How to Lose 30 Pounds
- Jeremy Ramos
- 4 days ago
- 3 min read
I'm going to lose 30 pounds by the end of 2025, and this is how I'm going to do it (Click on image below to play video).
I’m following exactly what I did back when I was about to turn 40, where I dropped 25 pounds, lost about 15% of my body fat percentage, and gained muscle along the way.
So why am I doing this? Well, I’m about to turn 45. I gained weight after a series of illnesses. While going for a walk, I decided to jog for a little bit and started feeling pain in my right knee. That moment was when I felt that this was a good opportunity to optimize my health, relieve the pressure on my joints, and be able to do more physical activity.
The most important thing to do is track your progress. Tracking of multiple body measurements has been crucial for me to lose weight and help me optimize my health. Here are some tools that help me track the specifics that I have mentioned in the video.
Tools to Help Me Measure Progress
Body Weight Scale
Any reliable body weight scale is good. Here's one that is highly recommended on Amazon:
Tracking Steps
There are plenty of tools that can help track steps. Your phone may also have a built-in app or access to a third-party app to help with tracking. I personally use a Fitbit Charge 6 to track steps, resting heart rate, and sleep.
Tracking Resting Heart Rate
I personally use my FitBit to track my resting heart rate, but you can do it without any additional tools. To measure your resting heart rate, simply check your pulse after relaxing for about 5 minutes. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, which is 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 calculate your beats per minute. Fitbit Charge 6 Fitness Tracker 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 your expectations. There are a number of tools ranging from simple to complex to help measure fat percentage and body measurements, but at the base level, a skinfold fat caliper and tape measure have been helpful.
Food Scale
When I started weighing my food, I found that this is by far the best way to track calories and macros. To me, this has been the biggest revelation and has completely taken out the guesswork when it comes to getting the right nutrition I need to help me reach my goals.
Track Blood Pressure
This is one measurement that I feel is overlooked when it comes to minimizing the risk of cardiovascular disease and stroke, and it's something that can easily be tracked without going to a physician. If your goal is weight loss, then it should also help your overall health, and tracking body fat percentage, resting heart rate, and blood pressure are huge measurements to determine your overall health.
Track Sleep
This is one measurement that can reveal a lot. I use my FitBit to track sleep, and there are plenty of other apps available for smartphones that can do the same.
These are some great tools that you can use at your leisure to help 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 pound.