10 Simple Tips to Lose 20 Pounds Safely in 30 Days


2- Increase your protein intake

To lose 30 pounds, it’s important to increase your protein intake.

Higher protein diets have been shown to increase metabolism, curb appetite, preserve muscle mass, and can reduce harmful belly fat.

In fact, research has shown that simply eating a higher protein diet can help you burn 80 to 100 more calories per day.

In one study, overweight women whose diets consisted of 30% protein lost 15 pounds in 12 weeks without restricting their calorie intake.

In addition, a higher protein diet can help prevent weight regain. For example, one study found that consuming additional protein, which resulted in a diet with 18% protein compared to 15% in another study group, prevented weight regain by up to 50%.

Choosing healthy foods, such as meat, seafood, eggs, nuts, seeds, and legumes, rather than other foods, is a good way to increase protein intake.


Increasing your protein intake can help you lose weight by increasing your metabolism, curbing your appetite and reducing belly fat.