How to Lose Weight Fast with Best Diet Plan & Exercises In 30 Days

How to Lose Weight Fast – I received an invitation to my high school reunion last year.

While basking in the euphoria of getting to meet old friends, I got discouraged when I caught the sight of my big size in the mirror.

I started to think of how to lose weight fast. I had exactly 30 days left to shed my pounds. Just about the perfect timing, I got the best diet plan and exercises to lose weight fast in 30 days.

This diet plan and workout routine are your best bet if in search of how to lose weight fast.

While trying to lose weight by changing your diet and having some exercises, it is quite important to have some weight loss hacks to guide you.



Hacks on How to Lose Weight Fast

For a rapid weight loss, three things work together for a quick result: your diet, your lifestyle, and exercises. There are specific changes you have to incorporate into your feeding pattern.

You have to consume fewer calories, sugar, carbs, and unhealthy fats. Apart from this, your daily activities must be geared towards expelling excess pounds.

Here are a few hacks on how to lose weight fast. They will use your diet and your lifestyle to amount to weight loss.

1. Go On Low-Carb Diet Plans

Being ready to stick to a specific diet plan is perfect. The best food plan that aids fast weight loss is the low-carb plan. Do you know excess carbs in your diet are responsible for excess weight gain? How?

The body uses carbohydrates to produce energy. But when the body is unable to use up the total carbs you consume, excess carbs are stored in the body as fat.

When you go on a low-carb diet, you eat fewer carbs and more of other macronutrients like proteins, fruits, and veggies.

Rather than use carbs for energy, the body devises a mechanism to burn the stored carbs in the form of body fat for energy.

Some of the low-carb diet plans you could use include the ketogenic diet, Atkins diet, south beach diet, vegan diet, Dukan, and so on.

2. Eat Less Sugar



Consuming a lot of sugar makes weight gain quite fast. A useful trick on how to lose weight fast is to reduce the intake of sugar.

Eating a lot of sugar spikes the insulin levels in the blood, and it leads to the deposition of energy from foods into fat cells.

Taking a lot of sugar is also dangerous for your appetite. Because the leptin is affected when you overeat sugar, you tend to feel hungry even when you’re not.

So you get the urge to eat every time even when we don’t need to. And what happens? You get fat.

Another great problem I have with sugar is ADDICTION. It may get challenging to break away from excess sugar consumption if you’re not very careful. You need to cut down the sugar to lose weight.

3. Consume Fewer Calories

The body needs a specific amount of calories to stay in shape. Over-consumption of foods that raise your calorie consumption will make you fat.

So, if you eat more calories than your body needs, you will gain weight.  But as the case might be that you’ll need to lose weight, you have to eat fewer calories and burn more (a lot) through exercises.

4. Make Water Your Favorite Drink



This time, you must ditch fruit juice, beverages, soft drink, alcohol, and beer. These detox drinks are high in sugar and calories that make weight loss impossible.

You need to keep a bottle of water in hand at all times to avoid the temptation of soda drinks and other beverages.

It might seem tiring to drink plain water every time, right? That is why you have detox water for weight loss.

Detox drinks will not only make drinking water fun, but it will also help to cleanse your system of impurities.

5. Stress Less And Sleep More

Cortisol, the stress hormone, rises when you are under tension. This hormone makes you overeat because of your cravings for sugar and fatty foods increases.

Even if you do eat well and exercise, chronic high stress can prevent you from losing weight—or also add pounds.

Inadequate sleep may also prompt you to eat larger portions of all foods, increasing weight gain. So, a lack of sleep may lead to increased cravings for energy-dense, high-carbohydrate diets.

The more ghrelin you generate, the more you stimulate hunger while also reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store.

In other words, you need to control leptin and ghrelin to lose weight successfully, but sleep deprivation makes that nearly impossible.

6. Eat When You’re Hungry

A common mistake most people make when they want to lose weight is that they starve for a long time to avoid eating. This isn’t how to lose weight fast.

Starving yourself doesn’t always work out for weight loss because a ravaging hunger makes you eat more than usual later.

You can eat well when you want to lose weight but just food sources with low or no carbs, sugar, and calories.

7. Eat-in Small Plates

Serving your meals in smaller dishes or plates is one of the amazing tricks for you to lose weight. This will make you eat a smaller portion of meals at a time.

This will amount to the intake of fewer calories and, consequently, weight loss.

Another trick on how to lose weight fast is to drink a lot of water before eating your main meal. The water fills you up and makes you eat less.

8. Eat Fibers and Proteins



Your weight loss diet would be incomplete without these two vital food sources. Food sources rich in fiber and protein are filling as they take time to digest.

When you take a bowl of oatmeal at breakfast, for instance, you don’t feel hungry until mid-afternoon when you could have a healthy snack.

Sources of fiber and protein include fruits (not sweet ones) and non-starchy vegetables, beans, eggs, fish, seafood, milk, cheese, and so on.

9. Physical Activities and Exercises

You can not lose weight if you do not burn as many calories as possible. Hence, at every opportunity you get to be active, don’t relent. Your day has to be charged with a lot of activities.

Use the stairs instead of the lift, ride your bicycle to work, take a walk to the store down the road, do sports in leisure time, and EXERCISE. All these are means to burn excess body fat in a very short time.

10. Stick to Your Plans

Most people don’t end up losing weight when they set out to do so because they miss this tenth hack.

Don’t ever let your guard down, stay determined, and always encourage yourself to continue despite all odds.

I know it might be difficult to abstain from cupcakes, candies, ice creams, pizzas, and all you’ve been used to, but what’s important is that you have to lose weight.

Always stick to your diet plan and exercises. Have your exercises when you should and don’t eat what you shouldn’t eat.

These simple tricks on how to lose weight fast will make your weight loss journey easy and fruitful.

Now, you can follow this 30-day diet plan to make your weight loss dreams come true in just 30 days.

How to Lose Weight with The Best Diet Plan

Here is a daily diet menu plan that you can stick to for your 30 days weight loss goal:

Day 1

  • Breakfast: 3 Scrambled Eggs, 1 large grapefruit
  • Snack: 25 almonds
  • Lunch: Turkey Wrap, 1 apple
  • Snack: 1 piece of string cheese
  • Dinner: Spicy chicken and pasta with salad and 2 Tbsp olive oil/vinegar dressing

Day 2

  • Breakfast: 2 slices of toast with butter, 1 glass of skimmed milk, and 1 piece of the fruit of your choice
  • Lunch: Big bowl of fresh salad and a piece of grilled chicken
  • Snack: Drink green tea and eat an apple
  • Dinner: Grilled meat with red beans

Day 3

  • Breakfast: Protein shake made from berries, spinach, coconut milk, coconut oil, and protein powder
  • Lunch:  Hummus chicken with brown rice and turkey lettuce wraps.
  • Dinner: Carrot and avocado soup with a salad
  • Snack: Kale chips

Day 4

  • Breakfast: Mango and cardamom smoothie consisting of fresh mango, coconut water, coconut flakes, and cardamom.
  • Lunch: Fish tacos with brown rice and turkey lettuce wraps.
  • Dinner: Quinoa tossed with roasted vegetables.
  • Snack: Roasted chickpeas

Day 5

  • Breakfast: 1 piece of toast with 2 Tbsp of peanut butter and 1 banana
  • Snack: 2 small boxes of raisins
  • Lunch: Spicy Chicken and pasta
  • Snack: Low-fat yogurt
  • Dinner: Miso Salmon and 2 cups of broccoli

Day 6

  • Breakfast: 2 slices of toast bread with a chicken slice, 1 glass of skimmed milk
  • Lunch: Freshly prepared salad with a bowl of red beans and an apple
  • Dinner: a large serving of salad with chicken (do not deep-fry)
  • Snack: low-fat yogurt

Day 7

  • Breakfast: 2 hard-boiled eggs and half grapefruit
  • Snack: A cup of green tea
  • Lunch: Baked chicken breast with sliced or stewed tomatoes. One orange
  • Dinner: Grilled fish with some non-starchy vegetables of your choice

Day 8

  • Breakfast: Lean eggs and Ham with 1 orange
  • Snack: 25 almonds nuts
  • Lunch: Cheese burrito and black bean, 1 apple
  • Snack: 1 piece of string cheese
  • Dinner: Veggie Burger, salad with 4 Tbsp olive oil/vinegar dressing and 1 serving of sweet potato fries

Day 9

  • Breakfast: Bowl of low-fat cereal
  • Lunch: Low-fat chicken soup with garlic rice
  • Snack: 1 piece of string cheese
  • Dinner: Chicken Spinach Parm, a cup of brown rice and 2 cups of snow peas

Day 10

  • Breakfast: Berry waffle which and low-fat Greek yogurt
  • Snack: 15 snap peas
  • Lunch: Gobbleguac Sandwich and 1 apple
  • Snack: 1 banana
  • Dinner: Steamed Snapper with Pesto, a cup of brown rice and 2 cups of broccoli

Day 11

  • Breakfast: 6 oz. plain low-fat yogurt, blended with a cup of berries
  • Lunch: Vegetable salad with tomatoes, cucumbers, onions, and celery drizzled with one tablespoon of olive oil or flaxseed oil and two tablespoons of herbed vinegar
  • Snack: 1 banana and 2 Tbsp of hummus
  • Dinner: Grilled or baked salmon with raw or steamed vegetables

Day 12

  • Breakfast: Loaded Vegetable Omelet and 1 banana
  • Snack: 1 piece of string cheese
  • Lunch: Turkey Wrap and 1 apple
  • Snack: 10 cherry tomatoes
  • Dinner: Quick Lemon Chicken with Rice and 2 cups of broccoli

Day 13

  • Breakfast: 1 serving of eggs, 2 slices of toast, and a glass of orange juice
  • Lunch: A small portion of pasta with low-fat cheese and a glass of skimmed milk
  • Snack: Baked biscuits with tea
  • Dinner: Vegetarian pizza and a big bowl of salad

Day 14

  • Breakfast: 3 Scrambled Eggs and a large grapefruit
  • Snack: 25 almonds
  • Lunch: Penne with Chicken Marengo and 2 cups of broccoli
  • Dinner: Thai Beef Lettuce Wraps and 2 cups of snow peas

Day 15

  • Breakfast: 2 slices of toast with a chicken slice, glass of skimmed milk, and a piece of fruit of your choice
  • Lunch: Mixed vegetables served with baked chicken breast
  • Snack: 1 Skinny Cow ice cream sandwich
  • Dinner: Grilled meat with red beans

Day 16

  • Breakfast: Giant Omelet Scramble and 1 banana
  • Snack: 15 baby carrots
  • Lunch: Turkey Wrap and 1 apple
  • Dinner: Grilled cilantro-lime Chicken, a cup of brown rice and 2 cups of broccoli

Day 17

  • Breakfast: French Toast and 1 large grapefruit
  • Snack: 2 small boxes of raisins
  • Lunch: A bowl of veggie salad and 1 apple
  • Dinner: Miso Salmon with some salad with 2 Tbsp olive oil/vinegar dressing

Day 18

  • Breakfast: Vegetable Omelet and a glass of fresh orange juice
  • Snack: Light Butter Popcorn, mini bag
  • Lunch: Mediterranean Hummus Wrap and 1 apple
  • Dinner: Whole Wheat Pasta with Vegetables and 2 cups of broccoli
  • Snack: 1 Skinny Cow ice cream sandwich

Day 19

  • Breakfast: Avocado-Egg Toast
  • Snack: 1/3 cup blueberries and 1/4 cup plain non-fat Greek yogurt
  • Lunch:  2 cups Ravioli & Vegetable Soup, 1 Tomato-Cheddar Cheese Toast
  • Snack: 3 Tbsp. hummus and 1 cup sliced cucumber
  • Dinner: Baked Salmon & Vegetables with 1/2 cup of brown rice.

Day 20

  • Breakfast: 1/4 cup Maple-Nut Granola, 3/4 cup plain non-fat Greek yogurt and  1/2 cup blueberries
  • Snack: 1 clementine
  • Lunch: Apple & Cheddar Pita Pocket
  • Snack: 1/2 medium apple
  • Dinner: 1 serving (1 pepper) Moroccan-Style Stuffed Peppers and 2 cups sauté spinach in 1 tsp. of olive oil and a pinch of both salt and pepper

Day 21

  • Breakfast: Omelet. Make your omelet using 1 whole egg, 4 egg whites, onions, diced mushroom, salsa, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans.
    Also, make quesadillas using  1 tbsp of low-fat cheese and 1/2 of one small corn tortilla
    1/2 cup of chopped watermelon
  • Snack: 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tblsp sliced walnuts
  • Lunch: Salad made with 2 cups sliced Romaine, 2 tablespoons shredded low-fat cheddar, 1 tablespoon low-fat Caesar dressing, 4 ounces grilled chicken, 1/2 cup chopped celery, and 1/2 cup diced mushrooms . 1 medium nectarine. 1 cup skim milk
  • Snack: 1 fat-free mozzarella string cheese stick and 1 medium orange
  • Dinner: 4 ounces shrimp, roasted or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic and 1 medium artichoke. Steamed 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup of garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Day 22

  • Breakfast: 1/4 cup Maple-Nut Granola, 3/4 cup plain non-fat Greek yogurt and 1/2 cup blueberries
  • Snack: 1 hard-boiled egg
  • Lunch: Salad containing mixed greens, cooked chicken breast, sliced red bell pepper, sliced, grated carrots, clementine, and carrot-ginger Vinaigrette
  • Snack: 4 dried apricots and 4 walnut halves
  • Dinner: Warm Lentil Salad with Sausage & Apple

Day 23

  • Breakfast: A cup of all-bran cereal with 3/4-cup skim milk and 1/2 cup blueberries
  • Snack: 2 medium carrots
  • Lunch: Greens topped with grated carrot, cucumber, hard-boiled egg, almonds, and 1 1/2 tsp of each olive oil & balsamic vinegar.
  • Snack: 3 dried apricots, 1/3 cup plain non-fat Greek yogurt, and 1 1/2 tsp. chopped walnuts
  • Dinner: 1 1/2 cups Quick Chicken Tikka Masala and  1/2 cup brown rice

Day 24

  • Breakfast: Giant Omelet Scramble and 1 large grapefruit
  • Snack: 1 piece of string cheese
  • Lunch: Whole Wheat Pasta with Vegetables  and 1 apple
  • Snack: 25 almonds
  • Dinner: Tofu Stir-Fry and a cup of brown rice

Day 25

  • Breakfast: Baked banana peanut butter oatmeal
  • Lunch: Black Bean and Cheese Burrito and a apple
  • Snack: 2 small boxes of raisins
  • Dinner: Whole Wheat Pasta with a vegetable salad with 2 Tbsp olive oil/vinegar dressing
  • Snack: 1 Skinny Cow ice cream sandwich

Day 26

  • Breakfast: Spanish omelet and half grapefruit or one medium orange
  • Lunch: Spicy Yogurt Dip and Veggies
  • Dinner: Plenty of grilled turkey breast or turkey tenderloin, steamed carrots and steamed asparagus,
  • Snacks: 25 almonds

Day 27

  • Breakfast: Two scrambled eggs Top with salsa (optional), One apple or one cup fresh berries
  • Lunch: One large bowl of Chicken-Vegetable Soup
  • Dinner: Plenty of grilled chicken or fish with mixed steamed vegetables,
  • Snack: One medium pear

Day 28

  • Breakfast: Burrito made with 1 medium whole wheat tortilla, 4 omelet whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
    1 cup mixed melon
  • Snack: 3 ounces of sliced lean ham
  • Lunch: Turkey Burger Salad. Make it with 1/4 cup halved cherry tomatoes, 1 cup of baby spinach, 1/2 cup of cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
  • Snack: 1 cup of red grapes
  • Dinner: 5 ounces roasted wild salmon, 1/2 cup brown or wild rice, 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing, and 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Day 29

  • Breakfast: Spanish omelet and half grapefruit
  • Lunch: Spicy Yogurt Dip and Veggies,
  • Dinner: Roasted turkey breast or turkey tenderloin, steamed carrots and steamed asparagus,
  • Snack: One piece of fresh fruit, 6 oz.

Day 30

  • Breakfast: A single serving of eggs, 2 slices of toast, and a glass of orange juice
  • Lunch: A big bowl of freshly prepared salad and a piece of grilled chicken
  • Dinner: Grilled chicken, salad, and juice of your choice
  • Snack: 1 apple

How to Lose Weight Fast With Exercises

Although a healthy diet (e.g., low carb diet) aids weight loss, fast body fat reduction is achieved only when you accompany your diet with some effective weight loss and fat burning exercises.

Some of the fun and intensive exercises you could do to lose weight include the following:

1. High-Intensity Interval Training

HIIT, or high-intensity interval training, is a short interval training technique in which you put maximum effort followed by a short recovery period.

During the high-intensity training, the fat-burning potentials of the body shoot up, and the fat melts away. This type of training gets and keeps your heart rate up and sheds more fat in less time.

High-intensity exercise favors the release of growth hormones, which assemble fat to be used as energy for the body.

So your 20-minute intense workout ends up burning more calories throughout the day.

During the actual HIIT part of the exercise, a person likely burns more along the lines of 12-16 calories a minute.

Examples of HIIT workouts include infinite pushups, infinite squats, push and squat, infinite burpees, and so on.

2. Strength Training Workouts

Most women try to avoid strength and resistance training because of the fear of bulking up. Strength training exercises will not only build your stamina but also blast away your body fat in a short time.

These exercises help you retain the muscle you have while eating a calorie deficit and losing weight.

Also, strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.

The secret of how to lose weight fast is to build muscles. Strength training exercises such as weight lifting are the best ways to shed body fat through muscle building.

3. Yoga



Regular yoga practice can influence weight loss. It builds muscle, which causes fat to dissolve, and can also enhances your heart rate, which helps in boosting your metabolism.

Yoga poses are some of the best to burn calories all over.

If you’re still looking for how to lose weight fast using exercises, giving some yoga poses a trial wouldn’t be a bad idea.

Apart from weight loss, yoga has a magical effect on your body for relaxation and relieving stress.

4. Walking



Walking is one of the easiest weight loss exercises that is a low-intensity exercise that works perfectly for body fat reduction. Most people find this hard to believe, but it’s true.

Fitness experts say that 30 minutes of brisk walking daily could burn about 150 calories a day.

This is how to lose weight fast with an exercise that goes more like a fun session or a gist time with your partner.

5. Jogging



Jogging is an aerobic exercise of moderate intensity. Not high and not low. It helps you burn calories and elevates your metabolism both during your exercise session and after.

Jogging burns more calories than almost all other forms of cardio exercise. You can lose weight by jogging for 20-minute sessions with a personalized workout plan.

Jogging could be fun, especially if you have an exercise partner that could make it less stressful.

For those looking for ways to lose weight, and aerobic exercise of moderate intensity like jogging is a convenient, inexpensive option.

Just remember to combine it with strength training that builds muscle.

6. Swimming



If you love swimming for pleasure and you want to lose weight, it’s just perfect.

All you have to do is to increase your sessions at the poolside. Swimming burns calories and helps you lose weight.

When you swim, you use so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen.

Swimming shapes your body makes you stronger, healthier, and fitter than ever before.

More than any fun exercise you could think of, this is how to lose weight fast. Swimming is a very effective form of exercise for weight loss and toning.

7. Abs Exercises



Fat people usually have some excess fats deposited in their midsections.

You could do some exercises to tone your back, legs, glutes, and arms. But the amazing abs exercises are what you need to get rid of muffin top.

The best core exercises will help to shape your abdominal, reducing your belly fat.

Most of these abs exercises also work muscles that run up the back and stretch down to the butt and the front and inner thighs.

You could do some planks, crunches, push-ups, squats, and sit-ups to tone your core and lose weight.

8. Jumping Rope



Using a skipping rope sounds like an old high-school “thing,” right? Then, it was just for fun, but now it is the answer to your question of how to lose weight fast.

It could be your best option for losing weight, especially for those who do not love high-intensity interval workouts.

Jumping the rope is a highly effective cardio workout that promotes your heart rate up.

So, your cardiovascular system enhances and can burn an impressive amount of calories in a relatively short period, so it is beneficial if you want to lose weight.

For fat burn, jumping rope is a low-impact exercise that helps you lose fat all over your body.




When I meet people searching for how to lose weight fast, this is what I say to them: “Do you want to know why you are still fat?

You keep reading on how to lose weight fast without taking actions”. Now is the time to shed those pounds.

Get a hold of this 30-day diet plan with a combination of the best exercises, and you’ll see your body fat melting right under your skin.

Stay slim, strong, and healthy in just 30 days just with diet and some fat-burning exercises.

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