As a health and fitness coach with over 10 years experience, I wanted to create a free 30-day weight loss challenge you can do at home to jump start your weight loss journey or turn your current weight loss efforts up a notch.
Who This 30-Day Weight Loss Challenge For
Everybody’s unique. And every body’s unique.
That’s why losing weight never looks the same for anyone. Your age, your resting metabolic rate, your gender, your health, your stress levels, your sleeping habits. All of these things can affect the way you lose weight.
Ever notice how guys are normally able to lose weight faster? Which is very noticeable if you and your significant ever tried losing weight together (annoying btw!) That’s because their bodies are constructed differently than women’s.
That’s why our 30-day weight loss challenge is designed to help every body lose weight.
It doesn’t matter how much you have to lose or your current fitness level, because this beginners challenge can be made more difficult by taking on a longer, more intense activity for your daily activity.
It’s literally for anyone who wants to lose weight in a healthy, sustainable way and set themselves up for future success.
And it works, because our 30-day beginners challenge is simple, effective, and backed by science.
Just follow our daily activity tracker to reach your daily targets and use our optional measurement tracking recommendations to help you track your progress and keep you going.
How Much Weight Can You Lose in 30 Days?
Many people want to lose a ton of weight in a ridiculously short amount of time. Whether summer is a few weeks away, a wedding is coming up or something else, there’s always a reason to drop 10lbs fast.
And the truth is that you will only lose 2lbs of fat per week.
Yes, that’s right. And yes, I’m sure in your head you might be thinking you or someone you know lost 5lbs or more in a single week.
Because it can happen.
You can lose more than 2lbs per week, BUT it won’t just be fat loss – and it won’t be healthy sustainable weight loss. It’ll be water weight (this is really common when you first start eating better and drinking enough water) and/or even muscle loss.
Hormones can also play a huge role in your weight on any given day. This can be due to your period or menopause. Always allow yourself some grace and don’t worry about what the numbers on the scale read, but instead pay attention to how different you feel and how your clothes fit.
What You Can Expect from this Challenge
This 30-day weight loss challenge is all about tracking daily activities. It’s all about numbers and creating habits that are the foundation for success.
By tracking daily habits, we make sure you’re taking part in the right activities that will help you reach your weight loss goals. Here’s a little bit of what you’ll be tracking:
- What you’re eating
- Physical activity
- Water
- And more
It’s all about creating better, healthier habits. And once the challenge is done, you can continue on with these healthy lifestyle tips until you reach your health and fitness goals. Then you can incorporate them into your maintenance.
You are not going to have go crazy by tracking how many calories you’re consuming vs how many you’re burning. You’re not even going to have to calculate your BMR.
That’s because I want this challenge to be easy to do. While I offer suggestions in this article to help you track more advanced things like your sleep and steps, it just isn’t mandatory. I do want you to take your measurements on the morning of day 1 and day 30 to let you know how far you’ve come.
What You Need for this Weight Loss Challenge
Everything you need to complete this challenge is included in this post and the downloadable pdf I’ll be sending over once I receive your request.
What You’ll Need for Our 30-Day Weight Loss Challenge
- Motivation: Motivation is something you will need to help you start and keep you going. If you are the type who you know is going to need help, I recommend working out with a friend.
- Workout clothes: You will need comfortable clothes to work out in every day.
- Sneakers: You don’t have to go out and buy new fancy workout shoes, but you will want to make sure they’re comfortable sneakers to go for a long walk in.
- Daily step tracker: This is not mandatory for the challenge but recommended if you don’t have a fitness tracker. That’s because counting your daily steps can really help you start to live a more active lifestyle.
What You Won’t Need for the Challenge
These are things you absolutely do not need to complete this challenge
- Scale: You don’t even need a scale for this challenge if you don’t want to weigh yourself! However I do recommend weighing yourself and taking measurements on the morning of day 1 before you do anything else. ANd then once at the end of the 30 days just to see how far you’ve come.
- Workout clothes: Honestly, a comfortable pair of pants and top are perfect as long as you’re
- Workout equipment: You do not need any equipment to complete this program unless your chosen daily activity involves weights.
- Gym membership: You will not need to go anywhere to complete this weight loss challenge except outside if you decide to walk.
- Restrictions: There are absolutely no restrictions when on this challenge. While I would recommend cutting out alcohol if you can, it definitely isn’t a must. As long as you’re checking off every box, every day and following the guidelines, you will lose weight.
- Experience: You do not need to have any experience with losing weight or eating healthy. You only need a doctor’s ok to exercise and/or modify your diet.
Things That Arent’ Required for the Challenge But Can Help You Succeed
These things will help you reach your health and fitness goals, but aren’t required to complete the 30-Day Weight Loss challenge:
- An accountability partner: This could be your spouse or your bestie. Because having someone to hold your accountable every day will make it that much easier to stick with it. And it’s someone to celebrate your progress with.
- Meal replacement shake: These shakes replace one meal a day. Some can even help accelerate weight loss and be a well-rounded option depending on what you mix in with it. They’re especially great if you’re always short on time making healthy food.
- Meal planning and prepping: These are essential skills to acquire when losing weight. They can literally make the difference in whether you succeed or not. Need some help with meal prep and planning? Find out more in meal planning 101 and beginners meal prep.
- Fitness tracking device: I would also strongly suggest something like the AppleWatch, Fitbit, or Samsung Galaxy Watch. These help track your activity and sleep to give you a pretty accurate picture of how many calories you’re burning each day.
- MyFitnessPal app: MyFitnessPal app can help make tracking your progress unbelievably easy. You can keep track of your weight, set weight loss goals and keep track of exactly what you’re eating, which is extremely helpful when losing weight. This is not mandatory for the challenge, but helpful if you’re into numbers.
If You Need Extra Help with Your Nutrition
One of the biggest components of weight loss isn’t just creating a calorie deficit. It’s about eating healthier, more nutrient dense foods that have less calories, but help you feel more satisfied.
But eating healthy isn’t easy. One of the main struggles almost everyone one my clients face. And while I can give you all the tools they need to succeed, like meal planning and meal prepping, having a proven nutrition program to follow helps makes eating healthy even easier.
Here are my favorite nutrition programs:
2B Mindset: I feel like this is a great beginners nutrition program for those who like a more laid back approach to dieting – not necessarily for someone looking to lose weight fast. Learn more about 2B Mindset.
Portion Fix: This is hands down one of the best nutrition programs out there for weight loss. It’s easy to follow and will help you lose weight during the 30-day challenge and beyond.
Plus, everything you enjoy is allowed in moderation. Learn more about Portion Fix.
Are You Ready to Start the Challenge?
If you’re ready to start your transformation, get your 30-day challenge tracker sheet and explanation sheet.
In the pdf you’ll receive includes the weight loss tracker and an explanation sheet of what you’re tracking and why. This is all to help you understand the exact science behind losing weight.
I sincerely hope this 30-Day weight loss challenge for beginners helps you reach your health and fitness goals. At the very least, I hope it helps you get started on a lifelong journey to health, wellness and happiness.
It will take commitment from you, but it’ll be worth it.
For any questions or additional help with the challenge, make sure to comment below or send me an email!
