7 Essential Steps to Lose Weight in 30 Days
I’m giving you the exact plan to lose weight in 30 days!
When you think about weight loss in 30 days I’m sure you’re thinking you have cut carbs, workout 7 days a week and do tons of cardio. Wrong!
A huge part of weight loss is your mindset. You have to be 100% convinced that losing weight is what you CHOOSE to do instead of what you HAVE to do.
The steps to weight loss are drawn out. The process of working towards your goal and self discipline is the challenging part.
This post is all about losing weight in 30 days!
1. Set a Realistic Goal
What does losing weight mean to you? How much weight do you want to lose?
When you’re setting your goal don’t compare your goal or your body to anyone.
A realistic amount of weight loss for 30 days is about 5 pounds. Healthy weight loss per week is about 1-2 pounds.
I say this with caution because I don’t want you to get too hung up on the scale. Yes you are trying to lose weight but it’s more about the habits, routines and woman you’re evolving into.
2. Commit to Your Workouts
A huge part of weight loss is the time you’re putting into your workouts. Before your 30 days begin choose workouts that work for you.
Make a plan and be detailed. What workouts are you doing on which days and at what time?
Your workout split could look something like this:
Monday: Lower Body
Tuesday: 12-3-30
Wednesday: Arms and Abs
Thursday: 30 Minute Cardio
Friday: Full Body
This plan can change week to week but make a plan. When you don’t have a plan you’re more likely to fall off track
An easy way to help you stay disciplined is to find a routine that works for you but gives you the option to change it up when you feel like you’re in a slump.
If you’re used to working out indoors, try working out outside or at a workout studio.
If you always work on your lower body on Mondays, try working your lower body on a Wednesday or Friday.
3. Plan Your Meals
The meal prep hype is real. At the beginning of the week plan out your meals so that you know what you’re eating for the week. Use this Healthy Grocery List as the foundation of your grocery shopping. Follow up with this Weekly Meal Planner to help you structure your meals.
Planning your meals and meal prepping are going to change the game and help you reach your goals faster.
When it comes to weight loss and food, you have to eat in a caloric deficit.
Focus more on adding whole foods to your plate. This means if you’re enjoying your favorite meal, add a side of broccoli, asparagus or sweet potatoes
The biggest things to be mindful of when it comes to excess is to not drink your calories - think sugary drinks, coffees, juices, teas.
Annnndd, make sure you keep your water bottle with you. This will help increase your water intake and stay hydrated. Staying hydrated keeps you fuller which means you’re less likely to overeat and stay on top of your goals.
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4. Increase Your Protein Intake
The hype is real. Protein is an essential macronutrient that aids in weight loss and building muscle. Increasing your protein helps you feel full and decreases your hunger feeling. It keeps your blood sugar levels nice and even after eating.
There are sneaky ways to get more protein throughout the day like making sure that every meal has some type of protein. This could look like replacing cereal with a protein smoothie or eggs, adding almonds, chia seeds, hemp seeds and nut butters to your snacks and meals.
You can even try Banza noodles into your pasta dishes to instead of the normal penne or spaghetti noodles
This is the secret sauce that will help you lose weight.
5. Stopping Weighing Yourself
Comparison is the thief. It will keep you stagnant, cause you to lose vision and deviate your performance. We don’t want that!
When
Weigh yourself at the beginning of your 30 day window. This will be your benchmark. You can even take before and after pictures so that you can look back on.
What you don’t want to do:
Weigh yourself everyday or multiple times a day
Weigh yourself every week
This isn’t healthy and you're putting unrealistic expectations on yourself. This is a habit you don’t want to form.
At the end of the day it’s all about enjoying the process
What you do want to do:
Weigh yourself once before
Take before/after pictures
Focus more on building healthy routines and habits
Intentional pour into yourself
After the 30 day window is over, weigh yourself again and take your after pictures.
What changes did you see? How did you grow mentally? Did you lose weight? It’s okay if you didn’t. Most importantly, what habits are you taking with you? How are you going to fuel your body?
These are great questions to reflect on.
You crushed those 30 days. You did the thang! It wasn’t all for nothing.
Those 30 days of building habits and routine doesn’t stop now. Keep going! You didn’t work this hard to give up.
This post was all about losing weight in 30 days!
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