Free program
Looe 30Kg in 30 days
just test runing to see what works
Sep 2 · 30 days 1 joined 26 tasks
The roadmap
Every task, day by day. This is exactly what you'll work through.
Week 1
Sep 2 – Sep 8
- Perform initial body measurements and photosWednesday 2 Sep
- Calculate daily caloric deficit goalThursday 3 Sep
- Plan your first week's healthy mealsFriday 4 Sep
- Shop for all planned groceries and healthy staplesSaturday 5 Sep
- Complete your first 30-minute full-body workoutMonday 7 Sep
- Track all food intake and water for the dayTuesday 8 Sep
Week 2
Sep 9 – Sep 15
- Experiment with new high-protein breakfast recipesWednesday 9 Sep
- Incorporate a 45-minute brisk walking sessionThursday 10 Sep
- Plan and prep healthy snacks for the weekendFriday 11 Sep
- Identify and replace one unhealthy habit with a healthy oneSaturday 12 Sep
- Increase daily water intake to 3-4 litersMonday 14 Sep
- Review calorie log and adjust meal plan for next weekTuesday 15 Sep
Week 3
Sep 16 – Sep 22
- Integrate a new 20-minute strength training exerciseWednesday 16 Sep
- Practice mindful eating for one mealThursday 17 Sep
- Prepare healthy grab-and-go lunch options for next weekFriday 18 Sep
- Engage in an active recreational activity for 60 minutesSaturday 19 Sep
- Reflect on progress and identify small winsMonday 21 Sep
- Set realistic long-term health goals beyond 30 daysTuesday 22 Sep
Week 4
Sep 23 – Sep 29
- Incorporate a new HIIT workout sessionWednesday 23 Sep
- Plan and prepare nutrient-dense meals for the weekendThursday 24 Sep
- Perform an active recovery sessionFriday 25 Sep
- Analyze your weekly progress dataSaturday 26 Sep
- Optimize your sleep environment for recoveryMonday 28 Sep
- Practice stress-reducing mindfulness techniquesTuesday 29 Sep
Week 5
Sep 30 – Oct 6
- Perform final body measurements and photosWednesday 30 Sep
- Review your 30-day weight loss journey and celebrate progressThursday 1 Oct