How To Lose 30 Pounds – The Ultimate Guide For Busy Men

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Fat image how to lose 30 pounds
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 poundsThere’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.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

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

Motivation

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

incentive how to lose 30 poundsYou 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.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

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 imageThe 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 choicesThe 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 poundsHowever, 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.

Support

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 Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
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*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.

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Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

GET STARTED FOR FREE

Join the #1 Health & Fitness Program
for Busy Women 40+
Trusted by over 50,972 Busy Dads 40+

Lose weight. Keep it off.

See & feel results before you buy.

Limited Time Offer

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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team

 

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