How to Lose 30kg in 30 Days - How to Lose 30kg in 1 Month

Patrica August 02, 2021

How to Lose 30kg in 30 Days

How to Lose 30kg in 30 Days? Absolutely you can - BUT it will be very hard and the it will be so difficult that most people simply cannot fathom. I lost a about that over two months, losing c. 3.8kgs a week by simply walking and and extremely low calorie intake. Was it hard? Very much so, and I was lucky to have been walking long distances in the previous months so my body wasn’t ‘shocked’ in the first few days. My basic day was this (and consider this was during wfm lockdown during Covid so that gave me more time):

How to Lose 30kg in 30 Days



  • Get up at 6am, walk for 2hrs 40 mins (total 16kms)
  • No breakfast except for two black coffees - this maybe hard at first but trust me in a few days your body gets used to it and sometimes it’s actual quite difficult to eat right after doing this much excersise.
  • Work from 9am - 1pm
  • Lunch, low calorie soup - I had homemade soup which was probably slightly higher calaories, but was filling - you can buy from the supermarket and a normal ‘tub’ or can would be c. 250 calories and filling enough. I didn’t eat bread with it.
  • 1:20pm - Go for a 40min walk, or 4kms - much easier than the morning walk!
  • 2pm - 5:30pm - work, maybe have another black coffee (I don’t drink caffeine after 12pm anyway as it takes longer for me to fall asleep).
  • 5:50pm - Go for a 40min walk, or 4km.
  • 6:30pm - Dinner - usually would be a steak or chicken breast and a cup of broccoli and another vegetable (usually avoided potatos) - calorie wise this would be anywhere between 450–650 Calories.
  • In bed by 9:30pm - hopefully asleep by 10pm to ensure 8hrs of sleep.

Now, by going by the above, and mind you I was around the same weight, I was using my fitbit to monitor my calories based on height/weight, with 24km of walking I was buring c. 5,000 calories a day! My food consumption was normally around 800 calories, but always under 1,000 (except on one special occasion I ate half a large dominos pizza at 1,200 calories!).

So daily I was in a c. 4,000 deficit every day for 60 days - this equates to 240,000 calories, and divided by 7,700 calaoires in a KG of fat, meant I burned just over 31kgs in two months. Once I got down to 80kgs (my goal was actually 85kgs but wanted to ‘overshoot’ a little to give me leeway), I started upping my calories and reducing the walking and turns out I didn’t ‘pile on the weight’ - I just ensured my body was counting calories compared to the burn. I delibratley had some days were I knew I would exceed to ensure my body wouldn’t be so ‘shocked’.

How to Lose 30kg in 30 Days? Was it hard? Yes it was very much so, and I was lucky that say weather and work etc allowed me to be extremely regimental to have the almost perfect routine. If you’re able to have that much discipline, the first week is hard, then just become second nature. I’m no expert, and neither is the majority of people on Quora - there is too much judegemnt on rapid weightloss without scientific evidence to say any approach is inherently worse then a slow weight loss plan. The evidence is that most people simply don’t have the willpower or time to adhear to such a strict diet plan and give up, and some once they reach their goal won’t attempt to ‘maintain’, but then gordge themselves as if they need rewarding and the weight piles back on.

How to Lose 30kg in 30 Days? So the answer is yes, as a person who is 110kgs you can technically lose 30kgs in two months but it is extremely difficult. If you have the disciple and I’d say if you can walk 10km now without too much difficulty then go for it! Two months in the scheme of things isn’t that long, and while it maybe hell getting up like I did when it was dark in the morning to walk 16km, and then seeing people eating proper fatty takeaway meals in the evening before eating a simple protein and veges, the time went by so fast.

How to Lose 30Kg in 1 Month

How to Lose 30kg in 1 Month



How to Lose 30kg in 1 Month? 30kg in one month is going to be very tough, but not completely impossible. Whilst I am not a dietician or a weight loss expert, here are my tips that have helped me to lose 40+ kg and maintain my lean figure.

  • NEVER starve yourself. If anything starving myself would just put my progress on hold, because I wouldn’t have the energy to work out, and I would become hungry and then binge eat unhealthy foods.
  • Weight lifting is key. Trust me when I say lifting weights is a game-changer and can help lose weight quickly.
  • 80/20 ratio. Here’s my trick to eating; the 80/20 ratio. It is basically where you eat 80% whole foods and 20% junk foods over the span of a week. Whole food examples are: avocados, brown rice, eggs, fruit and vegetables, yogurts, etc. and junk food is pretty obvious. It’s a really great way to non-restrictive diet and helped me heaps.
  • 12–3–30. I have also tried this, but it only works if you have an incline stepper or a treadmill. This program was created by Lauren Giraldo (I believe that’s how you spell her name), and basically it is a treadmill routine where you set it at an incline of 12, at 3 miles (or 4.8km) and do it for 30 mins. I tried it and it definitely helped me lose weight around my inner thighs, love handles, and stomach.
  • Remember to love your current body, and look after it for everything that it has done for you. Losing 25kgs in a month is VERY hard to do, if not impossible, but by following these steps you should definitely be on track to lose 10/15 kgs.

How do I lose 30 kgs in 30 days?

How to Lose 30kg in 30 Days? I would first suggest you not to try it. It is unhealthy and you will struggle to maintain your weight loss. There are other things that you should consider. For example skin, hair, fitness, etc.

30 kgs in 30 days is a bit of a stretch but here is how you can lose a lot of weight really fast:


  • Intermittent fasting. You basically have to fast for 16 hours every day. This is the most effective lifestyle change that will help you maintain your desired body as long as you want. Initially, it will be really difficult but you will get used to it. You can have your dinner 4 hours before you sleep and make sure you don't eat anything for 4 hours after you wake up. (You sleep for 8 hrs)
  • Diet. Try to eat different types of veggies to get the proper nutrition. Create a calorie deficit in your body so that you will lose weight. Make sure 60% for your calories come from proteins and the rest from carbs and fats. Avoid sugar and excess salt. Avoid processed food.
  • Exercise. Include both aerobic and anaerobic exercises, you shouldn't avoid either. Both have their merits.
  • Sleep 8 hours every night. Your muscles need to fully recover for your next workout session. Sleeping more than 8 hours or less than 7 hours is associated with diseases.
  • Drink a lot of water. Don't drink a lot of water at once, have it in small quantities throughout the day.
  • Multivitamin tablets. You shouldn't compromise your micronutrients. They are a must. But you may have to compromise during the rapid weight loss period so make sure you take multivitamin tablets. Take them at the same time every day.
  • Cheat meals. Cheat meals are actually useful to lose more weight. Go crazy once/twice a week. Including cheat meals has actually helped a lot of people lose weight after reaching a plateau.

Patrica

Posted by Patrica

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