losing 22 pounds in 30 days

How to Lose 22 Pounds in 30 Days

Follow this and you will lose weight quickly and without suffering hunger. Losing weight involves a simple exercise routine and a meal plan with metabolically healthy foods.

There are 4 keys to lose 22 pounds in 30 days or less:

1- Eliminate metabolically dead foods from your diet
2- Follow a food plan specifically designed to lose weight (here we give it for free)
3- Add fat-burning foods to your diet
4- Do interval exercise 3 times a week

1. Metabolically dead foods to eliminate

There are 3 foods that can completely ruin your effort to lose weight. They are what are known as metabolically dead foods. To see results quickly you have to eliminate them from your diet and replace them with healthy alternatives.

The processed sugar

Contrary to what many people think, the fastest thing that makes you gain weight is not fat, but eating a lot of sugar. Sugar can be in many processed foods, such as high fructose corn syrup, juice concentrate, maltodextrin, brown sugar, fructose, etc. It is hidden in foods such as granola bars, protein bars, ketchup, etc.

Eliminate all types of sugar from your diet and replace it with stevia (a sweetener with zero calories), but even these should be consumed in moderation.

Whole grains of gluten or starch

Foods with gluten, starch, phytic acid can cause problems to your health. Gluten causes inflammation, starch becomes sugar, and phytic acid prevents the absorption of certain minerals. It is better to replace your foods rich in whole grains with vegetables and fruits.

Vegetable oils

If you use vegetable oils it will prevent you from losing weight quickly. These types of oils are genetically modified and cause inflammation in your body, cellular toxicity and are high in calories.
What to do: Substitute vegetable oil for coconut oil or butter to lose weight quickly.

2. Food plan specifically designed to lose weight

Here is a food plan for a week to lose 10 kilos in the next 30 days, repeat the plan for 4 weeks in a row. In the following days, you should consume 1200 calories, take a multivitamin.

Day 1


3/4 cup oatmeal
1 banana
1 cup of milk
1 cup of green tea without calories or coffee without milk


2 slices of bread
2 chicken portions
1 spoon of mayonnaise
2 kiwis


1 can of tuna
2 tomatoes

Day 2


1 smoothie: mix 1 cup of raspberries, 1/2 banana and 8 ounces of milk
1/2 slice of bread


1 cup of vegetarian soup
1 vegetarian burger with lettuce and sauce
6 ounces of light yogurt
15 grapes


4 oz chicken leg with barbecue sauce
1/2 cup of beans

Day 3


1/2 cup of oatmeal
3/4 cup of milk
1/2 apple
1 tablespoon of honey


4 ounces of sliced chicken legs
1/4 cup of red grapes
7 almonds
1 tablespoon mayonnaise
Green salad


4 ounces of shrimp
1 potato with 3 wedges of red sauce and 1 tablespoon of cream
3 cups of spinach

Day 4


1 slice of bread
1/2 red apple
1 oz cheddar cheese
6 ounces of yogurt
5 almonds


1 cup of tomato soup
2 slices of bread
3 pieces of ham
1 slice of tomato
1 cup of vegetables
1 pear


3 ounces of salmon
3/4 cup brown coffee
1/2 cup pineapple

Day 5


1/2 cup of raspberries
10 almonds
1 can of tuna


1 whole corn tortilla
1/4 cup of beans
1/2 cup of cottage cheese
1/2 cup of mandarin
1 cucumber


1 cup can of tuna
1 tablespoon mayonnaise
1/2 cup vanilla yogurt
1 cup of raspberries

Day 6


1 toasted waffle
1 tablespoon of peanut butter
1/2 banana


1 whole grain pita bread
2 ounces of tuna
1 tablespoon mayonnaise light
1 slice of chopped tomato


3/4 cup of brown rice
2 ounces of cooked sausage
1/4 cup of beans
3 cups of spinach
1 medium-sized apple

Day 7


1/2 English muffin
1 oz cut cheese
1 slice of tomato
1 boiled egg


Black bean salad
1 whole grain pita bread
1 pear


3 ounces of cooked meat
1 sweet potato with 1 tablespoon of margarine
1/2 cup pineapple

If you want more examples of 1200 calorie diet, click here.

3. Foods that help you burn fat

Add the following fat burning foods to your diet:

Chia seeds
Coconut oil
Low-calorie vegetables

Try adding a food of these at least 1 time a day, you must replace it with some other of the same calories in the menu above.

4.- Do your interval exercise plan

If you want to lose weight quickly and speed up your metabolism there is no better type of interval exercise, CrossFit or Tabata.

If you want to know the most used exercises in CrossFit click here.

If you want to know more about the Tabata method to lose weight in 4 minutes click here.

These types of exercise can help you lose 3 times more fat than traditional cardiovascular exercise, and have a fat burning effect, so you can be burning fat up to 36 hours after finishing the exercise.

I recommend you do this type of exercise 3 times a week for 40 minutes.

Problems that may make it hard to lose weight

First of all, we must identify the cause of overweight, currently overweight if not stopped in time leads to obesity and this is a problem that has become quite common even though it has been made clear that affects health, being able to develop diseases, conditions, etc.

Here are some reasons why you can not lose 10 kilos:

It is important to go to a doctor or endocrinologist so that through clinical studies, identify if the cause of the weight gain can be some metabolic disorder, thyroid, enzymes, etc.

-Sedentary, one of the most common causes,
-Lack of physical activity,
-Excessive consumption of alcoholic beverages,
-Intake of foods rich in saturated fats,
-High-calorie diet,
-Thyroid problems,
-Adrenal fatigue,
-Lack of motivation and time,

Tips to follow the plan to lose 22 pounds

Once you are clear that you do not have any metabolic or health problems that prevent you from losing weight, follow the plan at the top. Follow the plan with discipline, perseverance and above all patience. If you want to lose 22 pounds in a week, you should remember that doctors recommend losing 2 pounds per week or up to one and a half kilo.

Wanting to lose weight quickly will put your health at risk. the key to begin is the search for support, both in the orientation of a nutritionist is important, as well as the family or close that can give support in this new stage, this is essential as a first step to follow.

As a second step, it is important to be aware of what is consumed, to plan and above all to take the time to follow a balanced diet. I advise you to keep a food diary, today it is very easy using the Myfitnesspal app, writing down what you eat every day.

Avoid buying pastries, sweets, sausages, soft drinks, etc. Search healthy recipes for salads, fish, chicken, etc. Eat five times a day, without repeating portions just consume a medium plate.

Do not drink alcohol, or “light” products, adding fruits and vegetables are better. Losing 22 pounds is as simple as this.