Posted on 6th March, 2025 at 6:08:42 AM
We have bought a practical 30-day weight loss challenge for you! Losing weight can be a real struggle for many people but you know what it is not that complicated. Let’s ask an expert today. Dr. Sameera Gupta has 24 years of experience in weight management and has helped many people in achieving their ideal weight.
We will provide today some practical tips and small steps which will result in tremendous change in your health. These tips are not just for 30 days one should follow this healthy lifestyle.
We will discuss some easy practical tips which will make weight loss journey easy. We have divided this plan into four major parts. Let’s dive into the easy 30-day weight loss challenge.
Make Changes In Your Habits
Habits are small investment you make each day which will help you in achieving healthy lifestyle. Use habit trackers for efficiency and regular reminders. Let’s see what you need to change to achieve your goal.
1. Stop outside food and junk
When it comes to weight loss food is the dominating area. Once you will stop eating junk and outside food you will realize that now your body has got less to digest. Outside food is not fresh and they add too many spices into it. We don’t even know which oil they are using and what about hygiene. All these questions are needed. The simple way to avoid outside food is to carry snacks with you. Keep fresh fruits, nuts, and you will get many other healthy snacks options.
2. Exercise Regularly
When you work out properly according to your lifestyle and health condition, you can see amazing results not only in weight loss, but also it will heal your body from within. Your blood circulation will improve, and you will feel more energetic. We have a complete workout plan for you.
3. Drink 8 glass of water everyday
People go for synthetic drinks but believe me water can do it all. One should at least drink 8 glasses of water every day. It will detox your body and will flush out all the harmful toxins. Our body is made up of 72% of water and when you are dehydrated this mechanism gets disturbed. Now, the easy way to manage this is to use a tracker. For this you can get many apps which remind you again and again.
4. Maintaining a gap of 4 hours between your dinner and bedtime
When we sleep our body performs various functions and after having a meal sleeping can be a bad idea. Your body will not get a chance to burn those calories and these unburnt calories will add some extra kgs to your body over a period of time.
5. Stay away after 10pm stay away from gadgets
Nowadays, we are addicted to gadgets and everything is just in our laptop or on phone. But the light which these gadgets emit gives our brain signal that this is still day time, due to this we sleep late and our routine gets disturbed. You can start reading books or perform any other hobby which will give you a deep sleep and a happy state of mind.
6. Keep reminders for healthy habits
You can read many articles online and then read another one, but what’s the point? Follow one article and constantly keep reminding yourself why you started this weight loss journey. What are the steps of a 30-day weight loss challenge? Make a health vision board list these habits and print it and paste it on your wall. Make these habits list a wall paper. Schedule an email after every week when you will get this check list again. There are various practical ways to achieve your goal. Just do it.
7. Chew your food 32 times and practice mindful eating
In this busy age we do many things simultaneously, but food is that important thing for which you are earning. Remember this food will provide you energy and you need to take it seriously. Chew your food 32 times because the more effort your teeth will make the less effort your intestine will have to make. Always take 30 minutes of time to have any meal of your day. Don’t use any gadget while eating food.
8. Sleep for 8 hours
When you sleep, your body starts healing, so one should take at least 6–8 hours of complete deep sleep every day. It will make you more productive and give you more health benefits. It will reduce stress and make you feel fresh.
9. Pay attention to your portions
At times, we eat right and that too on proper time but still weight issues are there, it is mostly because people don’t think about how much they are eating in one go. The simple way to do this is change your plates. Seems strange but is effective. Take small plates and change the serving spoon also don’t fill your plate at one go take again if you need. This will reduce food wastage and will make you feel full easily.
10. Make sure to eat breakfast
Most of the people make this common mistake when they are in a hurry, or they get attracted to some fake diet where breakfast has got no importance. Don’t do this to yourself. Make sure you take a fulfilling breakfast every day without fail before 12:00 pm. These little things also matter when you actually want a healthy lifestyle.
11. Use the staircase in case of lift
If you are always in a hurry then this step is difficult but remember in this busy schedule this is the go-to workout. You don’t need any machine for it, you just need to change your habit a little bit. You will notice a huge difference in a few days only.
Keep A Check On Your Diet
Let’s now see how a proper diet tips can change your lifestyle in a beautiful way. This is easy and practical. Remember, Dieting is the only game where you win when you lose.
Take a glass of warm water in the morning
Every morning, just grab a glass of warm water and take it in sip by sip. You can even add lemon juice into it. This will cleanse your body and will make you feel light. If you can do this before brushing your teeth it will be even better.
Include 2 fruits and 2 vegetables in your diet every day
You should always have 2 fruits daily, don’t go for fruit juices as it does not have fiber in it. Also choose 2 seasonal vegetables. It has got fewer calories and is fulfilling. You will get lots of vitamins. Always go for a balanced diet. Start your meal with having salad first then go for pluses and then for vegetables and at the last go for rice or chapatis.
Replace your tea or coffee with green or jasmine tea
We Indians have a habit of drinking tea and coffee every now and then. What if this drink becomes a healthy one? Just change it with jasmine tea or green tea and you can see wonders.
Eliminate certain foods
There is a huge list which we have to delete from our grocery basket. Example: remove sugar immediately, as this is a harmful way to replace it with jaggery. White bread, we consider sandwich as a healthy option, but the bread is not helping you replace it with whole wheat bread. Just make small changes each day.
Keep a detox day every week
This is a must-have point in our to-do-list. Every week, have something very light and drink vegetable juices. Take soup and salads more. You will feel like your body is getting free from all the toxins and waste.
Don’t overcook
We try to overcook vegetables, but we forget how important nutrients are. Just go for mild cooking, it will take your time and will be more healthy. This will be a great help for you in this “30 day weight loss challenge”
Make Workout Your Priority
Always keep in mind, “Exercise should be regarded as a tribute to the heart”. Start with little and you will get addicted to it.
Do pranayam 15 min
Always start your exercise with pranayam. Doing it properly will help you in relaxing and warming up your body. Oxygen is fuel to our body and pranayam will solve many breathing problems. Go for kapalbhati and anulom vilom for sure.
Meditate for 15 min
Stress can be the major cause of your weight issues. Meditation will open those tangled knots of issues one by one. You need to practice meditation every day in order to relax your body. You can do this after your workout. There are various types of meditation and find one which suits you.
Workout
Daily workout for at least half an hour. You can choose yoga or aerobics for it. Follow a complete workout regime and focus on the targeted body part every time. Don’t go for a heavy workout in the beginning.
Walk for half an hour after dinner
After having dinner, walk for half an hour daily so that the calories will burn out, and you will get a better sleep.
Conclusion– You didn’t gain all your weight in one day; you won’t lose it in one day. Be patient with yourself. If you are suffering from any medical condition, you should seek medical help first. These tips will definitely shape you into a healthy individual. Just start loving yourself more because you are here means you are looking for better and a healthy life and pat your back for that. Do share this with your loved ones. This blog is for anyone and everyone. Spread teh message of healthy life.
