Lose 10 Pounds or More in 30 Days and Keep the weight Off

Let us not be fooled. This is rapid weight loss. Generally speaking any program that promotes rapid weight loss is not healthy and it usually does not work. Yes you can really lose 10 pounds or more in 30 days in with a healthy weight loss program and keep the weight off, but you have to be committed to your plan. Healthy weight loss should be 2 to 3 pounds a week. This means that in a healthy program you would lose 8 to 12 pounds in 4 weeks. This is how you can lose those excess pounds and keep the weight off.

Healthy Weight Loss Program

There are 3 major elements of a healthy weight loss program that you must adhere to if you plan to lose 10 or more pounds in 30 days. They are to: I) Eat a Healthy Diet; II) Exercise Regularly; III) Use Nutritional Vitamin Supplements. Everyone is different but the formula to weight loss never changes. We must burn more fat than we consume. The difference in the fat we burn over the fat we consume will determine our weight loss or gain.

How to Lose 10 Pounds in 30 Days

One pound equals approximately 3500 calories. Let us assume you eat 3000 calories a day and you want to lose 10 pounds in 30 days; then you must burn 35,000 more calories than you over that 30 days. That equals from 1150 to 1250 calories less per day. That is impossible just by eating less. Starvation does not work! It is also highly unlikely that you can burn 1,150 to 1250 extra calories each day in exercise. You can lose 10 pounds or more in 30 days though by addressing all three major components of a healthy weight loss program.

Eat a Healthy Diet.

First you must eat to lose weight. You must eat so your body can function properly. You must eat to live. The key is to smaller portions of healthy food more often the most people do. This means how much we eat, what we eat and when we eat are important.

Look to reduce your calories 10 to 20 percent a day to lose 10 pounds in a 30 days. If you eat 2500 calories a day and you reduce that by 500 calories this alone can equal one pound a week. At this level starvation should not kick in if you are eating nutritious foods that fuel your body and reduce eating the junk, meats and fats.

When we want to reduce the excess fat from our bodies and keep it off we must change what we eat. Eat a diet of high fiber low fat. This means eat lots of fresh fruit and vegetables (about 70% of your calories), whole grains (oats, barley, wheat, brown rice, etc.), nuts (almonds, walnuts, soy nuts, hazel nuts, etc.) and beans (one serving a day if possible.) Drink plenty of water and avoid red meat, sugar, processed foods and processed drinks.

Eat 5 to 6 healthy meals a day. This keeps us from being hungry and gives us the energy to go throughout each day. This also makes it easier to eat less. Start with breakfast, morning snack, lunch, afternoon snack, dinner and maybe an evening snack. Even though we say snack, that does not equate to junk food.

Exercise Regularly

Though we want to lose what amounts to 2.5 pounds a week, if you are not exercising now and you live a sedentary lifestyle an exercise program may help you burn 500 t0 1000 calories a day. At 500 calories a day we would lose one pound a week and 1000 would be 2 calories a week. This means the average person can lose 2-3 pounds weekly with diet and exercise. For exercise that must be both aerobic exercise and resistance training. Quite often aerobic exercise gets us to sweating the most but resistance training has you actually burning fat and adding muscle muscle. Muscle increases your metabolism and helps you burn fat even when you are not exercising. So we really need both cardio and resistance training.

Nutritional Vitamin Supplements.

So with diet and exercise alone we can safely burn 2-3 pounds of fat a week. That alone can help you lose 10 pounds in 30 days. But you can lose more. With the right nutritional vitamin supplement which must be a good fat burner, and program you can safely burn another 1-2 two pounds a week by enhancing what you healthy diet and regular exercise can does for you.

What Vitamin Supplements Do I Choose

I suggest 3 natural nutritional vitamin supplements: 1) Herbal Colon Cleanse (cleanse you colon and entire body of any toxin or waste build up throughout your intestines and entire body), Meal Replacement Shake (helps you eat your 5 to 6 meals daily without eating too much and ensuring the proper nutrition) and a Natural Energy Drink or supplement (with the vitamins and amino acids to us with the energy to complete our work out and just have energy since we have reduce our caloric intake).

These are the keys to a healthy weight loss program to help you lose 10 pounds or more in 30 days. Lose 1-2 pounds eating healthy, 1-2 pounds through exercise and 1-2 pounds using nutritional vitamin supplements. This equals 3-6 pounds a week of healthy weight loss or really 12 to 18 pounds in 30 days.

Nothing here is dramatic, or fad or too hard for anyone to do. For success you must be committed to the entire program. But this is a healthy weight loss program that can be a lifestyle and you can lose 20 – 30 – 50 or 100 pounds and keep it off if you choose.


Following a healthy weight loss program can make a lot of difference. There are many weight loss plans available in the market, but one must be wise enough while choosing a weight loss program. It is to be kept in mind that there are many companies which make fake promises, of loosing weigt in a fixed period of time. Trusting them can be just a waste of time and money. So. It is advisable that one must focus on working hard rather than finding the easy way out. 

About 222ta

Bobbie Jones is a certified journalist covering wide variety of sectors and industries. She is a recipient of several journalism awards
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