How To Lose 30 Lbs Quickly

How fast you lose 30 pounds depends on your starting weight, gender, genetics and your lifestyle. A heavier person who lives a sedentary lifestyle may lose weight faster than someone lighter who has been exercising regularly. According to Mayoclinic.com, men and people who have more muscle burn more calories--even at rest. It is possible to lose 30 pounds the healthy way, through diet and exercise, in approximately 10 weeks, a rate of three pounds per week. However, losing 30 pounds in less than 10 weeks is usually the result of water weight or muscle tissue being lost--not fat. You can regain the weight, or more weight, just as quickly as you lost it.

Step 1

Burn more calories than you consume. You must create a 1,500-calorie deficit everyday to lose 3 lbs. per week. For example, cut 600 calories from your diet and burn 900 extra calories with physical activity everyday. While cutting calories will lead to weight loss, women should consume at least 1,200 calories per day and men 1,800 calories, according the American College of Sports Medicine.

Step 2

Get 90 minutes of physical activity five days per week. If you can't complete 90 minutes straight, break it up into smaller sessions--45 minutes twice a day, 30 minutes three times a day or even 10 minutes nine times a day. Small bouts of exercise are just as effective as one long session. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity three to five days per week may be necessary to achieve weight loss. Maximize your amount of physical activity to lose 30 pounds as quickly as possible.

Step 3

Perform calisthenics, such as sit-ups, push-ups or lunges, to strengthen muscles. Calisthenics are a form of muscular endurance training that can be done every day, multiple times a day, according to the Army Study Guide. Using your own body weight will strengthen muscles without causing hypertrophy, or an increase in muscle size. Hypertrophy can cause weight gain instead of weight loss, according to "Fitness: Theory and Practice."

Step 4

Incorporate interval training into any type of physical activity. Interval training is alternating between low and high-intensity throughout the activity. For example, run for two minutes and sprint for 30 seconds for a total of 20 minutes. Run up the stairs and walk down a total of 10 times. Roller-skate at a moderate pace for two minutes and speed skate for one minute for the entire session. Vigorous exercise burns more calories even if it's for a short time, according to Mayoclinic.com.