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Lose 15 Pounds In 30 Days With This Step-By-Step Science Guide

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If you want to lose 15 pounds in 30 days with safe and effective techniques you landed on the right website.

Sometimes life gets in the way and requires you to look your best in the shortest amount of time, I get it…

While I’m usually the last one to advocate quick fixes, I understand lots of people are still after them, (in fact, tens of thousands search for quick weight loss fixes on Google every day); that’s why I’m here to provide at least a more sustainable, scientific and safer way to get these rapid results.

If you are ready for the most successful 30 days ever, and prepared to combine it with hard work, then this article is going to give you the tools you need to lose 15 pounds in 30 days using safe, advanced scientific methods…

Step 1: Create A Negative Energy Balance

When it comes to losing weight, whether over the long or short term, creating a negative energy balance is essential and going to be the biggest factor that moves the needle to help you lose 15 pounds in 30 days (1).

It’s a very simple concept but one that is often overlooked, especially for those looking to drop significant amounts of weight in a short timeframe.

I suggest first attempting to reduce your total daily calorie intake by at least 600 calories, or around 25-30% of your normal total calorie intake, for this strict 30 day period. This will create a meaningful but still safe deficit to kick start your 15 pounds in 30 day weight loss journey.

Step 2: Focus On Protein And Vegetables At Most Meals

Solely focusing on protein and vegetables with other single ingredient healthy fats and carbs is the best way to clean up your diet and get laser focused to lose 15 pounds in 30 days.

For starters, protein provides the building blocks for muscle. By consuming extra protein, you can help maintain your precious muscle mass while cutting calories and trying to lose 15 pounds in 30 days.

Additionally, protein can help reduce hunger, optimize hunger hormones such as ghrelin, boost your metabolism and keep you feeling full during this 30 day diet (2,3, 4).

Vegetables, apart from providing necessary nutrients, are often very saturated with fiber and water. This means they also have a low energy density and can keep you full (5).

Each meal should contain a minimum of 6oz protein, such as meat or fish, combined with multiple portions of vegetables. This should make up the majority of each meal, so spend time experimenting with spices, low calorie sauces, flavorings and other vegetable combos.

Step 3: Restrict Carbohydrates & Energy Dense Fats

Secondary to reducing total calories to optimize the weight loss window, you can lower total carb and fat intake.

While you must still retain a small amount in your diet to have sufficient energy and to provide support for key bodily processes, these should come purely from healthy whole grain sources and you should minimize or eliminate processed sources  if you want to really lose 15 pounds in 30 days!

Lowering carbs will also help you look visually leaner in just a few days and drop several pounds right away. This is largely due to the fact that glycogen, from broken down carbs, is stored in the muscle and also brings around 3 grams of water with it (6).

Focus on small portions (around 30g per meal) of healthy carbs such as:

  • Rice
  • Quinoa
  • Seeded Bread
  • Potatoes
  • Root Vegetables
  • Fruits and Vegetables

Then even smaller amounts of healthy fat (10g) per meal:

  • Coconut Oil
  • Butter
  • Cheese
  • Nuts or Seeds
  • Meats or Fish
  • Olive Oil
  • Avocado

Now that your diet is optimized, it’s time to move onto another key element, your exercise regime thats vital if you want to lose mainly fat and not muscle during your 15 pounds in 30 days challenge!

lose 15 pounds in 30 days

Use These Metabolically Demanding, Advanced Exercise Techniques

With such a short timeframe, the way you exercise will play a primary role in how successful you are.

This is because you can easily burn upwards of 1000 calories in a single workout if done correctly, which drastically opens up the fat burning window.

During this diet, you’ll want to have a mixture of metabolically demanding resistance-training workouts along with HIIT.

During your resistance training sessions, focus primarily on compound movements such as squats, deadlifts, pull ups, shoulder press, lunges, bent press and back exercises. Using compound movements, which utilize a large portion of muscles, will enable a maximum amount of calories to burn and boost your metabolism for 48 hours.

Additionally, you can try to use some of the following advanced training techniques to maximize the amount of calories you are expending during a training session:

  • Super Sets: By combining exercises in succession, you can take calorie burn to the next level.
  • Drop Sets: Drop sets are a great way to maximize metabolic stress, leading to more calories being used.
  • Agonist / Antagonist Paired Sets: By matching exercises such as bench press and barbell rows, you can continuously exercise but provide rest for the alternate muscle groups.
  • Giant Sets: This method is a more advanced method of super setting. Use this for maximum metabolic stress and calorie burning by combining 3+ exercises in quick succession with minimal amount of rest.

Try doing this 4-6 times per week combined with HIIT for massive, head turning results in just 30 days.

Add These HIIT Workouts 3-4 Times A Week

In addition to using advanced resistance training techniques, I suggest using HIIT cardio 3-4 times a week to further accelerate results and really push you towards that goal of 15 pounds in 30 days!

While normal cardio can burn a significant amount of calories during the training session, HIIT training maximizes caloric expenditure during and after the training session to help sustain extra calorie burn (7, 8).

Using this type of training will be essential for reducing as much body weight as possible in a short amount of time. It’s also very time effective, so, if possible, try adding it as a second workout a couple of times per week. For example, 20 mins of HIIT in the AM then Metabolic Weight Training in the PM.

Try some of the following HIIT protocols 3-4 times per week, increasing workload each time:

  • 10 x 20 second sprints with 2 minutes rest.
  • 5 x 30 second cycle sprints
  • 10 x 25 second battle ropes
  • 4 x 30 yd. Prowler / Sled Pushes

Rest for around 60-90 seconds between each bout. These can be performed at the end of a normal workout or as a separate session.

Choose The Right Scientific Supplements

While last on this list, choosing the most effective supplements can help you reach your goals in a shorter amount of time.

However, since the market is saturated, I suggest only taking supplements which have been proven to help you lose body fat and boost metabolism.

The top two supplements that I suggest for reducing body weight are green tea extract and caffeine.

These two supplements work synergistically to release fatty acids into the bloodstream and then metabolize them (9, 10, 11, 12, 13).

Interestingly, green tea extract contains natural caffeine and catechins, which increase levels of hormones that release fatty acids into the bloodstream. Additionally, these same catechins help inhibit the breakdown of these fat-releasing hormones.

In essence, caffeine and green tea allow for the sustained release of fatty acids into the bloodstream, allowing for a greater percentage of your weight loss to come specifically from fat. They may also reduce hunger, which may likely be high during this strict 30 day diet.

Another two popular supplements I recommend are Whey and Casein Protein. These are just a lean source of protein to up your daily intake and reduce muscle breakdown, while also reducing hunger.

Try taking 500mg of green tea twice per day (AM and early afternoon) with around 200mg of caffeine. You can take whey protein before and after the workout while using Casein before bed.

Fast weight loss

How To Lose 15 Pounds In 30 Days

There you have a step-by-step guide on how to lose 15 pounds in 30 days. Here’s a re-cap:

Step 1: Optimize your calorie intake and ensure you are in a calorie deficit

Step 2: Focus on 6oz protein and several portions of vegetables per meal

Step 3: Remove most carbs and fats from your diet with the exception of healthy whole foods

Step 4: Perform metabolic resistance training 4-6 times per week

Step 5: Perform around 3-4 HIIT workouts per week.

Step 6: Focus on key supplements such as Whey, Green Tea and Caffeine

There you have an ultimate guide to get you started on losing 15 pounds in 30 days. Of course, it won’t be easy and does take dedication; however, the startling results in just 30 days will forever be worth it.

If you are ready to get started, you can get a done-for-you plan with full 7 day meal plans and exact workouts laid out for the whole 30 days in our 30 Day Kick Start program now.

lose 15 pounds in 30 days


  1. Spiegelman, B. M., & Flier, J. S. (2001). Obesity and the regulation of energy balance. Cell, 104(4), 531-543.
  2. Westerterp, K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5.
  3. Luscombe, N. D., Clifton, P. M., Noakes, M., Farnsworth, E., & Wittert, G. (2003). Effect of a high-protein, energy-restricted diet on weight loss and energy expenditure after weight stabilization in hyperinsulinemic subjects. International journal of obesity, 27(5), 582-590.
  4. Veldhorst, M., Smeets, A. J. P. G., Soenen, S., Hochstenbach-Waelen, A., Hursel, R., Diepvens, K., … & Westerterp-Plantenga, M. (2008). Protein-induced satiety: effects and mechanisms of different proteins. Physiology & behavior, 94(2), 300-307.
  1. Lefranc-Millot, C., Macioce, V., Guérin-Deremaux, L., Lee, A. W., & Cho, S. S. (2012). Fiber and Satiety. Dietary Fiber and Health, 83.
  1. Fernández-Elías, V. E., Ortega, J. F., Nelson, R. K., & Mora-Rodriguez, R.(2015). Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. European journal of applied physiology, 115(9), 1919-1926.
  2. Bracken RM, Linnane DM, Brooks S (2009)Plasma catecholamine and nephrine responses to brief intermittent maximal intensity exercise. Amino Acids. 36: 209-217.
  3. Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691.
  4. Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American journal of clinical nutrition, 87(3), 778-784.
  5. Maki, K. C., Reeves, M. S., Farmer, M., Yasunaga, K., Matsuo, N., Katsuragi, Y., … & Blumberg, J. B. (2009). Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. The Journal of nutrition, 139(2), 264-270.
  6. Fredholm, B. B. (1979). Are methylxanthine effects due to antagonism of endogenous adenosine?. Trends in Pharmacological Sciences, 1(1), 129-132.
  7. Smellie, F. W., Davis, C. W., Daly, J. W., & Wells, J. N. (1979). Alkylxanthines: inhibition of adenosine-elicited accumulation of cyclic AMP in brain slices and of brain phosphodiesterase activity. Life sciences, 24(26), 2475-2481.
  8. Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American journal of clinical nutrition, 51(5), 759-767.


About the author

Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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