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It is possible to lose 20 pounds of body fat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. To lose weight effectively and safely, people should aim to lose 1-2 pounds per week, helping them maintain their. Good fats can help your body lose weight and function properly by keeping you full, maximizing metabolism, protecting against heart disease, speeding nutrients through your body, and improving your. Eating at least 2 raw fruits and/or vegetables before every meal 2. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. If you want to lose weight you’ll need to create a calorie deficit by eating fewer calories than you’re burning each day. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. Most men and women generally require 2,000–2,500 calories per day to maintain. 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