How Long Does it Take to Lose 30 Pounds | Definitive Guide

Are you asking yourself either of these questions? How Long Does it Take to Lose 30 Pounds? How to lose 30 pounds in 2 weeks? Or Is it possible to lose 30 pounds in 2 weeks?

But before we go ahead, here are some fundamental facts you need to understand. It is important you set yourself to losing weight for the long term purpose and not for the short term. 

  • To lose weight, simply create a calorie deficit. To do this, you must: eat fewer calories, burn more during exercise or combine the two. Any other method doesn’t work.
  • To lose 30 pounds, you need to avoid certain foods. These include fried foods, fast food, baked goods with white flour and fatty dishes.
  • You must avoid drinking calories. You can easily drink hundreds of empty calories a day if you’re not careful. Avoid sugary drinks, and cut back on the sugar you add to coffee or tea.
  • Make sure breakfast cereals (if you eat them) aren’t full of sugar or unhealthy sweeteners. If a bowl of cereal is too sweet, try to reduce it in general. You can eat oat flakes and bran flakes instead.
  • If you want to lose 30 pounds, you shouldn’t starve. This only makes it harder for you to stick to the process. Make sure to eat 4-6 meals and snacks every day. Keep your meals small, so you don’t overeat. Eating more meals is good for your metabolism and helps you not be hungry.

I will like to share with you research by the staff of the medical centre of Chicago. They found that there are some odors that can eliminate the feeling of hunger.

Here is the secret recipe to produce the smell:

  • Take a slice of banana.
  • A green apple slice
  • Mint peppery and vanilla pinch
  • Heat it all up on vegetable oil then inhale the steams.
  • Do this 20 minute prior to a meal or at the first feeling of hunger.

This lowers your feeling of hunger or removes it.

To lose 30 pounds in 2 weeks or to be able to lose fat at all, here are nine rules to follow. This will give you the fundamental knowledge that you need and to help you achieve your weight loss goals.

1. Concentrate.

Write your progress on a card and read it every day. Think about it as much as possible and try to imagine how nice it will be to lose 30 pounds and have a leaner, fitter and beautiful body.

2. Have a regular breakfast.

Breakfast is by far the most important meal of the day, especially when it comes to losing weight and getting fit. Make sure you have high-quality protein for best results!

3. Exercise consistently.

A short workout 4-6 days a week will burn body fat and lose weight quickly.

4. Train for strength.

Do a whole-body strength training form 2-4 times a week. This increases muscle mass, increases metabolism and creates the ideal “fat burning environment” in your body.

5. Get enough rest.

Rest and relaxation are important. Plan at least 1 or 2 full days off per week so that your body can recover from intensive training sessions.

6. Eat clean.

If you really want to lose 30 pounds quickly, it is essential to follow a clean diet based on healthy and unprocessed foods. Lean proteins, good carbohydrates and healthy fats should make up at least 90% of your weekly calories.

7. Reward yourself with a cheat meal.

A cheat meal is a great way to reward yourself for following a strict diet. More importantly, it helps to confuse your body and increase your metabolism.

8. Be positive.

Positivity is critical to healthy weight loss. Do your best to think positive thoughts and surround yourself with positive messages (including people). Make your eating, training and fitness habits fun, so you can actually learn to lead a healthy lifestyle.

9. Take supplements.

Some supplements can really help you burn fat and lose 10 pounds quickly. Some good examples are whey protein powder, fish oil and high-quality vitamin supplements. With these convenient tools, you can lose weight faster by optimizing your metabolism and recovering faster from hard workouts.

I’d also like to share some interesting facts about weight loss. This is not to scare you, only to show you that you are not alone in your search.

       About 325,000 people die from obesity each year.

       65% of people in the United States are overweight

About 309 million people live in the United States, with an overweight of over 200 million people. Big Fat Club or what?

The UK is home to 61 million people, 50% of whom are overweight.

There are many people who seek the miracle that will help them lose pounds and weight in days and weeks.

The truth is that there is none. Not what you wanted to hear?

No, I didn’t think so. Don’t despair. Everything is not as bad as it seems.

But is it possible to lose 30 pounds in a week?

The answer is YES!!!

The idea here is to increase your metabolism so that you can burn more calories faster. This does not necessarily mean that you need to exercise more. All you need to do is make some small changes.

Let me explain.

You are perhaps, used to eating three large meals a day. If you want to increase your metabolism, try eating five small meals a day. By eating smaller meals, you give your body a lot more chances of burning the food you have eaten.

Whenever you eat, your body releases fat-burning hormones into your system. So if you eat more often, you will increase these useful hormones and lose pounds in a few days. I love this possibility because it is simple and still has a big impact on weight loss. With this simple adaptation of diet, you will be able to lose pounds in a few days.

Another important factor to consider so that you can lose weight in a week is relaxation. When we are stressed, our body releases a stress hormone called cortisol, which supports fat production.

Suffice to say that the less stressed we are, the less likely we will gain weight. Relax when you can. Take some time for yourself and take some time to enjoy the little things. Not only will you feel a more peaceful state of mind, but you can also lose pounds much more easily in a week.

Best Meal Plan to lose 30 pounds quickly

It is important to choose a weight loss plan that you can stick to if you want to lose weight first and most importantly, you want the ability to lose weight in the long run.

lose 30 pounds in 2 weeks diet plan

Note: Before considering any of the weight loss diets, always consult your doctor or physician as they always know what’s best for you based on your physical condition. Ask your doctor for advice, that’s what they are for. 

There are three general ideas for choosing a meal plan.

1. Stay away from Fad diet

Fad diets don’t care about your best health interests. Many of them focus on combinations of protein-rich and low-carbohydrate foods. While some of these diets can produce surprising short-term results in terms of weight loss, in 99% of cases, they cause people to gain weight simply when they abandon the diet.

2. Low carbohydrate diets

There are dozens of low carbohydrate diets to lose pounds, but you will find that many of them advise you to only follow the diet for a few days. This is because going beyond this period can be harmful to health. Weight loss at the expense of health is not worth it.

3. Avoid Synthetic diets

Weight loss diets should be 100% natural. A good, healthy and balanced diet is what your body needs. Not synthesized food or substitute. Your vital organs rely on the right mix of vitamins and minerals. You can only get it through a balanced natural diet.

To make this easier, I highlight three best diet plan that works magic in losing pounds faster.

This is a combination of three different Scarsdale Diet, which are budget-friendly. These diets, which I outlined below, have helped many people lose weight significantly in a relatively short period of time compared to other diet programs.

Meal Plan

Scarsdale diet

Here is the original Scarsdale diet and it works like this: if you strictly follow this Scarsdale medical diet (SMD) for two weeks, you will quickly lose an average of 7-15 lbs.

Fun fact: You are more likely to make an effort to end something by not starting on Monday. 

Statistically, people who try to quit smoking on Monday start a diet, etc. on Mondays are more likely to fail. Start your diet on Tuesday or Wednesday. You will be surprised at how much stronger your willpower will hold it.

First Day

Breakfast: Tea or coffee with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch: Assorted cold cuts with tomatoes (sliced, broiled or stewed) and tea or coffee

Dinner: As much shellfish or broiled fish as you like along with a slice of protein bread, considerate amount of salad and a grapefruit.

Second Day

Lunch: Fruit salad, any fruit combination, as much as you like on salad, tea or coffee

Dinner: Very lean grilled hamburger (cheap cut; if possible chopped at home after all visible fats have been removed), Brussels sprouts, lettuce salad, cabbage or broccoli, radishes, cucumbers, celery, coffee or tea

Third Day

Lunch: Tuna or salmon salad (drained oil) with lemon, lettuce, grapefruit or melon vinegar sauce, coffee or tea

Dinner: Lamb stew or braised lamb legs, sauerkraut, salad, tomatoes, cucumbers, celery, coffee/tea

Fourth day

Lunch: Two eggs of all kinds (no fat used for cooking), low-fat cheese or cottage cheese, a slice of protein bread, zucchini, toasted, coffee/tea

Dinner: Broiled, roasted, boiled or grilled chicken, anything you want – (skin and visible fat removed) or Hawaiian fried chicken, lots of spinach, coffee or tea

Fifth day

Lunch: Olga spinach pie, apple sauce with no added sugar, coffee or tea

Dinner: Fish of any kind, fresh or frozen, grilled or baked or sauteed or poached, salad, fresh vegetables, including cold diced tables, a slice of protein bread, toasted, coffee or tea

Sixth day

Lunch: Fruit salad, any type of fruit, coffee or tea

Dinner: Turkey or chicken, roasted, cooked or grilled OR parts of the marinated turkey, tomato and lettuce salad, grapefruit or melon or watermelon, coffee or tea

Seventh day

Lunch: Cold or hot turkey or chicken OR Hawaii roast, tomato, carrot, boiled cabbage (or broccoli or cauliflower), coffee or tea

Dinner: Round grilled or broiled steak Or diced steak, fried in a non-stick pan Or boneless ham Or liver and onions Or lean braised meat (cheap lean meat) Or tender spice steak, lettuce salad, cucumber, celery, cooked tomatoes (fresh or without sugar or canned oil) or Brussels sprouts, coffee or tea In the second week, you simply change things according to your personal tastes and your favorites.

Vegetarian Scarsdale Diet

Every day in the morning: 1/2 grapefruit or other seasonal fruit, one slice of protein bread, toasted, coated with sugar-free jam or jelly, if you like, coffee or tea/herbal tea (without cream or sugar)

First Day

Lunch: Watercress soup (or broccoli soup), baked potatoes with low fat cottage cheese and chives OR 1 oz. Raw / 4 oz. boiled soy, 6 halves of walnuts or pecans, baked apple, coffee or tea/herbal tea

Dinner: 2 slices of cheese of your choice on lettuce, ratatouille, artichoke hearts (without oil), cucumber, radishes, a slice of protein bread, toasted melon or watermelon or orange slices, coffee or tea/herbal tea

Second day

Lunch: Fruit salad, to taste, with lettuce, celery, a slice of protein bread, toast with jam or jelly without sugar, if you want coffee or tea/herbal tea

Dinner: Acorn squash with boiled apples, hot or cold vegetables, cauliflower, carrots, tomatoes, everything you want, 4 olives, coffee or tea/herbal tea.

Third day

Lunch: Tomatoes stuffed with cheese, fried mushrooms, zucchini and carrots, a slice of protein bread, toasted, coffee or tea/herbal tea.

Dinner: Asparagus (cauliflower or broccoli) Au gratin, pineapple and pumpkin with nuts, green lettuce and tomatoes, a slice of protein bread, toasted, coffee or tea/herbal tea.

Fourth day

Lunch: Low-fat cottage cheese with sliced ​​spring onions, radishes, cucumbers, olives, 1 slice of toasted protein bread OR 1-ounce Baked soy / 4 ounces Boiled soy, apple, coffee or tea/herbal tea.

Dinner: Boiled eggplants with parmesan cheese and tomato sauce, green salad with low calorie seasonings, a cup of fresh fruit with lemon or lime juice, chopped mint leaves, coffee or tea/herbal tea.

Fifth day

Lunch: Various slices of cheese, spinach, a slice of protein bread, toast, peach or pear, coffee or tea/herbal tea.

Dinner: Onion broth with low-fat croutons, steamed vegetables, sugar-free apple sauce with 6 nuts or pecans, coffee or tea/herbal tea.

Sixth day

Lunch: Fruit salad, any type, to taste, with low-fat cheese on salad or other vegetables, a slice of protein bread, toasted, coffee or tea/herbal tea.

Dinner: Vegetable cheese casserole, served with 1/2 cup of sugar-free apple sauce, sprinkled with 1 tablespoon of raisins, tomato slices and salad with vinegar-lemon sauce, coffee or tea/herbal tea.

Seventh day

Lunch: Stuffed tomato cheese, boiled or mashed potatoes (without butter) with 1 tablespoon of low-fat sour cream and chives OR 1 ounce Cooked soy / 4 ounces Boiled soy, steamed fruit; If desired, use a sugar substitute, coffee or tea/herbal tea.

Dinner: Vegetarian chow mein on rice, lettuce, lettuce, sliced ​​tomatoes, pieces of pineapple or sliced ​​pineapple (canned, packed in its juice or water – unsweetened syrup), coffee or tea/herbal tea.

With all of Scarsdale’s plans, in the second week, you change things according to your personal tastes.

The Lemonade diet

Advocates of the Lemonade diet claim that during the ten-day diet period, you can lose between 10 and 20 pounds. Make sure to consult your doctor or health care professional before starting the lemonade diet.

The lemonade diet instructions are as follows:

1. Drink about 100 ounces of lemonade per day.

2. Drink salt water flush in the morning when you wake up and drink the laxative herbal tea in the evening before going to bed.

3. You can’t eat anything on the lemonade diet. Drink only lemonade, saltwater flush and herbal tea.

4. The lemonade diet is detoxifying. It eliminative diet that can produce toxins in the body and help you lose weight quickly.

Lemonade Diet Recipe:

  • 2 ounces of freshly squeezed lemon juice (must be freshly squeezed)
  • 2 oz. Maple syrup (must be grade B, organic maple syrup)
  • 1/4 teaspoon cayenne pepper
  • 2 cups of water (preferably purified water or spring water) Mix all the ingredients well.

This makes about 20 ounces of lemonade or two servings.

You need to drink about ten servings a day.

Saltwater flush recipe:

  • 2 teaspoons of salt
  • 1 liter of water Mix well.
  • Wait at least half an hour after drinking before leaving the house.
  • You must be near a bathroom.

During the lemonade diet, some dieters complain of diarrhea, dizziness, nausea or vomiting due to the flow of saltwater.

Note: See a doctor immediately if any of your symptoms are severe or persistent or if you feel unwell.

Hollywood diet

Hollywood Diet Recipe One

  • 1 cup of low-fat vanilla soy milk
  • 1 cup of orange juice
  • 1 cup of blueberry juice
  • 1 cup of yoghurt (normal)
  • 1/4 tsp. Wheat germ oil or 2 tbsp. Wheat germ
  • 1/4 tsp. Flaxseed oil

Mix all the ingredients together and then divide them into two portions (each serving is a diet drink throughout the day). Drink lots of water during the day for 2 days.

Hollywood Diet Recipe Two

  • 8 orange juice
  • 4 lemon juice
  • 4 spoons of honey
  • 2 bananas, peeled and sliced
  • 2 peeled and sliced ​​apples
  • 2 cups of grape juice.

Mix all the ingredients together and then in two portions (each the shared portion is a diet drink for the whole day). Drink lots of water during the day for 2 days.

Stay on the Hollywood diet for two days as this is juice fasting.

These are clinically proven weight loss diets that many people have found to be helpful in losing weight fast.

When and How to Exercise

exercise plan to lose 30 pounds

There are many people who don’t know how to exercise to lose weight. Exercise is just a phenomenal way for someone to improve their health, lose a lot of weight quickly and it can be very relaxing what such a stress reliever is. Personally, I have found that exercise is a phenomenal way to relax and get more energy.

For people who need to start fat burning exercise, the most common question is: “What are the best exercises to help me lose weight.

Here are 5 simple exercises you can start engaging in.

1. Walking

Never underestimate the power of simple walking. Walking is one of the best and easiest ways to exercise and lose weight. In fact, people who are ready to start an exercise program would do well to start walking – and simply walking – as this can make the muscles flexible and train properly, making them more friendly for a more detailed exercise plan to react.

Walking in the morning can wake a person up and give him enough energy to keep him going all day. At the end of a stressful day, a pleasant walk around the block can be a great way to relax.

2. Aerobics

Aerobics is one of the most popular weight loss exercises. One of the reasons why aerobics is so popular is that it often doesn’t even seem like exercise.

People who practice aerobics jump and dance with fantastic and happy music, so it seems to be more fun than work.

There are two types of aerobics: hard and low impact. Those who are not used to aerobics should start with a low impact regime and gradually work their way up to a hard impact. Aerobics is an excellent all-round exercise because it works from the cardiovascular system to all parts of the body itself.

3. Swimming

This is another of the many great weight loss exercises – again because it doesn’t really seem like exercise. This affects the arms, legs, heart and respiratory tract.

Like aerobics, it is good for almost any part of the body. Typically, 30 minutes of swimming a day is a guaranteed way to melt the pounds directly from the body.

4. Playing sports

Playing sports is another great way to lose weight quickly. Like aerobics and swimming, because sports are recreational in nature, they don’t actually seem like exercising because the participants have fun.

If a person is an avid golfer, he can do a lot of exercise by simply going from one hole to another instead of driving a cart.

Playing Tennis is also an excellent way to exercise because the body is in constant movement, which also applies to sports such as basketball, hockey, football and even volleyball.

5. Go to the gym

The exercises that can be performed in the gym are also extremely useful. This can include exercise on the treadmill, stationary bike and stairlift, or even weight training. Depending on the person’s preferences, there are tons of excellent exercises for losing weight, and especially when viewed as fun activities, weight can be lost fairly quickly. Remember to always combine any training program with a healthy diet as the two really work hand in hand.

Before I wrap it up, I have a small YouTube video for you.

In conclusion, to lose 30 pounds,

Calories and exercise are a fundamental way of losing weight.

Don’t make the process too complicated; eat with a calorie deficit and take action at least three or five times a week.

Before you knew it, you would have lost 30 pounds in a healthy and sustainable way!

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