If you want to find out how to lose 30 pounds, you've found exactly what you're looking for. In this article, I’ll show you how to get started and walk you through some of the best strategies for losing the weight and more importantly, keeping it off.

Here at the Fit Father Project, our team of doctors, trainers and nutritionists have developed healthy eating programs and fat burning workouts that have helped thousands of men, just like you, lose weight for good.

Using the principles I outline for you below, you'll be able to get started on a weight loss journey that will teach you how to lose 30 pounds and get in the best shape you've been in for years. Read on, and watch the video below, to get started.

The Incentive To Learn How To Lose 30 Pounds

Have you experienced that cringing feeling as you catch a glimpse of yourself in the mirror? You might have seen an old photo and realized how different you look today. Getting older is inevitable, getting fatter doesn’t have to be.

large stomach - How to lose 30 pounds

There’s no doubt losing weight is difficult. You’ve probably resisted the urge to go up a belt size, despite what your waist is telling you.

It’s almost certain that you’ve told yourself more than once “I’ll start tomorrow”.

Let’s face it, tomorrow never comes.

Yes, you’re incredibly busy but I would urge you to find the time to get started today.

Take a look at our free 1-day meal plan and you’ll see you can still eat normally.

Here’s how to lose 30 pounds and feel like twice the man you currently are:


Knowing how to lose 30 pounds won’t stop you from making excuses.

incentive how to lose 30 pounds

You are busy, work is demanding, so are the children and you probably don’t feel like you have a moment to call your own.

You need to motivate yourself to find the time and energy to change your diet and start exercising.

A good quote to remember is “Motivation is what gets you started, discipline is what keeps you going”.

  • Visualize the reason you want to lose weight. A body to show off or an ability to play with your children is usually a good starting point.
  • Provide yourself with a reward for completing the first week. This should not be food related.
  • Tell your partner what you’re doing. They can support you and will make you accountable.

The time to start is now!

Forget Diet

You need to get away from the idea that you’re starting a diet. Instead, you're about to start making healthier eating decisions. The food habits you create today are simply a change in your eating habits for life.

The key to a successful ‘diet’ is that you eat foods you enjoy. But, these do need to be nutritionally balanced.

  • Stop thinking you need to start a diet. You are simply about to make healthier eating choices.

You can take a look at our free 1-day meal plan for inspiration. It will show you that food can still be enjoyable.

The Perfect Plate

How do you achieve this healthy eating attitude? We’ve already established you are limited on time. Fortunately, it doesn’t need to be time-consuming.

perfect plate image

The perfect plate is the answer to your dilemma.

A perfect plate consists of ½ vegetables, ¼ healthy carbs, and ¼ protein. That’s it!

You can choose any food that fits into these categories and that you enjoy eating.

  • Start the perfect plate today. It doesn’t matter how busy you are it’s all about what you put on your plate.
  • Once you make the perfect plate your habit you can start to reduce your portion sizes.

You are only aiming to eat between 300 – 500 calories less than your daily calorific needs. Stick to the perfect plate proportions but don’t overfill your plate.

Reducing it a little each time you eat will quickly result in a calorie deficit.

Build a Habit

The most important element of losing 30 pounds is developing habits and sticking to them.

food choices

The right mindset must be followed by a healthy eating plan. Again, take a look at the free 1-day meal plan for inspiration.

To help create the habit you need to involve your family. They will all benefit from the habits you create today.

This will also allow you to choose food together and precook it once or twice a week.

Meal times then become easy, no matter how little time you have. Just load your plates in the correct proportions.

You’ll find you have more time to be the dad you want to be.

Add Physical Activity

A healthy eating habit will help you to lose 2-3 pounds a week.

Using physical activity to lose 30 pounds

However, being active can increase the rate of your weight loss. It’s also useful to note that it also offers a huge range of other health benefits.

These include reducing the risk of cardiovascular disease, diabetes, and some cancers. It can also improve your mood and give you stronger bones.

There are two types of exercise and you need to choose the level that is right for you. After all, the only way is up!

  • Physical activity means simply doing something. Start walking around the block and work up to a quick jog.

You need to create a habit; it’s best to do this at the same time each day.

  • Formal exercise is when you are ready to hit the gym, start running 5 miles three times a week. You should work up to this level, starting here without having exercised is likely to cause an injury.

If you think you are ready for formal exercise, try our 24-minute fat burning workout. You only need approximately 5 feet of space and a set of dumbbells!

The key is to take one step at a time, challenge yourself but never push too hard. This can result in injuries and a delay in your ability to lose weight.


Involving a friend or your partner will make it easier to lose weight. The Fit Father’s and I are also here to help you with every step of your journey; we’ve all been there.

Support means you are less likely to give in to temptation and it will make you accountable.

Get your partner to join you in your healthy eating endeavor and join the Fit Father Project today.

The Bottom Line – How To Lose 30 Pounds

You need to consider which part of this you'll struggle with most, and start doing that first.

perfect plates plan for how to lose 30 poundsEating healthily often seems like the biggest challenge but it also yields the biggest rewards

By using the perfect plate method you can develop good healthy eating habits before you reduce your food intake.

While it is possible to lose 30 pounds quickly, we want you to build habits that stay with you over the long-term.

These will help you build a sustainable, healthy life, and achieve your weight loss goals.

Until next time, I wish you every success in your goals.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*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 30 pounds.