One of the first things I started to do when I began my health journey was to try one new weight loss challenge a month to help me develop healthy habits over time. It was seriously one of the best things I ever did! In this post, I’ll give you all the tips and tricks you need to successfully pull off a 30-Day Weight Loss Challenge and give you some ideas on where you can start.
Did you know it takes 30 days to form a new habit?
I didn’t and I learned the hard way!
When I first started making healthier choices, I attempted to try to change them all at once and it did not work in my favor. Instead, starting mini 30-day challenges was a great way to jump-start a new healthy habit! I found doing it this way was the most effective because I was focused and intentional with the habit I was looking to change and form.
Also, 30-days isn’t a long time to stick to one thing so it can be very doable for most people. It was for me and I’m sure it can be for you too!
However, you have to go into a 30-day challenge with the right state of mind. You’re not necessarily doing a weight loss challenge to drop 50 lbs in a month or make unrealistic drastic changes.
Those types of challenges have most people quitting after just a couple of days, as you may have experienced yourself.
How To Successfully Complete A 30-Day Weight Loss Challenge:
The purpose of a 30-day weight loss challenge is to build long-lasting habit routines to help you lose weight. These types of challenges can really help a person make big changes in their life.
I’ve found that it took me about 4 weeks to build a new habit. So, it’s very likely that if you stick to your goals for the short term, you’ll be able to stick to the new routine once the challenge is over.
Making one small change for 30 days is so much more sustainable than trying to overhaul your entire life in that period of time.
Here are some of the tips that I have used in the past to have a successful weight loss challenge:
Set Realistic Goals
Like I said before, be realistic.
If you haven’t exercised in years, then a “train for the iron man marathon in 30 days” challenge isn’t going to work for you. I suggest you start out small. Choose a 30-day challenge that you know you can successfully complete.
Accomplishing small goals builds confidence and allows you to take on bigger challenges!
Get Prepared
This is huge. Don’t just wake up and decide to do a 30-day challenge.
If so, I can’t promise you that it’ll be successful.
Take the time to plan it out and get the things you need beforehand. For example, if you’re going to do the water challenge that I mention below, then purchase a water bottle so you track your progress. If you choose to do the exercise challenge, then make sure to have all the exercise gear needed, including a good playlist to keep you motivated!
Track Your Progress
Track. Your. Progress.
You might have the best memory on the planet but keeping traffic of everything you do will not only hold you accountable but also be a great memento to have a year from now to see how far you’ve come!
I’ll even take it a step further and say make it visual. There’s a lot to be said about physically crossing off the day after you met your goal. This shows you can and did do it!
It will give you the motivation to keep going on your weight loss journey. There are plenty of 30-day challenge apps available; though, I do prefer a good old fashion check sheet I can hang on the way and physically see.
Make Your 30-Day Challenge Public
I know you might not want to be one of “those people” that announce their 30-day challenge on Facebook or Instagram but I’m here to tell you that most people like cheering people on in life changes. It’s inspirational and motivational to see other people making it happen!
Also, announcing it publicly holds you accountable and this can really make a difference when you want to give up. If you don’t want to announce publicly to all of your friends and family, then join the Organize Yourself Skinny Facebook group and announce it there. There is always an OYS reader on there doing some type of 30-day challenge.
You can find yourself a buddy, which makes the entire thing more fun!
7 Mini Weight Loss Challenge Ideas
I often call myself a ‘Wannabe Productive Girl’ stuck in a lazy girl’s body. Anyone else?
I totally get it when any type of challenge seems like a lot of work. However, two important lessons I’ve learned on my weight loss journey is
- If you do what you always do, then you get what you always get. If you want your life to be different then you must behave differently. It’s just the way it is.
- Even the smallest of habits can make a huge difference. I used to think if I wanted to eat healthy then I needed to survive on kale and water. Of course, that’s not the case. Simply watching my portions and making small changes slowly creating eating habits I could live with.
With that said, here is a list of mini 30-day challenges that I think even the laziest of people can do!
I know you might be looking at these challenges and think “how are these suppose to help me lose weight” but losing weight goes far beyond cooking good food and exercise. Yes, both of those things matter and are an important part of your journey but something that’s even more important is your overall environment.
If you’re constantly living in chaos, it’s super hard to implement any healthy food or exercise habit. It’s like trying to push a square peg into a round hole. So taking the time to put in place habits that help you get better control over your life can help provide better structure and it will make it easier to lose weight.
I challenge you: Pick one and do it for 30 days. Once you’ve got that one down, add another one. Before you know it, you’ll have plenty of healthy habits that are part of your everyday routine.
Make Your Bed
I’m a big believer in making your bed every single day. This daily habit takes less than 5 minutes to complete yet can really set the tone for the rest of your day.
It lets you start the day feeling accomplished! It also trains your brain to get the day going. When someone feels out of control and they don’t know where to start, I always suggest starting by making their bed.
Action: For 30-days, as soon as you wake up, take 5 minutes and make your bed.
Stop Eating Past 7:00 pm
One of my favorite habits (and hardest) that has really served me well is not eating past 7:00 pm. This has really helped me in my weight loss journey to help curb my late-night eating.
One of the reasons I recommend overcoming this weight loss challenge first is because when you eat late at night, your body is more likely to actually store that food as fat. It can actually make you gain weight and it will block all of your efforts in trying to actually lose the weight.
Action: Make sure to eat dinner by 6:00 pm and then set a reminder on your phone to stop eating at 7:00 pm. If 7 isn’t a good time for you, then pick a cut off time that works best for you and your lifestyle. Just make sure it’s about 3 hours before you go to bed!
Clean The Kitchen Every Night Before Bed
Again, this might not seem like a big deal but taking 15 minutes to clean up the kitchen at night helps you go to bed peacefully knowing everything is clean.
Nobody likes to wake up to a sink full of dishes and a counter covered in mail, lunch boxes, and anything else the family left out. Having the kitchen straightened up before bed lets you start the day on a clean slate and ahead of the game!
Action: After dinner take 15 minutes to clean out the kitchen sink, wipe down the counters, and clean anything that’s been left behind.
Eat A Piece Of Fruit Every Day
If you want to start changing your eating habits but don’t want to do a drastic 30-day challenge like Whole30, then consider doing something small like simply making it a point to eat one piece of fruit a day.
Again, this is to start training your brain to do things differently. Once you get in the habit of eating a piece of fruit then that might lead to you choosing other healthier food options in the long run!
Action: Make sure to plan the fruit you’re going to eat every day and to purchase the fruit ahead of time. If you can, try to eat your fruit by lunch so your body has time to break down the natural sugars of the fruit. Use the reminders on your phone to help you stay on track!
Drink 64-ounces Of Water
Being dehydrated is the source of many problems surrounding focus, energy, and weight loss. When you’re hydrated, your head becomes more clear, making you feel awake and much more energized! It also helps clear your skin and reduce bloating. Most of us don’t even realize we are dehydrated until we focus on drinking water.
Action: Fill up a 32-ounce water bottle with water and drink it by 11:00 am. Fill it up once more and drink it all by 6:00 pm. You can also fill up 2 32-ounce mason jars to track your water intake!
30-minutes Of Exercise A Day
Okay, this might take a bit more energy but I’m not telling you to train for the tough mudder.
Nope.
I’m challenging you to fit in 30 minutes of exercise a day! You can do this by taking a walk, doing an exercise video on Youtube, or putting together a fun exercise playlist to dance to in the living room with the kiddos for 30 minutes. This challenge is to help you start incorporating exercise as a part of your daily routine to form this healthy habit.
Action: Set a timer and get moving for 30-minutes a day. Don’t worry about doing the perfect exercise routine-this challenge is more to help build up your exercise habit!
Take 15 Minutes To Write In A Journal
So this one might sound a little weird but all you moms out there know that life is so busy and it’s very easy to get lost in the chaos of the day. Taking the time to write in a journal a few minutes a day can be incredibly helpful to your mental health which in turn can help with weight loss.
Writing in a journal can let you collect your thoughts and have a few minutes to yourself. It also gives you time to reflect on anything that went on that day and focus on solutions as well as feel gratitude.
When I first started my weight loss journey, I also used my journal to hold me accountable for my food intake and wrote down everything I ate to keep track of all the calories I was consuming.
Action: Buy a fun journal that will inspire and motivate you to keep up with this 30-day challenge. Block out 15 minutes in the morning or night to write in your journal!
These 30-Day Weight Loss Challenges are simple habits that, over time, can make big changes in your life. Start small, keep going, and you’ll see great things happen! Share a picture and tag me on Instagram or Facebook if you decide to try it!
Amber says
Tammy, your blog is exactly what I have been needing. It’s helpful, encouraging, & REAL!!! Thank you for sharing. God bless!
Tammy Overhoff says
Hi Amber! Thank you so much for taking the time to comment. These type of comments keep me going! Have a great day!
Susan Gustafson says
Good morning Tammy!
I do most of these things every day. Journaling is my challenge….have not gotten into that habit….so that will be my 30 day challenge …along with water….I am getting better with water. I appreciate all of the work you put into OYS. It is making a difference.
Tammy Overhoff says
Hi Susan! Thanks so much for your comment. That helps me stay focused and keep going. Have a great day!