Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge

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WARNING:  This weight loss challenge could result in any or all of the following:

  • Weight loss of up to 10 pounds
  • Feeling and looking fabulous
  • More restful sleep
  • Self-confidence boost
  • Extra energy
  • Improved mood
  • Could be habit forming

Try our 4 Step Weight Loss Challenge for 30 days and transform your body for a lifetime. These steps are easy to understand, free of charge and accessible to all ages & fitness levels.

Step 1 – Water

Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge

1. Drink approximately 2 liters, or 8 eight ounce glasses, of water each day. Feel free to add sliced fruit to your water for added flavor.

2. Flush The Fat Away Drink recipes are great alternatives to plain water. Since processed fruit drinks are high in sugar content, it’s recommended that this type of drinks be limited or avoided completely over the next 30 days. If you do choose to drink fruit-flavored drinks, read the ingredients label and avoid any beverages that contain sugar or other added sweeteners.

3. Water flushes toxins out of vital organs and carries nutrients to your cells. Even mild dehydration can zap energy. Water is vital for optimal health!

Step 2 – Sugar and Artificial Sweeteners

Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge

1. Avoid all refined sugar and artificial sweeteners.

2. Read ingredient labels on packaged foods to eliminate any foods that contain these. Almost all processed foods have some form of added sugar. This means that whole foods will be the biggest part of your diet over the next 30 days. To understand in full what is meant by no added sugar, read our 30-Day No Sugar Challenge.

3. Limit unrefined sweeteners to less than four teaspoons, per day. Read our list of 10 Alternatives to Refined Sugar which can count toward the 4 teaspoons. In addition to the 4 daily teaspoons of unrefined sweetener, stevia is also permitted during this weight loss challenge.

4. If there is a food product with an unrefined sugar in the ingredients label, i.e. honey, maple syrup, etc., there is no way to know how much has been added. Therefore, these food items should not be consumed during this weight loss challenge. The only way to know that you have had the allotted 4 teaspoons of unrefined sweetener in one day is to measure them yourself.

5. Review Other Names for Sugar which will help you to become better informed when reading ingredient labels.

Step 3 – Portion Control

Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge

1. All meals should be eaten on salad size plates instead of traditional dinner plates. These plates are approximately 7-inches in diameter.

2. When eating at a restaurant, ask that your meal be served on a salad plate.

3. When eating soups or stews, follow the 1 serving size, which is typically 1 to 1 1/2 cups. 

4. Read the Skinny Plate Challenge for more information on portion sizes.

5. Portion sizes of foods must be no larger than the palm of your hand. That means that ‘normal’ restaurant portions have to be cut down in size in order to fit on your salad plate. (This is one of my best tips for losing weight.)

Step 4Exercise

4 Step Weight Loss Challenge

1. Exercise a minimum of 30 minutes, six days per week.

2. Exercise can be broken into increments of 15 minute blocks or completed at one time.

3. Exercise can consist of weight training or cardio, or a combination of the two.

4. Find workouts that are appropriate for your fitness level, while still challenging yourself.

Any of the following routines will work perfectly for this challenge:

Top Weight Loss Tips for Success:

Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge

  • Avoid processed, packaged foods that are often found on the inside aisles of grocery stores.
  • Shop the outer parameter of the grocery store. Here you will find fresh fruits, vegetables, lean meats and low-fat dairy.
  • Eat or drink low-fat dairy consisting of 0% – 1% fat.
  • Eat lean cuts of meat, or better yet, eat wild-caught salmon, rainbow trout, and halibut.
  • Avoid all battered and deep fried foods.
  • Eat 3 small meals and 2-3 healthy snacks each day.
  • Eat one treat meal each week. What’s a treat meal? Whatever you like.
  • Refrain from consuming alcohol, in order to avoid it’s high sugar content.
  • Keep going after the 30 days. Write down your long-term goals.

For an effective guided workout program, check out:

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Editor’s Note: This post was originally published March 19, 2013 and has been updated. 

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88 Comments on "Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge"

  1. Betty Banes  March 20, 2013

    I am at a stand still with my weight loss goals. I have use your challenges before and ha great results, sign me up again.

    • Skinny Ms.  March 21, 2013

      Betty, Good for you. Keep us posted! 🙂

  2. Christa  March 31, 2013

    I am so ready to get started!

  3. zenkat56  March 31, 2013

    Ok…Im doing it! And I signed up for 30 day yoga challenge. So by May 1st I shall have shed 10lbs FAT yes? Oh please be true….

    • Skinny Ms.  April 1, 2013

      Follow exactly as stated in the instructions and you should do fine. Keep us posted. 🙂

  4. Skinny Ms.  April 1, 2013

    Shonda, Thanks so much. You CAN DO IT!!! Keep us posted. 🙂

  5. Joanne  April 9, 2013

    I am definitely trying this challenge out. I am very obsessive and am motivated by challenges!

  6. Ann Nelson  July 14, 2013

    I want to try out this challenge, but was wondering if there are substitutes to my coffee mate coffee creamer too? I absolutely have to have my coffee in the morning. I usually end up drinking about 16oz with 2 tsp of sugar and 4 tsp of the creamer… I'm sure that's way too much!

  7. Ann Nelson  July 22, 2013

    Switched to Fat free half and half and added a bit of cinnamon instead of any sort of sugar… in just the week I have been following the suggestions I have lost a whopping 13lbs! My dietician said that sounds about right for the first stages of weight loss and to expect to see less of a decrease in weight after the first month, just wanted to thank you so much for putting this together. And the food isn't bad either!

    • Skinny Ms.  July 23, 2013

      Ann, Well, you’ve just made my day! I love hearing how our programs are helping others to get healthier. Please keep me posted! [email protected] 🙂

  8. As The Style Turns  July 30, 2013

    I owe it to myself to do this!

  9. Lori  December 15, 2013

    Count me in!!!

  10. Kelly  January 24, 2014

    I have followed this religiously for 24 days now…drinking only water or tea, not a drop of alcohol, NO sugar, and doing kickboxing for 30-40 minutes 6 days a week. I haven't lost a single pound! All I have to show for my effort is a whole lot of soreness and jeans that still don't fit. Any tips?? I'm ready to quit.

    • GaleCompton  February 8, 2014


      Without being there and monitoring what you're doing, I can't say for sure. How often are you eating and what are your portions sizes?

    • rose  March 9, 2016

      Check your thyroid… It is probably hashimoto .
      I was there for almost 5 years. Now losing a bit of weight with thyroid medication and Yoga.
      Ask youphsysician to make a ultrasonography, sometimes Hashimoto shows normal blood test results as mine.

  11. Amber  March 17, 2014

    Started this challenge today! Thanks for the challenge! I appreciate that you have so much information for free!

    • SkinnyMs  March 18, 2014

      You're welcome!

  12. celestina mark  May 21, 2014

    i am 36 years old woman. i am hypothyroid and take 125mg tablet regularly. i want to loose weight , but i am not able to do so. please help me as i even go to gym .

    • SkinnyMs  May 24, 2014

      Celestina, I would definitely recommend talking to your family doctor about the best way to go about losing weight, considering you are hypothyroid. Maybe take this post to your doctor and see what he or she thinks. 🙂

  13. guest  July 23, 2014

    is this ok for children to do?

    • SkinnyMs  July 24, 2014

      Hi, This was designed for adults. You definitely will have to check with the pediatrician or family doctor first to see if this is safe for a child.

  14. jack  July 27, 2014

    how about teen boys ? ^^'

    • SkinnyMs  July 28, 2014

      Jack, Teens grow so fast, so you would need more calories. You should check with your doctor first.

  15. Rhonda  August 8, 2014

    Are there any exercise routines that can be adapted for people with limited mobility?

    • SkinnyMs  August 11, 2014

      Rhonda, Yes, your doctor should be able to refer you to a physical therapist who could give you modifications. Print out the workout for the physical therapist.

  16. Kevin  August 26, 2014

    awkward moment when this is already ur lifestyle but u at a standstill in losing weight loss

  17. Taffy  September 23, 2014

    I would like to sign up for this challenge

    • SkinnyMs  September 24, 2014

      Taffy, You don't need to sign up:). You can just begin doing it!!

  18. Melissa  September 25, 2014

    I see that you can sign up & once you do 30 days of a challenge, you become a member?? I just can't find where you sign up at….. I want to do the plate & 30 days lose 10 pounds challenge.

    • SkinnyMs  September 26, 2014

      Melissa, There's no sign up. You just go ahead and start it. Do leave us comments on how it went though, if you'd like.

  19. Tiffany  November 1, 2014

    I am so excited to try this! going to weigh myself every 30 days to keep track… thank you for this! <3

  20. lorri  December 28, 2014

    Is there online support for this? How do you "sign up"?

    • SkinnyMs  December 30, 2014

      Lorri, There is no sign up or group. It's just sticking to the guidelines outlined. We hope you do it:)!! We will be offering some new group weight loss options coming this January 2015, or in the coming week:). Stay tuned!

  21. frank23456  January 4, 2015

    This advice is not sound at all. Eat from a salad plate? What? The best way to lose weight is to count calories. Plain and simple. When you count calories you tend towards the healthier foods because they more often than not have less calories. Which means you can eat more of them.

    Don't drink soda, don't drink coffee, don't drink juice. Drink tea. Artificial sweeteners are fine. Don't listen to that line of garbage. Sweets are out because they have a high calorie count and take away calories you can get with real food

    For me, I stuck to 1500 calories a day. That may not work for others. Find a good number that allows you to burn more calories than you are taking in. Exercise is optional.

    Get yourself a food scale. Figure out all the calories in every meal you eat. It is tedious, but very worth it. I wrote it all out on my computer and had it all for reference each time I ate. Weigh out exact portions. It is very important to keep track of all calories consumed.

    If you can stick to this, you will lose around 10 pounds a month. I lost 50 pounds in 6 months doing what I just described. It is doable. I have kept it off for over 2 years.

  22. Ann Martin  January 17, 2015

    Can you use honey as a sugar substitute?

    • SkinnyMs  January 19, 2015

      Ann Martin, You can, but just remember that it is still high in calories.

    • ahmnic  October 15, 2015

      yes but one table spoon of honey has 63 cals while one tbsp of sugar has 40. honey has more.

      • SkinnyMs  October 16, 2015

        While honey does contain more calories than white sugar, the calories are not created equal. Honey is more complex than white sugar so the body expends more energy (calories) to break it down. As with any sweetener, though, it should be used in moderation.

  23. Diana  March 10, 2015

    I want to try it

  24. John  January 9, 2016

    I want to do this but I have no exercise equipment what do I do?

  25. shadia lutaaya  February 5, 2016

    l want also to start but l want to be sure whether it works because l was tired of my body weight

    • SkinnyMs.  February 5, 2016

      There are no guarantees when it comes to weight loss, but this challenge will definitely leave you healthier and stronger, and because of that the pounds should start to fall off, too. If after taking part in this challenge, you do not experience any weight lost, you might want to speak with your doctor about any possible underlying issues.

  26. Dorya  March 1, 2016

    I’m going to start it tmrw hopefully it works. I’m not too fat but I have belly fat bcs of my pregnancy let’s see

  27. Tracey  May 20, 2016

    What meal plan would you suggest? Sounds like a great challenge but I love meal plans.

  28. d  June 4, 2016

    I want to start this challenge .I pormise myself to be sucssessful .after 30days I will write about results . no junkfood ,no sugar no cake or pasta

    • Gale Compton  June 5, 2016

      We would love to hear about your 30-day journey. 🙂

  29. Pino, Quintana  August 16, 2016

    I would love to start this challenge because I have suffered from back pain approximately 2weeks now. And I am wondering if it’s got to do with my weight.. Any tips to get this started soon, I wanted to know if running daily every morning would help build my conditioning up again as well.

    • Gale Compton  August 16, 2016

      Quintana, First, try to determine what’s causing your back pain. Once your backpain is gone, then think about starting this challenge. 🙂

  30. Beckie Billings  January 3, 2017

    When is this challenge starting?

    • Gale Compton  January 4, 2017

      Beckie, Our readers start the program throughout the year, so there’s no actual start day…it’s up to you. 🙂

  31. Giselle  January 8, 2017

    How do I sign up for this, I WANT to start ASAP!!!!

    • Gale Compton  January 9, 2017

      Giselle, There’s no need to sign up…you’re doing it now by stating so in this comment. 🙂

  32. Wendy  January 26, 2017

    Dear Gale, I recently began looking into ways to get fit and lose the 10 pounds I gained after I quit smoking last year. I’m so glad I stumbled onto your website, thank you so much for being here! This is just what I needed!

    • Gale Compton  January 27, 2017

      Wendy, We’re so happy you found our site. And, congratulations on giving up smoking…HIGH FIVE! 🙂
      You’ll love the challenge, it really works.

  33. Tara  February 15, 2017

    I use milo water is that bad?

    • Gale Compton  February 16, 2017

      Tara, Please read the ingredients, that’s the only way to know for sure. I’m guessing it has refined sugar.

  34. Razane  March 23, 2017

    Im really excited to start ! Hope it gonna work .. Thank youuu ❤️

  35. Karen W  March 30, 2017

    Will be starting this challenge and the 30 Day No Sugar Diet this weekend (1st April). Wish me luck.

    • Gale Compton  March 30, 2017

      Karen, Best of luck to you. You can do this!!! 🙂

  36. Sharita  April 13, 2017

    I am so ready to lose weight at least 40 lbs

  37. Shyrelle  June 2, 2017

    How do I sign up. Or do i just start?

    • Emilia Horn  June 2, 2017

      Just start, Shyrelle! Good luck!

  38. Khomotso Mokomane  July 22, 2017

    Am ready to lose some fat…I’ve just started with a 30 day no sugar diet.Wish me luck

    • Emilia Horn  July 22, 2017

      Good luck, Khomotso! Let us know how it goes!

  39. Donna  September 16, 2017

    I would like to do this also

  40. Dawn  October 20, 2017

    I am ready to lose 10 pounds. I am going to not have sugar and no pop and fast food for the next 30 days.

    • Jennifer Hanford  October 21, 2017

      You’ve got this, Dawn!

  41. Serenity stalcup  October 26, 2017

    Im going to start soon Monday I’m going to prepare my things this weekend!!!

    • Jennifer Hanford  October 27, 2017


  42. Juliet  November 8, 2017

    Can’t wait to start this up!! My goal is 10lbs

  43. Ash  December 5, 2017

    All I read in the comments section was – I want to try it, I will start it, I’m ready to do it. Didn’t come across any comment that said I did it and have lost x kgs of weight! Is it even worth doing, I wonder?

    • Gale Compton  December 5, 2017

      Ash, Well…that’s up to the individual. It’s definitely worth doing! 🙂

  44. Amanda Bammann  March 16, 2018

    I want to loss 29 bls and get back in shape and get my muscle back to six pack on my stomach

  45. Riza  June 9, 2018

    I’m in!!! Gonna start Day 1 tomorrow .. I always had commitment issues with various diet programs in the past but wish me Luck, this time i’m gonna strive hardest to make it .. I’m 30 & had a weight gain of being 50kg to 92kg in 2yrs .. ????

    • Gale Compton  June 9, 2018

      Riza, Congratulations!!! This challenge is excellent. 🙂

  46. Get Fit First  December 5, 2018


  47. Kimberly  January 20, 2019

    What a great motivational article! So glad I found this! It is simple and doable!
    I’m 56 and 30lbs heavier since menopause. I will use this as my guide to losing those 30lbs and getting healthier, feeling better & looking better!
    Thank you!!! ?

    • Gale Compton  January 23, 2019

      Hi Kimberly, Good for you. My weight is holding steady after 11 years. 🙂

  48. Kim  January 21, 2019

    Gale, do you believe in food journaling also?

    • Gale Compton  January 23, 2019

      Kim, Yes, I definitely do believe in food journaling. I did food journaling for several years. Now, I don’t use a journal because eating the right foods are second nature. I highly recommend using a journal to stay on track. 🙂


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