Get ready for your summer resolution with this 30-day slimming challenge that has everything you need to lose weight, get fit, and be stronger than ever. Just follow this diet and workout program and you will get long lasting results.
30-Day Workout Slimming Challenge
This powerful workout includes seven of the biggest fat-torching exercises out there to help you get fit and toned for the bikini season. You’ll repeat each exercise weekly, adding 10 more reps every week. The slimming challenge calendar is at the end of the article.
Here are the 7 moves of the 30-day slimming challenge:
1. High-Knees Sprint
2. Jump-Switch Lunge
3. Squat Jack
5. Speed Skater Lunge
6. Pilates Teaser
7. Plyo Push-Up
Combine these 7 full-body exercises with the healthy eating tips below to challenge your body to make small changes throughout the month. You’ll be slim and healthier right on schedule for the summer season.
30-Day Diet Slimming Challenge
To see serious results after this slimming challenge is done, you need to follow the diet tips too, not just the workout. Here are 30 diet tips that will get your body in shape for summer:
Day 1: Don’t Blame Yourself
Weight loss is way much harder to accomplish if you put too much pressure on yourself. It’s not about shame or blame, so get rid of those harsh feelings.
Day 2: Set S.M.A.R.T. Goals
Whenever you want to achieve something, be it weight loss, a better job or a happy family, you need to set some S.M.A.R.T. goals. I mean you want your goals to be specific, measurable, achievable, results-focused and time-based.
Day 3: Ditch Added Sugar
Nowadays you can find sugar in foods that aren’t even sweet, such as potato chips or dressings, as if we aren’t already consuming enough of it. So ditch added sugar if you want to live a heart disease free life.
Day 4: Avoid Refined Carbs
Avoiding refined carbs, you’ll avoid bloating and blood sugar spikes. Also, they’re really poor in nutrients and fiber, so unrefined carbs would be a better option.
Day 5: No Alcohol
If you’re serious about results, cut out alcohol completely. Don’t worry, it’s just for now, you can slowly incorporate a glass of wine back into your diet when the challenge is done.
Day 6: Plan Your Snacks
Day 7: Allow Spontaneous Indulgence
Hey, we’re humans, right?! Cravings happen, you can’t avoid them. So there’s nothing wrong in giving in to temptation from time to time, just maintain moderation.
Day 8: Keep Grains In Check
Whole grains are really good, but they are caloric dense too. While 2-3 servings per day is fine, too much whole grains (or too much of any good thing if you want) is not that healthy for you.
Day 9: Eat Only When Hungry
Sounds pretty obvious, but you’d be surprised how often you eat without even being hungry. You eat when you’re stressed, bored, or even without a real reason.
Ask yourself if you’re actually hungry next time you reach for a snack. And if you’re not sure if you’re hungry or not, drink a glass of water. If you’re still hungry, eat; if you’re not, you were only thirsty.
Day 10: Go For A Walk
Another way to stay away from the food when you’re tempted to binge is to go outside for a walk.
Day 11: Never Skip Breakfast
Day 12: Avoid Junk/Fast Food
If you’ve ever taste fast food, you know they are really addictive and make you constantly wanting more. Is this truly what you want?
Even the strongest of willpowers are no match for the greasy junk food black hole.
The healthiest fast food is a fruit; ready in 3 seconds (the time you need to wash it).
Day 13: Pass Processed Foods
The bad thing with processed foods is that you can’t control yourself when you’re eating them. The inflammation caused by their sugars, fats and starches can disrupt hormones responsible for telling your brain you’re full.
Day 14: Shop For Whole Foods
Now that you’ve cleaned your fridge and got rid of all the junk food, it’s time to fill it with clean whole foods. Buy only fresh products, such as fruits, vegetables, healthy fats and lean protein, from the grocery store.
Day 15: Meal Prep
The secret to a successful diet is meal planning. You can pack your meals for 2-3 days ahead, or you van write down your meals for the entire week. You’ve got a plan, and that is what really matters! just stick to it and you’ll be great!
Day 16: Reorganize Your Pantry/Fridge
Here is a great guide to help you store your foods for longer: How To Store Groceries To Make Them Last Longer.
You’ll eat what you see.
So keep fresh fruits at eye level or in plain view to grab them easily.
Day 17: Keep A Food Journal
Keeping a food journal will definitely open your eyes every time you’re tempting to make a wrong decision regarding food. Whenever you’re not seeing the results you’d hoped for, take a look back at your food journal.
Day 18: Ramp Up Protein Intake
Protein is important, no matter what your goal is: to lose weight or to build muscle. So incorporate more lean meats and vegan protein rich foods into your menu to increase your protein intake.
Day 19: Put Veggies Or Fruit On Every Plate
Every single plate in your menu should contain at least 60% vegetables and/or fruits.
The more fruits or veggies are on the plate, the fewer calories you consume overall.
Day 20: Know Your Healthy Fats
A balanced diet without some healthy fats it’s not so balanced anymore. So get your healthy fats from avocados, olive oil and nuts.
Day 21: Watch Your Portions
Here is the right portion size of different type of foods: What Your Recommended Serving Size Looks Like?
Day 22: Track Total Calories
Even though there are hundreds of diets online, all of them have in common this rule: in order to lose weight, you need to burn more calories than you ingest. So for this slimming challenge, you should consume around 1,500 calories per day.
Day 23: Eat At The Table
We all know a meal should be eaten at the table, and not in front of the TV or while standing. So why are we still discussing it?
Day 24: Eliminate Distractions
Leave your smartphone in other room, turn off the TV and eat at the table to avoid distractions and, at the same time, to avoid consuming a lot of extra calories.
Day 25: Slow Down
Here are some tricks to do to eat slowly: smell the food, chew it slowly and don’t put another bite on your fork until you swallow.
Day 26: Downsize Your Dinnerware
Cut off more than 20% of your calorie intake just by eating from smaller plates, with smaller spoons.The same quantity of food looks larger on a smaller plate. Plus, this will help you eat slowly too.
Day 27: Bust Out the Scale
Don’t be afraid to use the scale. Weighing in every day at the same time (for the most accurate results) will help you keep the weight off long term.
Day 28: Reduce Sodium
Sodium promotes water retention and bloating, so this might be the reason your scale fluctuates. Reduce sodium intake and be aware of the less obvious salty foods, such as salad dressings and cereals.
Day 29: Sleep At Least 7 Hours
Lack of sleep can spike up the hormones that control hunger. Sleeping less than 7 hours per night can also suppress the production of the hormones that tell the brain you’re full.
Day 30: Cut 100 Calories
In the beginning of this slimming challenge, you felt lighter day by day, right? But now you’re just standing stagnant. To surpass this plateau cut about 100 calories more each day.