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30 Days To Burn Fat Challenge

Having a goal of losing body fat is quite common, yet most people don’t seem to realize that it takes much more than a few dietary changes and a little exercise to boost the fat burning mechanisms. 

So, we’re going to go over 30 different things you can do over the course of the next month to improve just how much fat you’re really burning.

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The 30 Day Challenge

Day 1: Drink Cold Water

When you drink water instead of juice or soda, you’re decreasing your daily caloric intake and boosting your metabolism, which can trigger a greater loss of calories during the day. 

By drinking cold water, in particular, your metabolism will increase even more. To see the best results, attempt to drink at least 64 ounces of water on a daily basis.

Day 2: Reduce Your Caloric Intake

Body fat begins to build-up when you’re consuming more calories than you’re burning over the course of the day. That means you need to work on cutting your daily caloric intake in order to trigger any sort of weight loss. 

By eating about 500 fewer calories on a daily basis, you can lose about one pound of body fat every single week.

Day 3: Do Some Form of Physical Activity

You don’t have to do anything crazy to burn calories and body fat. In fact, just about any activity that gets you up and moving can be beneficial when it comes to burning body fat. 

That means it would be a great idea to go for a walk or run, go to the gym and do some resistance training, or just get up and move around the house doing some chores. Try at home yoga workouts or fat burning kettle bell workouts.

Day 4: Record a Food Journal

You might think that you’re eating the recommended number of calories on a daily basis, but you might not be consuming the proper serving size when you’re eating your favorite foods. 

By recording a food journal during the day, you can keep track of how many calories you’re really eating as well as the nutrients you’re getting too little or too much of.

Day 5: Use a Fitness Tracker

You don’t realize just how inactive you are during the day until you use a fitness tracker like a FitBit or an Apple Watch. These devices can alert you of how many steps you’re really taking during the day and how many calories you’ve burned with exercise. 

Taking this data into account, you can better adapt your eating plan to your calories burned.

Day 6: Make Sure You Eat Breakfast

Breakfast really is the most important meal of the day. Studies show that, when you consume breakfast on a daily basis, you’re triggering your metabolism to speed up during the day. 

This can get your metabolism going first thing in the morning and encourage a greater number of calories burned as the day progresses.

Day 7: Do Yoga or Pilates

Yoga and Pilates don’t seem all that intense to the outside world, but both of these activities are actually quite the calorie burners. By even doing yoga or Pilates for 30 to 60 minutes a day, you can burn between 150 and 300 calories per session. This is a great way to stimulate fat burning and also improve your aerobic fitness and flexibility.

Day 8: Try Intermittent Fasting

Intermittent fasting involves having set periods during the day where you eat and where you don’t eat. Plenty of intermittent fasting methods involve 16 hours of not eating and 8 hours of eating. There have been quite a few studies up until this point that has proven that intermittent fasting can increase your metabolism and reduce your body weight.

Day 9: Eat More Fiber

When you’re not consuming enough fiber during the day, your digestive system isn’t functioning at its best. Fiber is an effective tool when it comes to reducing your appetite, allowing you to feel fuller for longer, and helping you to keep your digestive system moving. All of these factors can help with weight loss, so work on getting about 25 grams of fiber a day.

Day 10: Keep Track of Your Daily Steps

Even though there are studies that show that you don’t need 10,000 steps a day to stay healthy, you should still be attempting to walk at least 4,000 steps a day. 

With every 1,000 steps you walk, you’ll be burning around 40 calories. Given the data, that means you can burn an extra 400 calories a day by walking 10,000 steps.

Day 11: Take Breaks During the Day

If you catch yourself sitting around during commercial breaks or sitting at your desk for hours on end, make it a point to get up and walk around every hour or so. 

These break times will begin to add up and you might be able to get up and move for 30 minutes or more just by taking periodic breaks. This can boost your calorie burning and speed up your metabolism.

Day 12: Clean the House

When you struggle to find the motivation to get to the gym or actually go for a walk, look for ways to burn calories doing things you were already planning on doing. 

For example, the tasks involved in cleaning your home will get you up and moving for sometimes hours at a time. This is a great way to focus on different muscle groups and also burn extra calories.

Day 13: Eat Small Meals During the Day

Growing up, you were probably told to eat three meals a day: Breakfast, lunch, and dinner. However, recent dietary guidelines suggest eating as many as six meals a day, though much smaller in portion sizes. This is a great way to prevent binge eating and satisfy your appetite without overdoing it.

Day 14: Use Your Commercial Time Wisely

By sitting on the couch watching television for an hour, you’re likely wasting about 15 minutes every single hour watching commercials. Instead of just sitting on the couch during this time, take the time to get moving. You can do bodyweight exercises, walk around the house a few times, or even play with the dog.

Day 15: Eat More Protein

Loading up on protein isn’t just great for helping to build muscle mass and strength. Protein is also effective when it comes to enhancing your metabolism and reducing your overall appetite. 

Make an effort to get enough protein into your diet on a daily basis. For most individuals, about 0.8 grams of protein per kilogram of body weight should be sufficient.

Day 16: Do Bodyweight Exercises

Who says you need a gym membership or to even leave the comfort of your own home to burn calories? In fact, doing bodyweight exercises like sit-ups, planks, and push-ups is a great way to build strength while also burning a ton of calories. 

Depending on how intensely you do these exercises, you can burn an extra 500 calories an hour.

Day 17: Go for a Swim

Swimming is a great exercise because it doesn’t put as much pressure on the joints, specifically the knees or the back. 

You also don’t have to worry about getting as sweaty or overheating as easily. When it comes to calories burned when swimming, you can burn between 200 and 900 calories an hour depending on your stroke and intensity.

Day 18: Choose Nutrient-Dense Foods

If you’re looking to lose weight, you want to make sure that the calories you’re getting every day are actually beneficial to your body. That means selecting nutrient-dense foods that are loaded with vitamins, minerals, and a solid number of macronutrients. Some examples of nutrient-dense foods include spinach, eggs, and beans.

Day 19: Eat Almonds

Did you know that almonds are actually linked to weight loss in certain populations? Almonds don’t directly cause weight loss as much as they cause a reduction in appetite and a full feeling. Try adding almonds to your routine once a day. Be careful about eating too many, as almonds are known for being high in fat (though it’s healthy fat).

Day 20: Try Eating Spicy Foods

Spicy foods are known to improve your metabolism for a little while as well as reduce your appetite and hunger. This could prevent you from eating as many calories during the course of the day, which can eventually lead to fat loss. Try adding some chili peppers to your dinner to boost these effects.

Day 21: Do High-Intensity Interval Training

High-intensity interval training, also known as HIIT, involves short periods of high-intensity exercise followed by brief rest periods. Given the intensity, these exercise sessions usually last 15 minutes or less. 

The good news is you can burn around 10 calories a minute with HIIT. Better yet, your “exercise” sessions can involve biking, running, jumping rope, etc.

Day 22: Try Your Hand at Jumping Rope

Who said that only children can jump rope? Jumping rope is actually one of the best exercises for your entire body, also triggering an intense amount of calories burned every session. 

You can burn around 10 calories a minute by jumping rope, meaning you can create a 400 calorie deficit by jumping rope for a mere 20 minutes.

Day 23: Participate in Strength Training

Even though you might pack on a few pounds of muscle by getting involved with resistance training, it’s also known to stimulate weight loss. In addition to burning some calories during your workout, the muscle mass you put on will help with calorie burning. The more muscle you have, the more calories you’ll burn on a daily basis.

Day 24: Get Enough Sleep

Sleeping 7 to 8 hours a night is actually proven to help with weight maintenance. That’s because the hunger hormone, ghrelin, decreases when you’re asleep, meaning your appetite lowers. If you’re not getting enough sleep, your ghrelin levels remain constant, leading to weight gain. Aiming for a healthy amount of sleep every night can enhance weight loss.

Day 25: Consume Green Tea or Coffee

Green tea and coffee aren’t just great for giving you an energy boost. They’re both also capable of boosting your fat burning mechanisms and increasing your metabolism. 

That’s because of the caffeine that’s found in each of these beverages. There’s also a chance that caffeine can reduce your appetite, so coffee and green tea offer plenty of weight loss benefits.

Day 26: Avoid Alcohol

As much as you might enjoy drinking alcohol to have fun and relax, alcohol also packs on a lot of calories, especially if you drink a lot. For example, drinking three 150-calorie cans of beer can boost your daily caloric intake by 450 calories. 

In a week, this can cause you to gain about a pound. Avoid alcohol when possible to avoid these excess calories.

Day 27: Eat Small Snacks During the Day

When you let your hunger build-up between meals, you’re much more likely to overeat when it’s finally time to eat one of your larger daily meals. To help better control your appetite and your hunger, work to eat small snacks between meals during the day. 

Make sure you’re choosing healthy snacks that make you feel full, preferably those with fiber.

Day 28: Make Sure You’re Eating

As much as you might think that starving yourself is a way to lose weight, it only works for so long. After a certain point, your body begins to slow your metabolism in order to preserve energy. With that said, you need to make sure that you’re eating a decent number of calories a day to trigger any form of weight loss.

Day 29: Go For a Walk

You don’t have to go for a long walk to burn calories, as any amount of walking will do. You’ll be burning between 60 and 100 calories per mile that you walk depending on your current body weight. If you’re walking at a 3 mile an hour pace, you can burn up to 300 calories in just an hour by walking.

Day 30: Go For a Bike Ride

Biking is an incredible physical activity because it burns a ton of calories without feeling so intense (like running). It’s a much lower impact activity, meaning it doesn’t affect your joints as much. 

Biking can help you to burn over 500 calories an hour, sometimes nearing 800 calories an hour, which is quite significant.


Now do it again!


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