wrapped in lettuce
- Avocado slices
- 1/4 plate of sweet potatoes roasted in olive oil
- Greek yogurt topped with berries
Weight Loss Menu #2
- Coffee or tea
- A protein powder, oatmeal, and fruit smoothie
- Low-fat cottage cheese topped with sunflower seeds
- Coffee or tea
- Broth-based soup with chicken or turkey, beans, and vegetables
- Avocado slices
- Banana slices with peanut butter
- 3/4 plate of Mediterranean salmon and veggie kabobs
- 1/4 plate of cooked quinoa
- Plain kefir, protein-fortified almond milk, or soy milk mixed with protein powder
Weight Loss Menu #3
- Coffee or tea
- 3/4 plate of scrambled eggs with mushrooms, asparagus, and olives or feta cheese
- 1/4 plate of whole-grain toast
- Avocado slices
- Plain Greek yogurt with fruit and almonds
- Coffee or tea
- Grilled chicken with hard-boiled eggs over salad greens and other vegetables
- Corn or peas
- Oil-based dressing or avocado slices
- A protein shake made with fruit
- Stir fry made with very lean steak, salmon, chicken, scallops, shrimp, or tofu
- Brown rice
- Sugar snap peas
- Cherry tomatoes with fresh mozzarella
Why Choose FM30X?
When wondering how to lose weight in 30 days, FM30X might be the solution for you.
The program is a 30-day weight loss plan specifically designed for busy moms of all ages. FM30X has helps thousands of women reach their goal weight and keep it off for life.
When you're ready to try FM30X risk-free, sign up for the FM30X FREE weight-loss jump-start kit to receive:
- Free 1-day meal plan
- Free fat-burning workout
- Free email health coaching support
- Free fit mom Facebook group access
Live the next 30 days looking great, feeling your best, and gaining the confidence you deserve!
Your new friend & health coach,
Erin Coleman, B.S. – Nutritional Science, Registered Dietician, Licenced Dietician
Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.
She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.
Prior to beginning her career in medical content writing, Erin worked as a Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.
Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife and a Mom to two beautiful children.
Western Journal of Nursing Research, 2018
Journal of Diabetes Research, 2017
Clinical Nutrition Research, 2018
American Journal of Health Promotion, 2018
Journal of Lifestyle Medicine, 2017
Harvard Health Publishing
American Diabetes Association
Dietary Guidelines for Americans 2020