Lose weight and best of all uncomplicated? Yes, it's possible! We show you how you can lose weight in 30 days with 30 simple tips.
You want to get rid of a few small annoying fat pads? Then you don't need to go on a radical diet. Often a few little things help you lose weight quickly. With our tips you will succeed quite easily.
Studies have shown that it is mainly small everyday habits that make our belly fat grow. Even very small changes in eating habits or a little more exercise in between can work wonders.
When you start exercising (this includes small walks), the secret to success is perseverance. Focus on incorporating small movement exercises into your daily routine. It's a little tiring at first. Soon, however, it becomes routine. You can always take the stairs - leave the escalators and elevators behind.
But before that, let's take a quick look at what dos and don'ts you should follow if you want to slim down:
- No more salt after 19:30
- Prefer fruit with little fructose
- Hands off carbonated drinks
- As little sugar as possible
- Avoid rice, white bread and pasta
- At least 30 minutes of exercise every day
30 simple tricks to help you lose weight fast in 30 days
Try to stick with our little tips for a month. We have a little hack for you every day that can make a big difference.
Many of these tricks you can and should take to heart every day. But we'll tell you more about each trick. Let's go!
Day 1: Set a goal
If you want to lose weight fast, you need a very clear goal. You need to know how much you want to weigh less in 30 days.
Write down a goal for each week! You also need daily goals, by the way. These can't be measured in weight - but in eating habits.
For example: "I eat 2 healthy meals and 2 portions of fruit every day". But do not overdo it!
If you want to lose weight quickly, you also have to be realistic - set yourself rather small goals. Otherwise you will lose your motivation. It is better to lose 3 kg and achieve this with motivation than 20 kg in 30 days (which, by the way, is completely unrealistic and dangerous).
Healthy nutrition is the be-all and end-all. That is called: Lots of low-sugar fruit, but even more vegetables and lots of water. But at the same time do not give up good carbohydrates, protein and fats.
Your diet must be adapted to your weight loss goal. Both from the nutrient composition and the number of daily calories. Too many calories are just as bad as too few.
Sounds complicated? A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose between losing weight, building muscles or clean eating and specify your favorite foods.
It is often very difficult to eat right. Especially with recipes, you quickly reach the limits of creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
We'll put together a nutrition plan that fits your needs and that's 100% for you. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
Day 2: Sort out food
Go to the refrigerator and the pantry. All products that say "low fat", "light" or similar should be looked at critically.
Products that are supposed to contain less fat often hide masses of sugar and salt - they serve as taste compensation. Likewise, very highly processed products are considered weight loss inhibitors.
Overall, take a good look at the list of ingredients in the food. If they contain additives that you have never heard of, it is better not to eat the food.
Spreads, vegetable sauces, salad dressings and co. you do not have to buy. You can easily make a spread yourself! Mix curd, salt, onion, herbs and ready. Tastes a thousand times better than the spread from the supermarket.
Day 3: Off to the scales
Yes, there's no getting around it. Studies have shown that people who weigh themselves regularly have better results in reducing excess pounds.
The weight serves as an incentive and shows whether you are on the right track.
Day 4: Move
Running, walking, jogging, walking, cycling - everything is allowed. The main thing is that you cover at least 2 kilometers per day.
Get in your training shoes and let's go! Stop how long you need! Take a friend with you, it's a lot more fun that way. You can share and keep up with your day along the way.
Make exercise a permanent part of your daily schedule. No matter what form it takes.
You want to start with sports? This is what you have to consider!
Day 5: Eat from small plates
This trick plays a trick on our brain. Studies have shown that people who eat from small plates are full faster.
Lunch, breakfast and dinner from now on from small plates. This automatically keeps the intake of calories low. The color of the plate should also play a role. Thus one tends to eat from white plates much more than from red ones. Exciting, isn't it?
Day 7: Replace butter with avocado
Butter is delicious - but it has a lot of calories and no useful nutritional value. You can easily replace it with avocado.
Avocado also has 160 calories per 100 grams, but at the same time it has important nutrients such as vitamins A, E and B, as well as potassium, magnesium and calcium. You can make a delicious spread with cream cheese or just eat it plain.
If you don't like avocados or don't have them on hand, use cream cheese. You can refine it with herbs and spices.
Mega delicious: avocado spread with cream cheese!
Day 6: abdominal-legs-po exercises
Muscles are super. They need a lot of energy so that our body can maintain them. You burn a lot of calories at rest when you're exercising. So when you're building muscle, you can also treat yourself to something sweet in between.
So do an abdominal legs butt workout today that lasts at least 20 minutes. Sore muscles guaranteed and desired!
Besides, muscles have the advantage that you are less cold in winter :)
These 16 exercises will change your life!
Day 8: Scan your kitchen
Do you have any foods that you can't get enough of? Like chips, chocolate, M&M's and the like.
Think carefully about what foods these are in your case. Giving it away and not buying it should help you achieve your weight loss goals.
Little hint:
I burn about 300 calories during a workout that lasts an hour. 100 grams of milk chocolate (that's one bar of chocolate) contains 540 calories. A whole pepperoni pizza comes to about 1000 calories.
Take a look at the calorie table of the food. But don't be fooled by "per 100 grams" - that would only be 240 calories for the pizza. But who eats only 100 grams of it?
Day 9: Chop, chop let's go
Today it's going to be sporty. Get up every hour and do at least one exercise for 15 seconds. Small stretching exercises in the office should not be missing from your plan, just like squats or planks.
Squeezing your buttocks or climbing stairs also count. You can also do some of the exercises at work. By the way, you're guaranteed to have sore muscles the next day!
Those who are very motivated can also work with our 30 days Leg Challenge to get started.
Day 10: The scale calls
Well, how does it look? Has your "lose weight fast" goal borne fruit yet? Weigh yourself weekly from now on.
Researchers have found that people who regularly weigh themselves develop a better awareness of their body. So it can't happen to you that you quickly gain 5 kg. You have constant control over your weight.
Look at the table to see which body fat percentage in women is optimal. These numbers serve as a guide to your goal.
Day 11: Lace up training shoes
Do you remember day 4? Yes, you were on the move for 2 km. I hope you remembered the time.
Today, the goal is to improve that time. Grab the same distance and the same locomotion. Let's go! Don't forget to time yourself.
Day 12: Make yourself a healthy sandwich
Snacks can be healthy, too. Make a sandwich with a healthy whole-grain bread. A sandwich, so to speak.
Instead of using a second roll to fold over, simply cover the bread with lots of healthy food. Cucumbers, cress, sprouts, radishes, cottage cheese spread, cream cheese, tomatoes, peppers - anything you like - the main thing is healthy!
Inspirations for delicious curd spreads you can find here.
Day 13: Fiery dinner
Whatever you eat today, prepare it with a little chili.
Spicy foods boost digestion and burn more calories than mild foods. Plus, spicy food makes you thirsty, which is good. Drinking is something that most people don't put enough emphasis on anyway.
Day 14: Time for new things
Wow, two weeks are done! Congratulations! To make sure nothing gets in the way of your "lose weight in 30 days" goal, it's time to adjust it a bit now.
In any case, you should now raise the bar on your "lose weight fast" plan. If it was 2 servings of vegetables per day before, you could now make it 3.
Day 15: 3 days meatless
A great tip for day 15: Try to go 3 days without meat in your diet. Why?
Studies say that people who eat meat-free have a lower BMI than those who do not. However, those who give up meat should not now turn to ready-made meat substitutes from the supermarket. Rather, it is important to be creative. How about Lentil patties? One Veggie goulash? Or a homemade vegetable sauce with whole grain rice?
Add a large salad and you have a wholesome dish that is completely meatless.
Day 16: Pure water
Try to favor water over sodas, alcohol, syrup, etc. for the rest of the month.
Except, of course, for your morning coffee and a glass of wine when there's something to celebrate.
Drink at least 2.5 liters of water every day and you will be quickly notice how your body changes.
You can add mint, orange, lemon, cucumber, ginger or herbs to the water to give it flavor.
Day 17: Take a lunch walk
A great tip to boost your motivation for the afternoon. Divide your lunch break in half.
In one half you eat, in the other half you take a little walk. Preferably with a dear work colleague, neighbor or friend. Let her in on your plans. Maybe she'll join in - it'll be much easier that way.
Day 18: Vegetables and fruits
Mix vegetables and fruits with every meal. Very important: Try out new varieties. You'll see that this makes your vegetable dish and oven vegetables much more varied.
Variety is also great for the taste buds! And for the vitamin and nutrient balance anyway.
You can turn very many vegetables into delicious recipe as well. How about a delicious Low carb vegetable casserole with cheese?
Day 19: Use kettlebells
A new day, a new tip. Start using kettlebells. It's best to start with 8-10 reps and 3 reps per exercise. With these simple exercises for beginners the fat will melt away quickly because you are building muscle.
Day 20: Try a new workout
Try a new workout at the gym. One study says that women who did a 30-minute workout they didn't know liked their workout more than their usual workout.
Maybe you'll find a new sport that excites you so much that you don't even realize you're working out. It could be swimming, climbing or yoga. If you have fun doing it, the kilos are guaranteed to melt away.
Most courses include a free training session. So check out what's available in your area. If nothing appeals to you, ask a friend to give you an introduction to her favorite sport. That's how I discovered my love for climbing.
Day 21: Do sports exercises everywhere
Go ahead, do a wall sit before you brush your teeth or do 5 pushups before you shower and then do 5 again.
Simply incorporate small training exercises into your daily routine. Exercises for the office are also great, with which you can easily burn 300 calories.
Day 22: Start the day with an egg
If you start your day with a protein-packed breakfast, it will keep you feeling full longer.
Whether you enjoy them in the form of a fried egg, on a piece of bread or as scrambled eggs. Eggs and a piece of wholemeal bread will definitely keep you full longer than a piece of white bread with jam.
Day 23: Jump Rope Workout
Try incorporating a 5-minute workout with a jump rope into your daily routine. Test several types of jumping rope here. Just take a break in between. We have the best jump rope exercises tested for you. There is certainly something for you :)
With the rope you can train your butt and thighs at the same time. By the way, jumping rope also burns a lot of calories. The faster you swing the rope, the faster the kilos fall.
Day 24: Start the day with a workout
A workout in the morning will get your metabolism going for the whole day.
Plus, you start the day fresh and alert. In the summer I love to do sports when everyone else is still asleep.
And that's outdoors. Everything is nice and quiet, you don't have to avoid anyone while running, and no one is watching you while you're puffing away in the morning. Fantastic.
Face this morning yoga exercises!
Day 25: Water before meals
Drink a glass of water before meals, which will help you to satisfy your hunger before eating. This way you will be hydrated and consume fewer calories at the same time.
Water is not your cup of tea? Then add a little fruit or a few leaves of fresh mint to the water.
Day 26: Try a new sport exercise
Now try a sport exercise you've always wanted to do. To motivate yourself further.
Day 27: Try Tabata
Tabata is great for training, this type of training takes place in 4 min intervals. Really recommended for the figure and fitness.
With Tabata you burn more fat than with other workouts. Why? Because these 4 minutes demand everything from you in terms of performance. Competitive athletes swear by Tabata training. With Tabata it is easy to lose weight quickly.
Day 28: Push-ups
Now try to do 10 push-ups in a row. You will see that it is now easier than you think. If that doesn't work, you can also do push-ups or set yourself a new goal, Learn push-ups.
For ladies' push-ups, your weight is not on the balls of your feet, but on your knees. You can then slowly increase the speed and approach "real" push-ups.
Day 29: Cook with "Superfoods
Try to integrate more "superfoods" into your diet. That means resort to Chia*, quinoa and bulgur when you prepare your meal.
Replace rice and pasta simply a different grain in between times. This also brings variety for the taste buds and helps to lose weight quickly.
Day 30: Set your next goals
Now you have reached the end of the "Lose weight fast" challenge. Try to set your next goals and build on your successes.
These successes do not necessarily have to be reflected in any amount of kilos. Because healthy weight loss simply takes time. Give your body this time and take it slowly. Only then will you have lasting success.
Our conclusion
We are enthusiastic about this 30 day challenge, because here you integrate healthy food and sports into your everyday life piece by piece. All this is much more useful than trying diets with yo-yo effect. Of course, you can also gain weight again with this "diet", but it is not a big effort to follow these tips even after the 30 days.
Losing weight in 30 days is not witchcraft if you motivate yourself a little to change your old habits permanently. You should implement many of the tricks every day - especially everything to do with drinking, eating and exercise.
All the best for you and good luck!
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