Weight Lose In 30 Days At Home 2017
Lose Weight This Month with Our 30-Day Shape Slim Down Challenge
Just in time for your get-healthy, be-stronger, love-your-body resolutions, our Shape Slim Down Challenge has everything you need. Join us for this exclusive 30-day weight loss challenge that covers both your diet and workouts and be ready to experience lasting results
Alyssa Sparacino’s pictureBy Alyssa Sparacino | Dec 30, 2015
Topics: bodyweight workouts,fitness tips,Healthy Eating,Weight Loss,Shape Slim Down,30-Day Challenge
We want you to feel better than ever this year, and our Shape Slim Down workouts and diet advice can help you get there. Follow along with our weight loss challenge calendar that includes seven of the biggest fat-burning moves out there, and watch as trainer and Instagram fitness sensation Anna Victoria demonstrates how to perfect these powerful moves.
Who better to push you to reach your full strong-and-sexy potential then the creator of The Fit Body Guides? You’ll repeat each exercise weekly, adding reps as you go along. Combine these mega moves with our healthy eating tips that challenge you to make small changes throughout the month, and you’ll be svelte and slim right on schedule for Valentine’s Day. Yes, you absolutely can lose weight in 30 days.
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. Land in start position with elbows soft. Repeat.
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). Switch sides; repeat. Continue quickly alternating sides.
Weight Loss Exercise: Jump-Switch Lunge
Standing, lunge forward with left foot, bending knees 90 degrees. Jump as high as you can, swinging arms overhead and switching legs in air. Land with arms by sides and right foot forward, immediately bending knees. Continue quickly alternating sides.
Weight Loss Exercise: Pilates Teaser
Lie faceup on floor with knees bent over hips and arms 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. When your shoulders reach the mat, return to start position. Repeat. Continue slowly.
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
From standing, crouch and plant palms on floor. Jump feet back to plank (keep abs tight), then lower chest and thighs to floor. Press up to plank, then jump feet toward hands. Lastly, jump as high as you can (make sure feet are under shoulders before you launch), clapping hands overhead. Continue quickly.
Drink approximately 2 liters, or 8 eight ounce glasses, of water each day. Feel free to add sliced fruit to your water for added flavor.
Flush The Fat Away Drink recipes are great alternatives to plain water. Since processed fruit drinks are high in sugar content, it’s recommended that this type of drinks be limited or avoided completely over the next 30 days.
If you do choose to drink fruit-flavored drinks, read the ingredients label and avoid any beverages that contain sugar or other added sweeteners.
Water flushes toxins out of vital organs and carries nutrients to your cells. Even mild dehydration can sap energy. Water is vital for optimal health!
Step 2 – Sugar and Artificial Sweeteners
Avoid all refined sugar and artificial sweeteners. Read ingredient labels on packaged foods to eliminate any foods that contain these. Almost all processed foods have some form of added sugar. This means that whole foods will be the biggest part of your diet over the next 30 days. To understand in full what is meant by no added sugar,
read 30-Day No Sugar Challenge.
4 teaspoons of unrefined sweeteners, per day, is allowed. Read our list of 10 Alternatives to Refined Sugar which can count toward the 4 teaspoons.
In addition to the 4 daily teaspoons of unrefined sweetener, stevia is also permitted during this challenge.
If there is a food product with an unrefined sugar in the ingredients label,
i.e. honey or molasses, there is no way to know how much has been added. Therefore, these food items should not be consumed during this challenge. The only way to know that you have had the allotted 4 teaspoons of unrefined sweetener in one day is to measure them yourself.
Review Other Names for Sugar which will help you to become better informed when reading ingredient labels.
Step 3 – Portion Control.
All meals should be eaten on salad size plates instead of traditional dinner plates. These plates are approximately 7-inches in diameter.
When eating at a restaurant, ask that your meal be served on a salad plate.
When eating soups or stews, follow the 1 serving size, which is typically 1 to 1 1/2 cups. Soup, Stews & Chili recipes are readily available on SkinnyMs.com.
Read the Skinny Plate Challenge for more information on portion sizes.
Portion sizes of foods must be no larger than the palm of your hand. That means that ‘normal’ restaurant portions have to be cut down in size to fit on
your salad plate.
Step 4 – Exercise.
4 Step Weight Loss Challenge
Exercise a minimum of 30 minutes, six days per week.
It is recommend that you find workouts that are appropriate for your fitness level, while still challenging yourself.
Any of the following routines will work perfectly for this challenge:
Running for Absolute Beginners
Running Schedule for Absolute Beginners
Tips for Success:
Avoid processed, packaged foods that are often found on the inside aisles of grocery stores.
Shop the outer parameter of the grocery store. Here you will find fresh fruits, vegetables, lean meats and low-fat dairy.
Eat or drink low-fat dairy consisting of 0% – 1% fat.
Eat lean cuts of meat, or better yet, eat wild-caught salmon, rainbow trout, and halibut.
Avoid all battered and deep fried foods.
Eat 3 small meals and 2-3 healthy snacks each day.
Check out our meal planning section for ideas.
Eat one treat meal each week. Studies show that having one treat meal when working to lose weight will help you stay on track with your eating plan.
Just be sure to maintain your portions. What’s a treat meal? Whatever you like.
Enjoy hundreds of recipes offered here on our site.
Keep going after the 30 days. Write down your long-term goals.
Read How I Have Maintained My Ideal Weight for 5 Years