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Simple 30-Day Plan for Weight Loss, According to a Dietitian

Learn 8 realistic nutrition and fitness tips to lose weight for the long haul.

Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting.

Verywell Fit / Amelia Manley

• Setting Goals

Creating a Nutrition Plan

Meal planning, physical activity, hydration and sleep, tracking progress, coping with challenges.

Healthy weight loss plans include eating well, being physically active, and getting enough sleep so you feel your best now and for the long term. Health is about more than a number on the scale, so this weight loss advice looks at the bigger picture.

There are no quick fixes or fad diets that are known to sustain weight loss in the long term. These weight loss plans and fad diets are based on restricting calories or removing specific food groups. Most of the time, it's impossible to follow these plans in the long term, so weight loss is not maintained over time. That's why this article offers sensible nutrition, exercise, and sleep goals, that can be sustained for life. A healthy lifestyle can help you feel your best now while preventing chronic diseases in the future.

Instead of going "on a diet" which you eventually go "off," this sustainable plan includes realistic goals and small changes that can last a lifetime. It also includes a variety of delicious and nutritious foods, as well as exercise that's fun and enjoyable, and tips on healthy sleep.

Setting Realistic Goals

First, decide if weight loss is the right strategy for your health. It's common to have an unrealistic view of what a healthy weight really is. Use this guide to determine what your ideal weight is so you can set an appropriate goal.

If you need to lose weight, aim to lose 1 to 2 pounds per week (or 4 to 8 pounds in 30 days). People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly.

Set SMART goals that are:

• M easurable
• A ttainable
• Ti me-bound

A goal such as "I will lose 10 pounds" is not time-bound (no timeline is set) and may not be attainable, since weight fluctuates based on many factors, such as hydration, hormones, medications, food intake, and activity level.

A SMART goal that contributes to weight loss may be: "I will replace my daily can of sugar-containing soda with water for the next 30 days." It's more important to set goals about sustaining a healthy lifestyle than about reaching a target number on a scale. The goal of reducing sugary drinks is more realistic than "I will lose 10 pounds," which is harder to control or achieve.

Eating well plays an important role in weight loss and maintenance. A winning strategy for weight loss includes both caloric restriction and adequate exercise. While calories are part of weight control, it's too narrow to think that energy-in and energy-out is the only factor to consider in weight loss. These factors are also involved:

• Medical conditions
• Physical activity levels
• Medications
• Environment
• Mental health

Your best bet is to work with a health care professional for a personalized weight loss plan. If that is not possible, you can follow the general information in the Dietary Guidelines for Americans about the role of nutrition in weight loss. It recommends a varied diet that includes:

• Vegetables and fruit
• Grains (including whole grains)
• Protein foods

The amount (portion) of food that you should eat is specific to your current weight and your weight loss goals. Learn more about how to set calorie goals here . Even if you cut back on calories, it is important to eat a variety of foods to get all of the protein, healthy fats, vitamins, and minerals that your body requires. It's also vital to focus on aspects beyond food. Physical activity, hydration, sleep, and other components are all interconnected in your weight loss journey.

Your body requires nutrients every day so it functions properly. The Dietary Guidelines were designed to ensure that nutrient needs are met with a variety of foods including vegetables, fruit, protein, and grains. You can plan meals using the five food groups in the USDA's My Plate model. When you plan meals, consider these plate proportions:

• Make half your plate vegetables and fruits.
• Make a quarter of your plate grains. Choose whole grains at least half of the time.
• Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds.
• Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt.

The exact amount of food you will need depends on your goals (see section above). In addition to eating more whole foods like vegetables, you can also cut back on heavily processed foods like fast food, packaged snacks, baked goods, and candy.

A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day plan.

• Breakfast : Plain Greek yogurt with strawberries and low-sugar (3 grams of sugar or less per serving), oat-based granola
• Snack : Almonds and grapes
• Lunch : Tuna melt sandwich with cheese and tomatoes on whole grain bread, served with carrots, red peppers, and an apple on the side
• Snack : Cucumber and hummus
• Dinner : Chicken with brown rice and stir-fried vegetables.
• Breakfast : Chia pudding with Greek yogurt and fruit
• Snack : Cheddar cheese and an apple
• Lunch : Poke bowl: fish (or tofu) with brown rice, mixed vegetables, seaweed and sesame seeds
• Snack : Trail mix
• Dinner : Pesto shrimp and broccoli served over whole-grain pasta
• Breakfast : Mashed avocado and ricotta cheese on whole grain toast with a side of berries
• Snack : Fresh peach, granola, and Greek yogurt
• Lunch : Turkey sandwich with lettuce, tomato and sweet peppers; banana
• Snack : Plain popcorn
• Dinner : Chickpea and cauliflower curry with quinoa
• Breakfast : Oatmeal with banana, peanut butter, and soy or cow's milk
• Snack : Hummus and carrots
• Lunch : Black bean and cheddar burrito in whole grain tortilla, with lettuce, tomato, sweet peppers, and avocado
• Dinner : Stir-fried chicken and mixed vegetables on soba noodles
• Breakfast : Scrambled eggs, whole grain toast, and tomato
• Snack : Medjool dates with peanut butter or almond butter
• Lunch : Chicken Caesar salad with parmesan cheese and croutons plus a pear
• Snack : Small portion of your favorite ice cream
• Dinner : Lemon-butter halibut with green beans and potatoes

It's easier to stay on a meal plan if you grocery shop and plan in advance. Learn tips for meal planning here .

Being physically active is associated with weight loss because exercise it burns calories. The CDC suggests 150 minutes per week of physical activity for health benefits. However, this amount may not be enough for weight loss. International guidelines recommend 300 minutes of exercise per week for people trying to lose weight.

Nutrition and exercise are both important factors in weight loss. Studies show that exercise only—without dietary changes — may help with a small amount of weight loss, but is not likely to result in meaningful weight loss. Diet and exercise are both important and should be paired together for the best results.

It's important to choose physical activities that you enjoy so you are more likely to stick to them for the long term. Choose a combination of both aerobic (biking, walking, dancing) and strength-building activities (weight lifting, resistance bands, push-ups) for the best benefits.

As a beginner, start by taking a walk every day and lifting light weights. Walk for longer and do more reps with your weights as the weeks go by. Consider these exercise tips for beginners .

Other factors that affect weight include hydration and sleep. When it comes to fluid and hydration, many Americans rely on sugar-sweetened beverages. However, excess intake of sweet beverages is linked to weight gain.

Water is a better choice than sweet beverages when trying to manage weight since it contains no calories or sugar. Replacing sugary or calorie-rich beverages with water can help with weight loss. Some studies indicate that drinking water before meals may decrease food intake during meals, which may help eaters feel more satisfied with fewer calories. Staying hydrated is important because studies show that consistently being under-hydrated is associated with increased body weight.

Studies also show a connection between sleep patterns and weight. Poor sleep is linked to increased calorie intake, mostly from snacks that are high in fat and refined carbohydrates. Poor sleep also may affect hormones involved in weight, appetite regulation, and metabolism.

Some evidence suggests that people who sleep less than seven hours per night are more likely to have obesity. If you don't sleep for at least seven hours per night, consider working with a sleep specialist as part of your weight loss program. Here are some tips to help with better sleep .

If you set measurable goals, it's easier to track your progress. For example, if your goal was to drink water instead of soda at lunch for 30 days, you can mark each day on a calendar to check your progress.

Some people like to keep a food or exercise journal to monitor progress or use a mobile app to count calories or steps. Make sure to celebrate your successes. If you falter, start again as soon as possible.

One caution for tracking progress: try not to gauge your progress based on a number on the scale. Making lifestyle changes such as improving your eating habits or being more active has so many benefits beyond weight control.

The Dietary Guidelines for Americans recognize that losing weight is not easy and is best achieved with a commitment to lifestyle change over the long term and with the help of medical professionals.  

You will have a better chance of sustaining long-term weight loss if you make slow, steady progress that includes a combination of nutrition, fitness, sleep, and hydration changes.

In order to see real progress, don't make too many changes at once. Build up slowly instead. Perhaps the first 30 days of the journey may have progress such as:

• In the first week, you drink water instead of a soda at lunch.
• In the second week, you have water instead of soda and walk 10 minutes per day.
• In the third week, you continue the first two activities and add weight training twice a week.

Remember, 30 days is just the start of this journey. Maintaining these new habits lifelong is how you will see real progress.

Centers for Disease Control and Prevention. Losing Weight.

Substance Abuse and Mental Health Services Administration.  Setting goals and developing specific, measurable, achievable, relevant, and time-bound objectives .

Damon L. Swift, Joshua E. McGee, Conrad P. Earnest, Erica Carlisle, Madison Nygard, Neil M. Johannsen, The Effects of Exercise and Physical Activity on Weight Loss and Maintenance . Progress in Cardiovascular Diseases, Volume 61, Issue 2, 2018. Pages 206-213, https://doi.org/10.1016/j.pcad.2018.07.014.

Wharton S, Lau DCW, Vallis M, et al. Obesity in adults: a clinical practice guideline .  CMAJ . 2020;192(31):E875-E891. doi:10.1503/cmaj.191707

 USDA. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020

USDA. My Plate .

USDA My Plate. Protein Foods .

USDA My Plate. Dairy .

Centers for Disease Control and Prevention. How much physical activity do adults need?

O'Donoghue G, Blake C, Cunningham C, Lennon O, Perrotta C. What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis .  Obes Rev . 2021;22(2):e13137. doi:10.1111/obr.13137

Teixeira DS, Rodrigues F, Cid L, Monteiro D. Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role . Front Psychol. 2022 Feb 18;13:780059. doi: 10.3389/fpsyg.2022.780059. PMID: 35250719; PMCID: PMC8894246.

Malik VS, Hu FB. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases .  Nat Rev Endocrinol . 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6

Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review . Nutr Hosp . 2019;36(6):1424-1429. doi:10.20960/nh.02746

Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males.   Eur J Nutr . 2016;55(2):815-819. doi:10.1007/s00394-015-0903-4

Kerksick CM, Wilborn CD, Roberts MD, et al.  ISSN exercise & sports nutrition review update: research & recommendations .  Journal of the International Society of Sports Nutrition . 2018;15(1):38. doi:10.1186/s12970-018-0242-y

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance .  Nutrients . 2022;14(8):1549. Published 2022 Apr 8. doi:10.3390/nu14081549

Primack C. Obesity and Sleep .  Nurs Clin North Am . 2021;56(4):565-572. doi:10.1016/j.cnur.2021.07.012

National Institute of Diabetes and Digestive and Kidney Diseases. Changing your habits for better health.

By Cara Rosenbloom, RD  Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

This Guy Lost 30 Pounds In 3 Months By Following These Simple Tips

They seem basic, but that's one reason they work.

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THREE MONTHS before my wedding, I had a realization: I didn't want to be an obese groom. This was not hyperbole. My 5'9'' frame tipped the scales at 231 pounds, which meant I easily qualified as obese, according to the medical definition of the term.

Like most overweight men, I wasn't proud of carrying around all that extra flab. But it wasn't until I literally feared for my life that I became fully committed to change. When I paid a visit to Keith Berkowitz, M.D., medical director of the Center for Balanced Health in New York City, a blood test showed that I was insulin resistant, which meant my body had to produce 10 times the amount of insulin normally secreted by a healthy guy my age.

At the age of 26, I was on the verge of diabetes. So right before I got married, I vowed to lose weight. By following the plan Keith made for me, I lost 33 pounds and whittled 5 inches off my waist in 12 weeks—just in time for the big day.

It's important to note that my story is the exception rather than the rule—people lose weight at varying rates depending on many different factors, from their genetic makeup to their gender to the amount of muscle mass they have.

But for me, losing weight was a lot easier—and a lot quicker—than you might think. Here's how I did it, leveraging five simple approaches that you can work into your life, too, if you need to.

1. I went on a low-carb diet.

Almost immediately, Berkowitz put me on a low-carb diet.

That didn't mean cutting out carbs altogether: rather, I had to avoid foods such as bread, pasta, potatoes, and rice, which contain high amounts of glucose and can raise blood sugar quickly. This is the trigger that signals your body to release a flood of insulin, Berkowitz told me.

My "don't eat" list also initially included whole grains, which have been linked to higher insulin levels. But Berkowitz assured me that once I started losing weight, I could slowly start adding them back to my diet in the form of high-fiber crackers or flaxseed bread.

The goal was to bring my insulin levels down, which would both improve my health and expedite fat loss. In fact, when University of Connecticut researchers analyzed why low-carb dieters were so successful, they calculated that 70 percent of their weight loss stemmed from low insulin levels.

2. I ate more fruits and vegetables.

Under the Berkowitz diet, I was allowed to eat 3 to 5 ounces of cheese and two servings of low-glycemic fruits (fruits that are relatively low in sugar, such as berries, melons, peaches, plums, apples, oranges, and kiwis) a day. I was also allowed to eat as much meat and vegetables as I wanted.

While "eat more fruits and vegetables!" is kind of a diet cliche, there's no arguing that it works. In fact, a study of more than 2,000 low-carb dieters found that, on average, the people who lost the most weight were consuming four servings of non-starchy (re: anything other than potatoes or corn) vegetables a day. Eating more produce increases the amount of fiber in your diet, which helps keep you full.

For an even greater fiber boost, I added a daily glass of Metamucil (the sugar-free version), which did wonders to suppress my between-meal snack cravings. (Check out these other incredibly easy ways to get more fiber .)

3. I had protein at every meal.

The benefits of protein really can't be overstated. Besides nourishing your muscles, the added protein will help keep you from overeating. That's because protein boosts the production of a hormone that signals to your brain that you're satiated.

4. I cut out processed foods.

Pre-diet, I lived on lunchmeat. But Berkowitz nixed these packaged meats quickly, because most contain added salt (affecting weight and blood pressure) and sugar, as well as nitrates, which are associated with an increased risk of cancer.

Instead, I ate ground beef and ground turkey. (Both take only a few minutes to cook at night and taste great cold the following day.)

If you follow only one rule, make it this: If it comes in a box or a bag, skip it. I guarantee you'll have success.

5. I did the following workout 3 days a week.

Of course, no diet can possibly be effective without a workout plan to go with it, so I tried this full-body fat-burning routine from Michael Mejia, C.S.C.S., author of The Better Body Blueprint . It’s designed to speed your results and improve your fitness, while protecting your hard-earned muscle—all in just three days a week.

How To Do It Warmup: Before each workout, warm up with 5 minutes of light aerobic exercise or calisthenics.

Weight training: Do the weight workout that follows 3 days a week, resting at least a day after each session. Perform the exercises as a circuit, completing one set of 10 to 12 repetitions of each movement before resting for 60 seconds. Then repeat the entire sequence one or two times, for a total of two or three circuits. Every other workout, reverse the order in which you do the exercises.

1. Dumbbell squat and press

Stand holding dumbbells at chest height with an overhand grip. Begin by descending into a squat. When your thighs are parallel to the floor, pause for a second before pressing back up to the starting position, raising the weight above your head.

2. Pushup-position row

Get into pushup position with your arms straight and your hands resting on light dumbbells. Spread your feet apart for balance. Tighten your abs as you pull one dumbbell off the floor and draw it toward your chest until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. Once you've mastered the movement, add a pushup after performing the row with both arms. TIP: If holding both dumbbells feels awkward, try doing the exercise holding only one dumbbell and place your other hand on the floor.

3. Lying hip extension

Lie on the floor with your arms out to the side, knees bent and feet flat on the floor. Pushing with your gluteals and hamstrings, dig your heels down into the floor and lift your hips until your body forms a ramp that descends from your knees to your shoulders. Pause, then return to the starting position.

4. Lat pulldown

Grab a lat-pulldown bar with a "false" overhand grip that's just beyond shoulder width. A false grip means you place your thumb on top of the bar, alongside your index finger, rather than wrap it around the bar. Pull the bar down to your chest. Pause, and slowly return to the starting position.

5. Russian twist

Grab a weight plate with both hands and sit on the floor with your knees bent and your feet flat. Hold the weight plate straight out in front of your chest with your palms facing each other. Lean back so your torso is at a 45-degree angle from the floor. Twist to the left as far as you can, pause, then reverse the movement and twist all the way back to the right as far as you can, and pause. Return to the starting position.

Support your body with the balls of your feet and with your hands, positioning the latter slightly wider than shoulder-width apart, palms flat on the floor. Straighten your arms without locking your elbows. Lower your torso until your chest is just a fraction of an inch off the floor. Push yourself back to the starting position.

Cardio: After each weight-training session, finish up with 12 to 15 minutes of aerobic exercise—running, cycling, rowing—using an intensity that you judge to be a 7 or 8 on a 10-point scale.

I would love to say that I kept off every ounce in the many years since I first did this. I've fluctuated, but I absolutely still believe in every one of these strategies.

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Here's How 15 Women Lost 50+ Pounds

Learn tips from these weight loss success stories—complete with before-and-after photos.

Having trouble sticking to your weight loss goal ? You might want to adopt a few lifestyle habits to keep you motivated. Watch this video for all five tricks to help manage your weight.

These 15 women each lost over 50 pounds. Here, they share their weight loss journeys and tips for achieving their goals. Their creative approaches include everything from building an Instagram following to keeping motivated by wearing neon.

Paige Jackson

30, 5'7", New Orleans

BEFORE: 220 lb., size 18

AFTER: 155 lb., size 4

TOTAL LOST: 65 lb., seven sizes

Paige's weight loss tips:

Keep inspiration everywhere : I have my phone background set to a motivational quote. Words of wisdom like "If you want it, work for it" offer a little pick-me-up every time I look at the screen.

Don't fixate on pounds : Throughout my journey, I have always relied on active goals , like running a 5K or building muscle, to measure my progress. Working toward real-life results is way more rewarding than obsessing over a number on the scale.

Find delicious swaps : Instead of completely giving up my favorite comfort foods, I make them healthier. For example, for my good-for-you hash browns, I cook one shredded sweet potato in a tablespoon of coconut oil until it's soft and crispy, then I top it with cinnamon and sea salt. Talk about yummy!

Emily Liedtke

40, 5'2", Beaverton, Ore.

BEFORE: 340 lb., size 26

AFTER: 129 lb., size 2

TOTAL LOST: 211 lb., 12 sizes

Emily's weight loss tips:

Aim for 15 : When dreading a workout, I tell myself to try to make it through the first 15 minutes. After that point, I almost always feel more energized and want to keep going.

Find a unique reward : Instead of celebrating with food when I hit a goal, I treat myself to something like a hike with my husband or a massage.

Change your vocab : I used to tell myself that I "couldn't" have something, which made me crave it even more. Now I say I "don't" engage in an unhealthy habit. It's a little trick that makes the behavior seem less like a choice and more like part of my lifestyle.

Nail down your emotion : I created my own mood emojis to help monitor how I feel after every workout and meal. This lets me keep tabs on what's working for me and what's not.

Laura Mictich

25, 6'0", Jackson, Tenn.

BEFORE: 304 lb., size 26

AFTER: 190 lb., size 10

TOTAL LOST: 114 lb., eight sizes

Laura's weight loss tips:

Instagram it! : After I lost my first 40 pounds, I created an Instagram account to track my fitness. As my number of followers grew, so did my motivation. Being part of a community kept me accountable.

Score free fitness : Many weight-loss programs cost big bucks, but there are also plenty of reputable online resources that give you the same benefits for free. One of my faves: Blogilates by Cassey Ho.

Buy a band : When I cannot get to the gym, I turn to my resistance band; it's an easy and portable way to add strength training on the go.

Read the menu : I love eating out, but restaurants offer too many options and don't always list ingredients. To keep from consuming more than I'd planned, I choose a healthy option from the menu ahead of time.

43, 5'4", Marietta, Penn.

BEFORE: 209 lb., size 20

AFTER: 133 lb., size 2-4

TOTAL LOST: 76 lb., nine sizes

Casie's weight loss tips:

Bag it up : I portion out all my snacks , like almonds or sliced apples, ahead of time in ziplock bags. This lets me take my healthy eats anywhere while keeping my serving sizes in check.

Crush a quickie workout : On extra-busy days, I do a Tabata sequence—in just 20 minutes, I can get a full-body workout. It revs up my heart rate.

Write it out : When I dread the gym, I grab a pen and paper and map out my workout. Having a game plan prevents me from wasting time during my session.

Find sweet swaps : I love peanut butter. To avoid some of the fat that comes with it, I mix the powdered kind, PB2, into Greek yogurt. It gives me that nutty, creamy taste.

Shannon Mateo

34, 5'1¾", Reno, Nev.

BEFORE: 198 lb., size 16

AFTER : 115 lb., size 2

TOTAL LOST : 83 lb., seven sizes

Shannon's weight loss tips:

Rock your motivation : I wear bright clothes at the gym with fun sayings like "Drink coffee, put on some gangster rap, and handle it." It sets my workout tone.

Judge your labels : I always peruse food labels. Whenever there's something listed that I can't grow or make myself, I put the item back. It makes weeding out unhealthy processed foods much more straightforward.

Indulge wisely : Many people have weekend "cheat" days. Instead of depriving myself all week and potentially bingeing on the weekend, I choose sweets that fuel my body throughout the week, like Trader Joe's Coconut Cashews.

Erica Calderon

34, 5'8", Phoenix

BEFORE: 230 lb., size 14

AFTER 145 lb., size 6/8

TOTAL LOST: 85 lb., 3-4 sizes

Erica's weight loss tips:

Schedule sweat sessions : Raising two girls keep me busy, so I have to be creative about fitting in exercise. My ideal window: when my youngest goes down for her nap and the other is at school. I treat workouts as meetings that I absolutely cannot miss.

Hang out far from the kitchen : I always crave sweets after dinner while watching TV. Sometimes, I'll go upstairs to watch my shows instead of sitting in the living room, which is attached to the kitchen. That way, I'm less likely to scavenge.

Invest in a slow cooker : It's the ultimate time-saver. First thing in the morning, I throw in something simple, like turkey and sweet potatoes, and at the end of the day, I have a delicious and nutritious meal waiting for me.

Maribel Contreras

38, 5'6", El Monte, Calif.

BEFORE : 217 lb., size 16

AFTER: 140 lb., size 6

TOTAL LOST : 77 lb., five sizes

Maribel's weight loss tips:

Pick a power playlist : Starting my workouts with pump-me-up songs like "Shake It Off" by Taylor Swift keeps me motivated throughout the session.

mantraFind a : On days when I want to give up, I repeat these words: "I'm very strong; I can do this." Just saying the sentence out loud stops me from feeling weak.

Broadcast your goals : I decided to register for a 12-week body transformation contest at my gym. When I joined the challenge, I told everyone about my plan to win. That motivated me to keep going.

Jennifer Lasher

41, 5'6", Hauppauge, N.Y.

BEFORE: 210 lb., size 16

AFTER: 135 lb., size 6

TOTAL LOST: 75 lb., five sizes

Jennifer's weight loss tips:

Set challenging goals : My goal is to run 100 miles in a month. I finally hit it (and then some) this past August with 104.

Spiralize it! : As an Italian-American, I find it tough to cut out pasta, but I use zucchini noodles or spaghetti squash instead.

Carry a Mary Poppins purse : My bag is always packed with healthy snacks like nuts, apples, and hard-boiled eggs. It stops me from getting so hungry that I overeat.

Danica Bellini

25, 5'3", Bradley Beach, N.J.

BEFORE: 183 lb., size 12

AFTER: 123 lb., size 2

TOTAL LOST: 60 lb., five sizes

Danica's weight loss tips:

Bring your gym anywhere : I love the Cardio Sculpt and Black Fire videos on DailyBurn. They're amazing for tightening my abs!

Pump the beats : I'm a music writer, so I always add to my workout playlists. Social Distortion's "Highway 101" is an old fave!

Get good grains : My power pick: quinoa . It's versatile and filling. I add it to salads with sliced grapes.

Natalie Jill

43, 5'2", San Diego

BEFORE : 175 lb., size 10-12

AFTER : 113 lb., size 2

TOTAL LOST : 62 lb., four sizes

Natalie's weight loss tips:

Inject some fun : When looking for workout motivation, I pull out my favorite neon exercise clothes for a burst of energy. Plus, yellow and pink make me feel upbeat!

Hit the floor : My go-to: plank-based moves. They're great for shaping your abs and upper body. Make sure you're engaging your core , keeping your glutes tight, and tucking your pelvis under to protect your lower back.

Think: Healthy fats : I eat a lot of protein-packed meals filled with good fats . My favorite is shrimp with a ton of veggies, all cooked up in coconut oil.

Bianca Valdez

35, 5'3", Waco, Texas

AFTER: 132 lb., size 4

TOTAL LOST : 78 lb., six sizes

Bianca's weight loss tips:

Get grilling : I love grilled shrimp tacos on corn tortillas. They're flavorful, low on calories, and easy to make.

Pump up your playlist : My workout jams are super eclectic—Latin, pop, and contemporary Christian music! Right now, I love "Soul on Fire" by Third Day, for when I hit the stair climber.

Try a training plan : After doing Jamie Eason's free 12-week LiveFit strength-training program at bodybuilding.com, I wore a bikini for the first time since I was 5!

Suheily Rodriguez

27, 5'7", North Wales, Penn.

BEFORE: 236 lb., size 18

AFTER: 140 lb., size 2

TOTAL LOST: 96 lb., eight sizes

Suheily's weight loss tips:

Eat yogurt for a flat belly : When I have more Greek yogurt (I like Yoplait's tropical flavors), even for just a week, my tummy is instantly flatter.

Get your probiotics : It's a Korean stew made of kimchi, tofu, chili pepper, pork belly, red pepper paste, sesame oil, and scallions, and it's pretty low-cal, too.

Annabelle Goetke

26, 5'8", Chicago

BEFORE: 328 lb., size 28

AFTER 154 lb., size 4

TOTAL LOST: 174 lb., 12 sizes

Annabelle's weight loss tips:

Track with an app : MyFitnessPal helped me become more aware of what I was putting into my body.

Pack DIY snacks : My go-to pumpkin-spice cream cheese muffins are protein-filled to keep me satisfied longer.

Lighten up meals : I make low-cal versions of my fave gourmet foods, like stuffed portobello mushrooms.

Find a better indulgence : I top berries, nectarines, and cherries with homemade whipped cream, nuts, and dark chocolate.

Erika Cataldi

32, 5'9", Reading, Penn.

BEFORE : 205 lb., size 16

AFTER: 135 lb., size 4/6

TOTAL LOST : 70 lb., six sizes

Erika's weight loss tips:

Snap your progress : I'd take photos of myself and send them to my mom to record my progress. I still send her selfies occasionally!

Say yes to seltzer : Swapping soda for sparkling water made a big difference. I especially like Walmart's Clear American in key lime flavor. It's like lemon-lime soda—without all the calories.

Cook with coconut oil : It's a must in my kitchen. When I lightly fry food, like my homemade chicken fingers, it gives a slightly sweeter flavor.

Erica Stepteau

30, 5'3", Fairburn, Ga.

BEFORE: 174 lb., size 14

AFTER: 114 lb., size 0/2

TOTAL LOST: 60 lb., six sizes

Eat chocolate : Sweets are an everyday necessity for me. I treat myself to a bit of chocolate at each meal, so I never feel deprived.

Prep meals on Sundays : I precook my meals every Sunday, storing four to five days' worth of salads in Tupperware. This simplifies my life.

Snack like the Greeks : My go-to is a mix of tomatoes, cucumbers, olive oil, fresh garlic, and a little lemon juice. Yum!

A Quick Review

Still enjoying foods you love like chocolate, adopting a mantra, and prepping meals are just a few weight loss tips that helped these 15 women lose over 50 pounds each. If you are starting a weight management journey, talk to a healthcare provider you trust to help develop a plan that works for your lifestyle. Your best bet is one you can sustain that still lets you enjoy your food!

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10 Lessons I Learned from My Weight-Loss Journey

I've kept 70 pounds off for more than 10 years. Here are 10 key lessons I've learned along the way.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

• 1. You've Got to Meet Yourself Where You're At

2. Never Eliminate Anything Completely

3. you can do anything you set your mind to, 4. your get-moving options are endless, 5. invest in your own personal wellness, 6. reward yourself for the small wins, 7. you will not be perfect, 8. water really is your bff, 9. the mental transformation is just as important as the physical.

• 10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

From a young age growing up in the Connecticut suburbs, the number on the scale ebbed and flowed as my relationship with sport did as well. At age 14, I was a soccer whiz, running laps up and down the field feeling confident and great. Come 17, I didn't make the junior varsity volleyball team because I couldn't run a sub-10:00 mile, and my interests became a lot less active. As I leaned heavily into the arts and a local youth group, the pounds crept on. Despite feeling excited by my extracurricular activities, I began feeling self-conscious and uncomfortable in my own body.

This carried on to college, and like many, I gained the freshman 15—or perhaps the freshman 30 would be more accurate. In the spring of 2007, I was procrastinating studying for a final exam when I decided to step onto a dusty scale I had tucked under my bunk bed. After what felt like an eternity, waiting for the screen to populate, the number that glared back at me from the floor took my breath away. I was forced to come to terms with a harsh reality: I had to change. While I believe that people can find health at different sizes, I was definitely not healthy or more importantly, happy. I knew that making changes wouldn't be easy, but even so, I was ready to start.

Over the next three years, I lost 70 pounds through making healthier eating choices and learning to love running. Today, movement is my medicine, enabling me to better show up both personally and professionally. Now a nine-time marathoner, certified personal trainer and run coach, and wellness coach with her own podcast , I've learned a handful of lessons along my journey that empower me to give back to others and help them determine what wellness looks like for them. Here's what I learned during my personal transformation, plus some insight into why I feel like a forever work in progress.

1. You've Got to Meet Yourself Where You're At

Especially in the age of social media, it's easy to compare yourself to others. Your journey is just that: Yours. Instead of being made to feel like you're not good enough based on what you see someone else doing, focus on where you are and progress from there. This is important in all aspects of wellness, whether it's trying out a new strength training routine or shifting your eating habits. Just because you can't do a difficult movement like a dumbbell snatch, for example, doesn't mean you won't get there one day. Have some grace, embrace honesty, and the rest will come with time.

Many popular diets advertise cutting things out—at least in small portions—like complex carbs or sugar. When we eliminate things from our diet, it's almost guaranteed that we will crave them more. In my experience, I'd binge the very thing that I told myself I couldn't have. (The restrict/binge/repeat eating cycle has been confirmed in a 2020 Binge Eating article.) Instead of eliminating things from your life, the practice of moderation and portion control is a much safer alternative. It's a practice that truly helped me along my journey.

Instead of nixing my college's famous banana chocolate chip ice cream completely, for example, I let myself have a scoop on Fridays. When it came to indulging in Grandma's Sunday sauce, I made sure to also serve myself a hearty helping of salad in addition to the oh-so-good pasta bowl. By embracing the foods that made me happy in smart amounts, I was able to enjoy the process without feeling like I was missing out.

I really, really wanted to love running. But in the earliest stages, I felt as though I would never. I felt as though because I wasn't "good" at it (see the high school volleyball reference above), it would never be for me. Toward the beginning of my personal weight-loss efforts, I worked at a summer camp, without access to a typical big box gym. This really encouraged me to give running another hard try, as it was one of the few ways I could get active and really break a sweat without any equipment.

The first week of running was awful. I did it for about 15 minutes per day, and ran the exact same route every single time. However, after a week of sticking it out, I slowly got to a place where I realized that it was nowhere as bad as I had been making it out to be. With time, the enjoyment grew. I didn't have to be the best runner. I just had to be me— running. This realization empowered me to try and stick with other things that felt hard in the past.

I went through phases over my three-year journey dabbling in a slew of different fitness modalities. I've done it all, from barre and Spin class to dance cardio and even CrossFit. Some of these love affairs lasted longer than others, but what I most enjoyed about the process was that I had the opportunity to mix up my routine as often as I liked. There was no reason to stick with something that didn't bring me joy or light me up. By diversifying my go-to sweat method, I had a lot more fun, and even made some great friends along the way. Plus, research published in 2020 in Translational Behavioral Medicine has shown that adding variety to an exercise program can increase your physical activity.

During the summer of 15-minute runs, I lived in Hanes white v-neck T-shirts and cotton leggings from Target. Over time, I began to realize that if I wanted to perform better and feel more comfortable, I needed to invest a little bit more in my workout wardrobe. The good news: There are tons of great options out there, from Old Navy to Champion, that have technical gear at lower price points. Rather than buy six-packs of T-shirts every month, I started to accrue a collection of gear that lasted the washing machine test, and also made me feel more confident when the workout began.

When I started my weight-loss journey, I didn't set out and say "I want to lose 70 pounds." Rather, I set SMART (specific, measurable, attainable, relevant and time-bound) goals that helped me go in the right direction. For instance, a goal like " I want to drink three bottles of water every day before 6 p.m. "

If I made it through two weeks of this goal, I would take some time to celebrate the positive progress, whether that be with a trip to the local mall or simply setting aside some "me" time to take an extra long walk come the weekend. When the journey is long, the small wins are what keep your tank fueled up and help you stay motivated for more.

How many times have you told yourself "OK, today I'm going to have a good day of eating," and then a few bites of a chocolate bar later, you feel as though you've completely blown it? Listen, we've all been there.

Here's the thing: That all-or-nothing mentality isn't going to do you any good. Have some grace with the idea that from time to time, things aren't going to go as planned. There will be slip-ups. Rather than get angry and throw your hands up in the air, be proud of yourself for prioritizing your own wellness in the first place. Every single second, you have an opportunity to start with a clean slate.

I've never been "good" at drinking water. I don't particularly love the taste of it (which sounds weird, perhaps) and making sure to get enough felt like a total struggle. Alas, H20 accounts for 60 percent of our body—or about 11 gallons or 92 pounds inside a 155-pound person—and is essential to every cell.

When I made getting healthier a priority, I started downing at least six glasses each day. With that, I started to notice a real difference. I felt better, my skin looked better, and I performed well when it came to my regular workouts, staving off that ever-annoying headache that likely was a result of previous dehydration.

Honestly, I'm still working on my inner dialogue and being kinder to myself. When a big transformation happens on the outside, it's important to take the time to really think about who it is that you are, what's important to you and who you want to be going forward. As a self-proclaimed forever work in progress, I find that regular journaling and making time to reflect on my feelings helps me stay grounded. I'll never forget about the teenage girl who had trouble finding jeans that fit standing in her local mall. But I know, now, that she's not who I am anymore.

10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

This is something I can't stress enough. No amount of exercise will help you against an unhealthy diet. Remember how you feel once you hit your goal weight. Returning to that feeling of pride and happiness will empower you to continue to make healthy decisions going forward. This makes maintenance easier, and helps you keep a level head when it comes to the occasional overindulgent meal or streak of exercise-free days (and those can be important, too!). We want to focus on lasting change and better health for years to come.

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Is It Possible to Lose 30 Pounds in a Month?

Written by Kyle Hunt | BEXSci.

Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist

Updated On: November 20, 2023

Starting a weight loss journey is a commendable and transformative experience, especially if you have a lot of weight to lose. But how quickly can you shed those extra pounds?

The desire to lose weight fast, even 30 pounds in a month, is a common aspiration. In our fast-paced world, instant gratification often seems like the ideal solution. However, the question remains: Is it possible to lose 30 pounds in a month, and if so, what are the methods, challenges, and potential consequences associated with such a pursuit? 

In this article, we'll delve into the science of weight loss, explore the pros and cons of extreme diets and workouts, and provide practical insights to help you make informed decisions on your path to a healthier you.

 Table of Contents: 

• Can You Lose 30 Pounds In A Month
• Is Losing 30 Pounds in a Month Safe?
• Real-Life Weight Loss Experiences From Reddit Users
• Who Should Lose 30 Pounds in a Month

Who Shouldn't Lose 30 Pounds in a Month

• Essential Tips for Weight Loss
• Exercise & Nutrition Tips to Lose 30 Pounds in a Month
• Can I Take Ozempic To Lose 30 Pounds in a Month?

Can You Lose 30 Pounds In A Month? Daily Caloric Intake

Losing up to 30 pounds in thirty days is a highly aggressive goal, requiring a significant calorie deficit and rapid weight loss. To give you a rough idea of the math involved, we first need to cover the concept of calories and their relation to weight loss.

Weight loss is all about eating fewer calories and creating a caloric deficit. The question is, how many fewer calories?

One pound of body weight is equivalent to approximately 3,500 calories. To lose one pound per week, this equates to a 500 calorie deficit per day. Seven days per week times 500 calories equals a 3,500 weekly calorie deficit.

To lose 30 pounds, you must create a calorie deficit of around 105,000 calories. Here's the math:

30 pounds x 3,500 calories/pound = 105,000 calories

Now, a month typically has around 30 days, so you see where we are going here. To drop 30 pounds in 30 days, you must maintain an average daily calorie deficit of 3,500 calories. To achieve this, you need to both drastically reduce your food intake and significantly increase your physical activity.

Keep in mind that such an extreme approach is neither safe nor sustainable for most individuals. Fat loss of this magnitude can lead to micronutrient deficiencies, muscle loss, low energy, and other health risks.

Losing 30 Pounds in a Month: Is It Safe?

Losing 30 pounds in a single month is not safe for most people. It's an extremely aggressive goal that can pose serious health risks. Rapid weight loss of this magnitude often leads to muscle loss, nutrient deficiencies, and other complications. Moreover, losing weight that fast makes it hard to sustain.

While there are rare cases where rapid weight loss is considered, such as in certain medical situations or for athletes under professional supervision, these are exceptions. For most individuals, aiming for a more gradual and sustainable weight loss of one to two pounds per week is safer and more likely to lead to long-term success.

For an idea of what safe weight loss looks like, check out our 4 Week Weight Loss Meal Plan .

How I Lost 30 Pounds in a Month: Real-Life Experiences From Reddit Users

Here are a few case studies of people who have lost around 30 pounds in a month. One thing that's important to note is that the rapid weight loss these commenters experienced indicates they likely had significant weight to lose. If you are at a healthy weight and trying to lose a few more vanity pounds, the experiences below will not be possible (or safe!).

"I've lost 30lbs in the past month. I joined a weight loss competition knowing that I had a good chance of winning. I've always been great at working hard and reaching a goal (former wrestler) but I never thought I'd drop this much, this fast. I was 261lbs at the beginning of the competition on February 17th. This morning I weighed in at 230lbs. The only thing I've done is cut my calories down to 1800 a day and I've been running a few times a week. I realized that I'm down 30lbs, but I didn't think that it had only been a month..." ( source )

"I dropped 30lbs in the last 6 weeks....this is the second time i have done this. first time i went from 252 to 195 (57lb drop) in 4 months. then i gained back every single pound over 2 years and now i am about halfway through losing it all again. if you are a healthy person overall than you will not have anything to worry about other than gaining the weight back..." ( source )

"I did 27 lbs in 4 weeks without any exercise. I then did another 38 lbs in the next 16 weeks. I'm now down to about 8 - 10 lbs a month with exercise. It's the water weight, when you start roughly 70-80% of the weight you lose is water and 20-30% is fat, the further in you get the percentages change to where you are closer to losing 20% water and 80% fat. Water is really easy to loose and fat is not that's why weightloss slows down...Obviously the bigger the deficit the quicker you'll lose at first, but you'll also lose increased muscle as well, plus your metabolism will drop as it's not burning as many calories which will make later weightloss harder if your in it for the long run." ( source )

Who Should Lose 30 Pounds in a Month?

As mentioned, losing 30 pounds in a month is no joke. However, there are a few situations where rapid weight loss makes sense. Here are three such scenarios.

• Bariatric Surgery Patients:  Some individuals who have undergone weight loss surgery, like gastric bypass, may experience rapid weight loss in the initial post-operative period. This rapid loss is typically expected and part of the recovery process, closely monitored by healthcare professionals.
• Extreme Obesity:  Extremely obese individuals may be able to lose 30 pounds in a month more safely due to their higher initial weight and potential health risks associated with severe obesity. Typically, when someone has a ton of weight to lose, making better nutrition choices coupled with lifestyle adjustments, like following a workout split  and performing LISS , can result in rapid weight loss. 
• Weight-Class Athletes: You might be surprised to see athletes in this category. However, athletes involved in sports with weight-class requirements, such as wrestling, MMA, or boxing, may need to drop a ton of weight quickly to meet competition weight limits. However, it's crucial to note athletes cutting weight for competition are not losing fat. The goal is to manipulate water, electrolyte balance, and even gut contents to hit the weight loss goal and rehydrate and regain weight as soon as possible.

Losing 30lbs in a month is not for everyone. Still, certain groups of people should particularly avoid such rapid weight loss due to their unique health considerations. 

These groups include:

• People With Preexisting Health Conditions:  If you already have health conditions like heart disease, diabetes, or metabolic disorders, it's important to avoid extreme weight loss without medical supervision. Rapid weight loss could make your existing health problems worse. 
• Nursing Mothers:  I know after you give birth, there is a desire to get back to your pre-pregnancy weight as soon as possible. However, if breastfeeding, it's best to stick to a balanced and nutritious diet to support your well-being and your baby's health. Rapid weight loss during these times can be harmful.
• Kids & Teens:  Weight loss for children and adolescents should be carefully overseen by a pediatrician or dietitian to ensure they get the essential nutrients they need for growth.
• History of Eating Disorders:  Rapid weight loss (or weight gain) can trigger or worsen their eating habits and disorder habits in those with a history of anorexia or bulimia. They need to focus on recovery and seek professional help if necessary.
• Lean Individuals:  If you're already relatively lean, there's no need to lose 30 pounds in a month. Instead, concentrate on losing 1-2 pounds weekly through a balanced diet and regular exercise.

Ladies, check out our Best Weight Loss Tips For Women for some safe and effective pointers!

5 Essential Tips for Weight Loss

When it comes to extreme weight loss, there are a few tips that stand above the rest. The following five tips can contribute to rapid weight loss when used together as part of a comprehensive weight loss strategy:

1) Create a Calorie Deficit:

Rapid weight loss is achieved by consuming fewer calories than you expend, through a calorie deficit diet. Creating a calorie deficit means you reduce calorie intake so that your body uses stored fat for energy, resulting in weight loss. I also suggest a higher  protein intake during this time, as it will help you preserve your lean muscle mass.

Reducing calorie intake through a balanced diet and portion control while increasing physical activity is essential. A lot of people find  counting macros to be an effective approach. Or, if you want a meal plan to follow, here is a seven-day, 16/8 Intermittent Fasting Fat-Loss Diet  laid out in an easy-to-follow format:

2) Track Daily Steps:

Tracking daily steps, or engaging in regular aerobic exercise like walking, contributes to rapid weight loss by burning additional calories. Increased physical activity helps create a greater calorie deficit, further accelerating weight loss.

We are only in the gym for an hour or two per day. What we do activity-wise the rest of our waking hours can have a big impact on calorie expenditure. During periods of rapid weight loss, aim for a minimum of 10,000 steps per day. 

3) Lift Weights:

Strength training or lifting weights is beneficial for rapid weight loss because it helps maintain or build muscle mass . As you maintain or gain muscle, your metabolism stays efficient, helping you burn calories even when you're not exercising. 

In addition, some cardio, like these this Best Elliptical Workout For Weight Loss and the Top 4 Treadmill Workouts For Weight Loss will help you hit your goals!

4) Get Adequate Sleep:

Sleep is crucial for weight loss because it supports overall health, metabolic function, and energy. Research shows that a lack of sleep also increases hunger and cravings, making it more challenging to stay on your diet 1 .

5) Track Your Progress:  

Monitoring your weight loss progress helps you stay accountable and make necessary adjustments to your weight loss plan. It allows you to track what's working and what needs improvement, enhancing your chances of achieving rapid weight loss.

Stepping on a scale can be an emotional experience. That said, consider your body weight as just another data point similar to tracking your daily calories. 

Exercise Routine Tips to Lose 30 Pounds in a Month

To lose fat as fast as possible, combine a fat-loss diet with a solid exercise routine consisting of resistance training and lifting weights. 

1) Lift Weights at Least Three Times Per Week:

Resistance training at least three times per week during a rapid fat-loss phase is highly beneficial for several reasons. First and foremost, strength training helps preserve and build lean muscle mass, which is crucial when losing weight. When you create a calorie deficit to shed excess body fat, there's a risk of losing both fat and muscle.

By lifting weights regularly, you stimulate muscle growth, helping to retain your lean body mass. This, in turn, prevents a drop in metabolism that can occur with muscle loss, allowing you to continue burning calories effectively.

Moreover, strength training enhances the afterburn effect, meaning that your body continues to burn calories post-workout as it repairs and maintains muscle tissue. The more muscle you have, the more calories your body expends at rest. Additionally, lifting weights can improve your overall body composition , giving you a leaner, more toned appearance as you shed pounds. 

You have a lot of options for three-day routines. You can do a full body routine, push-pull-legs, or several others. Here is an article going over all of the different 3 Day Workout Split options.

2)  Do Cardio Every Day:

Look, typically, you only need to do cardio a few days per week. However, when you are trying to lose weight as fast as possible, you have to pull out all of the stops to ensure the success of your weight loss efforts.

Not every cardio workout needs to be intense. Aim for 4-5 days of low to moderate-intensity cardio, with your heart rate around 60-70% of its max. Examples include walking at a slight incline or using an exercise bike, elliptical, or stair stepper. 

For the other 2-3 days, I want you to perform high-intensity interval training (HIIT) cardio. HIIT is a cardio method that alternates short periods of all-out effort with a short time of low-intensity recovery. It's designed to maximize calorie burn in a shorter amount of time compared to steady-state cardio workouts.

For some ideas on the best cardio for weight loss, check out our article on the Best Cardio To Burn Fat !

Nutrition Tips to Lose 30 Pounds in a Month 

Creating a nutrition plan for extreme weight loss is highly specific and beyond the scope of this article. However, in the quest to lose as much weight as possible, you need to build your diet around low-calorie, nutrient-dense foods. 

While there's no specific "magic" food that guarantees rapid weight loss, you can incorporate the following principles into your eating habits to support your weight loss efforts:

• Lean Proteins: Base every meal around high protein low fat foods , such as chicken, turkey, fish, lean cuts of beef, tofu, and legumes. Protein helps you feel full and preserves muscle mass during weight loss.
• Fruits and Vegetables:  Eat various fruits and vegetables for their fiber, vitamins, and minerals. These foods are low in calories and high in nutrients, making them essential for a balanced diet.
• Whole Grains:  Choose whole grains like quinoa, brown rice, and whole wheat bread. They provide sustained energy and keep you feeling full.
• Healthy Fats: Include sources of fats like avocados, high protein nuts and seeds , and olive oil. These fats support overall health and help keep you satisfied. Remember, healthy fats still contain nine calories per gram, which is calorie-dense. Only consume these fat sources in moderation.
• Low-Fat Dairy or Dairy Alternatives:  Although dairy sometimes gets a bad rap in fitness circles, it can be part of a weight loss diet. Choose low-fat or fat-free dairy products or alternatives like almond or soy milk. They provide essential nutrients without excessive calories.
• Limit Sugar, Processed Foods, and Empty Calories:  It should go without saying, but reduce or eliminate sugary snacks, sugary beverages, and highly processed foods when aiming to lose fat as fast as possible. There is nothing "bad" about processed foods, and under normal circumstances, you can treat yourself from time to time. However, these items are often high in calories and low in nutrients, which is not a part of a rapid weight loss plan. Even something like fruit juice, because it is high in sugar should be limited on your weight loss journey.
• Proper Hydration:  Make sure you're hydrated! Drink plenty of water throughout the day. Sometimes, thirst is mistaken for hunger. Drinking water and staying hydrated can help control your appetite. 
• Enlist The Help Of Fat Burners: When significant weight loss is your goal, it's a good idea to pull out all the tools in your weight loss toolbox. One such tool is natural fat burners, which combine effective vitamins, minerals, and herbs to help speed up your metabolism and torch fat. Check out our articles on the Best Fat Burners For Men and the Best Fat Burners For Women  to see our favorite picks! 

Can I T ake Ozempic to lose 30 Pounds in a Month?

Ozempic, a prescription weight loss medication, features semaglutide as its active ingredient, which moderates the pace that food passes through the digestive system, promoting gradual nutrient absorption. This contributes to the stabilization of blood sugar levels and reduces your appetite by prolonging the feeling of fullness. In higher doses, Ozempic suppresses your appetite.

While initially designed to regulate blood sugar levels in individuals with type 2 diabetes mellitus, clinical trials revealed notable weight loss effects of Ozempic 2 . Even though it hasn’t been FDA-approved as a weight loss medication, Ozempic is frequently prescribed off-label for individuals struggling with obesity or excess weight.  

If you are struggling with weight loss and have a lot to lose, talk to your doctor about Ozempic and other medications featuring semaglutide, including  Rybelsus and Wegovy. As it is a drug requiring a prescription and can cause side effects, it's important to speak with a healthcare provider about the pros and cons of taking it.

If you're interested in learning more but either don't want the hassle of making an appointment to visit your doctor, have discovered that a semaglutide prescription is too costly for your budget, or are facing difficulty accessing the medication due to a shortage, there's another convenient way to learn more about semaglutide.

Enter Fountain GLP , a telemedicine provider offering a comprehensive GLP-1 evaluation to assess your eligibility for a semaglutide prescription. If qualified, Fountain's medical professionals can prescribe and deliver the medication to your doorstep. And because Fountain GLP manufactures semaglutide in-house, you can get the weight loss medication for $80 a week.

The process begins with a personalized GLP-1 evaluation to ensure semaglutide is a good option for you. After your lab work is reviewed, you'll schedule a 1-on-1 video call with a Fountain provider to determine your eligibility for a semaglutide prescription.

FountainGLP is one of the only telemedicine services in the United States that offers an all-inclusive membership for GLP-1 weight loss treatment. Enjoy the benefits of semaglutide...

To learn more about semaglutide and weight loss, read our article: How Much Weight Can You Lose On Semaglutide ?

Here are some common questions and answers about fast weight loss. 

Can you realistically lose 30 pounds in a month?

It is typically not realistic or safe to lose 30 pounds in a month. The recommended safe and sustainable weight loss rate is 1-2 pounds weekly. That said, if you are significantly overweight, losing weight faster than that is possible. Remember, weight gain doesn't happen overnight, and neither does weight loss. You can learn even more about this in our article:  Is It Possible To Lose 20 Pounds In A Month ?

How quickly can I lose 30 pounds?

If you aim for safe and sustainable weight loss, it might take approximately 4-8 months to lose 30 pounds by losing 1-2 weekly.

What is the maximum weight I can lose in a month?

While individual factors can vary, losing 30 pounds in a month is about the maximum possible. Even then, losing weight that fast requires the right circumstances. However, how much weight you lose in a month comes down to multiple factors.

Which parts of the body lose fat first?

People lose body fat in a pattern influenced by genetics, so everyone is slightly different. However, fat loss often starts in the abdominal or facial area in most people. Discover your body type to get a clearer idea of where you store the majority of fat.

Where does the fat go when you lose weight?

When you lose weight, fat is primarily metabolized and converted into carbon dioxide and water, which are expelled from the body through breathing, sweating, and urine. Fat cells themselves shrink as they release stored energy.

Can You Lose 30 Pounds In A Month?

The aspiration to lose 30 pounds in a single month is a challenging and potentially risky endeavor. While rapid weight loss may seem appealing, it's only cut out for some. Sustainable, gradual approaches to weight loss are not only safer but also more likely to yield lasting results.

That said, following the advice in this article will have you well on your way to a leaner physique. Whether or not you lose 30 pounds in a month is up to you (and how much you actually have to lose!).

For additional help hitting your weight-loss goals, speak to your doctor or consult with an online clinic about the prescription weight-loss medication, semaglutide. Visit our article on Where To Buy Semaglutide to learn more about where and how to purchase it.

References:

• Yang, C. L., Schnepp, J., & Tucker, R. M. (2019). Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. Nutrients, 11(3), 663. https://doi.org/10.3390/nu11030663
• Chao, Ariana M, et al. "Clinical Insight on Semaglutide for Chronic Weight Management in Adults: Patient Selection and Special Considerations." Drug Design, Development and Therapy, vol. Volume 16, Dec. 2022, https://doi.org/10.2147/dddt.s365416.

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Ricki Lake, 55, Reveals ‘Amazing’ 30-Pounds Weight Loss In 4 Months On Instagram

"This is the healthiest way I’ve lost weight in all of my years."

• The former talk show host explained that she and her husband Ross made a commitment to lose weight naturally together.
• She also said, "This is the healthiest way I’ve lost weight in all of my years."

Ricki Lake opened up about her recent 30-pound weight loss that has left her feeling "amazing" and "strong" in a new Instagram post.

The 55-year-old former talk show host said that her weight loss journey began on October 26th, 2023 when she “made a commitment to myself to get healthier,” noting that her husband Ross decided to do the same. “Together we have each lost 30+ lbs,” Ricki wrote in the caption of her Instagram post. “I really want to share, because we did this without relying on a pharmaceutical. (Not that there is anything wrong with that.)”

Ricki pointed out that she and Ross aren’t pre-diabetic—many weight loss medications can also be used for diabetes management —and “both of us felt like we wanted to at least try and do it on our own.”

That said, the Daytime Emmy winner “was a bit worried” about trying to lose weight naturally due to “being 55 and in perimenopause,” so she wasn't sure if her “body would not drop the lbs like it had in the past.”

But all of Ricki and Ross's hard work—which Ricki said she plans to detail in another post—paid off and she’s “so, so proud” of what the couple has accomplished together. “I feel amazing. I feel strong 💪,” Ricki said. “Suffice to say this is the healthiest way I’ve lost weight in all of my years.”

Ricki shared a few photos from her weight loss journey, including a shot of herself an Ross on their “daily hike,” as well as a screengrab from a weight tracker that shows a very clear downward trend.

“I only started weighing myself on 11/15/23,” she explained in the caption. “Guessing I was about 170 when I started. I’m 5’3”.”

The comments on Ricki’s post were filled with supportive messages from a slew of famous friends. “Hell yeah Ricki!!!!! Soooo impressed,” said Andy Cohen . Model Paulina Porizkova also chimed in with this sweet comment: “What a great way to celebrate your fab fifties! Bravo to both of you!”

And Kristen Chenoweth wrote, “Good for yall!! This is amazing!!!,” while LeAnn Rimes said, “Yay you!!!! ❤”

Keep up the good work, Ricki and Ross!

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My Weight Loss Journey {How I Lost 100 Pounds}

Today, I’m 100 pounds lighter than I was when I started my weight loss journey.

My successful weight loss story is not one of overnight success. I didn’t take a magic pill. My results were not from a fad diet or a product from an infomercial. My healthy weight loss journey has been more like a roller coaster ride of trials, many errors, and a collection of small milestones along the way, eventually leading to more than I ever expected to gain.

I was an unhappy girl with no self-esteem, trapped beneath baggy t-shirt and stretchy jeans and desperate to lose weight to just be normal. I had no idea that it would turn into a journey of self-discovery, freedom , and finding joy .

Oh yeah, and 100-pound weight loss. A fat loss journey I’ll forever treasure! Because not only did it change me from the outside, it transformed me from the inside out.

A little more confession with a spoiler alert before we check out my photos: Little did I know, that it would evolve into a lifestyle change, guided by intermittent fasting , regular physical activity, and a commitment to incorporating healthy foods. Through strength training and exercise programs, I’ve witnessed long-term weight loss results that have positively impacted my overall health and quality of life. This journey has taught me that the best way to achieve lasting success is through realistic goals and sustainable eating patterns, tailored to fit my entire life. As I continue on this path, I’m reminded that it’s not just about the number on the scale; it’s about embracing a lifestyle that supports my well-being for the rest of my life.

At the end of the day, whenever I reflect on my weight-loss journey (oh those weight loss efforts too), and the grace of God that has accompanied me every step of the way, I realize that I’ve learned so many important things that extend far beyond mere weight goals. My next step is to support women who are struggling to develop weight-loss plans and are prepared to make one of the best decisions of their adult life, resulting in better health conditions.

Before and After Weight Loss Pictures

Diets I Tried On My Weight Loss Journey

Over many years of trying to lose weight, I tried a lot of different weight loss diets, programs, and even some gimmicks.

I wish I had been blogging while I’d been on all of them, but I tried many of them when I was quite young, so there is no written record of my experience (fortunately, I never considered weight loss surgery).

Here are just a few of the many things I tried:

• The Whole 30
• weight loss pills
• Weight Watchers
• stomach shrinking wraps
• calorie counting
• skipping meals

One Small Change

I lost 100 pounds one small change at a time. Yes, it wasn’t like a rapid weight loss thing.

My food intake and eating habits were completely unmanageable! There was so much trial and error (a LOT of error).

I loved junk food, watching TV, and being as lazy as possible, so as appealing as the extreme diets were, they never stuck.

For me, the key to success was one small change at a time.

A significant behavior change occurred as I transitioned from soda to lemonade, then it progressed to light lemonade, flavored water, fruit-infused water, and finally plain water.

I stayed on track, moving in the right direction. Going from no vegetables to hiding vegetables to a few microwaved frozen vegetables then learning to cook fresh vegetables and now I pack my meals full of vegetables.

I could give you hundreds of examples of one small change at work in my life.

Every diet I tried or exercise program I joined, I learned something from it that I carried on with me to create a healthy lifestyle I genuinely love living.

Read more about the life-changing power of one small change .

Growing Up As The Fat Kid

I was a cute kid.  A really, really cute kid (that’s me being cute in between my two older sisters in the picture below)….until 1st grade.

  That’s when I started to become the chubby kid.

And then I became the fat kid (that’s me on the bottom right in the huge blue poncho).

I don’t really know why I started overeating in the first place.

• Maybe because I was a daddy’s girl and I wanted to keep up with his portion sizes to be just like him.
• Possibly because I was stubborn and knew my mother wanted to eat healthily, so I rebelled by sneaking junk food, resulting to much weight.
• Perhaps I just really loved food (and still do!). On the day after I was born, my mom wrote, “It seems like you just want to eat ALL the time!” <- Yup.

Whatever the reason, I started overeating and just couldn’t stop.

I remember my grandmother making a comment once about how shocked she was that I could eat so many slices of pizza.

And I remember feeling proud of being able to do so.

I loved junk food and would sneak into the kitchen late at night and find the unhealthiest food my mom had hiding in the kitchen… and I’d eat it all in one sitting.

Whether it was a box of Nutty Bars, a bag of chips, or some really delicious leftovers, I’d devour them, not caring about my body weight or caloric intake at all.

Food (more specifically,  junk  food) was a precious commodity to me. When it was there, I felt like it was a resource that could run out at any given time, so I had to eat it all as fast as possible before someone else dared to try it themselves and leave less for me.

I was pretty much like Joey from Friends . “Becky does not share food! “

Confession – sometimes I still feel like that.

It’s not like I was ever deprived.

My mother was (and still is) a fantastic cook.  She always made a ton of flavorful, healthy, homemade meals, but I never appreciated them.

I was always begging for processed foods, prepackaged foods, and fast food.

I would have taken a Lunchable over a sandwich any day and wished I could live off of donuts, tater tots, and cupcakes.

I vividly remember wishing someone would replace all water fountains with Kool-Aid fountains (fun fact – I didn’t start liking plain water until I was 27 years old).

Bullying As An Overweight Kid

In middle school, I was teased.

• I was called fat in the hallways.
• I was called fat by random strangers who saw me helping my best friend deliver her paper route.
• I was called fat by so-called friends not-so behind my back.

It hurt. A lot.

And I retreated inside myself even more, thinking if I was quiet and just flew under the radar, then I wouldn’t draw attention to myself and nobody would notice that I was fat. I ate in secret.

Then I beat myself up for overeating, which drove me to eat even more. It’s really a vicious cycle that keeps you spiraling downward.

I was never able to wear any of the same clothes that my friends wore because I couldn’t fit into girls’, or even teen, clothing.  I remember wearing a 24W as a 14-year-old. So, I dressed in the ever-so-fashionable stretchy jeans and super baggy t-shirt, believing that all of that excess fabric would hide all of my body fat or belly rolls.

I Really Hated Exercise

In middle school, I played volleyball, which helped me with weight management at least a little bit.

I loved the actual game and even made the A team, but I hated the running.

I was always the slowest, I always finished last, huffing and puffing, needing tons of walk breaks, even just during the warm-up laps.  I could block, bump, and spike like nobody’s business, but I remember always feeling second best because I was the girl who had to take the highest number of uniform because the numbers correlated to the size.

High number = big uniform.

It was like my weight was being announced to everyone, wearing my shame on the outside.

I played tennis from my freshman through junior year of high school and, again, really enjoyed the sport, but  abhorred  the running.  Our coach was a middle-aged guy who could run circles around me.  The entire team would have finished their laps around the field, while I was still stumbling along next to the (also middle-aged) assistant coach, who I’m quite sure they sent in as an attempt to get me to run faster.

It was ineffective.

But because of the regular exercise, I did start losing some weight.

The Dreaded Yo-Yo Dieting

In high school, the teasing had pretty much stopped, but I still felt as big as ever. It seemed like everyone around me was dating and I was convinced that if I just lost the weight, then guys would start to notice me.

So, I was constantly trying to diet.

Emphasis on the  trying .

I’d skip breakfast (always the brilliant way to lose weight – NOT), I’d make sure everyone could see that I was only eating bell pepper strips or half of a Slim Fast for lunch instead of the pizza offered at Key Club meetings, and I’d applaud myself when my stomach was rumbling in hunger, because, obviously, starvation=weight loss (face-palm). 

But, those efforts were quite temporary, and the next day, I’d be with my friends at the food court eating a massive burrito for lunch (and sneaking cookies into my bedroom at night).

  The Freshman 15 In Reverse

When I went off to college in 2004, I was actually able to reverse the freshman 15.

Because the rec center was just across a field from my dorm, there was a time that I was going over there twice a day to swim or lift weights or hop on the elliptical and I was taking full advantage of the salad bar in the cafeteria.

I probably could have dropped a lot more weight, but I was still ordering late-night pizza with my dorm-mates and keeping our room’s mini-fridge stocked with cookie dough and soda.

When I moved out of the dorms and off campus (away from the rec center) the next year, my weight gain began to slowly creep back.

I’d exercise occasionally and kind of try to watch what I ate, but I didn’t really know how to cook, so I mostly stuck with boxed options.

Macaroni and cheese and Hamburger Helper are not the ideal meals for weight loss and after I’d regained those pounds, they stayed.

And stayed.

Until late 2007.

The Opposite Extreme

That year, I fell in love.

We dated, we got engaged, and then he was deployed, and I lived in a constant state of stress .

I drifted to the other extreme of unhealthy weight loss.

I was miserable. I thought worrying was the only thing I could offer at that point and since I couldn’t control what was going on overseas, I decided to control my eating.  I was living alone and, for most that year, I probably ate between 500-800 calories a day.

I was hungry a lot, not exercising at all, had no energy, and my stomach was constantly in knots, but I lost 40 pounds, bringing me down to 160. That was the lightest I’d been since I could remember (literally.  I obviously had to have been 160 pounds at some point in my life as I was gaining the weight, but I have no idea when that was).

I thought skinny meant healthy, but even though I was finally a normal weight, I was FAR from healthy at that point.

I started buying smaller clothes and noticing that things fit me so much better, but it was short-lived.

Unhealthy Relationship, Unhealthy Body

The deployment ended, he came home, and we got married. I was ready for a blissful honeymoon stage, but it was not a happy or a healthy marriage.

I didn’t know it at the time, but my deep insecurities from being the fat kid mixed with that desperation for attention from guys had led me into an emotionally abusive marriage .

My weight loss journey spiraled down and my weight shot up once again.

We a lot of fast food, rarely exercised because we were glued to our TV and computer screens, and the stress of the constant conflict between us was nearly unbearable (especially for this people-pleasing, peace-loving girl!), so I started gaining the weight back quickly.

And then I kept gaining.

And gaining.

Until January 2012.  I was 194 pounds and was terrified of creeping back up into the 200’s.

I’ll Exercise…In Secret.

So, talks about an exercise plan, I joined a gym.

I was really only comfortable using the elliptical. I was too scared to try any of the classes offered and the weight machines were just intimidating. Gym people always seem to know what they’re doing and I just…didn’t.

I didn’t feel like I fit anywhere and I especially didn’t want people to see my gym inadequacy, so I spent a lot of time in the cardio movie room, where all of the lights are dimmed and they projected movies onto a screen in front of the cardio equipment.

I tried a personal trainer for awhile and hated it.

A person watching me exercise was. the. worst.

Mostly because I was so weak that I struggled with a lot of the exercises she gave me and as sweet as this girl was, she continuously expressed how surprised she was at how little I could lift/push/squat/whatever else. Even though I was still 55 pounds less than my heaviest, I felt completely inadequate and just wanted to hide.

So, I ditched the gym and the trainer for workouts that I could do myself at home (these are some of my favorite home workouts ).

That’s when I decided to start running.

Yes, running .

Running for Weight Loss

You know, that thing I told you I hated with a passion?  The bane of my existence?  The killer of my self-esteem?  That .  I looked it in the metaphorical face and embraced it (sticking to side streets with few spectators, mind you).

One step at a time. One gasping breath at a time.

Running was SO hard for me.

In June 2012, I ran my first 5k (even though my mother beat me. Totally embarrassing.).

If you want to run for weight loss, check out this beginner’s guide to running .

The Year Everything Changed

After a rough start to the year with a devastating divorce , 2014 became one of the most influential years of my life (and my weight loss journey).

That was the year that all of the pieces of healthy habits that I had been building over the years finally fell into place.

Running had started to give me confidence.

I didn’t feel like hiding anymore. I still didn’t want all of the attention drawn to me, but I dabbled in a variety of exercises that year and was always working on something to keep myself healthy. Not just prioritizing my physical health but also attending to my mental health, as part of the long sustainable weight loss journey.

I tried Zumba and cardio kickboxing classes, which majorly pushed me out of my comfort zone, but I enjoyed immensely!

An instructor talked to me after class and asked me my story and recommended I look into teaching fitness. I was so flattered, but just put that into the back of my mind.

I did some yoga, some pilates, and some Jillian Michaels videos.

I used my Fitbit all year, which really motivated me to move more throughout the day.

I took my border collie, Boots, for more walks, I parked farther away from stores, I walked the long way around whenever I could – anything to get up to my 10,000 steps!

I ran off and on when I felt like it (and often when I didn’t) and ended up running six 5ks.

Outside of exercise, my confidence was building, too.

Instead of just helping out with slides in our church services, I joined the worship team and started singing in front of our congregation every week.

I dated. I left my teeny tiny comfort zone and went on adventures. I started striking up conversations with neighbors and people in the grocery store.

I was officially done hiding from people, and I was finally, after 27 years, for the first time I can say with confidence, starting to believe my worth as a child of God.

Until that year, I had no idea that God would care about my weight loss journey .

Oh, How I Love Food (Apparently Healthy Food, Too! Who Knew?)

The other thing that happened in 2014 is that my tastes started to change. Those small changes had added up!

I have always been a lover of all things fried and junk food-like. As a single person, I had the freedom to stock my cabinets and fridge with whatever foods I wanted.

I started the year buying all of the chocolate and chips and frozen prepared foods that I love and I quickly found that those weren’t the foods I wanted anymore .

I still kept a wide variety of chocolate in the house but ate it sparingly ( self-control like that still feels weird to me!).

Surprisingly, I wanted spaghetti squash, Greek yogurt, zucchini, baby spinach, quinoa , and fish .

I slowly warmed up to fish in my mid-20’s, but that year, I craved it and ate it often!

And, unless I was meeting friends, I didn’t eat out.

I was focused on achieving a better health.

The funny thing is, I used to dream about Big Macs and Sonic’s tater tots and Freddy’s french fries and then when I actually had the freedom to go to those places whenever I wanted to, it turned out I really didn’t want to.

I still eat Life Saver Gummies, chocolate, and french fries when I want to, but now, instead of a box of Nutty Bars (oh, how I love them!) disappearing in one night, they were lasting me a month or more.

Nothing was off limits to me and that actually was the key for me to eat everything in moderation.

I don’t believe in forbidden foods in my diet anymore.

As a result of all of those small changes in my healthy eating and exercise, I dropped 30 pounds that year.

And I’ve kept it off ever since.

No more dieting.

No more forcing myself to go through the motions.

I had worked my way, one step at a time, to food freedom .

Now, those healthy habits I developed in my weight loss journey are just my normal, a normal I happen to absolutely love living . I eat what I love, I have the energy and stamina to do the things I enjoy, and I just feel good.

Even Though It’s About The Weight, It’s Not Really About The Weight

It’s really not even about my goal weight anymore.

It’s about freedom .

I’m doing things I never thought I was capable of. It’s about being healthy and active and taking care of myself so that I can build the life I want to live. It’s about chasing my niece and nephew and running 5ks with my friends.

It’s about seizing the day, instead of trying to hide, hoping no one will notice me.

It’s about being confident in who I’ve become and embracing both my strengths and my weaknesses.

Instead of being scared to try new things, I’m eager to take advantage of new experiences. It’s about making good choices most of the time when it comes to both movement and nutrition, but not being a slave to counting calories or forbidding foods from my diet.

I would never have believed it if you would have told me 10 years ago that I would be the girl choosing salmon and barley over a burger and french fries, but I did just that the other night.

Breaking Free

I ran my first half marathon in 2015, and that was when I decided that I wanted to somehow share the tools and lessons (and many, many mistakes) that I have learned through my own journey, so I earned my personal trainer’s certification and my health coaching certification (through ACE – the American Council on Exercise ).

I now run a Christian weight loss program called Faithful Finish Lines 2.0 (along with my partner Sara from The Holy Mess who has also lost 100 pounds!) that lays out a step-by-step, grace-based way to lose weight for women stuck in their own weight loss journey, in that cycle of yo-yo dieting and emotional eating, find freedom in Christ by building a healthy lifestyle, one small change at a time.

My weight loss journey has been so much bigger than 100 pounds.

• It gave me freedom and such a deep joy.
• I learned to trade my guilt for God’s grace.
• It improved my relationships.
• I feel so much better.
• It boosted my confidence .
• I learned how to find joy and satisfaction in self-control.
• I improved my relationship with God and others.
• It changed my life into one that I am madly in love with living.

And now, I want to pass that on to others. I want you to know that, no matter what your starting place is, you can find that freedom, too.

As a follower of Christ, you have the power of God on your side, so no matter how impossible or hopeless your situation seems, I can assure you there is a world of hope and possibility waiting for you.

Sometimes you just need someone to believe in you and help you take the first step.

You can lose the weight and live a healthier life, no matter how far away you feel from that goal right now. One step, one small change at a time, transform your life.

You can do this!

Start right now .

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Melissa Young

Friday 3rd of May 2024

What a beautiful and encouraging story. I can relate to so much of what you shared. It was a little bit like reading my own story. I'm just starting on a new weight loss journey. But it's not just about physical weight this time. I have a re newed relationship with the Lord, and this journey is about freedom and forgiveness. Freedom from emotional eating, and all the pain that has brought me. Forgiveness for myself and for others. Thank you for helping others. I hope to do the same someday.

Elizabeth Rampaul

Wednesday 21st of February 2024

Where do access your most current meal plan?

Thursday 29th of February 2024

Hi Elizabeth, I don't have my current meal plans posted right now. They are always changing for me since I love trying new recipes. I rarely make the same recipe twice! My breakfasts are often eggs and veggies, my lunches are usually leftovers, and my dinners are full of proteins and veggies and have recently had less meat and more veggies/plant proteins.

Friday 24th of November 2023

Your blog, your life story and you as a person is so inspirational to me. I’ve been trying to find blogs like yours to help me get ideas for how to start a blog. I have not lost 100 or even 10 pounds yet. I have made a commitment to lose the weight and get healthy. I liked your comment about being skinny is not healthy. I know that but like you I need to start small with the exercise part of all of this. I started a blog to hold me accountable because I never tell anyone around me that I’m trying to lose weight. I’ve had so many diet and weight loss failures in my adult life. I would love some pointers for my blog and I will continue to read yours for your thought and ideas for losing weight and becoming healthy. I love your blog name. I choose Transforming my health and happiness. You are truly a blessing to me and I know others. Thank you for sharing your life with us and how God used you to show us how to get healthy.

Friday 8th of December 2023

Hi Amanda! Thank you so much for your kind words. That commitment is such an important part of the journey. Most people think the hardest part about losing weight is finding the "right" program or diet, but, really, he biggest battle you'll fight in weight loss is against discouragement. You will be so tempted to give up when you gain after trying hard or "only" lost .2 pounds. My 100-pound weight loss journey was FULL of .2 pound-loss weeks! They are important. They matter. Don't give up. <3

Tracey McCoy

Thursday 2nd of November 2023

I was looking for encouraging scriptures for a card my husband and I are giving out as part of our prayer ministry we're starting in our neighborhood, and I happened upon your blog! It's funny.. I just canceled my Weight Watchers subscription this morning in frustration.. I was always around 110 lbs until I got pregnant at 28 years old and gained 100 lbs. Then 2 more pregnancies later (back to back) I was officially obese. Throw in a divorce with 3 small children and complete devastation in my life, I began to gain even more weight. I got remarried and we both love food, so it was just inevitable.. I ended up weighing 298 lbs at 5'2". Then my knees went out and I had to have them replaced, but needed to lose some weight first. I went on a strictly cabbage diet and lost weight. Two years later, I am currently 230.8 lbs as of this morning. In the past year, I've done all the diets with Weight Watchers being the most recent. But I'm frustrated with the constant tracking and shameful public weigh-ins. I tried it without the meetings, but it just didn't work. Last night, after talking to my new pastor (not about weight) I realized that I was once again out of control earing, hiding wrappers from my husband, etc bc I was not relying on God. I was relying on me or Weight Watchers, but never really inviting God into my mess.. so, this morning I quit WW and then happened upon your blog. And I am so grateful. I know I hate exercise, but it's gotta be included. I cannot run - wish I could - but it is in fact painful just to walk with my knee replacements. But I will find something. I look forward to diving deeper into your blog, your resources, and anything else I can find on your site that will help me.. thanks so much for being a light in my darkness..

Friday 3rd of November 2023

Hi Tracey, thank you so much for sharing this part of your story with me. It's such a difficult road and fighting shame while fighting food cravings is such a tough battle! You can absolutely do this. As a side note, exercise is great for your overall health, but not necessary for weight loss, so don't feel like that needs to be your top priority. And I'm a big fan of chair workouts!

Heartlander

Tuesday 25th of July 2023

What a beautiful blog! Just looking for motivation today, 'cos I lost 60 lbs a few years ago, and now my job is to keep it off.

I grew up heavy and spent my young adulthood that way except for some on-and-off periods when I managed to lose, but never kept it off. Of course, my life changed radically depending on what my weight was, with all the misery that comes from being "fat" and then all the positive attention when I was "pretty."

I lost and gained 40 lbs (180's to 140's), maybe 5-6 times in my lifetime. This last time, with the help of an understanding doctor (and yes, medication, but that's what I needed), I lost 45 lbs, gained back 10, but this time, went back to the doctor and lost that and then on my own, 15 more, for a total of 60 lbs, which I've kept off for a few years now (from 189 to 129...current range past few years 126--131, which feels like a miracle.)

One of the things I do when tempted to eat when I don't really need to, is look for blogs like yours to read -- to remind myself that I can do what people like YOU have.

So thank you for helping me with motivation today. And thank you for sharing your beautiful journey! (Thanks to all the commenters, too.) Bless to all!

Saturday 29th of July 2023

What a great idea to look up blogs when you're needing some extra motivation! I used to do the same thing. Thanks so much for sharing your story with me. That's amazing that you've continued to choose to get back on track and find the support you need. That takes a lot of strength!

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Ricki Lake Shares Recent 30-Lb. Weight Loss: ‘I Feel Amazing, I Feel Strong'

The 55-year-old unveiled the results of her committed health and fitness journey in a post on Saturday

Ricki Lake/Instagram

Ricki Lake is feeling great!

The former talk show host, 55, said she “feels amazing” after losing over 30 lbs. in an Instagram post as she shared photos and details of her weight loss and recent health journey.

“Hi friends. I’ve been wanting to share with you what I’ve been up to these last 4 months,” Lake began in the caption. “On October 26th, 2023 I made a commitment to myself to get healthier.”

The Hairspray actress explained that her husband Ross Burningham joined her in her health and fitness journey and together they “have each lost 30+ lbs.”

Lake continued, “I really want to share, because we did this without relying on a pharmaceutical. (Not that there is anything wrong with that.) But neither of us were prediabetic and both of us felt like we wanted to at least try and do it on our own.”

“Being 55 and in perimenopause, I was a bit worried that my body would not drop the lbs like it had in the past,” admitted Lake. “I am so so proud of us. I feel amazing. I feel strong. 💪.”

The first photo shared in the post was “taken today on our daily hike” Lake noted as it showed her smiling while taking a selfie during a hike with her husband, who walked behind her.

Lake and Burningham were seen in a following snap, which Lake noted in her caption had been taken on Nov. 3, 2023, embracing each other as they stood outside on a patio with a hillside view behind them. The third photo she posted was also from Nov. 3 last year and showed her on a beach.

Lake revealed her weight loss transformation in the fourth photo in her carousel, with a snap that showed her standing on profile in a mirror selfie while wearing a sports bra and leggings. The last slide in the carousel post showed a screenshot of Lake’s weight of 140lbs marked on a chart. 

Lake continued in the caption, “I will go in depth in another post of what I did exactly, but suffice to say this is the healthiest way I’ve lost weight in all of my years. (I only started weighing myself on 11/15/23) guessing I was about 170 when I started. I’m 5’3”. #healthy #fitat55 #proud #thisis55 ❤️."

Lake received comments of support from fans and famous friends following her latest post. 

“Looking great Ric,” Rosie O’Donnell wrote in response.

Kristin Chenoweth replied, “Good for yall!! This is amazing!!!”  Katie Couric added, “Go Ricki!!! ❤️❤️❤️."

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Last June, Lake spoke of having “complete self-acceptance" in a candid post as she shared a nude photo of herself sitting in a bathtub.

"Hands down, these days are the best of my life,” she wrote at the time. “54 1/2 years old (young!) Grateful for all that had to happen for me to get to here. A place of complete self-acceptance and self love♥️."

“Ross, you make every adventure the most fun ever. ♥️," Lake added of husband Burningham.

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Ricki Lake Hits the Red Carpet Following 30-Pound Weight Loss

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Ricki Lake made a dazzling appearance at the 74th annual ACE Eddie Awards in Los Angeles on Sunday, continuing to confidently show off her slimmed-down figure. 

The 55-year-old Hairspray actress recently revealed her remarkable 30-pound weight loss achieved in just four months. She graced the event alongside Cry-Baby co-star Mink Stole and director John Waters.

Lake wore a chic ensemble comprising of a sheer black top tucked into a leather miniskirt and knee-high boots. Her short locks, styled in soft waves, framed her glowing makeup look, complete with smoky eyes and a glossy nude lip.

During the ceremony, Lake joined Stole on stage to present an award, marking a reunion of their past collaborations, including Hairspray and Cry-Baby . Waters, the acclaimed director behind these films, was honored with the ACE Golden Eddie Award for his distinguished contribution to cinema.

The ACE Eddie Awards, which recognize excellence in film and television editing, saw notable wins for Oppenheimer and The Holdovers in the Best Edited Feature Film categories.

Lake's red carpet appearance follows her recent Instagram post documenting her weight loss journey, which began in October 2023. In her heartfelt message, she shared her pride in achieving a healthier lifestyle alongside her husband, Ross Burningham, without relying on pharmaceuticals. 

Lake's dedication to health and self-improvement resonates with her fans, who have supported her through various stages of her career, including her iconic role as Tracy Turnblad in Hairspray and her successful talk show, Ricki Lake.

In September 2022, Lake opened up to ET about her journey to self-love and acceptance, sharing, "I've never been more content or happy in my life."

"I think losing Christian to bipolar and suicide and going through that loss, like the way he loved me and losing him, I now love myself the way he loved me," she said of her late ex-husband, Christian Evans, who died in 2017 . "It's like I've come to this place of self-acceptance and self-love through that relationship and losing him."

Lake announced her marriage to Burningham in January 2022.

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Ricki Lake shows off her 30-pound weight loss in new pic: ‘I feel amazing’

Ricki Lake is giving fans a firsthand look into her health journey.

Lake shared on Instagram on Feb. 24 that she and her husband, Ross Burningham, had both lost over 30 pounds in the last four months after committing to getting “healthier” toward the end of 2023.

In the post, Lake shared several photos documenting their journey, starting with a snap of the couple taking their daily hike. She also shared two photos of herself taken at the start of their journey, followed by a photo posing in the mirror in workout attire to show off her weight loss.

Lake shared more about her journey in the caption, writing to her followers, “I’ve been wanting to share with you what I’ve been up to these last 4 months.”

“On October 26th, 2023 I made a commitment to myself to get healthier,” she added. “My husband, Ross joined me in this effort. Together we have each lost 30+ lbs.”

Lake wrote that she and Burningham “did this without relying on a pharmaceutical,” likely referring to the rise in celebrities using medications including Ozempic to aid in weight-loss.  

“Not that there is anything wrong with that,” she noted. “But neither of us were pre diabetic and both of us felt like we wanted to at least try and do it on our own.”

She said that she was “a bit worried” that she wouldn’t be able to lose weight like she had in the past. She cited her age, 55, as a factor as well as experiencing perimenopause , which is the time before a person enters into menopause.

“I am so so proud of us. I feel amazing. I feel strong,” she wrote. “I will go in depth in another post of what I did exactly, but suffice to say this is the healthiest way I’ve lost weight in all of my years.”

Lake has been on a “self-love and self-acceptance” journey since New Year’s Eve in 2019 when she shaved her head after revealing she suffered from hair loss. She shared the “raw video footage” of the moment for the first time three years later on Instagram .

“In this video, you can see me come to a place of peace, liberation, and most importantly, self-love and self-acceptance,” she wrote in part. “May all of you struggling with whatever also come to a place of peace and acceptance. Life is too damn short.”

She celebrated the four year anniversary of shaving her head at the end of 2023, writing on Instagram , “My transformation was so much more than physical.”

“I faced one of my greatest fears that day,” she added. “I will always acknowledge this anniversary and reflect on the growth and self love that came from my taking this huge leap of faith.”

Prior to the start of her health journey, Lake celebrated herself au naturale in an Instagram post shared in June 2023. In the post, in which she poses nude in an outdoor tub , the former talk show host said she was feeling "grateful."

“Hands down, these days are the best of my life,” she wrote at the time. “Grateful for all that had to happen for me to get to here. A place of complete self-acceptance and self love.”

Francesca Gariano is a New York City-based freelance journalist reporting on culture, entertainment, beauty, lifestyle and wellness. She is a freelance contributor to TODAY.com, where she covers pop culture and breaking news.

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The 30-30-30 Rule Promises Weight Loss, but Does It Deliver?

This popular plan calls for first-thing-in-the-morning protein and exercise with no other restrictions. But does it work?

Weight loss methods don’t get much simpler than the 30-30-30 rule: Eat 30 grams of protein within 30 minutes of waking up, and follow that with 30 minutes of low-intensity exercise. After that, you’re done — no more rules or restrictions about exercise, calories, or macronutrient goals.

The morning routine was originally described by author Tim Ferriss in his book, The 4-Hour Body . More recently, word of the 30-30-30 rule spread on TikTok, thanks to Gary Brecka, a podcaster and self-described “human biologist, biohacker, and longevity expert.”

What Is the 30-30-30 Method for Weight Loss and How Does It Work?

Proponents of the 30-30-30 rule use a simplistic explanation of metabolism to justify the method. As Brecka put it in a video clip , when your body needs energy, it burns sugar first — whether it’s in your blood or stored in your muscles or liver. Then, once the sugar is depleted, the body is primed to burn protein from either your muscle tissue or fat. 

Brecka further claims that to burn fat, you must eat a protein-heavy meal within 30 minutes of waking up, followed by “steady-state exercise,” which he defines as moderate activity that keeps your heart rate at or below 135 beats per minute. These claims were not backed by scientific evidence, however.

Here’s what experts say about the safety and effectiveness of the 30-30-30 method.

The 30-30-30 Plan Could Help You Start Your Day Strong

As long as your daily schedule works with the 30-30-30 method, the plan doesn’t have any red flags regarding safety or efficacy, says  Julia Zumpano , a registered dietitian at the Cleveland Clinic in Ohio.

“Starting your day with protein is a great way to curb your appetite and control blood sugars. Exercising first thing in the morning [also] has several benefits, including increased energy and alertness. As the day goes on, motivation to exercise dwindles,” Zumpano says.

Does breakfast have to be within 30 minutes of waking? Not necessarily, says  Samantha Snashall , a registered dietitian nutritionist at The Ohio State University Wexner Medical Center in Columbus. “[But] I do recommend eating within the first two hours of waking up. It gives you energy and helps prevent overeating that could occur later in the day because you skipped a meal,” she says.

Is 30 Grams of Protein a Reasonable Breakfast Goal?

Zumpano typically recommends between 15 and 30 grams of protein at breakfast, depending on the person’s sex, age, activity, and weight.

Studies suggest that a higher-protein diet can help boost weight loss efforts. Meals and snacks higher in protein relieve hunger better than other foods, says  William Yancy Jr., MD , internist and weight management specialist at Duke Health in Durham, North Carolina . “Protein intake also helps prevent muscle loss during weight loss,” he adds.

‘Steady State’ Exercise: What It Is and How to Get It

After you eat breakfast, the 30-30-30 plan calls for 30 minutes of steady-state cardiovascular exercise. According to Brecka, “Steady-state cardio is where your heart rate is at or below 135 beats a minute. You should be able to talk on the phone or read a Kindle — you are not panting,” he said in the TikTok clip. 

The American Heart Association lists brisk walking or biking under 10 miles per hour as examples of this level of exercise. 

For many people, a heart rate of 135 is moderate-intensity activity, which is between 64 and 76 percent of your maximum heart rate.

You can estimate your maximum heart rate by subtracting your age from 220, as described by the Centers for Disease Control and Prevention . For example, for a 40-year-old, her maximum heart rate would be 180, and a heart rate of 135 would be 75 percent of her max heart rate — within the moderate range. If a person is 20 years old, 75 percent of the max heart rate is 150, which is higher than 135. And if a person is 65 years old, 75 percent of the max heart rate is 109.

Therefore, moderate-intensity activity would be a different heart rate number for different people, not always 135.

Also, not much evidence supports the idea that exercising at a low intensity after eating has any magical benefits. “As far as the activity goes, whether you can get in your workout first thing in the morning or later in the day, it will yield the same results,” says Nathan Gill, personal trainer and fitness center coordinator at Nebraska Medicine in Omaha. If you’re doing this 30 minutes as an add-on to your current exercise regimen, that could lead to a calorie deficit, which could lead to weight loss, says Gill. 

If you are starting from a place of no activity at all, it may also lead to benefits, he adds. 

Is It Enough Exercise to Help You Lose Weight?

Exercise plays an important role in weight loss, weight maintenance, and overall health. The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes of exercise per week, which includes at least 20 minutes of resistance training two days per week, says Zumpano. “Strength training and higher-intensity exercise are not addressed in [the 30-30-30 plan]. One could argue that more exercise is needed for weight loss,” she adds.

Still, if you exercise right after breakfast, keeping a steady, light-to-moderate intensity is a good idea, says Snashall — while intense cardio may lead to abdominal cramping or discomfort. 

Bottom Line: Could the 30-30-30 Rule Help You Lose Weight?

Although no diet works for every person, the 30-30-30 rule could help some people lose weight, says Zumpano. “People often wait too long to eat breakfast and then end up making a poor choice or overeating. Focusing on 30 grams of protein is a great start to the day — it will lead to satiety (feeling full) and help overcome craving and overeating throughout the day,” she says. 

Simple Breakfasts That Provide 30 Grams of Protein at Breakfast

If you decide to try the 30-30-30 rule, there are many options for a healthy, protein-packed breakfast, says Zumpano.

• 2 whole eggs plus 3 egg whites scrambled or made into a vegetable omelet
• 1½ cups Greek yogurt 
• 1¼ cups cottage cheese 
• Protein shake using water, milk, or milk alternative (protein powders vary, so pick one with enough protein to hit your goal)
• Chia seed pudding with added collagen protein

Snashall recommends one of her favorites: overnight oats. “They are packed full of fiber, protein, healthy fats, vitamins, and minerals. Her base recipe includes:

• ½ cup rolled oats
• ⅓ cup milk of choice
• ½ cup plain or low-sugar Greek yogurt
• 1 tbsp nut butter
• ½ cup fresh or frozen fruit
• A sprinkle of cinnamon (if you like it) and a dash of sweetener such as honey, maple syrup, or brown sugar (if you like it) 

Mix all ingredients together in a microwave-safe container and store in the fridge for 6 to 8 hours. Reheat or eat cold.

Editorial Resources and Fact-Checking

• Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.  Journal of Obesity & Metabolic Syndrome . September 30, 2020.
• American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association . January 19, 2024.
• Target Heart Rate and Estimated Maximum Heart Rate.  Centers for Disease Control and Prevention . June 3, 2022.
• Harris MB et al. Scientific Challenges on Theory of Fat Burning by Exercise. Frontiers in Physiology . July 6, 2021.
• Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services . June 23, 2023.

Becky Upham

Becky began her freelance writing career covering live music in her hometown of Asheville, North Carolina.  Outside of writing, she enjoys teaching cycle classes, running, reading fiction, crafting playlists, and sharing her life with her hospitalist partner, five children, and their bernadoodle, Bruce. 

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