21-Day Fat Loss Program

See real transformation in just weeks.

When you’re looking to lose fat, it’s not always easy to separate the fact from the fiction. You may ask yourself, “What should I eat?”, “How much should I eat?”, and “What should I do for exercise?”. We’ve created a 21-day fat loss program to answer all of these questions and get you started on the path to a new you . We’ve provided meal plans and workout challenges, along with nutritional and lifestyle tips, to make each day a fat burning success. Just incorporate each mini-program into your lifestyle over the next 21 days to see the results. The program itself takes dedication and work, but stick with it, and you’ll feel stronger, look leaner, and see a healthier version of yourself when you look in the mirror.

Day 1: The best way to start any program is to plan your meals ahead. What you eat sets the tone for each day. Our 7-Day Flush The Fat Away Meal Plan works in two important ways. The first way is to provide you with the clean eating options you need to stay energized. Second, the menu options have an additional fat blasting benefits that help make every bite beneficial.

Day 2: Exercise is the next major step in helping to increase fat loss. The 7-Day Morning Workout Challenge will kick-start your body to help you burn additional fat.

Day 3: Clean eating sets the tone when it comes to losing weight. Clean eating can be a difficult transition for anyone who isn’t familiar with it. Read up on our 21 Habits of a Hardcore Clean Eater and change your mindset when it comes to how you view food.

Day 4: Squeeze in a second workout today. Our Get Fit Home Workout Challenge lets you burn extra calories, all from the comfort of your home.

Day 5: Swapping out ingredients can make all the difference in helping you burn extra fat. This article about The Weight Loss Pantry and these Healthy Recipe Substitutions provide great resources to help you swap out for healthier choices!

Day 6: Water is one of your best friends when it comes to weight loss. Review H2 OH! The Role of Water in Your Weight Loss to get tidbits on this miracle liquid.

Day 7: Many dietitians say 1,500 calories is the magic number when it comes to helping women lose weight. With savory meals and fun snacks to keep you satisfied, our 7-Day 1500-Calorie Meal Plan will set you up for weight loss success.

Day 8: Our next 7 day challenge incorporates morning exercises for extra fat burning results. The 7-Day Fat Burning Challenge was designed to burn fat by having you work extra hard a few days of the week. Commit to the plan for great results!

Day 9: What we snack on can make or break our weight loss journey. Always stay prepared with our 20 Healthy Snacks to Have on Hand. This will help you stay on track when hunger comes calling.

Day 10: Eating can set the tone for your mood. Staying in a good mood helps you fight binge eating to suppress stress or frustration. Use our Top Ten Good Mood Foods to stay focused during your weight loss journey.

Day 11: You’re more than halfway done with the weight loss program. In order to finish strong, take your mind and body to the next level with our 7-Day Willpower Training Challenge. Resist the typical everyday urges and come out stronger!

Day 12: Staying hydrated lets your body function at its highest peak. Drink your standard eight glasses of water, but swap one glass out with one of these healthy fat-flushing substitutions.

Day 13: Spices can do more than just add flavor to our meals. These 10 Spices for Weight Loss help add a new twist to any recipe, and can help your body to burn fat.

Day 14: Our last meal plan continues to provide fat blasting options. The 7-Day Fat-Blasting Menu even offers clean eating desserts to reward you as you close out the program.

Day 15: Push your body this last week with our 50 Burpee Challenge. Burpees are a total body exercise routine that will help strengthen and tone your muscles quickly!

Day 16: Don’t forget to stay active all day long. Use our How to Walk 10,000 Steps a Day – 5 Can-Do Tips guide to add more walking to your everyday life.

Day 17: Our bellies tend to store fat more than other parts of our bodies. In addition to your weekly workout challenge, sneak in some core work today to help tone your midsection. Our Workout to the Core and More will strength your abs and lower back, while building muscle to help rid you of belly fat.

Day 18: In addition to providing calm and relaxation, yoga is a great way to burn fat. Yoga Workout for Weight Loss is one of our most popular combinations of yoga and fat burning.

Day 19: Review 101 Uses For Coconut Oil to learn all the different ways coconut oil can benefit your body and help you lose weight.

Day 20: It’s time for some new fat fighting drink recipes. These 7 Drink Recipes To Flush The Fat Away will quench your thirst while hydrating your body and helping you with weight loss.

Day 21: You’ve made it! On this last day, pamper yourself with our DIY Ginger Bath Detox. Not only will it relax your muscles, but it also help remove any excess toxins that linger in your body. Fewer toxins will help your body to work more efficiently.

Once you’re through, take on a new challenge:
8 Week Body Weight Makeover Program
Clean Eating Overhaul: 30-Day Weight Loss Program

Get clean eating recipes, innovative new workouts, and healthy lifestyle tips delivered right to your inbox with our newsletter! And for even more Skinny Ms., check out our Facebook and Pinterest to stay informed!

We need your feedback! Go to the comments section to let us know what you think of this article, and tell us what you’d like to see more of!

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


  1. I’m very excited to try this 21-day program out! I have just about 5-10 extra pounds that seem to want to stay with me and I think this is the solution to rid myself of them and get in better overhaul health. It seems very doable! Quick question, can I add a morning coffee with skim milk to each morning?? Thanks!

    1. Bonnie, That’s really up to you. Black coffee is always best but having a little milk is fine. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *