Losing weight can really be a tough thing, right? Well yes, if you can’t stick to a specific diet. But with a 30 days diet challenge that I am going to discuss, you can shred multiple pounds easily.
When it comes to losing unwanted fats all you have to do is, follow simple and easy rules. There are many people who search here and there, how to lose weight fast, how to lose fat easily and more stuff but end up having nothing but a diet which they can’t even follow for a week.
Well, let me offer you a 30 days diet challenge. This will include all the tasty food you can eat but be under few rules. All you have to do is consume lesser calories on your daily basis and you can lose at least 1lbs every 2 days.
“Your Body is What You Eat”- UNKNOWN
“I have a very busy schedule, I can’t follow diets and work out”. I know you are thinking that right now.
You will be shocked to know that, it isn’t the workout that you do that helps you lose the maximum fat/maintain good health. 60-70-% of your body fat is controlled by what you eat even while you are sitting on a chair 24×7.
Yes, exercise plays a vital role. But if you are not eating healthy you won’t see any results even if you hit the GYM every single day.
So, I have taken notes and experienced the diet myself (with a friend too who wanted to take a part of the diet plan) & yes, we were really happy with the results. This diet has been prepared for both for men and women and also yes all you have to do is follow simple rules of 30 days diet plan, with “exercise” as an optional way of losing more fat.
30 Days Diet Challenge- Lose Your Weight in One Month:
Wondering how to follow the 30 days diet challenge in order to burn all your unwanted fats easily? You need to make few changes in your eating and exercising habits (still optional) that will help you to achieve your goal in weight loss. Here are some simple steps that will guide you for losing your fats and become lean, fit and healthy.
IMPORTANT NOTE- About Water Weight:
First, you will need to know that watching yourself losing weight heavily the first week after starting the diet isn’t fat loss. It is the water weight that you lose. What is Water Weight? Well, let me explain you in simple words.
After you start following a strict diet, your body goes into a shock of calories deficit, which releases stored glycogen. Glycogen is found in your muscle and liver mainly and is the first source of energy released to overtake the calorie shortage. When the body starts consuming glycogen as a source of fuel, the water molecules that is bound with glycogen also get lose and is thrown out of the body through urine.
The water content in glycogen is about 4% of your total glycogen in your body. And this is the water weight that you lose mainly in the first week of a diet. This leads many people getting their hopes up & getting hyped that hey have lost FAT!!! And eventually, they notice not weight loss next week, which becomes frustrating for many people.
Now that you know what Water Weight actually is, avoid the mass confusion of the lost water weight as fat loss from your body.
“Know More About Your Body to Get the Best Out Your Diet”- UNKNOWN
Monday Diet Plan-
Balanced, Three-Meal, Two Snack Plan:
Try out this plan which is you need to balance your three meal and two snack plan a day. You must be sure to put up especially on veggies and lots of proteins:
For your breakfast, you need to take either 1/2 cup of egg whites with two slices of whole wheat bread along with one tablespoon butter or you can load up with 1 small apple with 2 tablespoons of peanut butter.
For your snack, you can take 1/2 of plain nonfat Greek Yogurt; 1.2 cups of berries or one 200-calorie protein bar.
Now, when it comes for your lunch. You need to eat salads which are made with lettuce or spinach, four capfuls of full-fat dressing with grilled chicken and much more.
You need to load up with filet of baked salmon and 4 cups of roasted vegetables cooked with 2 tablespoons of olive oil. And also with half sweet potato along with butter.
Tuesday Diet Plan-
Low Carb Meal Plan:
When you try out the low carb meal plan, make sure you eat bread, rice and other carbs like fruits for two weeks but in limited doses. Therefore, for those who started to follow these 30 days diet challenge, they can eat sufficient amount of meat like chicken, eggs, and vegetables like spinach, broccoli, and lettuce.
Starting with breakfast, you can eat an omelet made with two eggs, two tablespoons of cut cheese and 1 cup of mushrooms.
When it comes for a snack, you can eat the cheese stick or 1 cup of celery along with 2 tablespoons of peanut butter in it.
Eat salad made of lettuce or any other vegetables, mixed it up with meat along with some cream in it.
For dinner, eat steak along with 3 cups of spinach cooked in olive oil.
Wednesday Diet Plan-
The Vegan Plan:
On this day, you can eat fruits and vegetables but except for banana. You can start this Vegan diet plan.
When it comes to breakfast, eat lots of fruits and vegetables along with lots of water.
You can eat some boiled vegetables like broccoli or spinach along with some fruit juice and lots of water.
When it comes to dinner, you can eat again boiled veggies with apple and water.
Thursday Diet Plan-
High Protein Meal:
On the fourth day, you can enjoy having fish like salmon, tuna. Make sure that you must consume oily fish at least 2- 3 times per week. You either take both fresh and tinned fish which is both nutritious. It has lots of proteins which you needed on your diet plan as much you need vegan and low carbs. It can also lower your bad cholesterol from your body but increases your good cholesterol.
“Eat a lot But Only What you Need”- UNKNOWN
Friday Diet Plan-
High Fibres Meals:
On the fifth day, you can start eating high fiber meals. You can choose the whole grains meals like homemade bread or pasta. It consists of extra fiber and protein, vitamins and minerals as well. This way it will keep your bowel healthy and you can gain energy while you follow the 30 days diet challenge.
“Eat a Proper Diet, Not Because You Can But Because You Should”- UNKNOWN
Saturday Diet Plan-
Add up Fruits in your Plan:
Now, on the sixth day, you can enjoy eating fruits like 2 fruits per day. Fruits are filled with nutrition, and also prevents from all kinds of diseases like cancer, diabetes and also improve your health. Therefore, eating fruits it will help your skin glow and also lose your fat belly as well.
Sunday Diet Plan:
Eat Nutritious Meals
On the last day, you can eat all kinds of veggies, fruits, and even rice. Therefore, every vegetable is filled with lots of fibers, protein, vitamins and minerals as well. In your everyday meal, you can prepare your meal by eating fresh since it contains lots of nutritious and proteins in it. This way you can lose all your unwanted fats from your body every day.
Hence, this way you can start losing your weight by following these everyday meal plan and repeat it for 30 days. However, if you want to do some more activities along with your diet plan. Here I have some bonus diet activities which will also help you to lose your unwanted fats.
Do Activities that You Enjoy:
You can do any kinds of activities which you enjoy the most. Do you like to dance? Then you can directly sign up for any types of dance whether salsa or Zumba. Or you might love playing tennis this will help you strengthen all your muscles and you can burn all your unwanted fats easily.
However, there are many people who love walking. Hence, walking is also a great exercise which helps you to burn your fats and lose weight quickly. You can start walking for at least 20 minutes or while you talk on the phone walk continuously at least for 30 seconds every day.
Drink Coffee Before Working Out:
Drinking Unsweetened Coffee before you start working out can boost you mentally. This will also help you lose your weight and will stay fit and healthy.
Always keep in mind that to drink water at least 2 liters every day (depending on your age & physic). This will help you to lose your weight in one month. Water will keep you hydrated and throws away all kinds of toxins from your body.
Sleep a little More:
When it comes to sleep then you must sleep a little more which is very effective for losing weight. You need to sleep for at least 8 hours a day and lose your weight that you have gained.
Sleeping Less Has been Found to Be a Cause of Weight Gain.
Stick to your meal timings:
Always eat your meals on time. You should eat your dinner at 8 PM or before you go for dinner always engaged yourself in some extra activities.
These are the steps which you need to follow for the 30 days diet challenge. So, start with the diet challenge and lose all your unwanted fats easily. If you follow these simple steps you are sure to lose weight and stay fit and healthy.