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Weight Loss
How Long Does It Take to Lose 30 Pounds?
Weight Loss

How Long Does It Take to Lose 30 Pounds?

Written by Edibel Quintero, RD | Fact checked by Fact checked by Rosmy Barrios, MD check
Last update: February 13, 2023
7 min

Losing 30 pounds is challenging, and it requires commitment, sticking with the proper dietary plan, and adequate physical activity.

how long does it take to lose 30 pounds

Every other day, a new fad diet comes into the limelight as being the key to dropping off those extra pounds in the shortest time possible. Many do this by encouraging you to deprive your body of certain nutrients that you need for good health.

However, that is not always the answer to losing weight. 

In the following article, we take you through how long it takes to lose 30 pounds, factors that may determine how long it will take and what you should do to achieve long-term success. 

How Long Does It Take to Lose 30 Pounds?

You should lose roughly 1–2 pounds per week or approximately 1% of your total body weight. Therefore, if your weight loss goal is to shed 30 pounds, it will take you between 4 and 8 months to reach your weight loss target.

However, several factors will influence losing significant weight in the stipulated period.

Some people might take longer than 8 months. Others can accomplish this within that period, while a few might even do it in a shorter time frame. Factors that affect how long it takes you to lose 30 pounds include:

#1 Your current body weight

Your current weight will play a massive role in how fast you lose 30 pounds. Heavier people typically burn body fat more quickly.

#2 Hormonal imbalance

Even though hormones play a massive role in normal bodily function, an imbalance of hormones might interfere with the period it will take you to lose 30 pounds.

#3 Certain medical conditions and medications

Some medical conditions directly affect weight gain or loss. In addition, medicines administered for specific medical conditions such as diabetes or high blood pressure may impact how long it will take to reach your target weight.

If you have an underlying medical condition or are taking medication for it, talk to health professionals before going on a weight loss diet. 

#4 Genetics

Each of us has a distinct genetic makeup. Because of this, different people following the same diet could lose weight at varying frequencies.

#5 Diet

The quantity and quality of your diet and the frequency at which you eat significantly affect your weight. If you consume meals and beverages excessive in calories, sugar, and fat, you will take longer or even gain more weight.

#6 Physical activity

The time you spend on any exercise routine each day and the type of workout you engage in significantly affects the number of calories your body burns and how long it will take you to lose weight.

How Long Does It Take to Lose 30 Pounds on Keto?

Even on a keto diet, the length it will take to lose 30 pounds varies from one person to the next. Weight reduction largely depends on your current weight and how much water weight your body holds. Besides following the keto diet diligently, how much physical activity you include in your daily regimen will also determine how long it will take to lose the pounds. 

However, there is proof that short-term metabolic changes can occur as a result of following a keto diet. The diet also helps manage elevated cholesterol levels, insulin spikes, and high blood pressure, all of which are associated with carrying excess weight. 

The ketogenic diet is quite simple to follow, but finding the right combination of foods to include in your diet might be challenging for some people.

It is no longer a problem because KetoCycle is an excellent app that has an impressive weight loss strategy that can show you what foods to eat. Besides the weight loss plan, KetoCycle app provides you with guidelines on attaining and maintaining the ideal keto diet.

Is It Possible to Lose 30 Pounds in a Month?

Losing 30 pounds in a month is impossible and even life-threatening. 

One of the fastest ways to lose 30 pounds in a month would be to combine cardio high-intensity interval training with the keto diet and intermittent fasting. You would also need to burn more calories than you eat. However, doing this might wear you out or cause you health problems.  

Rapid weight loss can lead to loss of muscle mass, dehydration due to water loss from the body, and an effect on your mental health. You need to eat a nutritious and healthy diet, consume fewer carbs, drink more water, work out, skip processed foods and alcohol, and allow your body to lose pounds gradually. 

What Does Losing 30 Pounds Look Like?

If you want to see a significant change in your appearance, losing 30 pounds or more is one way to proceed. When you shed off the extra pounds, you may notice that your waist looks much smaller than it was before. 

Before after
Before after

6 Tips to Help You Shed 30 Pounds Almost Effortlessly

It might be difficult and time-consuming to shed 30 pounds. If you want to lose that much, you will probably have to make some lifestyle changes, modifications in your everyday routine, and some nutritional tweaks. The following strategies will be helpful.

#1 Be on a Calorie Deficit

When the number of calories a person consumes in a day is less than the number of calories they burn, a calorie deficit occurs.

A diet plan that encourages you to eat fewer calories than your body burns daily, such as the keto diet, will help you lose 30 pounds. Counting calories, eating healthy, and keeping track of your food intake are all part of the process.

There is no one-size-fits-all solution for finding the correct calorie deficit and weight loss. If you are trying to maintain a calorie deficit while doing intermittent fasting, an app like DoFasting can help.

DoFasting app helps you stay on track with a daily fasting schedule you choose, logs your fasting times for ease, and offers tasty and quick-to-prepare dishes as well as instructional video tutorials for at-home workouts. 

Keep in mind that the appropriate overall amount of calories for you to consume to maintain a safe calorie deficit depends on your gender, body mass index, and level of physical activity.

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#2 Eat More Protein

A 12-week research report in Nutrition Metabolism highlights that people who raised their protein intake to 30% of their daily calories lost approximately 11 pounds without engaging in any additional dietary strategies. High protein foods are essential for ensuring that you lose fat rather than muscle mass when dieting.

The amino acids in protein build lean muscle that makes you stronger and toned. Protein helps in weight loss by burning more calories even when you are not doing anything physically demanding.

#3 Ditch Processed Foods

Almost all diet regimens require you to cut off processed foods from your diet to lose weight effectively. Processed foods are addictive foods laden with chemicals.

Essentially processed foods are responsible for over 60% of the daily calories and 90% of the added sugar, all of which are detrimental to our ability to lose weight effectively and sustainably.

#4 Eat Fiber-Rich Foods

Consuming foods high in fiber will help you feel fuller for longer, which is ideal for losing weight. Furthermore, soluble fiber improves digestion and bowel movement. Fruit and vegetables, oats, whole grains, whole wheat bread, brown rice and pasta, beans, peas, and lentils are all examples of foods high in fiber.

#5 Start Working Out

It makes perfect sense that workouts will assist you in weight loss as well as keeping it off because it is a great way to be in a calorie deficit and maintain the ideal weight.  

Regardless of weight loss goals, experts recommend that everyone engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of intense exercise per week.

Your exercise plan for the intense training workouts should include two days of strength training, resistance training, and weight training. People who want to gain muscle weight while losing fat may need to engage in HIIT as well.

#6 Eat Mindfully

When it comes to controlling your weight, how you consume your meals is just as essential as the kind of foods you eat. You may lose 30 pounds or maintain a healthy weight by eating mindfully. A reduced-calorie diet is not enough if you are not eating mindfully.

You should also avoid fad diets and aim for a healthy lifestyle that will provide you with long-term success. Moreover, mindful eating can assist you in making healthier food choices, eating when you are hungry, decreasing the possibility of overeating, and experiencing greater enjoyment while at it.

A Word From Our RD

When it comes to losing 30 pounds, your motivation, discipline, objectives, and dedication will all play a role in how long it takes. You may also need to alter your nutritional routine and do away with unhealthy eating habits.

Eat fewer carbohydrates in your diet, boost your fiber intake, reduce calorie intake, increase your physical activity, drink lots of water, keep a food journal, and make other changes to your lifestyle for a sustainable weight loss goal.

It is indisputable that losing 30 pounds takes time. Do not overdo it, and always pay attention to your body’s signals, experience them, and respond appropriately.


How long does it take to lose 30 pounds? While it may take as little as 15 weeks for some people, it might take anything between 20 and 30 weeks for others. 

The time it takes depends on several factors such as diet, exercise, lifestyle, genetics, and more. You will have a healthy weight loss journey by following the above guidelines. 

Please consult with your doctor before starting any diet.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Fact checked by Rosmy Barrios, MD
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