Open up the free MyFitnessPal app, and start keeping of daily diary of everything you eat and drink.
You’ll need this app to measure fiber intake as well, so it’s highly useful. The best way to track this is through the MyFitnessPal mobile app. First, There Are Calories InĬalories in is also known as your Daily Caloric Intake (DCI). Since calculating your calories is the most challenging component of our 30-day weight loss challenge, we’ll tackle this first. That’s why it’s so important to know your calories. What’s more, is both consuming an excess of calories AND too few calories can cause weight gain. Trying to lose weight without knowing your calories is like trying to train for a race without knowing the distance.ĭid you know that an excess of 200 calories per day adds up to 20 pounds in one year? Conversely, to gain a pound, you need to eat 3500 calories more than your body burns. To lose a pound, you have to create a deficit of 3500 calories. Since your goal is weight loss in 30 days, you must know your calories.
If you are wondering how quickly you should be losing weight, we include a graph in our article titled “ How To Lose 20 Pounds.” When you follow the number targets in this 30-Day Weight Loss Challenge, you will lose weight. To lose one pound, we need to create a deficit of 3500 calories. Despite all of our age, gender, and body composition differences, we all have this in common: After all, math is the only universal language. Where do we begin? We have to start with the numbers. Of course, we recommend a structured exercise program, but that’s not where to begin either. Or, cutting out the simple carbohydrates to eat more carbs loaded with fiber. It’s not all about replacing processed foods with more vegetables. So, when we talk to couples about their weight loss goals, where do we begin? Then there’s fitness level, food preferences, physical limitations, and an increasingly hectic lifestyle. That’s a significant contributor to why weight loss is confusing, complicated, and mysterious.Īges, gender, body composition are influential variables. In the below article, we documented our before, during, and after story, results, and plan that you can replicate during (but ideally after) the 30-Day Weight Loss Challenge.Įverybody is unique. We recently finished a 3-day water fast and our experience and results were mind-blowing! Posting in the comments is preferred (since that conversation will help other readers), however for direct support from Alex and me, you can reach out via email as well.Īlso included in the program, are helpful tips for weight loss such as workout recommendations, rules for drinking alcohol, and encouragement to try both intermittent fasting and extended fasting. If you have questions or are looking for more personalized support, please reach out in the comments. In this 30-Day Weight Loss Challenge, we’ll focus on the numbers that give you the highest return for sustainable weight loss. While the number on the scale matters for weight loss, these other numbers are significantly more important. It’s not important enough for this weight loss challenge. These will be summarized in the printable PDF. In this article, we’ll instruct you on how to collect or calculate the five number targets. There are five number targets for you to hit daily (or weekly in some cases).
Once you download this, everything will be sent to you as a printable PDF. To make your life easier, we created a cheatsheet and 30-Day Weight Loss Challenge Tracker. What Does The Free Weight Loss Challenge Include?Įverything you need to complete this 30-Day Weight Loss Challenge at home is included in this post. However, we will share some recommendations to guide you. That’s why you don’t really need an exercise plan, in-depth meal plan, or definitions about what is or is not junk food. Of course, these five numbers are going to nudge you in the right direction and show you how to lose weight in 30 days. Therefore, there are no restrictions, as long as you can hit each number target daily. In our free online weight loss challenge, we reduced the overwhelm by only asking you to track five numbers a day. But what you do get is more focused and meaningful.
With our 30-day weight loss challenge at home, you get none of that. Too many weight loss challenges available online involve a long list of what you can’t do, can’t eat, an in-depth meal plan, and recommended exercises.
The goal is for you to lose weight, but, just as necessary, to understand why you are losing weight so that it’s sustainable. Plus, restrictions and a deprivation mindset are counterproductive. We kept this weight loss challenge is as simple as possible. 30-Day Weight Loss Challenge RESTRICTIONS