30 Day Weight Loss Challenge (Expect to lose about 10 pounds)

30 Day weight loss challenge (Expect to lose about 10 pounds)This is a 30 day challenge that you can do once, or each month, and you will look better, feel better. And know that you are top of your fitness.

How to Get Started
Calculate your daily calorie level: Weight loss essentially comes down to calories in vs. calories out—and out has to be greater than in for pounds to come off. Find out how many calories you should be aiming to eat each day. [Your weight x 12] – 500 = Your daily calorie goal. (ex. 160 X 12 =  1920 -500 = 1420) So if you weigh 160 pounds, then 1420 calories would be your target caloric intake. If you get a number that’s less than 1,200 calories, make 1,200 your calorie goal, it’s hard to get all the nutrients you need on fewer calories.

1. Schedule in your fitness each day. This is how you will lose about half of your weight for the 30 days. If you work out pretty hard for an hour 5-6 days per week, that will burn about 5 pounds of fat each month. So, open up your google calendar, and schedule it in, and set your alarm.

2. Write down everything you eat. This is so important, because it’s so easy to eat a few bites of something, and not remember, or figure that it’s too small to keep track of, and that’s an easy way to accidentally add those 500 calories right back into your diet.

3. Plan your meals and snacks. If you have already decided ahead of time what you are going to eat, then you avoid getting hungry, and letting your emotions decide. Also, if you plan on eating the same thing each day for a week, you can make 7 of those meals ahead of time, and then when it’s time to eat, it’s all ready for you. (Sundays is a good day to make your weekly meals)

4. Weigh yourself daily. This is important, because you can use it to motivate yourself, and you can also see how what you eat, and how you exercise affects your weight each day.

5. Get enough sleep. When you get enough sleep, your body does so much better as far as not craving sugar, and you have the energy to really work out. The trick to getting enough sleep is going to bed early. I know, it’s kind of a drag. But try it for 30 days, and see if you like it.

6. Drink the enough water. The best way to know how much water you need each day is to take your body weight, divide it in half. Then that is how many ounces of water you should drink each day. (ex. so if you weight 160 pounds, you’d drink 80 ounces of water each day, or about 10 glasses of water)

7. Eat 5 fruits and vegetables per day. If you are focusing on trying to get the good food in each day, you are loading up on fibrous filling foods, and you won’t be as hungry when you are eating your meals.

9. Get Right Back on Track When You Slip Up. It’s ok to have a treat here and there. Plan them, and try to eat your treats when you are out of the house. That way you aren’t left with half of a pan of brownies, but you weren’t planning on a treat that day. When you do slip, just refocus. Decide what you did that contributed to the slip, and readjust your sites and move on.


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