How To Lose Weight in 30 Days?

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

1. Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studiesTrusted Source have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

Alternate day fasting trusted Source (ADF): Fast every other day and eat normally on non-fasting days. The modified version trusted Source involves eating just 25–30 percent of the body’s energy needs on fasting days.

The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.

2. Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.

ResearchTrusted Source on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

3. Make sure every meal is healthy.

Easier said than done, right? Nope. Easily done. Just include a serving of lean protein (fish, poultry, egg whites, etc.) with two servings of vegetables or one serving of vegetables and one serving of fruit.

Will that require a little planning? Of course. So map out what you’ll eat tomorrow and buy and even prepare it ahead of time if you can. Then when it’s time to eat, you won’t have to make any decisions about what to eat — you’ll just eat.

Remember, decisions are diet killers. Eliminate as many decisions as possible.

And notice we didn’t count calories; I didn’t count calories when I did it. If you eat healthy meals and don’t add a lot of butter, dressings, toppings, etc., the calories basically take care of themselves. Besides, you already know the foods you shouldn’t eat; you don’t need a calorie app to tell you.

4. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, and this has definite links to obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

5. Don’t eat anything white.

White flours and white sugars are the enemy. That means foods like white breads, cookies, white pasta, white rice, and white potatoes are out. (The same is true for “white fats” like butter and full-fat cheese.)

Then just replace the white stuff with vegetables, fruits, and lean proteins.

You’ll lose a couple pounds (at least) just from taking this one step. Science says so.

6. Burn about 500 extra calories a day.

Note I said “extra.” If you already work out, those calories are already factored into your daily routine and result in your current weight. So you’ll need to burn more calories.

How? That’s up to you. But keep in mind that, unless you’re a high intensity workout fool, you’ll need to work out for at least an hour to burn that many calories. Walking at a brisk 3.5 mph only burns, depending on your weight, between 300 and 400 calories an hour.

Cycling is my favorite exercise for burning calories: If I average between 16 and 18 mph and toss in some decent hills, I can easily burn 700 to 800 calories an hour.

7. Getting a good night’s sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with an increased incidence of obesity Trusted Source. There are several reasons behind this.

Research suggests Trusted Source that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol Trusted Sources, which also prompt fat storage.

8. Keep a food journal.

The Hawthorne effect works. When we are being observed we change our behaviors … just in this case, you’ll be the one doing the observing.

Plus writing down everything you eat will keep you from any “mindless” eating and will keep you from underestimating — because we all underestimate — what you actually consume.

So write everything down. Then total up your calories at the end of the day. Ideally, you’ll eat 400 to 500 fewer calories than you did before you started, and at the end of the month that will be worth 4 pounds or so.

Hope the above details might help you in your weight loss journey. Thus if you are serious to loose your weights rapidly under a proper diet and nutrition, then I highly recommend you to go with the Ketogenic Diet, which is one of the most effective diet till yet.