Most people feel overwhelmed to “start” a fitness routine because of the changes they have to make to their lifestyle.
That’s the thing, being healthy is a lifestyle, just like being unhealthy is a lifestyle.
For clarification, a “healthy” person exercises regularly and eats a balanced diet that keeps them in a calorie deficit or at a normal weight for their age & height. An “unhealthy” person does not exercise regularly and eats in a calorie surplus that leads to weight gain, chronic disease, and even some kinds of cancers.
Working on your health does not need to be a complete overhaul, but you do have to be intentional every day with what you put into your body, when you’re going to work out (and what you will do for your workout), and even the people you spend time with.
In this blog post, we will tell you how to dramatically improve your health in just 30 days by making 3 simple changes. These aren’t extreme rules. They’re basic lifestyle shifts that you can implement in your daily routine.
The plan we are going to outline is meant to be attempted as a 30-day challenge for yourself, but these habits should extend past the 30 days and into your everyday lifestyle.
1. Cut Alcohol
Alcohol is one of the biggest hidden contributors to stalled fat loss, poor sleep, inflammation, and low energy. Even “just a few drinks on the weekend” has a huge effect on:
- Recovery
- Hormones
- Hunger and cravings
- Decision-making
When you remove alcohol, even temporarily, you give your body a chance to reset. Clients are always shocked by how much better they sleep, how much clearer they think, and how much faster the scale moves when alcohol is out of the picture.
A 30-day break is short enough to commit to, and long enough to feel the difference.
Past the 30 days, you should aim to limit alcohol to 1-2 social drinks on an extremely infrequent basis (1-2x/month).
2. Remove Ultra-Processed Foods From Your Day-to-Day Diet
Most people consume hundreds of extra calories per day without realizing it.
These calories aren’t from overeating real food, but rather from overeating ultra-processed foods that are engineered to be addictive.
Here are the foods to avoid for the next 30 days:
- Bagels
- Donuts
- Store-bought bread
- Mac & cheese
- Cereal
- Granola bars
The above list is not all-encompassing, but it covers a majority of the foods that people consume on a daily basis.
These foods are calorie-dense, low in nutrients, spike cravings, and make it nearly impossible to lose weight consistently.
What to Eat Instead
We aren’t going to leave you hanging.
Stick to simple, raw, one-ingredient foods you can grab quickly:
- Apples
- Bananas
- Berries
- Carrots
- Celery
- Jerky
- Greek Yogurt
If you swap processed foods for whole foods, even without counting calories, you’ll naturally eat less, feel fuller, and eliminate the blood sugar rollercoaster that keeps most people stuck.
3. Remove Added Sugar
Added sugar is in everything, and it’s a huge reason people feel tired, bloated, and unable to lose weight.
For the next 30 days, avoid:
- Cookies
- Candy
- Soda
- Cereals
- Coffee creamers
- “Healthy” protein bars with 15g+ of sugar
When you pull added sugar out of your diet, cravings drop, energy stabilizes, and fat loss becomes easier.
BONUS: Move Your Body Every Single Day
There is no perfect workout program for you or anyone else. The perfect workout is the one you show up for five days per week, every week.
If you need help creating a daily workout, ChatGPT can build one for you. Just tell it:
- Your age
- Your fitness level
- What movements do you want to do (upper body, lower body, cardio, etc)
- The style (CrossFit, strength, HIIT, etc.)
- How long ydo ou want it to be
Or, better yet, work with a coach. The best results come from:
- Having someone tell you exactly what to do
- Being surrounded by people who push you
- Being held accountable
Putting It All Together
Losing weight isn’t always simple, but it can be made simple.
Here’s the black-and-white version:
Eat fewer calories by removing alcohol, added sugar, and ultra-processed foods.
Burn more calories by moving your body every day.
If you commit to these three nutrition changes + daily movement for just 30 days, your energy will improve, your body will change, your cravings will stabilize, and you’ll build momentum that can carry you through the entire year.
