30 Days Weight Loss Challenge - How I did It! by watereverysunday

 

Happy New Year! & New Start!

As we usher in a new year, it's the perfect opportunity to shed old habits, declutter our lives, and set fresh goals for a healthier future. Reflecting on past experiences allows us to learn and embark on a journey toward a better tomorrow.

Weight loss and fitness goals are among the top New Year's resolutions. This was one my mine in the past and I wanted to share my experience how I did and what worked for me and kept since. 

 

Personal Experience & Why:

A couple of years ago, I found myself carrying an extra 10-15 pounds, a result of indoor inactivity and indulgent baking during the COVID lockdown. For the first time, I noticed love handles—a change I was determined to reverse. Through dedication, I managed to shed the weight in about a month. Love handles can indeed be stubborn, but with the right approach, they are conquerable.

Reflecting on my own journey, I would like to share the strategies that have worked for me which might work for you as well. 

The 30-Day Weight Loss Challenge

This 30-day routine is designed to be straightforward and adaptable. Commit to following it for at least two weeks to start noticing changes and build motivation to continue. Individual results may vary, but once you begin to see progress, celebrate your achievements and stay committed to the plan.

Just Do it! 🏃‍♀️

 

The key to success is adopting a proactive mindset. Start as soon as possible; there's no need to wait for the "perfect" time or method. Taking immediate action can help overcome procrastination and set you on the path to improvement.

While your mind may be eager and motivated, it's essential to align your body with this determination. Adopting a "Just Do It" attitude is crucial at this time of year—just get on it and get going.

Principle Steps and Objectives

1. Prepare and Cleanse the Body (Optional but Beneficial)

2. Be Regular (Essential)

3. Two Meals Per Day (Optional but Beneficial)

4. Strong Exercise & Sweating (Essential)

5. Track Progress (Essential)

The reason I marked Essential & Optional: You must do Essential Steps while optional steps can be modified at your own way of working. However, I do recommend you try all steps.

1. Prepare and Cleanse the Body

Embarking on a juice cleanse will reset for your body, detox and promoting increased nutrient intake and supporting digestive health. Clean Inside Out and prepare your canvas for the challenge.

Days 1-3: 3-Day Juice Cleanse

You can purchase a juice cleanse package or prepare your own. Pre-made packages save time and can be cost-effective. Choose options that suit your preferences.

 

 

 

3 Day Juice Cleanse by Raw Fountain, 18 bottles $109 (on sale) amazon.com

 

 

3 Day Juice Cleanse - Just Add Water - 21 Powder Packets, $69, amazon.com

 

What to Expect During the Juice Cleanse:

• Day 1: This is often the most challenging. Hunger pangs may intensify by midday until end of the day. To manage this, engage in exercise and keep busy. Drinking plenty of water and scheduling late afternoon workouts can help curb hunger. Post-exercise, you might find it easier to skip dinner, followed by a refreshing shower and early sleep.

• Day 2: Bodily adjustments begin. You may experience increased bowel movements as your system starts to adapt and detox. Plan your cleanse during a period when you can accommodate these changes, such as a weekend.

• Day 3: By now, you'll likely feel lighter and more accustomed to the regimen. You might even consider extending the juice-only diet and start wondering how 5 or 7 days cleanse would feel like. 

4th Day: Gently reintroduce solid foods and gradually resume regular meals. Take it easy at the first meal and eat small. This is an excellent time to decide which two meals per day work best for you (see the "Two Meals Per Day" section for details).

2. Be Regular

Make Peace with Your Toilet & Bathroom

Maintaining regular bowel movements is crucial for gut health and overall well-being.  Being regular is an essential task for your body—not only for maintaining biological health but also for optimizing your daily activities. After all, if you’ve eaten, there will be waste. If your gut isn’t emptied, you’re carrying that waste—and potentially toxins—around with you. So find a routine to empty your bowel regularly. 

Irregularity also can lead to uncomfortable symptoms like bloating, gas, constipation, fatigue, mental fog, and even skin allergies caused by toxin buildup. Taking care of your gut health is essential for overall well-being and a lighter, more energetic day.

You must find your own way or method to achieve regularity.

Once you get hold of being regular, your day will be different and have more free time to think about other things. You will start to notice all those gut feelings(?) and problems will improve as you accustomed to this daily activity. 

Personal Experience: I had my own days of uncomfortable symptoms listed above when I wasn't "regular" which is literally most of my life without knowing why or where to ask. Because discussing bowel regularity was uncomfortable due to societal taboos, even among close family and friends. However, neglecting this aspect of self-care is akin to not taking the garbages in your house; eventually, it leads to unpleasant odors and attracts pests. Once you realize this simple logic, you understand that your body is not something you control but rather take care of. Why would you rather control odors & pests when you can simply take the garbages out.  

My "be regular" routine starts the moment I wake up. I drink a glass of water with vitamins, followed by a strong cup of coffee on an empty stomach. For me, caffeine not only jump-starts my day but also acts as a natural stimulant for bowel movements. In fact, I usually get the signal to go as soon as I wake up. Some might argue that coffee on an empty stomach isn’t ideal, but it works perfectly for me.

When coffee alone wasn’t enough, I added a cup of oatmeal and yogurt with fruits (your choice—switch it up with whatever’s in season or available) to my lunch routine, alongside my main dish. You can have this for your breakfast if you still choose to have 3 meals a day. The results were almost immediate—my next bowel movement was smooth and regular. This simple adjustment made a world of difference for me.

 

Tips for Regularity:

Morning/Night Routine: Once a Day
Start your day with a glass of water to stimulate bowel movements. Overnight, your body focuses on waste management, making mornings an ideal time for elimination. However, for some people, nighttime works better—choose whichever routine suits you best. 

Dietary Choices:
Incorporate fiber-rich and probiotic foods into your daily meals to support gut health and regularity. Fiber helps to add bulk to stool and promotes smooth digestion, while probiotics help maintain a healthy balance of gut bacteria. Great options include:

• Oatmeal: A high-fiber breakfast choice that supports digestion and keeps you feeling full longer.
• Yogurt: Rich in probiotics, it aids in maintaining a healthy gut microbiome.
• Fruits: Include fiber-rich options like apples, pears, berries, or bananas. They are also hydrating and packed with essential nutrients.

A combination of these foods can create a well-rounded meal plan that naturally enhances your digestive health and regularity.

Shy Bowel Syndrome:
We’ve all experienced this at some point—whether in public bathrooms or while traveling. To overcome it, create a peaceful environment when using the restroom. Focus on why going is more beneficial than holding it in, and try to relax. Playing music or using other calming techniques can help.

Listen to Your Body:
Respond promptly to natural urges. Over time, your body will adapt to a consistent schedule, reducing discomfort and improving your overall productivity. It’s important to act when you get the signal—even if it’s just a partial emptying. Training your body to be regular may feel challenging at first, but it gets easier and more productive with time. 

3. Two Meals Per Day

 

 

Unfortunately, there’s no shortcut when it comes to losing weight—eating less is key. 

But this step isn’t just about cutting back; it’s about recognizing what your body truly needs versus what’s extra. When you consume more than necessary, it’s no longer nourishing your body—it’s simply turning into waste.

Switching to two meals a day can help ease the heaviness that often comes with eating three meals. It’s a great way to practice mindful eating while giving your body a break from constant digestion. Even if you occasionally overeat during those two meals, the built-in fasting period from skipping a third meal can help restore balance.

Personal Experience & why you should: Over the years, we've become accustomed to having three meals a day. However, this is a choice, not a necessity. Personally, consuming three meals often left me feeling heavy and experiencing gut issues. When I switched to having only lunch and dinner, everything changed. Eating only when hungry relieved the burden of needing to eat each meals to full. I also believe that two solid, satisfying meals are more sustainable throughout the day than three unsatisfying ones.

Guidelines:

• Portion Control: You are on diet plan. Eat only what and when your body needs. Eat to satisfy only hunger, not to feel full. Find your ideal portion during this process and incorporate into your routine.

• Meal Preparation: Diversify your meals with smaller portions of main dishes, accompanied by salads, fruits, and healthy desserts. This variety makes meals more enjoyable and fulfilling. If you are on a busy schedule or not into cooking, find meal prep videos (see below YouTube for example) and prepared them weekly to save time. 

• Snacking: While reducing meal frequency, allow yourself occasional healthy snacks, such as a piece of chocolate, a cookie, or a protein bar, to maintain satisfaction without overindulgence.

Tips for Two Meals Per Day:

Essential vs. Excess:
Eat to satisfy your body’s needs, not your mind’s cravings. It’s up to you to draw the line between “enough” and “too much.” Eating until you’re overly full can leave you feeling sluggish, sleepy, and unproductive. Ask yourself: where does the excess go? It either turns into waste or adds to your weight. Watch when you eat and notice the timing of when you feel no longer hungry and the portion. 

Rethink Fullness vs. Satisfaction:
Many people believe that feeling full should always be the goal of a meal, but that’s not necessarily true. Just like cleaning brings clarity, emptying your body can be just as rewarding. Shift your mindset—stop eating when you’re no longer hungry, not when you’re stuffed. Store and save the leftover and takeout food for later. No need to finish right now. Prioritize feeling light and "satisfied" over simply being full. 

Make Eating Enjoyable:
Being on a meal plan or diet doesn’t mean you can’t enjoy your food. Think of this as an opportunity to discover what your body truly needs while eliminating the excess. Eat what you love—whether it’s home-cooked meals, takeout, or restaurant food—but focus on solid, well-prepared options. Cooking and preparing meals can also be a part of this process. With two meals a day, your dining experience becomes more intentional and enjoyable, making those meals something to look forward to.

Embrace Meal Prep:
Put effort into the food you eat. Create variety to make your meals feel like a feast. Instead of relying on one large main dish, try a smaller portion (half or two-thirds) of the main course and add sides like salads, fruits, or a healthy dessert. Take your time to savor every bite.

Mindful Snacking:
Snacking might seem counterproductive during this transition, but it’s okay to indulge occasionally. Limit snacking to once a day and treat it as a reward for sticking to your two-meal plan. Enjoy a small cheat treat now and then, like a piece of chocolate, a cookie, or a protein bar. Remember, balance is key!

4. Strong Exercise & Sweating

 

Regular exercise is vital for weight loss and overall health.

Physical activity increases blood circulation, promotes sweating (which helps eliminate toxins), and burns excess calories.

Personal Experience: Initially I signed up for a week trial membership and took most of the classes to build my routine. I was able to keep the momentum going and took advantage an unlimited membership, allowing me to take back-to-back classes (2 hours total) when I was at the studio. I paired one intense class with a gentler, lower-intensity class. The first class pushed my body to its limits, helping me build strength and break a sweat, while the second one focused on conditioning and refining the moves I’d learned in the first. This routine gave me the satisfaction of that 'I've done more than enough for this week' feeling and helped me advance my yoga level faster.

I structured my yoga routine around alternating days throughout the week, giving my muscles a rest day in between. This was crucial, because overworked muscles are more prone to injury and strain. Rest days allow for proper recovery, keeping my body strong and injury-free.

After shedding 10-15 pounds in just a month, my yoga routine continue to be an essential part of my daily routine.

Extra Tips on losing Love Handle: If you're aiming to reduce love handles, it's beneficial to incorporate targeted abdominal exercises into your fitness routine. While cardiovascular activities are excellent for overall fat loss, strengthening the oblique muscles can help tone the sides of your waist. Pilates is renowned for its focus on core strength, making it an effective choice for targeting the abdominal area.

In my experience, yoga has been highly effective, as the class flows consist of various poses that condition and tone all areas, including through stretching.

Guidelines:

• Choose a Regimen: Select activities you enjoy, such as running, gym workouts, yoga, Pilates, swimming, or group sports. Consistency is key.

• Create a fitness routine as part of your daily schedule: Repetition and consistency is the key. Create routine that easily fits into your daily or weekly schedule, and stick to it with discipline. Show up at these self-care appointments with yourself. 

• Intensity and Frequency: Focus on vigorous workouts that raise your heart rate and induce sweat. Look for classes or structured programs to stay motivated and ensure you’re using the correct technique. It’s essential to choose classes that match your current fitness level, but they should also challenge you enough to push your limits, induce sweat, and help you progress. Avoid classes that feel too easy or casual—they won’t help you grow.

• Rest and Recovery: Incorporate rest days to allow muscle recovery and prevent injury. A balanced routine enhances performance and sustainability.

Tips for Strong Exercise and Sweating:

Take Classes: Trust professionals and commit to the process. Approach each session with determination, embrace the effort, and find satisfaction in your workouts. Discover what you and your body are capable of achieving and motivated by your teacher and classmates. Also, when you pay for classes, you're more likely to show up. Cancellation fees, in a sense, motivated me to attend.

Exercise on an Empty Stomach: This is important. A full stomach will slow you down as you will be heavier, which can discourage your workout. Eat at least 3 hours before and after exercising. Especially for yoga, some poses often involve inverted positions (where your head is below your heart), which can cause nausea and vomiting if you have a full stomach.

Sweating is a part of losing - I meant by weight. Sweating plays a key role in both weight loss and detoxification. Make sure to drink plenty of water to stay hydrated and replenish what your body loses. Water is essential to your body.

Set Small, Attainable Goals: Establish clear, achievable objectives within your activities to visualize progress. This could involve mastering a specific move, improving your pace, or increasing distance. Achieving these milestones boosts motivation for further accomplishments.

Go the Extra Mile: While meeting minimum requirements is acceptable, putting in additional effort brings you closer to your goals. Remember, challenges aren't meant to be easy. By going above and beyond, you can conquer them more effectively.

5. Track Progress

Monitoring your progress is essential to stay motivated and assess the effectiveness of your efforts. 

 

Establish clear goals, not dream:

To effectively track your progress, it's essential to establish clear goals first. A goal should be specific and measurable; without these qualities, it remains merely a dream. 

Have a check list: Body Measurement, Schedule, Minimum List, Bucket List

Regularly tracking your physical measurements is a practical method to evaluate the success of your fitness regimen. This practice not only provides tangible evidence of improvement but also serves as a motivational tool to maintain consistency. Moreover, following a structured schedule reflects your dedication and self-discipline, which are essential components in reaching your health and fitness goals.

Methods:

• Set Measurable Goals: Define clear, attainable objectives, such as weight loss targets, waist measurements, or fitness milestones.

• Maintain a Checklist: Track your daily activities, including workouts, meals, and other commitments. This habit reinforces discipline and highlights your achievements. Once your routine is well-established, you may no longer need a checklist. However, if you tend to get off track easily, continue using it to stay focused.

• Journal Your Experience: Document your thoughts and feelings throughout the challenge. Reflecting on your journey can provide insights, reinforce positive changes, and help overcome mental barriers.

Tips for Track Progress: 

Track Progress, not perfection: Remember, imperfection is also progress. Each little misstep or setback is part of your journey and will eventually guide you toward perfecting your own path.

Set Minimum Goals: Sometimes we set big dreams without knowing exactly how to achieve them. The key to turning dreams into reality is taking the first step and then pushing yourself to go the extra mile, step by step, because you truly want to succeed.

Examples:
Must do:

• • Eat 2 meals a day,
  • Drink 6 bottles of water per day
  • Go to the bathroom once a day
  • Exercise every Monday and Wednesday

Nice to do:

• • Run 10 miles when you can comfortably run 8
  • Practice extra to master an inversion in yoga
  • Do 30 push-ups when you’re used to doing 25

Bucket List (Want to do): For Example, Lose 10 lbs in 2 weeks. It’s not as hard as it sounds. A juice cleanse can typically help you lose 5 lbs in 3 days. Regular exercise for 2 weeks can shed more than 5 lbs based on my experience.

Journaling Your Feelings: Every challenge comes with thoughts and emotions. Tracking your feelings is often overlooked because we focus so much on the physical aspects of meeting the challenge and seeing results. However, how you feel during the process is just as important, as it will shift your mindset, change your perspective, and ultimately influence your actions. We often feel stuck in our own world, unable to make the changes we want, but it's not that we can't—it’s that we fear we can't.

Don’t Sabotage Your Own Progress: Believe it or not, we tend to sabotage ourselves. We convince ourselves that "it can wait until tomorrow" or "I can’t do this." Instead, think of your goals as non-negotiable—just like going to the bathroom. Don’t overthink it. Simply do it, because in the end, it's not your thoughts that matter, but your body's needs and your commitment to taking action.

FINAL THOUGHT:

The reason to start my challenge or routine for my weight loss goal was actually to lose my - love handle. I was always in the thin side all my life and time to time of pot belly but this was the time I actually feel the handle and thought how this happened? The bakers passion and indoor inactivity during the lockdown time was a rare circumstance. As soon as yoga studio was open for in-person classes, I was so happy for being physical again. 

One notable thing is that during this effort, I discovered and addressed other unexpected issues. You might uncover something similar, too

Through this routine, I noticed unexpected improvements in both my body and mind. This experience highlighted the importance of listening to your body—solutions to your problems might be simpler than you think. Stay attentive to your needs, seek advice from others, and approach challenges with an open mind.

One Final Thought: Personalize Your Journey

Your journey is uniquely yours, so make it personal. Tailor the path and methods to suit your preferences and what truly works for you. If something doesn’t work the first time, don’t worry—that’s part of the process. You still have 11 months ahead to explore, adjust, and try again. By the end of the year, you may just discover a version of yourself that's even better than before. 

One funny thought about cost for the challenge: Things add up but pretty cost effective. Did I need a fancy equipment? No 

Estimated Cost:

• Juice Cleanse (Optional): $60-120 - No Meals for 3 Days = Wins
• Gym Membership (Optional): $50(+) - Take advantage of Trial membership (cost varies from free to under $100) = Wins
• Home Workout using Youtube Videos: Free = Wins
• Two Meals per Day: Saves one meal a day = Wins
• Overall Cost: Saves A Lot = Wins

Hope this helped your weight loss challenge. Please comment  if this routine works for you and what you had achieved from it. 

 

Note: Always consult with a healthcare professional before making significant changes to your diet or exercise routine.

Disclaimer: This blog includes affiliate product links from Amazon.com. However, these links are not for promotional or sponsored purposes. Some of the featured products are personally used and recommended by the author.