How To Lose Weight In 30 Days: How Women Over 40 Can Get – And Stay – In Shape For Life

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

How To Lose Weight In 30 Days

If you have a wedding, vacation, or class reunion to attend and need to drop weight, you may be wondering how to lose weight in 30 days.

Simple lifestyle changes can help you slim down before a big event without feeling sluggish, hungry, or deprived.

More importantly, when you do it the RIGHT way, you can lose weight AND keep it off!

Keep reading to learn:

  • The 7 things you need to do before even thinking about diet or exercise. 
  • 16 simple lifestyle changes that will make your weight loss effective and sustainable. 
  • Sample meal plans that are healthy and delicious. 
  • And so much more!

Ready to dive in? Let's learn how to lose weight in 30 days!

Unlock the power of a healthy diet for women, specifically tailored for female weight loss, and embark on your journey to a healthier, happier you!

How To Lose Weight In 30 Days: 7 Things To Do Before You Start Your Journey

When weight loss is your goal, there are a few things you need to do prior to beginning your journey.

1. Join a Structured Weight Loss Program

By joining a 30-day weight loss program with proven success, such as the Fit Mother Project 30X (FM30X), you receive the structure and motivational support necessary to get excess weight off.

FM30X has helped tens of thousands lose weight in 30 days without counting calories.

2. Set a 30-Day Goal

When answering how to lose weight in 30 days, it’s helpful to have a 30-day weight loss goal in mind.

smart goalsAs a rule, aim to drop 8-10 pounds in 30 days, or about 2 pounds weekly, to get excess weight off and keep it off for life.

You can also set goals for drinking more water, working out regularly, getting at least 7 hours of sleep each night, and reducing stress during your 30-day weight loss endeavor.

3. Purchase a Journal

Having a journal on hand allows you to record weight loss goals and progress, what you’re eating, how much you exercise, and the amount of sleep you get each night.

Using a journal helps keep you on track with meeting healthy lifestyle goals. Studies show that consistent dietary tracking improves your chance of weight loss success.

4. Get the Right Mindset

Get in the right mindset before you begin a 30-day weight loss program.

Make a conscious decision that reaching a healthy weight is more important than not-so-healthy habits, such as drinking soda, eating out often, drinking alcohol, or snacking on sweets.

Enlisting the help of FM30X offers you motivational support from health experts, so you can stay on track with meeting health and fitness goals.

5. Get in the Habit of Weighing Yourself Daily

how to lose weight in 30 daysStudies show that daily weigh-ins are an effective weight loss strategy – more so than less frequent weigh-ins.

When you wake up each morning, step on the scale and record your results.

Doing so keeps you accountable when you begin dropping weight and helps keep you motivated.

6. Shop for Healthy Foods

Make a grocery shopping list to get started on your 30-day weight loss journey.

Add a variety of vegetables, fruits, whole grains, legumes, low-fat dairy foods or plant milk, healthy fats (olive oil, nuts, avocados, etc.), and protein foods – such as skinless chicken, turkey, fish, shrimp, other seafood, eggs, tofu, seitan, and protein powder.

7. See Your Doctor

Before beginning a new weight loss program, see your doctor.

Doing so allows your healthcare provider to determine if you have medical conditions that can hinder weight loss, such as thyroid hormone imbalance or low estrogen levels.

They can also obtain baseline measurements for your blood pressure, cholesterol, and other health parameters.

What To Do Once You Start Your Weight Loss Journey

Once you’ve prepared for a 30-day weight loss journey, the next step is losing weight by:

1. Increase Water Intake

According to numerous research studies, drinking water before meals and throughout the day is an effective weight loss strategy.

how water can help you lose weight in 30 daysYour goal is to drink at least 2 cups of water before every meal when dropping 10 pounds in 30 days.

Drink the water cold, or add cucumber, mint, or fruit chunks if you’d like.

Many should drink about 12 cups of total fluids daily.

Your individualized water needs are based on your metabolism, size, body fat to lean muscle ratio, and how much you sweat.

If your urine is light yellow or clear in color, chances are you're drinking enough water.

2. Nix Alcohol

Alcohol can pack in calories quickly.

These drinks often contain 100 to 300 calories (or more) in just a single serving, making losing weight in 30 days difficult.

Cut out alcohol entirely if you can, or limit it to one drink daily if you’re unwilling or unable to nix alcoholic drinks.

3. Dine Out Less

Dining out makes weight loss difficult, according to numerous research studies.


You can't be entirely sure what you're eating, as hidden ingredients and calories can lurk in even the healthiest foods.

If you're wondering how to lose weight in 30 days, prepare meals at home as often as possible.

4. Eat Non-Starchy Vegetables First

Eating low-calorie, non-starchy vegetables first (after drinking water) can fill you up, leading to fewer calories at mealtime.

Slices of vegetables ( broccoli, mushrooms, carrots, cucumbers, tomatoes and pepper )This simple weight loss strategy makes calorie reduction easier.

Examples of non-starchy vegetables to consider include leafy greens, cucumbers, celery, spinach, tomatoes, bell peppers, broccoli, cauliflower, mushrooms, asparagus, and zucchini.

5. Eat Slowly

Eating slowly allows your body to listen to its hunger cues. Take breaks during meals to make eating at a slower pace easier.

Avoid eating while distracted, such as while working or watching television.

6. Steer Clear of White Foods

With the exception of onions and coconut, many white foods aren't the best choice during a 30-day weight loss journey.

Examples of foods to steer clear of include white rice, white bread, mashed potatoes, white gravy, ice cream, and cream-based soups.

Instead, choose broth-based soups, sweet potatoes, legumes, oil-based dressings, and whole grains like brown rice, wild rice, and quinoa.

7. Work Out Early

Completing your workout early in the day is beneficial for numerous reasons.

ab exercise to lose weight in 30 daysIt boosts your metabolism, improves your mood, and motivates you to eat healthily throughout the day.

Accomplishing something right away when you wake up sets the tone for the rest of the day.

Consider fasting cardio by having just water, coffee, or tea before you train, or choose a protein shake before exercise if you're hungry.

Aim to get at least 20-30 minutes of scheduled exercise on most days of the week.

8. Combine Aerobic with Strength Training

Strength training and aerobic workouts are beneficial during a 30-day weight loss program, as combining both workouts into your everyday routine enhances fat loss, boosts strength, and improves body contours.

Try these fat-burning workouts to get started.

Then, lift weights, go jogging or cycling, or try these HIIT workouts.

9. Find an Active Hobby

If you're looking for a new hobby, choose one that's active to optimize weight loss.

how to lose weight in 30 daysPlay with your kids outdoors or try hiking, rollerblading, skating, skiing, bowling, walking the dog, playing tennis, or horseback riding in addition to scheduled exercise to boost your overall calorie expenditure.

Aim to burn off 500 extra calories daily during weight loss. Recruit a friend to join you when possible to help you stay motivated.

10. Reduce Time Spent Sitting

Believe it or not, sitting down for extended time periods is a chronic disease risk factor, according to numerous studies.

Avoid sitting down for longer than an hour if you can, even if you have a desk job. Take short walking or stair climbing breaks throughout the day, or consider a sit-stand desk at work.

Use every opportunity to get your body moving each hour throughout the day.

11. Cheat Wisely

If you're going to have a cheat day while losing weight in 30 days, do so wisely.

For example, choose veggie chips in place of potato chips or cheat with dark chocolate, dark chocolate-covered nuts, a chocolate-flavored protein bar, or a chocolate peanut butter protein smoothie to curb sweet cravings.

While these foods may contain added sugar, they also offer beneficial nutrients.

12. Avoid Soda

Consuming soda and other sugary drinks can make losing weight in 30 days challenging.

how to lose 20lbs say no to junk foodSugary drinks often contain 150 calories or more in just a single portion, with little to no nutritional value.

Steer clear of soda, lemonade, sweet tea, coffee drinks containing added sugar, sugary sports drinks, and juice blends.

Instead, opt for water, plant or low-fat milk, black coffee, unsweetened tea, or seltzer water.

13. Say No to Artificial Sweeteners

Artificial sweeteners, including acesulfame, saccharin, aspartame, sucralose, and neotame, are usually present in diet drinks and low-calorie snacks.

While these artificial sugars are often calorie-free, adding them to your diet isn't an effective weight-loss strategy.


Studies show artificial sweeteners are associated with metabolic diseases and higher body weights.

These sweeteners can induce cravings for sweet treats and other sugary, high-calorie foods.

14. Schedule in Rest

Don't overdo it with an overly busy schedule.

Schedule time to relax, de-stress, and get plenty of sleep (at least 7 hours each night).

Stress-relieving strategies include outdoor walks, yoga, massage, and meditation. Fit in naps when you can, read books, and take some time for yourself each day.

Schedule a day off from exercise each week to let your body heal.

15. Take Weight Loss Supplements for Women

Taking weight loss supplements for women can optimize fat burning.

Dietary supplements can increase energy, help you avoid nutrient deficiencies, improve overall health, and keep your appetite in check.

Examples of beneficial supplements for women include green tea extract, fiber supplements, protein meal replacements, probiotics, omega-3 fatty acids, and multivitamin supplements.

16. Use the Perfect Plate Method

perfect plate to get in shape for women

When using FM30X to drop 10 pounds in 30 days, use our Perfect Plate method to control portions and get the right balance of carbohydrates, protein, and healthy fats at each meal:

  • Fill 1/4 of your plate with starches (legumes, whole grains, corn, sweet potatoes, etc.)
  • Fill 1/4 your plate with protein foods
  • Fill 1/2 your plate with non-starchy vegetables

Also, consume 2-3 servings of low-fat dairy foods or calcium-rich plant alternatives and eat 1 to 1-1/2 cups of fruit each day. Add a portion of healthy fat to each meal, as well.

Examples of nutritious fats include olives, avocados, olive oil, coconut, coconut oil, hummus, nuts, seeds, nut butter, and fish oil.


Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.



Sample Weight Loss Menus

Use the perfect plate method to create 30-day weight loss menus to drop excess weight without counting calories.

Try the following sample weight loss menus for women that take the guesswork out of losing weight in 30 days:

Weight Loss Menu #1


  • Water
  • Coffee or tea
  • 3/4 plate of an egg and vegetable omelet
  • 1/4 plate of cooked oatmeal
  • Avocado slices


  • A protein shake made with whey or plant protein plus fruit


  • Water
  • Coffee or tea
  • 3/4 plate of canned light tuna over leafy greens, tomatoes, cucumbers, or other non-starchy veggies
  • Oil-based dressing
  • Sunflower seeds
  • 1/4 plate of cooked black beans


  • Hummus with celery, carrot sticks, or pea pods


  • Water
  • 3/4 plate of a veggie or turkey burger wrapped in lettuce
  • Avocado slices
  • 1/4 plate of sweet potatoes roasted in olive oil


  • Greek yogurt topped with berries

Weight Loss Menu #2


  • Water
  • Coffee or tea
  • A protein powder, oatmeal, and fruit smoothie


  • Low-fat cottage cheese topped with sunflower seeds


  • Water
  • Coffee or tea
  • Broth-based soup with chicken or turkey, beans, and vegetables
  • Avocado slices


  • Banana slices with peanut butter



  • Plain kefir, protein-fortified almond milk, or soy milk mixed with protein powder

Weight Loss Menu #3


  • Water
  • Coffee or tea
  • 3/4 plate of scrambled eggs with mushrooms, asparagus, and olives or feta cheese
  • 1/4 plate of whole-grain toast
  • Avocado slices


  • Plain Greek yogurt with fruit and almonds


  • Water
  • Coffee or tea
  • Grilled chicken with hard-boiled eggs over salad greens and other vegetables
  • Corn or peas
  • Pistachios
  • Oil-based dressing or avocado slices


  • A protein shake made with fruit


  • Water
  • This stir fry is made with very lean steak, salmon, chicken, scallops, shrimp, or tofu
  • Brown rice
  • Asparagus
  • Sugar snap peas


  • Cherry tomatoes with fresh mozzarella

Erin Coleman
B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose weight in 30 days.

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