Welcome to the Instant Loss 90 day challenge! This isn’t going to be easy, it’s called a challenge for a reason, but if you’re looking to take things to the next level I encourage you to join us!
When I first began my final weight loss journey, I lost 46 pounds in 3 months. I did it by staying dedicated and committed to a plan that was serving me and my family well. I focused solely on nutrition, eating real food that came from the earth, and increasing my plant food intake. Because I was just starting out I knew that I needed to take it slow so that I didn’t overwhelm myself to the point of throwing in the towel.
The first few weeks were difficult. I experienced symptoms of withdrawal as I came off of processed sugars, food dyes, and preservatives. After the first 21 days I really hit my stride and by month three I felt like it was a lifestyle I was capable of maintaining long term. Only then did I begin to add in things like exercise.
If you are just beginning your wellness journey you may find this challenge a little overwhelming. I would encourage you to focus on nutrition, water intake, and sleep first and begin to add in other things as you hit your stride.
Creating new habits is difficult but it’s possible and this is what the Instant Loss 90 day challenge is all about! Over the next 90 days I challenge you to:
-Commit to a healthy eating plan.
I have meal plans in each one of my cookbooks and plenty of recipes online for free at instantloss.com. My food philosophy is JERF, just eat real food. I stay away from heavily processed foods, if it comes from the earth I eat it, while keeping portion size guidelines in mind.
-Get 90 minutes of movement in every day.
This can be cut in half or thirds. Walking, dancing, running, weight lifting, active chores, all count. I like to take an hour walk or jog and then do 30 minutes of stretching, yoga, or light weight lifting.
Every person and their fitness level is different but ultimately, most of us, should be aiming to get 7,000 to 10,000 steps a day. Lets try hard over the next 90 days to log those steps!
-Drink a minimum of 80 ounces of water a day.
This is just a standard recommendation for water intake. Some of us will need to drink more with the amount of sweating we’re about to do. On highly active days I aim to drink a gallon. If you have a difficult time hitting water goals, maybe start with adding a little electrolyte powder, like GoHydrate, to your water cup. Click here and use code INSTANTLOSS for 10% off!
-Take your vitamins
I’ll be honest, I am not really big into supplementation because I believe that if you’re eating well there is very little supplementation you need. Two things that I always take without fail from two companies I really trust is my daily multi-vitamin and a daily probiotic.
The quality of your supplements is important.
-No eating after 7pm
The body needs time to rest and restore without expending copious amounts of energy digesting and breaking down food. Think of it this way, energy not being expended digesting while you sleep can be diverted to other processes like muscle repair, breaking down fat cells, and supporting your immune function. This is yet another reason why it’s important to pick a healthy eating plan. If your body is constantly fighting the food that you’re feeding it your immune system is not as well equipped to keep you healthy when other things it needs to fight come along.
-Get 8 hours of sleep every night.
I know this is not practical for everyone, especially for care providers and parents who have young children. My motto is, you do the best you can when you can. If your life allows 7 to 8 hours of consecutive or broken sleep, great but if this season doesn’t allow for that, that’s okay too. Just try to sleep when you can. You’re body does some of its best work while you sleep!
-Keep a gratitude journal. Write down 10 things, every day, that you are thankful for.
Changing your life begins with changing your mindset. Throughout the course of this challenge, I would really encourage you to focus on blooming where you’re planted. Be intentional with the way you begin your day and shift negative self talk, self defeating attitudes, and thoughts that can hinder your success into something that encourages it.
This part is simple, take a couple minutes every morning or evening and jot down 10 things that you’re grateful for. It can be the dog you saw on your walk, the way your partner made the bed, or the running water in the tap. There are things to be grateful for all around us and by focusing on those things instead of all that we don’t have we are fostering health in the most valuable place we can, our minds and spirits.
Before you start:
Take a photo on day 1 in lightweight non-baggy clothing. Women, this is best done in a sports bra and shorts, men a pair of gym shorts work great. Then take your starting weight and measurements so you can really see plainly at the end of this challenge the evolution of your body.
How often you weigh in is up to you. I like to weigh every day because I love monitoring my bodies trends. Some people prefer to weigh only once a week, others once a month, and others prefer not to weigh at all. Whatever you are most comfortable with, that is what I encourage you to do.
If you share before and after, or during, photos please tag me @instantloss so I can cheer you on!
This is not a weight loss challenge. This is a commitment challenge. This is a challenge where we are going to focus on keeping the promises we make to ourselves, even after the motivation of it all has dried up and gone.
This will require creativity some days. Other days it’ll require sheer power of will but you CAN do it! The first three months of any lifestyle change are the hardest and by completing this challenge you are going to set yourself up for success in so many areas of your life. Because what we’re really cultivating is the belief in ourselves that we can conquer hard things.
Use and follow the hashtag #instantloss90daychallenge on social media so we can follow along with and encourage one another on this journey.
This challenge is hard. This intensity is not meant to be maintained indefinitely but if you’re looking for something to get you up and going, join with us for the next 90 days, and see just how capable you are!
My last word of advice is– START. It doesn’t matter if you have a birthday party to go to next weekend or a getaway planned in three weeks, you can begin again as many times as you need to but there will never be another today. Instead of looking back in 90 days and wishing you would have started 90 days ago, start now, and lets see how far being intentional about our personal health and wellness can take us! Get ready to discover just how incredible your body and mind was designed to feel!
Join the Instant Loss Community on Facebook or follow Instant Loss on Instagram for more!
Check in with your doctor before beginning any new diet or exercise program.
For a variety of other amazing recipes, pick up a copy of one of my cookbooks at your local bookseller! The Instant Loss Cookbook tells the story of how I lost 125 pounds in one year, just eating real food at home! Our second cookbook, Instant Loss Eat Real, Lose Weight hit stores December 2019 and is a National Best Seller! It focuses on how to ditch the diet mindset, heal unhealthy habits, and repair your relationship with food! To finish off the trilogy check out Instant Loss on a Budget for crowd-pleasing meals that are as as friendly for your wallet as they are for your waistline! Featuring 125 NEW recipes and meal plans to feed a family of 4 for under $90 a week Instant Loss on a Budget is proof that wholesome food doesn’t have to be expensive.