If you're looking for a 30 lb. weight loss in 30 days that will be permanent, sadly, no such thing exists. You can lose weight relatively quickly in a way that will be permanent, however. Focus on making your dietary and activity changes part of your way of life, and the weight you lose will be likely to stay off.
Diet
To lose weight, you have to cut calories. Even if you are in a hurry to lose weight, however, it's not a good idea to cut calories below 1,200. Eat too few calories and you risk slowing your metabolism as your body adjusts to the low number of calories. This results in temporary weight loss as you will quickly regain the weight once you begin eating a normal amount of calories. Cut 500 calories from your diet to lose 1 lb. per week.
Exercise
To lose weight permanently, plan to exercise for a minimum of an hour each day most days. Successful dieters tracked by the National Weight Control Registry who have kept the weight off for years almost all exercise for an hour every day. The American College of Sports Medicine also recommends increasing exercise to lose weight -- 60 to 90 minutes five days per week. Make sure the exercise you do burns a significant amount of calories to speed up weight loss. Plan to burn an extra 500 to 750 calories a day with exercise, and you will likely lose an additional 1 lb. per week.
Recommended Rate of Weight Loss
The fastest weight loss you can hope for that will also be permanent is 2 lbs. per week, according to the Boston College Eating Awareness Team. Any faster and your body might begin to cannibalize its own muscle for energy. This results in a situation in which you lose muscle tone and burn fewer calories at rest, as muscle burns more energy than fat. Faster weight loss might also indicate that you are losing water weight, which can include the loss of electrolytes, a potentially dangerous situation.
Keeping the Weight Off
To keep the weight off for the long haul, you will need to permanently change your eating habits and activity patterns. The National Weight Control Registry reports that successful dieters eat breakfast, weigh themselves once a week and limit sedentary activities such as watching TV. Get in the habit of enjoying meals that provide lean protein, whole grains, low-fat dairy, and plenty of fruits and vegetables. Plan to permanently limit refined carbohydrates, as they are linked to weight gain.
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