How to Lose 30 Pounds
- Jeremy Ramos
- Oct 12, 2025
- 3 min read
Updated: Jan 6
I'm going to lose 30 pounds by the end of 2025, and this is how I'm going to do it! (Click on the image below to play the video.)
My Journey to a Healthier Me
I’m following the same plan I used when I was about to turn 40. Back then, I dropped 25 pounds, lost about 15% of my body fat, and gained muscle along the way.
Why I’m Doing This
So, why am I on this journey again? Well, I’m about to turn 45. After a series of illnesses, I gained some weight. While out for a walk, I decided to jog a bit. That’s when I felt pain in my right knee. It hit me then that this was a perfect opportunity to optimize my health. I want to relieve the pressure on my joints and be able to engage in more physical activities.
Tracking My Progress
The most important part of my journey is tracking my progress. Keeping an eye on various body measurements has been crucial for my weight loss and health optimization. Here are some tools that help me track my specifics, as mentioned in the video.
Tools to Help Me Measure Progress
Body Weight Scale
A reliable body weight scale is essential. Here’s one that comes highly recommended on Amazon:
Tracking Steps
There are many tools available to help track steps. Your phone may have a built-in app or access to a third-party app for this purpose. Personally, I use a Fitbit Charge 6 to track my steps, resting heart rate, and sleep.
Tracking Resting Heart Rate
I use my Fitbit to monitor my resting heart rate. However, you can do this without any special tools. Just check your pulse after relaxing for about five minutes. Place your index and third fingers on your neck, beside your windpipe. You can also check your pulse at your wrist by placing two fingers between the bone and the tendon over your radial artery, located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to get your beats per minute.
Tracking Body Fat Percentage and Body Measurements
Tracking body fat percentage and body measurements provides the most telling indicators of progress, especially when the scale doesn’t reflect what you expect. There are various tools, from simple to complex, to help measure fat percentage and body measurements. At the base level, a skinfold fat caliper and tape measure have been helpful for me.
Food Scale
Weighing my food has been a game changer. It’s the best way to track calories and macros. This approach has removed the guesswork from my nutrition, helping me reach my goals more effectively.
Track Blood Pressure
Blood pressure is often overlooked when it comes to minimizing the risk of cardiovascular disease and stroke. Fortunately, it’s something you can easily track without a physician’s visit. If your goal is weight loss, monitoring blood pressure, body fat percentage, and resting heart rate can give you a clearer picture of your overall health.
Track Sleep
Sleep is another crucial measurement. I use my Fitbit to track my sleep, but there are plenty of other apps available for smartphones that can do the same.
Conclusion
These are some fantastic tools you can use to monitor your personal health outside of seeing a physician. If you haven't done so yet, make sure you sign up to receive news and updates about my progress on losing 30 pounds. Together, we can inspire each other to achieve our goals!
Comments