Let’s be realistic; losing weight is not easy and does require a lot of time and effort. But with a good strategy and schedule combined with some determination, anyone can achieve results.
In this article, I want to introduce you to the 30-day weight loss challenge for beginners that will help you lose 10 pounds in just one month.
If you don’t like to work out of the house or use any fancy equipment but want to lose weight in the fastest way possible … this strategy is for you.
Follow my daily plan from day 1-30 and take action each day; if done properly and consistently, I promise you will drop anywhere from 10 – 30 pounds in 30 days.
The key to success is consistency and persistence. You must do this challenge every day and continue beyond the 30 days. Only then will you see the true results.
Weight Loss Challenge For Beginners
Do this every day for 30 days (do not miss a single day)
1. Walk for at least 20 minutes in the morning, fast pace. *Add 5 minutes of warm-up and cool down. Stretch your muscles after you are done with your walk or jog. Exercise every muscle in your body each time you workout. Stretch them before and after you work out to prevent injuries.
2. Drink lots of water (1 gallon a day) – helps flush toxins from the body and keeps your metabolism burning at an optimal level all day long. Important: ONLY drink distilled, filtered, or reverse osmosis water as it does not contain any harmful toxins, chemicals, or heavy metals that can harm your body and be stored as fat.
3. Drink 1 large glass of lemon juice in the morning before breakfast – It helps cleanse your body internally and keeps you full for longer, so it’s almost impossible to overeat and helps burning belly fat.
4. Eat a big salad (with raw veggies) for lunch – Full of vitamins and minerals that will fill you up without adding many calories. Add 1 tbsp of extra virgin olive oil on top; it’s the best fat around.
5. Eat dinner early (by 8 pm at latest) – Afternoon/evening snacks and evening meals are a big no-no as they are very high in calories. You will eat 2 x 4 meals a day, no snacking at all!
6. Eat dinner with raw veggies – This helps you from overeating as vegetables are low in calories and hard to digest, so your body will not like storing them as fat. If you still crave some carbs, add 1-2 servings of rice or potatoes after dinner. But try to avoid pasta, bread, and all other types of white carbohydrates as they spike up your insulin levels very fast and will make you store most of the calories from your food instead of using them for energy.
7. Take supplements – 2 scoops a day: Multi-vitamin with minerals (at least 50% of RDA), 1 fish oil (1000mg), vitamin D3, and probiotics. Take them with meals.
8. Weekly Cardio – 3-4 times per week for 30 minutes fast pace: If you hate going to the gym or doing exercises … all you need is a pair of sneakers and go out for a nice walk. It will do the trick.
9. Get lots of quality sleep – between 7-8 hours each night: Getting enough sleep is crucial for your overall health and well being but also for your physical appearance and fat burning efforts; as your body grows when it’s asleep, so you need to get at least 6-8 hours of quality sleep each night.
10. Avoid unhealthy food – Choose natural and organic foods: As mentioned before, your plan also includes cutting out all unhealthy foods such as fast food, processed food, and sugars that lead to weight gain. By eating clean, you will lose weight and improve your digestive system, perfect for healthy living in general.
11. Avoid drinking alcohol and smoking – It’s important to drink plenty of water every day, but adding alcohol and smoking to the equation is just asking for a number on the scale you are trying to avoid in the first place … STAY AWAY! 🙂
12. Do not give up: If you cheat, do not get discouraged and keep going. Beating yourself up for cheating is a sure way to sabotage your efforts, so shake it off and start over the next day.
13. End of challenge: After 30 days take 2 days off (only drink water) – If you can do more, go ahead, but only if you are still on track. Do not miss any days as it will slow down your results or, even worse, you may gain fatback.
14. Celebrate success: Celebrate your successes every single day. As soon as you feel like snacking on unhealthy foods, only think about how bad they make you feel and how they can never compare to the healthy foods that will fill you up without adding a lot of calories. Remember, if it tastes like crap, DO NOT EAT IT!
See 30 Day Weight Loss Challenge Ideas>>
Extra Tips 30-Day Weight Loss Challenge For Beginners
15. Remind yourself why you are doing this – Think of someone you love and want to spend more time with (or something else that’s always been on your bucket list). That will drive you forward towards your goal and keep you motivated.
17. Take pictures of yourself every week and before/after pictures after 3 months: Your biggest motivation is going to come from looking back on how bad you looked on Day 1 and comparing it to the change in your appearance after 90 days, so take at least one picture a day which you can put on your fridge or somewhere else where you will always see it. Also, take at least one picture of yourself every week on the same day and compare your progress.
18. No weighing yourself: Weighing yourself more than once a month is unnecessary because weight fluctuates too much in most cases, so use a mirror and pictures instead to track your progress.
19. Track your progress – you can use an app or spreadsheet: If you want to do this challenge 100% right, I highly recommend that you track your progress by logging the food you eat and/or take pictures of each meal so that later on in life when you look back … the change will be even more dramatic. If you are on a budget … make sure to take pictures of yourself in the same outfit and place so you can have an image for each week. This will look weird to everyone around you, but you will know that your results were genuine.
20. Get accountability from someone close – If possible, ask your friends or family to get involved (and hold you accountable); your friends and family may also join in on the even better challenge.
21. Read blog articles about weight loss: If you struggle with a lack of motivation, I highly recommend that you read my other blog posts about weight loss here.
22. Make a list of what you have to do today and the next day in a notebook or planner: Write down the top 5 things you have to do tomorrow, then cross them off as you complete each task – this will keep your mind focused on achieving your goals.
23. Meditate on how you feel – Sit quietly for a few minutes every day and reflect on why you decided to do this challenge and how it will make your life better in the future when you reach your goal weight/size.