Weight Loss Exercise: Plyo Push-Up
Start on the floor in a palm plank. Push into palms to explode body off floor (feet stay planted), clapping hands if possible. Weight Loss Exercise: High-Knees Sprint
Run in place, pulling your knees toward your chest and vigorously pumping bent arms. Weight Loss Exercise: Speed Skater Lunge
Standing, jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right leg bent 90 degrees and on ball of left foot, leg slightly bent (keep butt as low as possible). Reach left arm across body to touch floor in front of right toes (to make it easier, touch right shin or just reach right). Weight Loss Exercise: Jump-Switch Lunge
Standing, lunge forward with left foot, bending knees 90 degrees. Land with arms by sides and right foot forward, immediately bending knees. Weight Loss Exercise: Pilates Teaser
Lie faceup on floor with knees bent over arms and hips extended up with palms facing each other to start. Roll upper body up and extend legs until you’re sitting, body forming a V shape with arms parallel to legs. Pause, then slowly roll upper body back down, one vertebra at a time, keeping legs in the air. Weight Loss Exercise: Squat Jack
Standing, drop into a squat, bringing fists in front of chest with elbows bent at sides. Jump feet wide, straightening legs and swinging arms out to sides and up to meet overhead. Continue quickly. Weight Loss Exercise: Burpee
Jump feet back to plank (keep abs tight), then lower chest and thighs to floor. Jump as high as you can (make sure feet are under shoulders before you launch), clapping hands overhead. Slim Down Your Diet
For the best possible rewards from this weight loss challenge, you can’t have one (exercise) without the other (healthy diet). To see serious success this month, complete the fitness challenges simultaneously with our tips to get your diet it tip-top shape.
How To Lose Weight In 30 Days
Day 1: Set S.M.A.R.T. Goals
Goal setting is crucial to any achievement, but when it comes to weight loss you want to focus on making large goals (and mini ones within that) specific, measurable, achievable, results-focused, and time-based. Start a weight loss goals list.
Day 2: Downsize Your Dinnerware.
Swap serving spoons for the regular size, and research says you’ll dish out about 15 percent less. Trimming the size of your plate also helps keep portions in check– plus the same amount of food looks larger on a smaller plate.
Day 3: Keep a Food Journal.
Jotting down exactly what you eat each day has long-been known to have eye-opening effects on food decisions, and food journals are a part of almost every weight loss challenge. It’s a great way to identify nutritional holes in your diet, as well as noticing a late-night snack session that’s setting you back from reaching your goal.
Day 4: Shop for Whole Foods.
You’re wiping your diet slate clean of junk and processed foods, so fill the void with clean whole foods. Think veggies, fruit, lean protein, and healthy fats. Spend most of your time around the periphery of the grocery store where fresh produce and dairy is shelved.
Day 5: Slow Down.
Research found that women who ate lunch more attentively consumed 30 percent less when they snacked later. Tricks to keep in mind: Smell your food.
Day 6: Cut 100 Calories.
In the beginning, you felt lighter and the scale agreed, but now you’re standing stagnant– what gives? Battle the dreaded plateau by cutting an extra 100 calories or so a day– now that you’ve lost some weight, your body simply doesn’t need as much fuel.
Day 7: Eat at the Table.
Experts say you can easily underestimate daily calories due to forgotten meals or snacks you ate while standing. Even if you don’t have long, take a seat at the table and have a real meal– we promise you’ll enjoy your food so much more.
Combine these mega moves with our healthy eating tips that challenge you to make small changes throughout the month, and you’ll be slim and svelte right on schedule for Valentine’s Day. Yes, you absolutely can lose weight in 30 days.
Around 1,500 calories a day is an average sweet spot for weight loss.
Day 8: Know Your Healthy Fats.
It wouldn’t be called a well-balanced diet without some healthy fats, but the key word here is healthy. Fats from olive oil, avocados, and nuts will fill you up and give you the biggest bang for your nutritional buck.
Day 9: Put Down the Drink
Don’t freak out! You can slowly incorporate a glass of wine back into your diet here and there, but if you’re serious about results, it’s important to cut out alcohol completely for now– it can wreck your fitness goals.
Day 10: Bust Out the Scale.
The scale doesn’t have to be scary. Weighing in every day has been shown to help people lose more weight, and keep it off long term. Aim to step on the scale at the same time each day for the most accurate results.
Day 11: Eat Only When Hungry
Sounds pretty obvious, but you ‘d be surprised how often you mindlessly munch just because you’re bored, stressed, or for no reason at all. If you’re actually hungry next time you reach for the bag of pretzels, ask yourself.
Day 12: Lose the Blame
Losing weight isn’t about blame or shame. Cast those feelings aside right away. Don’t put too much pressure on yourself– that only makes it harder.
Day 13: Plan One Indulgence
By planning ahead for your treat or snack of choice each week during the weight loss challenge, you’ll be less likely to overindulge or binge.
Day 14: Ditch Added Sugar
Sugar is lurking in unsuspecting places– think dressings and juices, and many people are already consuming way too much. All that extra sweetness adds up to an increased risk for heart disease– say goodbye! Sorry, but it wouldn’t be a weight loss challenge without a little sacrifice.
Day 15: Put Veggies or Fruit on Every Plate.
Lacking in the produce department? Make room for veggies at every single meal– in scrambled eggs, on a sandwich, as a side dish or main course. Research says the more veggies or fruits make an appearance on your plate, the fewer calories you’ll consume overall.
Day 16: Allow Spontaneous Indulgence
Cravings happen, and while you shouldn’t give in to every one, you can cut yourself some slack to give in to temptation once a week (within reason of course).
Weighing in every day has been shown to help people lose more weight, and keep it off long term. Aim to step on the scale at the same time each day for the most accurate results.
Day 17: Go for a Walk
Speaking of eating out of sheer boredom– any well-intentioned diet’s worst enemy– when you start to feel antsy and temptation sets in, head outside and take a walk around the neighborhood instead.
Day 18: Avoid Refined Carbs
Nutritionists suggest being a little stricter with your diet in the beginning, but the truth is, refined carbs are diet disasters you’ll be happy you ditched. These quick-digesting carbs offer none of the fiber and nutrients you ‘d get from their unrefined cousins, and can cause blood sugar spikes and belly bloat.
Join us for this exclusive 30-day weight loss challenge that covers both your diet and …
We want you to feel better than ever this year, and our Shape Slim Down workouts and diet advice can help you get there. Combine these mega moves with our healthy eating tips that challenge you to make small changes throughout the month, and you’ll be slim and svelte right on schedule for Valentine’s Day. Yes, you absolutely can lose weight in 30 days.
Day 19: Eliminate Distractions.
According to research, eating when you’re distracted results in consuming a significant number of extra calories a day. Turn off the TV and leave the smartphones on silent in the other room.
Day 20: Just Say No to Junk Food
Even the strongest of willpowers are no match for the greasy junk food black hole. Studies show that junk food has an addictive quality that leaves you constantly wanting more … and more.
Day 21: Keep Grains in Check
It can be tempting to fill up on whole grains because hey, they’re good for you, but there is something called too much of a good thing. Calories are calories no matter how you serve them. Limit whole-grains to three servings a day.
Day 22: Ramp Up Protein Intake.
Take a look back at your food journal if you’re feeling sluggish or aren’t seeing the results you ‘d hoped for. You may be falling short in the protein department. Incorporate more lean meats like turkey and chicken as well as tofu, legumes, and leafy greens.
Day 23: Keep Portions in Check.
You know just the right size for a grilled chicken breast, but what about less obvious items? Extra calories from salad dressings, for example, can quickly add up, so instead of thoughtlessly pouring dressing on a bed of greens, portion 1-2 tbsp. In a small bowl. Day 24: Track Total Calories.
While it’s important to know that everyone’s required calories for weight maintenance and weight loss are different, one thing that’s true across the board if you want to drop pounds: calorie expenditure should exceed calorie intake. This is the ultimate weight loss challenge. Around 1,500 calories a day is an average sweet spot for weight loss.
Day 25: Never Skip Breakfast
Start your morning with a high-protein, high-fiber breakfast. Eating a substantial meal (or at least a balanced one) will set you up for more control and limit overindulging throughout the day.
Day 26: Nix Processed Foods
Processed food, which is often high in saturated fat and refined starch or sugar can cause inflammation that disrupts hormones responsible for telling your brain you’re full. A.k.a., you’ll eat a lot more. (You should know, however, that not all processed food is bad, and frankly, not all bad food is processed– know the difference.).
Day 27: Reduce Sodium.
Sodium is bloat’s BFF, and can cause the scale to fluctuate unfairly due to water retention. Cut back, and be aware of the less obvious salt-traps like cereal and salad dressings. Day 28: Sleep 7+ Hours.
Logging less than the recommended seven hours of ZZZs can not only make you groggy and irritable, but lack of sleep can wreak havoc on your weight loss goals. Hormones that control hunger skyrocket, and those that tell the brain your full are suppressed. Double whammy!
Day 29: Meal Prep.
Whether it’s knowing what’s on the menu from breakfast through dinner or actual prep work like cutting, chopping, and packing meals– planning ahead is your secret to success. You’ll be much less likely to make a pit stop at the vending machine or grab a burrito for lunch. Day 30: Reorganize Your Pantry/Fridge.
Don’t “store” food on the counter– put cereal boxes away and keep bread out of immediate sight. Experts say you’ll eat what you see. On the other hand, fresh fruits and healthy snacks should be kept at eye level or in plain view so they’re convenient to grab.