While losing weight in a short space of time is not ideal (long term weight loss is always more desirable), you can lose weight in 30 days. Not a lot of weight you understand, don’t expect to lose 20kg of fat here. But you can lose quite a bit, this article is going to show you how to do just that but it will also go one step further. You will not only learn how to lose weight in a month but how to sustain that weight loss for the rest of your life.
lose weight in 30 days – How do I start?
The first thing that you need to do is measure everything, you need to weigh yourself on the scales and record the results. You need to take “Before photos” (definitely the most effective way to gauge progress) and you need to start tracking calories. Basically, you want to have the most accurate representation of where you currently are possible.
Knowing all of this information will help you to create the perfect training and diet plan to get results. Not doing this will leave you estimating (or “guesstimating”) your progress at the end of the month, this can be almost impossible to perform objectively as for how you view yourself (positively or negatively) will influence how you see your progress.
Being able to look at a record of your weight at the start and end of the month, whilst also looking at weekly progress photos will really help you to assess how well you have done.
What should I do to improve my diet?
The first thing you should do is work out how many calories that you should be eating, you can find many websites that will do that for you, but a simple equation is to multiply your weight in lbs by 12. So a 200lb person should eat 2,400 calories to lose weight. This is obviously not an in-depth, personalized calorie target but it will work fine for the majority of you.
Now that you know your calorie target you should look at getting your macronutrient ratios correct. A decent level would be around 2-3g of protein per kg of lean mass, it can be confusing to have to keep switching between your weight in lbs and your weight in kgs but the extra stress is definitely worth it.
By the way, lean mass is your bodyweight minus your body fat. So you’re most likely going to need to estimate this, but let’s say you’ve worked it out and you are 25% body fat. That means that a 90kg person (200lb) would have 22.5kg of body fat, leaving them 67.5kg of lean body mass. So you would then multiply 67.5 by 2 or 3 (depending on how high you want to go).
Let’s say you want 2g/kg so that’s 135g of protein needed per day. Protein is 4 calories per gram, which means that you are consuming 540 calories worth of protein out of 2,400 calories. The remaining calories can come from fat and carbohydrates. You can have between 15 and 30% of calories coming from fat, so let’s play it safe and pick 25%. That’s 600 calories, there are 9 calories in fat so you divide 600 by 9 which equals 66g. The rest of your calories (1260) can come from carbs, which like protein are 4 calories per gram, so 1260 divided by 4 equals 315g.
So a 200lb (90kg) person would be eating 2,400 calories per day. 135g of protein, 67.5g of fat, and 315g of carbohydrates. Obviously, you can change this around if you would prefer fewer carbs. You could do 3g/kg of protein which is 202g and you could do 30% fat rather than 25%, but so long as you stick to your calorie target you should lose weight.
What about exercise?
Theoretically, the calorie restriction alone would result in fat loss, but to really get the best results you would also want to increase your energy expenditure. So going to the gym 3-5 times a week would maximize results.
When in the gym you want to perform a lot of free-weight exercises such as squats, deadlifts, and bench presses (though the occasional fixed-resistance machine exercise would also help). You can also add in some HIIT if you feel that you are fit enough, or some LISS (low-Intensity Steady State – or running on a treadmill at a slow pace for 60 minutes).
If you’re very unfit and scared to even step foot in a gym yet then all is not lost! You can increase your daily step count and burn more calories that way. By combining a calorie controlled diet with an increase in calories burned from walking (even if there aren’t too many calories burned this way) you will create a negative energy balance and will definitely begin to lose weight.
So can I lose weight in 30 days this way?
Yes, but you will lose more weight in 30 weeks by following this routine. You don’t need to spend a ton of supplements (though caffeine, creatine, and whey protein will definitely help give you that extra 1%), nor do you need to follow the most intense training regime ever! Join a gym if you can, walk more if you can’t. Simple.
Try to sleep more and improve your sleep quality. This program is deliberately simplistic so that anyone can follow it and get great results, but if you want to upgrade them that is also possible. Be more aggressive in cutting calories, exercise harder, and walk more. Just make sure that you are recovering sufficiently and not suffering from fatigue.
Whatever you do, just remember that a little patience is the best tool that you can use whilst trying to lose weight. Being impatient will only lead to frustration, which leads to quitting. And nobody ever lost weight by quitting after two or three weeks. However you decide to lose weight, just work hard and be consistent.
If you have found this article useful, please remember to share it with others on Facebook & Google+.