This 30-Day Bodyweight Challenge Will Tone and Tighten Your Entire Body

Gym, schym. Your own body weight is all you really need to firm up your entire frame. And when it comes to building a solid foundation, these moves are key. Over the next 30 days, you’ll work on strengthening and toning your chest, arms, legs, butt, and abs with these challenging and highly effective total-body exercises. Crush this workout and you’ll reap major physical rewards. Plus, these moves can be done anytime, anywhere…so no more excuses!

RELATED: This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks

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Inchworm to Push-Up

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Stand with feet hip-width apart. Fold forward, bringing palms to ground. Walk hands forward to come into a plank. Perform one push-up, bending arms and lowering your chest until it nearly touches the floor, and then push back up to a plank. Walk your hands back toward feet and stand up.

Wall Sit

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Lean against a wall, back flat and feet shoulder-width apart about two feet away from wall. Bend knees, lowering down to 90 degrees, and extend arms straight out in front of you. Reverse to return to start.

RELATED: This 30-Day Arms Challenge Will Transform Your Upper Body In Just 4 Weeks


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Lie facedown with your arms and legs extended straight out. Keeping head in a neutral position, raise your arms, legs, and chest off the floor. Hold for one count, and then slowly lower back to start.

Glute Bridge

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Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knees. Hold for one count, and then lower hips back to start.

RELATED: Learn How to Properly Engage Your Glutes During These Key Exercises

Hollow Hold

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Lie faceup with arms extended overhead and legs straight out. Contract abs, pulling the belly button toward the floor. Slowly raise shoulders and legs off the floor and hold.


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Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Lower body until your chest nearly touches the floor. Pause briefly, and then push yourself back up to start.

RELATED: Hit All Your Major Muscles With This 6-Move Kettlebell Workout


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Stand with feet shoulder-width apart, chest high, abs tight, and hands clasped in front of chest. Push hips back, bend knees, and lower down, bringing hips to just below parallel. Push into heels to rise to standing.


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Lie facedown with arms extended diagonally in front of you so your body forms a “Y.” Raise your chest and arms off the floor. Hold for one count, then slowly return to the start.

RELATED: How to Be a Stronger Runner in 8 Easy Steps

Isometric Glute Bridge

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Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knees. Hold for allotted time, then lower hips back to start.


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Lie faceup with legs and arms extended, palms open and feet pointed. Engage your abs as you bring your legs and arms up toward the midline of your body, trying to touch your toes. Hold for a count of one, and then return to start.

RELATED: Work Your Thighs and Core in Only 10 Minutes With Carrie Dorr

Plank Up/Down

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From a straight-arm plank, lower right elbow to the ground, followed by left, coming into a forearm plank. Place right hand on ground directly beneath right shoulder and straighten right elbow, then place left hand under left shoulder and straighten left elbow, coming back into a straight-arm plank.

Squat Walk

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Stand with your feet shoulder-width apart. Push your hips back, bend your knees, and lower into a squat with hands clasped in front of chest. Keeping your chest up, your weight in your heels, and your eyes straight ahead, walk forward a few steps and then backward a few steps. Continue for the allotted time.

RELATED: The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt


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Lie facedown with legs extended and palms planted on floor as if you are about to do a push-up. Slide hands forward a bit, bringing them in line with your head. Squeeze lower back and shoulders to raise chest and arms up; your arms and head should form a “W.” Hold for one count, then slowly return to the start.

Single-Leg Glute Bridge

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Lie faceup with knees bent, heels under knees, and arms at sides, palms down and toes raised. Lift right leg, extending it straight and bringing it in line with your left leg. Squeeze glutes and lift hips up until body forms a straight line from shoulders to knee. Hold for one count and then lower back to start, keeping right leg lifted. After 12-15 reps, switch legs and repeat.

RELATED: Dumbbell Box Step-Overs Will Give You Your Tightest Butt Ever

Sprinter Abs

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Lie faceup with arms extended overhead and lower back pressed into floor. Sit up explosively, driving right arm forward with elbow bent and left knee bent and up (as if sprinting while sitting down). Lower back down to start. This is one rep. Switch sides; repeat.

Plank to Push-Up

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Start in a forearm plank with elbows under shoulders, feet shoulder-width apart and back flat; hold for 5 seconds. Then, place right hand on ground directly beneath right shoulder, and straighten right elbow. Then left hand under left shoulder and straighten left elbow, coming back into a straight-arm plank. Perform one push-up, lowering body until your chest nearly touches the floor, then reverse motion to return to a forearm plank.

RELATED: Flyby Fitness: I Tried a HIIT Workout That I Absolutely Loved

Squat Jump

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Stand with feet a little wider than shoulder-width apart, toes turned slightly out, arms at sides. Push hips back, bend knees, and lower down as you bring arms forward. At the bottom of the squat, jump up explosively, swinging arms back; land softly. This is one rep. Immediately sit back down into your squat and repeat.


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Lie facedown with legs extended and arms extended straight out on either side of your chest; body should form a “T.” Squeeze lower back and shoulders to raise chest and arms up. Hold for one count, then slowly lower back to start.

RELATED: I Tried a Boxing Class at Gloveworx

Sit-Up With Twist

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Lie faceup on the floor with your knees bent, feet flat, and arms extended out to sides. Bend elbows and place your fingertips lightly behind your ears. In one fluid movement, sit up and rotate your torso as you bring your left elbow to your right knee. Reverse the motion to return to start, then repeat move on the opposite side. This is one rep.

RELATED: I Tried a Bootcamp Class That Makes You Feel Like You’re in a Video Game

Eccentric Push-Up

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Get into a straight-arm plank with hands under shoulders, feet hip-width apart and core tight. Take three slow counts to lower your body until your chest nearly touches the floor. Then, in a single count, push yourself back up to start.

Superman With 90/90 Retraction

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Lie facedown with arms overhead and legs extended. Squeeze upper back and glutes to lift arms, chest, feet, and legs. Maintaining this position, bend elbows and glide arms out and down into 90-degree angles, pulling elbows in and shoulder blades together. Extend arms back overhead and then, slowly and with control, lower back down to start.

Frog Pump

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Lie faceup with feet together and knees flaring out so your legs make a diamond shape. Squeezing glutes, lift your hips so your body makes a straight line from your shoulders to your knees. Hold for one second, then lower back down to start.

RELATED: 3 Quick Triceps Exercises for Sculpted Arms

Knees-Elevated Bird Dog

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Start on all fours with hands under shoulders, knees under hips, and feet flexed with toes tucked. Lift knees a couple inches off the floor. Keeping back flat and abs tight, raise and straighten your right arm and left leg until they’re in line with your body. Pause, then bring them back in. Repeat movement with your left arm and right leg. This is one rep.

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21 Day Summer Slim Down Challenge


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In three short weeks you’ll be on your way to an amazing summer body with this slim down challenge! We’ll supply you with new recipes, workouts, and weight loss tips each week. For best results, try to exercise for at least 30 minutes, 6 days per week. Pick any workout from the list below. Follow this plan to lose weight, slim down, tone up, and feel amazing! So get ready!

Day 1: Make a grocery plan.

Planning out what you’re going to eat for the week will keep you from binging on unhealthy snacks when you can’t think of your next meal. Take 10 minutes today to plan out your meals for the week, and then hit the store! Take a look at all of these benefits of meal planning and include some menu options like the ones in the 7 Day Weight Loss Menu!

Day 2: Move!

Try a new workout today. Challenge yourself with a full-body toning workout that will tighten every inch! Try the SkinnyMs. WeightLESS Workout Challenge – you don’t need any equipment!

Day 3: Drink more water!

Women need approximately nine 8-ounce glasses of water each day, and more than that if you’re exercising! To be sure you’re getting enough water, set an alarm on your phone or computer to remind yourself to drink up. The extra water will fight bloat, keep you fuller for longer, and make your skin look beautiful.

Day 4: Try another new workout today!

Nothing makes your feel slim and toned quite like a high intensity workout. Try the Jump Rope Challenge or the fat-blasting HIIT workout!

Day 5: Drink (more) green tea.

Green tea is full of antioxidants and is said to help promote weight loss by increasing your metabolism. Green tea can also help with health conditions like diabetes, high cholesterol, heart disease, blood pressure, skin issues, and so much more. Why wouldn’t you drink more? While the jury is still out on just how many cups you need to reap the benefits, shoot for 3 or more a day and you’ll be in good hands.

Day 6: Time to try a new workout!

One of the best accessories to any outfit is killer abs. Try the Awesome Abs workout challenge today after one of the fat-blasting cardio routines below.

Day 7: Time to prep your food for a successfully skinny week!

Take time tonight to plan your meals for the week ahead. Plan on three meals and two snacks each day. You should also make extra during dinner so you can have a quick lunch the next day! Check out the 7 Day Weight Watchers Menu Plan for ideas.

Day 8: Catch More Zzz’s!

It’s been found that women who sleep fewer than 7 hours a night lose less weight than those who get more sleep. It can be difficult to find the time to sleep in your busy life. Try going to bed 15 minutes earlier tonight. Tomorrow, go to bed 15 minutes before that. Continue to work your way up to an earlier bedtime with this gradual schedule until you are catching at least 7.5 hours each night. Get that beauty rest!

Day 9: Time for another workout challenge!

Try the Crazy 8’s Workout Challenge today to tone your entire body.

Day 10: Check your portion sizes.

If you’re trying to lose a few pounds to feel confident and strong, you can still eat your same healthy, delicious meals; you just need to rethink your portion sizes. One of the easiest ways to do this is to use smaller plates. You can also try the Skinny Plate Challenge to really get the hang of smaller portions!

Day 11: Start a journal.

Recording what you’re eating throughout the day can help make you more aware of hidden calories and mindless snacking, keep you on track with your goals, and promote weight loss. Start recording your meals and snacks today and take note of any mindless munching. Remember that each day is a new day, so you can improve and make any changes you need to!

Day 12: Stay fuller, longer.

Increase the amount of fiber you eat and you’ll stay fuller for longer between meals. Eat foods that are high in fiber today, and everyday, like quinoa, beans, and avocados.

Related: 5 Reasons Why Weight Doesn’t Always Matter

Day 13: It’s time to prepare your menu for the last week!

This week, try the 7 Day Clean Eating and Detox Menu. This plan breaks down your 3 meals and gives you ideas for your 2 daily snacks.

Day 14: Make note of how much sugar you consume throughout the day.

Sugar is hidden (or not so hidden) in your coffee, smoothies, soda, and so much more. Give the No-Sugar Challenge a try starting today. Ridding your body of hidden added sugars will result in far fewer calories being consumed, and far more compliments on your slim body!

Day 15: Transform your workout and body with Tabata.

Tabata is a type of high-intensity interval workout that has you burning calories quickly and keeps you burning them for hours after! Check out the 10 Ways to Tabata workout that will tone every inch of that slim body!

Day 16: Refresh your playlist.

You’re bound to work harder than ever during your workouts if you have some new, upbeat songs to motivate you along the way. Stay motivated and inspired during your weekly workouts with these 75 songs.

Day 17: Read Labels.

Keep an eye on the amount of sodium in each of your foods today by checking out the nutrition label. Salt can make your body retain water; and nobody likes looking puffy and bloated! Try to avoid adding salt to any of your food and make sure the labels of what you’re snacking on today don’t add up to more than 2300mg.

Day 18: Check ingredients.

Today, focus on eating foods with small ingredient lists. This is especially important to pay attention to when snacking. Chances are, if the ingredient list is lengthy and you can’t pronounce most of the words, the food is very processed and not very nutritious. Here’s a hint- the ingredient list for apples, bananas, and almonds are all very small!

Related: 8 Easy Ways to Burn 100 Calories

Day 19: Challenge your abs.

Try the 15×15 Climb and Descend Ab Workout Challenge today after one of your fat-blasting routines. This workout will sculpt your midsection so it’s ready for the warm weather!

Day 20: Give Your Belly a Head Start.

Probiotics found in foods like Kefir, Greek yogurt, cheese, and tempeh, aid with digestion and lead to a flat belly. Add these foods in to your meals today!

Day 21: Have fun.

Get together with your funniest girlfriends! Yes, that really will help you slim down. The social support of close friends helps keep you motivated and on track with your slimming goals. Plus, studies show that people who laugh more also tend to be thinner! Last but not least, you can show them your slender new look. Need any more excuses to go have a fun time?! We didn’t think so…

Fat Blasting Workouts:

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  • 4 Minute Fat Blaster Plus Bonus Blaster
  • 4 Minute Belly Fat Blaster

30 Day Challenges

This 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max. This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days ! The 30 day squat challenge only has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily. You only have to do the amount of time shown on the 30 day squat challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

30 Day ABS Challenge

This 30 Day Abs Challenge will tone up and boost your core muscles and body strength to the max. This a popular challenge. The 30 day abs challenge has 4 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily. You only have to do the amount of time shown on the 30 day abs challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

At DAREBEE we aim to give you as much choice as possible when it comes to fitness. We believe that enjoying your training and having variety as well as accessibility is key to any successful fitness journey. You have to find something you can look forward to doing every single day so you are able to stick to it, indefinitely. It’s not just about training hard, it’s about having a sustainable long-term plan so results you get become permanent results. Establishing a positive relationship with fitness is crucial here.

We recommend that you look over all of the programs available (unless you decide to follow a training plan from here) and pick a program you feel you will enjoy doing. Each program has a unique attribute, focus and complexity (you can adjust difficulty as you go). Which one you pick is really up to you but it should be something you are able to follow through to form a habit and stick with for long enough to see results. We have all types of programs from classic routines to RPG with interactive storylines. Most of everything you see at DAREBEE is bodyweight no-equipment based and absolutely everything is completely free to access and download.

Click on any of the programs to access them or click on a “preview” for a quick overview of the workouts in the given program.

Here is a handy filter to sort all available program by Difficulty and Focus.

If you are completely new to bodyweight training, to fitness in general or you are recovering from an injury we recommend you begin with the Foundation or the Foundation Light programs. Our visual guides look simple but don’t let it fool you and sneak up on you. It’s always best to start slow, build up gradually and watch yourself change slowly. Long-term results are permanent results.

30 Day Slim Down Challenge Testimonials

“The results are real. The support is real. If you’re on the fence, just take the plunge, you won’t be sorry. This program is incredibly effective, and Nancy is absolutely wonderful. First, THE RESULTS ARE REAL!!! After 30 days I lost 8 lbs and 4.5″ overall. My pants are loose, my clothes fit better, and I just feel better about myself. Beyond the physical, the mental results are also very apparent. I no longer need coffee in the afternoon, I’m sleeping better, I have more energy throughout the day, and even my attitude has improved. I’m a crazy-busy, full time working mom/wife to a toddler and a husband (raise your hand if you can relate!). My “free time” to prep food and/or workout only exists in the hours before 5am or after 9pm…if I can do this, so can you!! Second, I don’t know how Nancy does it – she’s SUCH a rock star and role model. Not only does she respond to e-mails and social media messages, but she checks in and makes sure everyone is on track. She is incredibly accessible/approachable, very knowledgeable and so so so supportive! I really can’t say enough good things about her or this program that she has ingeniously created. Finally, the “carb-flu” and “sugar withdrawal” the first week or so is also real. This wasn’t even on my radar as a potential issue, but those first 7 days were a bit of a roller coaster. Stick with the program and I promise you’ll come out feeling a million times better on the other side…the negative symptoms are only temporary!”

“Nancy is AWESOME! She is very passionate about health and fitness, and it shows in every message, video and email. The 30-Day Slim Down works. If you stick to it you will see results. I only lost a few pounds, but friends and family have all asked me what I’m doing and to keep it up. I have recommended the plan to everyone I know trying to jump start their weight loss, reset their bodies, and feel better overall.”

“Working with Nancy was incredible. She responded promptly to any questions, was super encouraging and knowledgeable and provided so much good information. The Plan was easy to follow, with delicious and easy recipes that I did not feel deprived by at all. I could totally see myself making this a lifestyle. It was surprising how much I didn’t miss gluten or dairy. I am thinner, stronger, more toned and feel healthier over all. Brain fog and depression gone!!! I feel more energized and have been able to work out harder and longer since I started the plan. I haven’t felt this good in a REALLY long time. Thank you Nancy for giving me hope!!! After trying so many diets, yo yoing back and forth. With nothing sticking long term and feeling defeated. I finally have found something that works for me, a plan that doesn’t feel like I’m punishing myself but rather loving my body well. I can’t thank you enough!!”

“Such a great way to kick start weight loss. I lost 8lbs on this plan and learned so much about eating healthy. While the terrible cook in me was skeptical, the meals were easy and everything included helped me stay on track! Thanks Nancy!”

“I repeated this program again for the month of February. I have seen huge results not just on the scale (4lbs this month, 11 lbs since January 1) but also I am down at least 2 pants sizes and fitting into jeans I haven’t worn in years. It was also an amazing feeling to go try on swimsuits this year for spring break and not hate what I saw in the mirror. I actually did a happy dance in the dressing room 🙂 Overall I lost 12 inches over my body. That is crazy to think about where I was in January. I have learned so much about nutrition and how to fuel my body. I also have the energy to work out 3-4 times a week now. Something I have never been able to do. Thank you Nancy for this program! Im going to keep putting in the hard with all that I have learned.”

“Nancy was super responsive and supportive! I really enjoyed the nutrition lessons and sharing the facts behind the nutrition and how our body works.”

“This plan is amazing and was so much easier to stick to than I had imagined. The well-planned and explained meals as well as learning so much through the community Facebook group, were keys to my success. I felt stuck and embarrassed about my weight for over a year (after having my first child). I wanted to “fix” it, but did not have the correct tools and knowledge as to how to do so. I lost 13 pounds in the first month, and am about to start another round to hopefully lose six more pounds. I am more grateful than words can express!”

“I found the slim down really easy to follow and the guidance was comprehensive – but if I did have any questions, the Facebook group was invaluable. I’d recommend the slimdown to anyone!”

“In the 30 days I definitely changed the foods I eat as well as when. I definitely noticed a difference with belly bloat and stomach issues following GF and DF. I will definitely continue going forward. Nancy was very responsive to questions raised in the FB page – all while relocating her family. I will and have recommended the plan”

“As a new mom, I was worried about postpartum weight loss. The 30 day Slim Down helped me lose the last eight pounds and several inches all while maintaining my milk supply. I can now fit back into my pre-pregnancy clothes! The recipes are good, and the meal prep is simple. Nancy and the FB community offer daily support and help keep you motivated and on track. This plan taught me that I can set and accomplish a weight loss goal – I just needed the right plan!”

“I’m blown away by the success I had on this plan. I was very full and not bloated. I felt a drastic change in my mood. I wasn’t as irritable and struggled less with anxiety/depression. My energy with 3 kids increased too. Overall amazing experience!”

“I found Nancy and this program via Instagram. I was following her page and saw how she was an active, fit, nutrition-focused, working mom and was drawn to her positive and real personality. Fitness and nutrition have always been a big part of my life; I’ve enjoyed different workout programs, marathons, classes etc. Nutrition is another great interest of mine but I was feeling that I lacked guidance. Enter the Slim Down. I reached out to Nancy on Instagram and SHE. REPLIED. Not just once, multiple times. I was struck by how enthusiastic and personal her correspondence was and felt like I could put my trust in her program. Once I purchased the program and joined the Facebook community, I was even more excited for the slimdown to start. I grocery shopped, prepped my meals and then hit the ground running. I cannot express how thrilled I am with this program. I am amazed at my results and cannot wait to repeat to continue towards my goals. Nancy was there for us every step of the way. Not to mention, she was moving her family of four…to another state… and there she was, on Instagram and our Facebook group; posting, replying, helping us all. Giving the Slim Down a chance was one of the best things I have done for myself in such a long time. I would recommend it to anyone. Thank you, Nancy. I truly cannot find the words to properly express my gratitude. I look forward to continue working with you and appreciate your time, knowledge, and enthusiasm!”

“For only being 3 weeks in, I feel so much better and am definitely motivated to keep going. Although I wasn’t a huge user of the Facebook group, I liked knowing that I had complete access to Nancy for anything that might come up and having her posts to read. The sad thing is that I know for the most part what I should be eating and what doesn’t work for my body, but I need a plan laid out for me to follow. I typically get food boredom but this plan was perfect for mixing things up and letting me know exactly what I should be eating and exactly how much. Thank you Nancy for all of your hard work!”

“This program really helped reset the way I ate and set me up with a good foundation for the future. Not to mention losing weight and inches was an added bonus!”

“I love Nancy! She really puts her heart and soul into this plan and she now has a huge grassroots following. Inspiring and motivating. She has the greatest tips and her plan works!!!!”

“This plan was just what I needed to start my post partum weight loss. I was never hungry, I had so much more energy and my breast milk supply never decreased. I am now under my pre-baby #2 weight and now I’m looking to get below pre-baby #1 weight!”

“Nancy is so involved! She answers all your crazy questions and continues to motivate the entire 4 weeks. Love her!”

“I really enjoyed the slim down! For me I need everything pretty simple and spelled out. If I can follow an exact plan I am better to stay on track and see results. I loved the group and hearing feedback from Nancy and others when I needed it. I wasnt just left to guessing on my own. I would recommend this to anyone looking to slim down and have already to most of my girlfriends. I even got my hubby on board a bit since he had to adjust to how I was eating. We have started meal prepping and I plan out our entire week including prepackaging both of our lunches. Thank you for coming up with something that words for all the bread feeding mamas out there.”

“Loved working with Nancy- she was always there responding to any questions and being a breastfeeding mama I love that this plan was also there to support us. I am planning on purchasing her bible diet guide to continue on.”

“After months of being at a stand still with my postpartum weight, this plan was exactly what I needed. Everything was laid out for us, making it so easy to not have to overthink meals. If you didn’t like something, swap it out off the cherry picker meal. You literally can not “mess” this meal plan up. I ditched my afternoon caffeine addiction, have been sleeping so much better and have more energy. I also learned more about nutrition and how this plan differs from others (I have been on/off meal plans for a while and this one I feel like finally worked me!) I lost almost 9 pounds and 6 inches overall. I can’t wait to continue this lifestyle. Thanks Nancy for your support and coaching!”

“I loved the 30 day slim down! It was so easy to follow and there were also quick meals for those in the go days, making it easy to always stick to the plan. I felt great and when I had questions the Facebook group was a great thing to have! I lost 5lbs after being on a roller coaster of losing weight and gaining it all back, I feel like this plan is easy enough to implement into my lifestyle, setting me up for success! Will definitely be doing this again soon!”

“I really loved the slim down. I just feel like it favored women and especially moms. As a guy, I felt a little alone throughout the whole thing. Also, my wife did better than me and normally I lose weight much fast than her. All in all, it was great and I’d recommend. Thanks!”

“Wow, Nancy! What an incredible program you have put together! I decided to do the Slim Down when I finally stopped breastfeeding my daughter (I had no idea it was BF friendly!) and could not loose those last 5 lbs that everyone claims “fall off” when you breastfeed – not so! Even when I was finished, they still would not budge. My goal for the program was to get back to pre-pregnancy weight, and I not only reached by exceed that losing almost 10 lbs total! Aside from the weight loss, (which I’m of course thrilled about) I feel so. much. better! Prior to the Slim Down I ate what most would consider a healthy diet – lots of veggies and fruits, minimal processed foods, but a HUGE sugar hang up. I needed to end every meal and snack with something sweet – I even had a gum addiction that now makes so much sense (sugar fix – duh!) For me, this program was just as much about the palate/gut/health reset as it was for the weight loss and it also beyond exceeded my expectations there. I no longer crave a sweet after every meal, and – shocker – natural sugars in fruits taste a zillion times better! Over the past 30 days I have slept better, my skin is 100% clear, my bloat is g.o.n.e., I feel lighter, more lean, more clear headed…I could not sing the praises enough! And while I realize these results are achievable with other programs, having every week and meal laid out for me so neatly made it completely achievable and easy! No second guessing myself, little to no room for error, and with the community – no reason to not ask questions and get the support you needed. I have already recommended the program to a bunch of friends, have purchased the Bible Diet, plan to remain GF, DF and SF for the foreseeable future, and plan to do the Slim Down again should I ever need (hopefully not with the new tools I have in my arsenal!) THANK YOU THANK YOU THANK YOU!!”

“I absolutely loved this plan- and I’m still on it! I’m modifying a little bit now but overall I love how I feel when I eat this way and I love how it has taught me to think and plan my meals. Nancy was wonderfully available to us whenever we had questions and I was so impressed by that as I am sure she is super busy with all that she has going on. I have not only lost 5lbs but I feel that it has improved my sleep quality and my overall feeling of wellness. I enjoy all the foods, even things that I wasn’t too psyched about in the beginning have grown on me! I am so thankful for this plan!”

“Nancy is extremely knowledgeable, personable and responsive. Loved the program and the end results!”

“My experience with this plan was definitely a positive one that I can tell has already changed my daily living habits and cravings. Towards the end I even thought I was doing terrible and falling away from being disciplined but after even ending the plan I found myself craving the recipes and wanting to feel again how I felt while using the plan. So I continue to be motivated to have good habits and love seeing Nancy on her Instagram and Facebook as motivation as she leads by example. I feel as though I finally don’t need to convince myself of results but genuinely felt them. Also as a young adult I honestly have felt really good about how much more this plan got to start cooking. Recipes are perfectly simple enough for me to feel confident in my new found abilities haha and still exciting enough to keep me interested and cooking them to this day! Thanks for all!”

“This is the first time I’ve ever committed in this way to a nutritional plan and I’m so thrilled with the results. This plan made it easy to stay committed and I felt progress already 4 days in. I’m now finding it easier to make good food choices all of the time. I’m super thrilled with all that I gained from this!”

“Nancy is inspiring, honest, and caring! She is super responsive, passionate, and makes the plan fun. She really is the backbone for the community and is a major myth buster! I absolutely love her and think that she makes such a difference in people’s lives.”

“I really enjoyed this plan. I’ve tried other things since being diagnosed with hypothyroidism and this did work. I felt good and it wasn’t too hard to follow (esp after the first week). She was so motivating and helpful!”

“This plan was exactly what I needed. I always knew that nutrition was my missing link and this plan helped me make those connections with my health! I saw more results doing this for 30 days than I saw with hard core exercise for 6+ months. It changed the way I view food and really helped me kickstart my postpartum fitness/strength journey. So happy I decide to do this!”

“I loved following the plan. As a mom of 3 with my youngest being 9 weeks old it was so nice to have the shopping list and meals all laid out for me. I can’t wait to purchase the Bible Diet and new Ab Rehab program.”

“This plan was extremely educational and eye opening to the world of food. I personally was eating most of the items included in the plan but not the right proportions or times of day and getting on a regimented schedule was what I truly needed. This plan really helps you feel nourished and not starved. Also, having the Facebook group and Nancy to rely on and relate any questions to was extremely helpful and encouraging. Nancy was always there whenever I had a question related to the plan or my personal food problems – you could really tell how much our progress meant to her!”

“I still need to do my measurements (I’ve been traveling for the last two weeks and didn’t have my tape measure with me,) but I really enjoyed the meal plan and shared it with all of my friends. I was amazed at the results, and the changes I saw in my body even after one week. I consider myself a pretty healthy eater, but having a plan to follow, portions to hold myself accountable to, and a group of people who motivated me to stay committed was an amazing experience I’m glad I participated in. Thanks Nancy for always being there when I had questions, and I look forward to continuing with the changes I was able to make during this first 30 days of 2017!”

“I lost a total of 3.5lbs and 3 inches during the slim down! I loved having every meal and portion size laid out for me– it was a no brainer. After one week I was already feeling leaner and had no cravings for my usual sweets or “cheat meals”. The perfect plan to reboot! :)”

“I lost 7 pounds and 4 1/2 inches. And I did it by eating 3 meals, and up to 2 snacks, per day! I liked the structure of having all the meals laid out for me, but with some flexibility, like swapping different kinds of veggies, lean proteins, snacks, etc. if needed. Nancy’s plan is legit; you don’t want to miss out!”

“I lost 7 pounds and my husband lost 6.5 pounds. I lost almost .75″ from my waistline and .5″ off of my hips and thighs. My husband lost 2.75″ from his waistline, .5″ in his hips, and .75” to his thighs. This has been an amazing journey from start to finish. The first week of detox was rough and you quickly learn how dependent your body becomes to certain foods. The biggest eye opener was my husband’s prior intake of sugary confections. The sugar withdrawal was intense and he had “sugar hangovers” and headaches for the first week! I discovered that when traditional carbs e.g. bread, crackers, flour tortillas, white rice,, and pastas were removed from the diet, when bread was reintroduced to the diet plan, it did not sit well with my system. I am now sticking to other complex carbs instead. The effects food can have on your body is powerful once you experience this 30 day slim down plan. Nancy you are not only a fantastic trainer and nutrition expert but what sets you apart from the rest is your honest and unconditional care for your clients. You made individual tweaks to people’s dietary and health needs. You were responsive to questions people in the group had. By pulling together a private FB group, you really created a sense of community where people were able to chat openly about what was or was not working. The group was supportive and caring. My husband and I are continuing on with your Bible Diet plan and implementing this to include our daughters as well.”

“I lost 4.2 pounds and 1 1/2 inches. I loved having the meals and snacks planned out as well as the recipes. I enjoyed the interaction with the Facebook group. I hope to stay on track and continue to lose pounds and inches. Nancy is a very strong motivational person and very knowledgeable of what she is promoting.”

I lost 16lbs! The best parts were the layout of the meals and what foods are better for you at what times of the day. I thought before it was only what you ate and the portion. I have learned that consumption time is also important too.”

“Nancy Anderson is the real deal! Her plan was 100% manageable and doable and I was never hungry. Everything was perfectly laid out for you so all I had to do was shop, cook, eat. I’m the absolute worst at cooking and am the queen of takeout/postmates/eating chips at dinner and I followed this plan to a T for 30 days. It is a lifestyle plan and doesn’t cut out major food groups (ie, you still get to eat red meat and grains and etc.) Nancy also truly cares about her clients and was always there to motivate you or answer any questions you had on the plan. I also loved that if wanted, you could substitute lean protein for lean protein, healthy fat for healthy fat, etc – ie) if you didn’t like chicken, you could have another lean meat in its place. This plan is 100% worth it. It changed my life.”

“I lost 18 pounds, didn’t keep track of the inches. I thought this program was great as it took out the thinking for you and the results were fast. The best part for me was in week two when i no longer had cravings.”

“I lost six pounds and an inch from my waist, hips, and thigh. The plan was super prescriptive which worked really well for me – no second guessing what I was supposed to do! Nancy was good about offering options to suit my individual tastes and really supportive of everyone. The Facebook group was super motivating too!”

“I lost 3 inches off my waist and my hips! On top of that, an inch off each thigh, killer! I can feel my work pants fitting looser and way more comfortable, especially since I sit all day. It was great to have each meal planned out, made prepping for the week so much easier. I feel great, look great, and when people at work ask if I lost weight makes me feel amazing! Thanks Nancy :)”

“Pictures are EVERYTHING! I knew not to worry to much about the scale, so I really didn’t check it until the end of the slimdown. I not only saw physical results, but mentally I felt more alert during the times I am usually dragging. I slept better and my normal stress levels were basically non existent! Nancy nailed it!”

“I loved the ability to have meals planned out for me while giving me the flexibility to “cherry pick” for when I was away from home or didn’t like what was offered. I gained a handful of new recipes currently in my family’s meal rotation which has helped us break up the monotony of having the same meals all the time. Even with her current busy life and a newborn!! Nancy was extremely active in the FB group and answered each and every question in a timely manner. I loved the support I gained from The members of the group too. I looked forward to Nancy’s weekly posts about nutrition also. I wish there were more workout posts as I think this only happened once in the 30 days. I would definitely recommend this plan to my friends and family – which I have already done. I am loving the results I am seeing too. Thank you Nancy!”

“This was an extremely positive experience. Nancy was super involved and doing the slim down with us the whole time. She’s so relatable and dedicated to making all women, especially moms, live their best life. It was about weight loss, but so much more! It really was a guide to live a healthy quality of life for yourself and your family! These are the best results I have had postpartum while trying to lose this extra weight! I will be doing the February group too!! Thank you, Nancy!”

“Nancy was amazing to work with! She was so supportive to breastfeeding moms that were so concerned about milk supply issues. I can’t wait to do it again in another month or so!”

“Nancy – you’ve changed my outlook on dieting. I didn’t think i could lose the baby weight (plus some) while maintaining my milk supply for baby. Well i was wrong!!! I lost 8 lbs in less than a month AND i know for a fact my milk is healthier and that I’m fueling my body and my baby with the healthiest food possible. I feel healthier, happier and more in control than i ever have. I’m able to fight off illnesses better and i think so can baby! Thank you for giving me the tools to change my life.”

“I am used to doing elimination diets, juice cleanses, smoothie cleanses, Whole 30, But now having two kids I needed something to tell me what to do. I loved how it helped me meal plan all my lunches for the week and give me no excuses to fall off the wagon no matter how busy the day. I love how it helped me plan my weeks better! I will keep this tool with me forever! Ps did this back in October and have been meal prepping lunches on Sunday ever since”

“I don’t know where to begin. I’ve always been a “healthy” eater and pretty fit but over the holidays I went out of whack and needed a reset. I was led to Nancy’s 30 day slim down after searching lots on google and it just struck me. Good price, good reviews. Little did I know my mind was going to be opened up. I’m very much aware what’s on my plate and the best part is, when I watched what I ate in the past, I def underrate w fear of not losing weight. But, on this plan, I’m probably eating more than I ever have- made sure to never skip a meal (just snacks) and I’ve lost significant weight (for me) in under 30 days! I had all the energy I needed for my workouts and I was never hungry. I’ve always wanted to be DF/GF but always made an excuse like, oh this is ok and it was nice to stick to it and know I still felt fully satisfied. Nancy was always there whenever you had a question and within hours there was a response! …even being on the opposite coast. lol. Overall this has been amazing. I have told any and everyone about it and I’m psyched to move onto Bible Diet and expand the food groups and still have a healthy lifestyle.”


Pregnancy impacts and changes you’re entire core unit— not just your… abs or linea alba (think diastasis). All the parts of your core unit are greatly impacted—including your deep abdominal muscles, ribcage, pelvic floor, diaphragm, glutes, hip flexors, spine, and pelvis—can become directly or indirectly altered by the changing biomechanics that a pregnancy imposes on you. These structures and tissues don’t operate independently of each other but work together as a neuromuscularly coordinated chain of command. And if one part of the chain gets wonky, the whole unit is likely to become dysfunctional—especially when we consider that many of us go into our pregnancies with pre-existing core dysfunction anyway due to years of slouching and poor posture! A lot of doctors/Moms/people are jsut looking to see if they have a “gap” in their abs (diastasis) or checking to make sure their pelvic floor just prolapsed post baby. I’m going to be honest- this isn’t even the real problem, the problem is that you have a dysfunctional core- which makes you not have the abs you want in the mirror, makes you more prone to getting injured, mommy pooch, back pain, pelvic pain, poor posture, and so much more. . I have a VERY thorough podcast (NANCY AF on @itunes ) I did recently on this topic and I also talking about the MISSING LINK that no one is talking about or adding into their programs (except me) for diastasis recti and core dysfunction. I am starting a brand new group and taking them through my Post Pregnancy Ab Rehab program and we start Monday! It’s minimal equipment, lifetime of coaching, community, prizes and SO MUCH MORE! You can grab the 12 week Ab Rehab Course from my site to automatically sign up. Join us! Community and coaching is starting! . . #postpregnancy #abrehab See More

3 Week Diet : Shed Up to 23 Pounds in 21 Days

The 3 Week Diet was created by nutritionist, personal trainer, and author Brian Flatt.

This program comes with a money-back guarantee and promises weight loss results between 12 and 23 pounds in 21 days.

Brian Flatt claims that dieters may also experience a range of other benefits with this diet including:

  • Loss of stubborn body fat.
  • Decreased cellulite.
  • Increased energy.
  • Improved cholesterol levels.
  • Better muscle tone.
  • Healthier skin and hair.
  • Faster metabolism.

3 Week Diet For Fast Weight Loss

Flatt says that people who undertake this diet lose an average of 12 to 23 pounds of pure body fat. Some dieters have experienced losses as high as 33 pounds.

According to The 3 Week Diet, your results will depend on your dedication and the amount of effort you put into the diet.

If you want to lose even more weight you also have the option to continue the diet beyond the 21-days.

How to Burn Stubborn Body Fat

The 3 Week Diet utilizes 5 techniques to specifically target body fat.

  1. Reducing Calories.
  2. Intermittent Fasting.
  3. Lowering Carbohydrate Intake.
  4. Exercise.
  5. Strategic Supplementation.

Each method alone can have a significant effect so you do not have to incorporate all of them. However, when you implement them all together, you will lose weight rapidly.

The Three Phases of This Diet

Each week, you will begin a new phase. All of the phases are low in carbohydrates and calories. The purpose is to maximize fat loss early on while gradually introducing more whole foods into your diet.

Eventually, you will progress towards a nutritionally balanced and complete diet, to maintain a healthy weight for life.

The 3 Pound Rule

When you complete The 3 Week Diet or have achieved your goal weight, you will continue to weigh yourself every day.

At any time if you are three pounds or more above your target weight you should begin Phase 1 immediately. Continue on Phase 1 until you get back to your target weight, which usually just takes one or two days.

This allows you to enjoy “cheat” meals occasionally while ensuring you maintain your weight loss.

Recommended Foods

Dieters can expect to eat the following foods:
Whey protein, chicken, turkey, beef, fish, eggs, cream cheese, asparagus, beets, cabbage, artichoke, squash, broccoli, carrots, celery, kale, mushrooms, onions, peppers, spinach, tomato, cauliflower, avocado, macadamia nuts, almonds, pumpkin seeds, sunflower seeds, olive oil, butter, mayonnaise, balsamic vinegar.

Sample Meal Plan

Meal #1: Noon

3 poached eggs
Sautéed spinach, peppers and mushrooms

Meal #2: 4pm

2-3 oz tuna
Steamed asparagus and cauliflower

Meal #3: 8pm

2-3 oz turkey
Steamed broccoli and carrots

Exercise 20 Minutes Per Day

The program comes with a workout manual that can help you double your results when combined with the diet.

The fitness routine was created for people who don’t have time to go to the gym every day. The manual also includes a gym workout for those who are dedicated to their exercise regime.

To gain fat-loss benefits you need to workout for just 20-minutes a day, 3 to 4 days a week. This is because burning stubborn body fat is burned most effectively with intense, full body exercises – rather than long cardio sessions

The manual also includes the Midsection Miracle Workout, which contains the only two exercises you need to get 6-pack abs.

Costs and Expenses

The 3 Week Diet is available in PDF format for $47.

Learn more and get instant access to this diet here.


  • Offers rapid weight loss results.
  • Based on scientific research.
  • Comes with a money-back guarantee.
  • Uses regular grocery store foods and readily accessible nutritional supplements.
  • Addresses the importance of a positive mindset and maintaining motivation for successful weight loss.
  • Once you achieve your goal weight you can eat whatever you like.


  • Very restrictive program that includes dramatic calorie restriction.
  • Involves intermittent fasting, which may result in some degree of hunger and physical discomfort.
  • Requires elimination of carbohydrate foods including fruit, starchy vegetables, legumes and whole grains.
  • Encourages the use of caffeine and nicotine pills, which may have negative side effects, especially in sensitive or health-compromised individuals.

Rapid Weight Loss Can Result

The 3 Week Diet involves a reduced calorie, low-carbohydrate diet, which is combined with intermittent fasting.

This approach produces rapid weight loss results by restricting the body’s fuel supply and encouraging the mobilization of body fat.

It is a very restrictive program that will likely involve some experience of hunger and discomfort. As such it will appeal to highly motivated dieters who are looking for a plan for rapid weight loss.

Here’s the official website for the 3 Week Diet. By Mizpah Matus B.Hlth.Sc(Hons)

13 Comments or Reviews

Comments now closed


    What is the a meal plan for days 9-11 about the full fat this seems a little complicated as well when you have to add protein to your meals

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  2. Joyce

    I purchased the plan, and after the 21 days you need to eat at ur bmr or below of u still want to lose weight. As long as you r not eating over ur bmr calories, u will not gain weight back.

    Log in to Reply

  3. mm

    effective much?

    Log in to Reply

  4. Bre

    I have celiac disease. Is this diet ok to do?

    Log in to Reply

  5. Jay Jasmine

    The diet foods on this plan if you eat them you will feel full, and drink plenty of water when you feel if you want to eat.

    Log in to Reply

  6. Andree Joyce

    Is this diet available in Canada
    (Ottawa,Ontario) if yes, how much more would it cost for the 3 week plan?

    Log in to Reply

  7. Veronica

    What is the a meal plan for days 9-11 about the full fat this seems a little complicated as well when you have to add protein to your meals

    Log in to Reply

  8. Barb

    It says in the article: “Once you achieve your goal weight you can eat whatever you like.” That is not true. If you are on a restricted diet and afterwards you eat normally you will gain the weight back.

    Log in to Reply

    • Hannah

      I purchased the plan, and after the 21 days you need to eat at ur bmr or below of u still want to lose weight. As long as you r not eating over ur bmr calories, u will not gain weight back.

      Log in to Reply

  9. Catrina Massey

    HELLO there my sister woke me up this morning challenging me to a grapefruit diet, now I happen to be a major foodue so how this whole diet thing is going to work for me is truly unknown. Lol but im going to give it a try. Hopefully it is successful.

    Log in to Reply

    • Lisa

      Be careful because grapefruit can interfere with many medications!!!

      Log in to Reply

      • Heather Prefontaine

        I can’t believe that u would actually recommend nicotine pills and then not list the negative side effects. You just lost any potential business from me. I think I will buy Dr. Phil’s book instead.

        Log in to Reply

        • Norma B

          Be careful, Dr. Phil is not a Dr. he is a tv host.

Last Reviewed: February 4, 2018

The Fastest Way to Lose Weight in 3 Weeks


You don’t have to starve yourself to lose weight quickly. There are healthy ways to shed plenty of pounds, so let’s talk about the fastest way to lose weight in 3 weeks.

Major events like weddings, proms or graduation, can make you stress out about losing weight. Let’s just go ahead and add bikini season to ‘major events’ as well.

Maintaining variety in your diet might be one of the best ways to help you keep the weight off once you lose it.

Is losing weight quickly good for you?

To answer this question, I’ll ask the reverse: Is keeping extra weight on your body healthy? Ever?

When it comes off fast, you are more likely to stay motivated to keep the weight loss going.

It’s discouraging when you’re busting your butt to lose weight, and you only see a couple of pounds come off every few weeks.

How likely are you to keep up the hard work if you don’t see results?

On the other hand, it’s highly MOTIVATING to see the scale a pound or two each DAY, right!?

This is why our 21-Day Fat Loss Challenge (basically, a 3-week diet plan) is SO successful! The first week is a serious detox that your body needs so badly, it can’t help but shed a pound or two a day for the first 7 days!

Jump-starting your weight loss can help you get and stay inspired. These tips are the fastest way to lose weight in 3 weeks without resorting to weird fads or strange supplements.

The Fastest Way to Lose Weight in 3 Weeks

  1. Avoid Alcohol.

I know… It’s tough to hear. I love my wine just as much as the next person (or a lot more).

Sure, your glass of wine has some antioxidants. Beer has some health benefits, according to WebMD. But the bottom line is this: Any trace nutrients or benefits you may get from alcoholic beverages can ALWAYS be found through higher-quality sources.

I promise you that.

Unfortunately, no matter what type of alcohol you drink, it’s filled with empty calories. There are about 90 to 200 calories in the average glass of wine or beer. A few of those a night can add more calories than a doughnut to your daily calorie count.

If you have been drinking moderately (or heavily—we won’t judge), limiting alcohol can be a quick way to cut those calories without feeling hungry.

According to the National Institute of Alcohol Abuse and Alcoholism, alcohol consumption can damage the liver and the pancreas.

These organs are crucial for optimal digestion of food, and they help the body convert nutrients into energy.

Keeping the liver and the pancreas healthy can help make sure that the food that you eat is going where it’s supposed to. It can also allow your body to regulate blood sugar adequately. Out-of-control blood sugar can lead to cravings and weight gain.

Also, your body burns close to 75% less fat by the time you’ve downed half of your second alcoholic beverage, according to this study.

It also uses fewer carbs for energy because it wants to use the toxic by-products created as a result of the alcohol consumption instead. You end up being more likely to store those extra carbs as fat.

  1. Eat Cleaner than You’ve Ever Eaten Before.

If you’re sensitive to a particular food ingredient, you might be unaware that it’s causing inflammation.

Although sugar, simple carbohydrates, dairy and highly processed foods are likely culprits, you could also be sensitive to something random, like salicylates or nightshades.

If you tend to eat a particular food regularly, try avoiding it for a few weeks just to see if something shifts. You may notice that you instantly lose the bloat or stop getting gassy in the afternoons.

Focusing on eating only fresh foods that you prepare yourself can also help you lose weight quickly.

Processed foods contain a lot of sodium and sugars, and they often have chemicals that mess with your body’s ability to function optimally.

Detoxifying your body of these chemicals will make it react better to the clean nutrients that you take in.

  1. Avoid Sugar.

Honey, molasses and maple syrup are still sugars. Even though they’re not white and refined, they add needless calories to your daily intake.

Research shows that sugar is detrimental to your metabolism. When you’re consuming sugar, your body uses more carbohydrates for fuel instead of turning to your fat stores.

Experts say that sugar also leads to increased fat in your belly and your liver. This can lead to insulin resistance, which means that your body isn’t properly metabolizing the sugars in your blood.

Dr. Mark Hyman says that cutting out sugar is a key component of automatic weight loss. He describes what happens to your body when you consume a soda versus a bunch of broccoli with the same number of calories.

Your body still has to use up energy to burn both off; however, the soda will make insulin levels spike. It will interfere with your neurotransmitters, leading you to be even hungrier, and will also encourage your body to store fat.

When you eat the same number of calories of broccoli, your blood sugar stays balanced. The fiber helps you feel full, and you increase your body’s ability to burn fat instead of slowing it down.

Also, when you have more fat surrounding your internal organs—the kind that develops from eating too much sugar—those fat cells use up fuel more quickly.

Your body thinks you’re starving yourself and slows down your metabolism in response.

Plus, it tells you to eat more so that you get more fuel.

You can begin to shut down this vicious cycle by eliminating the sugar from your diet.

  1. Shake It Up.

When you think you’ve already been eating healthfully, it can be frustrating to see the number on the scale remain immobile.

Sometimes, your body needs a hard reset.

Maybe you stay away from the cheese and butter and make sure that you get plenty of protein; however, many dieters don’t realize that they’re not getting enough nutritional balance from veggies.

A brief fast (up to 24 hours) followed by a heavy veggie day can help your body rebalance its ability to use fuel efficiently. It can also begin to heal an overworked digestive system.

For the next few weeks, concentrating on consuming balanced portions of protein and vegetables throughout the day will help you lose weight quickly. If you’re hungry, eat more veggies!

The more variety of vegetables you consume, the less likely you are to feel deprived and binge on junk food.

  1. Have Fun with Exercise.

Doing too much intense cardio can lead to cravings, and giving in to those cravings can derail your attempt to lose weight quickly.

Instead of worrying about burning calories, focus on keeping your body moving in a fun way throughout the day.

Go for walks. Take a hike. Do some yoga if it feels good. Dance to your favorite music. Challenge your kids to a hula hoop competition.

You’ll rev up your metabolism by moving more throughout the day, and you’ll also keep your stress levels lower, which can help you lose weight.

Lastly, if you need a program to help you establish healthier habits, we’ve got you covered. This is EXACTLY what our entire 21-Day Fat Loss Challenge is centered around. It’s a 3-week diet.

There is a reason that the length of the Challenge is 21 days. It’s because it generally takes most people 21 days (3 weeks) to establish a habit.

The Challenge is designed to break your unhealthy habits with foods, especially sugar, refined carbohydrates, and other processed foods, and establish new, healthy habits in their place.

The best part is, the Challenge was designed in such a way that it can be repeated in multiple rounds if you have more weight to lose. The majority of our clients are over 200 lbs, and they are having fantastic success with the program.

We now have over 2,000 people in our private support group for the Challenge.

If you are READY to make a change in your life and build healthy habits for weight loss that will last a lifetime, check out our 21-Day Fat Loss Challenge to get started TODAY!

If you enjoyed this article on the fastest way to lose weight in 3 weeks or have any questions for us, please leave a comment below!

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Hey y’all! My name is Lauren and I pretty much run the show over here at Avocadu! We believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out.

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Three Weeks to Summer Shorts Plan

Let’s face it, the thought of stripping off the layers and revealing, pale, bare flesh is enough to make most of us a little anxious.

Scrubbing, buffing and a little fake tanning will help with the summer body of course. But what about if you could go on your hol a good few pounds lighter? Most of us would feel better and have a bit more confidence on the beach.

So we asked our favourite dietitian Juliette Kellow for a plan to make the most of those last few weeks before the holiday, here’s the plan.

Three Weeks to Summer Shorts is an easy-to-follow three week diet that’s designed to help you lose half a stone (7lbs / 3.5kg). Better still, it’s suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR (take a free trial if you want to try this), once it’s there you can easily change bits of it to suit your tastes whilst still keeping on track to lose the weight.

Summer Shorts Plan Overview Video

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You can get a PDF of the full 7 day plan including recipes with our newsletter simply enter your email address (never shared).

Jump to Daily Plans

How to Lose the Most Weight in 3 Weeks

How much it’s possible to lose will depend on your starting weight. Heavier people will lose weight more quickly on this plan because of the relatively low number of calories in comparison to what’s needed for maintenance.

You can maximise weight loss by burning up some extra calories through exercise, or simply moving more. (Think pacing around the kitchen while you’re waiting for the kettle, or always using the upstairs loo etc.)

Whether you’ve come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stone, this 3 week diet plan provides an easy way to get started.

The plan will also be useful if you’re already on the road to losing weight, but feel your motivation beginning to slip. The 3 weeks of focus will help you get back on track and leave you feeling inspired, as well as half a stone lighter!

How to Lose a Stone

If you want to use this easy diet plan to lose a stone, most people will need to follow it for 6 or 7 weeks. It’s very healthy and has plenty of variety to help you stick to it.

Heavier people may find it only takes a month or so, for the reason stated above.

So forget about hiding those bulges under long baggy clothes. Instead, start following our plan today and in just three weeks you’ll feel cool, comfortable and more confident in shorts, t-shirts and swimsuits.

Here’s what to do…

  • It couldn’t be easier! Over the next three weeks, simply follow the daily menu plans. It’s fine to swap the order around to fit in with your lifestyle – for example, you may prefer to start your diet with the meals given for day 3, followed by day 6 and so on.
  • You may repeat your favourite daily menu in place of one of the others or swap individual meals from one daily menu to the next if you don’t like some of the choices given.
  • In addition to the daily meal plans, choose ONE snack every day. You may choose from either the SAVE (100 calorie) or SPLURGE (250 calorie) snacks – remember though, the more times you choose the SAVE option, the more weight you’ll lose!
  • Each day, have 275ml/½pint skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the menu plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
  • Remember, portion size matters! All teaspoon and tablespoon measurements should be level, one small can is equivalent to around 200g, and jacket potatoes should weigh around 175g/6oz.
  • Add plenty of vegetables or salad to meals. You should eat five different servings of fruit and veg every day to boost your intake of fibre, vitamins and minerals. It’s fine to sweeten fruit with a little artificial sweetener, if liked.
  • Drink eight glasses of water each day, water really heps with weight loss. It’s also fine to drink tea, coffee, herbal tea, and sugar free squashes.
  • For even more focus on eating to get your body ready for the beach, see my holiday body diet tips.

How many calories does the diet provide?

Each daily menu, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100 calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250 calorie) snack takes it up to 1,400 calories.

It’s up to you whether you choose SAVE or SPLURGE, but as a general guideline, if you have less than 1st to lose you should opt for the SAVE snack, while if you have more than 1st to lose, you should choose the SPLURGE snack.

Finally, as this is a short-term three-week plan, you may find it contains fewer calories than you’ve been having each day. Once you’ve completed the diet, you should go back to your usual daily calorie allowance recommended by WLR.

Daily Menu Plans

Breakfast: Bitesize Shredded Wheat (v)

40g Bitesize Shredded Wheat with milk (from allowance) topped with 20 raspberries. Enjoy with a 150ml fresh orange juice.

Lunch: Turkey and Salad Sandwich

2 slices wholemeal bread filled with 4 slices wafer-thin turkey, 1tsbp salad cream (light) and salad. Plus 1 pack Baked Crisps.

Dinner: Tasty Beef Tacos

Dry fry 100g extra lean mince until browned, add vegetables and ½ pack taco seasoning and 2-3tbsp water. Bring to boil, reduce heat and simmer for 5-10 minutes. Squeeze in 1tsp lime juice. Serve in 2 taco shells topped with ½tbsp guacamole each.

~ Day 2 ~

Breakfast: Dippy Eggs with Asparagus (v)

2 boiled eggs with 12 steamed asparagus spears.

Lunch: Jacket Potato with Cottage Cheese and Pineapple

200g baked potato topped with 100g reduced fat cottage cheese and 2 sliced pineapple.

Dinner: Roasted Mediterranean Vegetable Pasta

Chop ½ aubergine, ½ courgette, ½ pepper and toss in 1tbsp olive oil, add 6 cherry tomatoes, crush over the garlic, then roast in the oven (190C) for 20mins. Serve over 75g whole wheat pasta (uncooked weight) and garnish with chilli and basil leaves.

~ Day 3 ~

Breakfast: Fresh Fruit Salad + Toast with Peanut Butter

Make up a fresh fruit salad with 80g cherries, 6 strawberries, 1 kiwi and 1 satsuma. Plus toast 1 slice of wholemeal bread and top with 1tsp peanut butter.

Lunch: Philadelphia and Smoked Salmon Open Sandwich + a Banana

Top 1 slice wholemeal bread with 1 mini tub Philadelphia light, 2 slices smoked salmon and chives. Enjoy with 10 green olives and a banana.

Dinner: Beef Burger in Brioche Roll

Season 100g extra lean beef mince and form into burger. Fry the burger in ½tsp olive oil. Serve in a toasted brioche burger bun with lettuce, sliced tomato, red onion and 1tbsp tomato ketchup.

You can get a PDF of the full 7 day plan including recipes with our newsletter simply enter your email address (never shared).

~ Day 4 ~

Breakfast: Summer Berries Fruit Salad with Granola

Top 20g blackberries, 10 raspberries, 6 strawberries and 50 blueberries with 20g crunchy granola.

Lunch: Cheese and Salad Bagel

Fill 1 wholemeal bagel with 1 slice Edam cheese and salad.

Dinner: Salmon, New Potatoes and Asparagus

Place 120g salmon fillet on a piece of foil and drizzle with 1tbsp low fat balsamic dressing. Wrap up the foil and bake in the oven until cooked. Serve with 100g boiled new potatoes and asparagus spears. Enjoy with 60g French stick.

~ Day 5 ~

Breakfast: Wholemeal Fruit Scone with Raspberry Jam (v)

Top 1 warmed wholemeal fruit scone with 2tbsp raspberry jam. Enjoy with a 150ml fresh orange juice.

Lunch: French Stick with Cottage Cheese and Olives

Top 3 slices of french stick with 100g reduce fat cottage cheese and 6 black olives. Plus 10 almonds.

Dinner: Roasted Mediterranean Vegetable Cous Cous

Chop ½ aubergine, ½ courgette, ½ pepper and toss in 1tbsp olive oil, add 6 cherry tomatoes, crush over the garlic, then roast in the oven (190C) for 20mins. Serve over 50 cous cous (uncooked weight).

~ Day 6 ~

Breakfast: Muesli with Raspberries, Blueberries and Almonds

40g muesli with milk (from allowance) topped with 50 blueberries, 20 raspberries and 5 almonds.

Lunch: Tuna, Avocado and Salad Tortilla

Fill 1 wholewheat tortilla wrap with 1 small can tuna, ½ avocado, ¼ pepper, sliced red onion and 1tbsp low fat balsamic dressing.

Dinner: Egg Fried Rice with Sugar Snap Peas

Cook 60g jasmine rice, drain and cool. Heat 1tsp olive oil in wok, add garlic and rice. Once heated through, move rice to one side, add 1 beaten egg and scramble. Mix with rice, add spring onions and 1tbsp light soy sauce. Serve with 80g steamed sugar snap peas.

~ Day 7 ~

Breakfast: BLT Sandwich

Fill 2 slices toasted wholemeal bread with 2 rashers grilled back bacon, 1 sliced tomato, lettuce and 1tsp reduced calorie mayonnaise.

Lunch: Ham and Salad Pitta

Fill 1 wholemeal pitta bread with 4 slices wafer thin ham, 6 cherry tomatoes, lettuce and 1tbsp reduced calorie salad cream.

Dinner: Vegetable Stir Fry with Rice

Heat 1tsp olive oil and stir fry ½ sliced yellow pepper, 40g broccoli florets, 40g mange tout, ¼ red onion, 25g edamame beans and a handful of sliced mushrooms, add ½ pouch stir fry sauce and heat through. Serve with 50g brown rice (dry weight).

It’s the practicalities that can often sabotage a diet. That’s why we’ve made this plan simple to shop for and prepare. If you use the plan in WLR you can produce a shopping list, swap meals around or substitute any that you don’t like. You can try it free.

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~ Day 8 ~

Breakfast: Muesli with Yoghurt and Peach

Top 50g muesli with 100g low fat natural yoghurt and 1 sliced peach.

Lunch: Minestrone Soup with a Wholemeal Roll

Heat 1 can of minestrone soup and serve with a wholemeal roll.

Dinner: Quick Pasta Bolognese

Dry fry 100g extra lean minced beef until browned. Add chopped vegetables (½ carrot, ½ stick celery, ¼ onion) to pan with ½ can chopped tomatoes and 1tsp tomato puree. Once cooked serve with 75g whole wheat pasta (dry weight).

~ Day 9 ~

Breakfast: Croissant with Summer Berries

1 warmed croissant with 1tbsp raspberry jam and summer berries.

Lunch: Ryvita with Philadelphia + Banana

Top 4 Ryvita crispbread with 1 mini tub Philadelphia and spring onions. Enjoy with a banana.

Dinner: Chicken and Salad Tacos

Fry 1 sliced chicken breast in 1tsp oil until opaque, add ¼ pack fajita seasoning, cook until browned and cooked through. Serve in 2 warmed taco shells with ¼ can black eyes beans, salad, 1tsp sour cream each.

~ Day 10 ~

Breakfast: Boiled Egg and Soldiers + Glass of Juice

1 boiled egg with 1 slice of wholemeal toast with low fat spread. Plus 150ml grapefruit juice.

Lunch: Ready-made sandwich or salad + Apple

A 350 calorie ready made sandwich or salad, of your choice. Plus an apple.

Dinner: Prawn Skewers with Rice and Salad

Thread 150g king prawns on skewers, brush with 1tbsp sweet chilli sauce and grill or bbq. Serve with 60g brown rice (dry weight) and cucumber, tomato and red onion salad.

All evening meals can be easily scaled to serve 2 or 4. You can get recipe information, including how to prepare, in our free PDF of the full diet plan. Enter your email below and we’ll send you the plan now.

~ Day 11 ~

Breakfast: Strawberry Jam on Toast

2 slices wholemeal toast topped with 2tsp strawberry jam, plus 6 strawberries.

Lunch: Peach, Stilton and Walnut Salad

Top 80g rocket leaves with 1 sliced peach peach, 30g crumbled Blue Stilton, a few slices red onion and 3 walnut halves. Drizzle with 1tsp low fat dressing. Enjoy with a 150ml fresh juice.

Dinner: Stir Fried King Prawns with Noodles

Heat tsp groundnut oil in wok, add ½ clove garlic, 100g king prawns, 1 chopped pepper and 1 finely sliced carrot. Stir fry until browned, add 2 spring onions and ½ pack stir fry sauce sauce. Serve with 1 block egg noodles.

~ Day 12 ~

Breakfast: Weetabix with Banana Cereal with almonds and yoghurt (v)

2 Weetabix with milk (from allowance) topped with sliced banana.

Lunch: Waldorf Salad with Sourdough Bread

Top lettuce leaves with apple and celery slices and walnut halves. Mix 20g reduced calorie mayonnaise with ½tsp lemon juice to make a dressing. Serve with a slice sourdough bread view recipe

Dinner: Chicken Breast with Potatoes and Corn on the Cob

Grill or BBQ 1 chicken breast (glazed with 1tsp honey), 1 corn on the cob and 6 cherry tomatoes. Serve with 180g baby new potatoes.

~ Day 13 ~

Breakfast: Crunchy Nut Cornflakes with Banana and Summer Berries

30g Honey Nut Cornflakes with milk (from allowance) topped with 1 sliced banana, 10 raspberries and 25 blueberries.

Lunch: Houmous with Crudites and Breadsticks

3tbsp reduced fat houmous with carrot sticks and cucumber batons (made from 1 carrot and ¼ cucumber). Plus 4 breadsticks.

Dinner: Sizzling Chicken Fajitas

Heat ½tbsp olive oil in a pan until piping hot. Add 1 sliced chicken and stir-fry over a medium heat until brown and thoroughly cooked. Add ¼ pack fajita seasoning, ½ sliced red pepper and ¼ sliced red onion.. Stir-fry until the seasoning coats everything. Add a squeeze of lime juice. Fill 1 wholemeal tortilla with chicken / vegetables and top with 1tbsp soured cream.

~ Day 14 ~

Breakfast: Toast with Almond Butter and Banana + Raisins

Top 1 sliced toasted wholemeal bread with 1tbsp almond butter and 1 sliced banana. Enjoy with 2tbsp raisins.

Lunch: Grilled Peach Caprese Salad and Pumpernickel Bread

Make a salad from 1 grilled sliced peach, 1 sliced tomato, ½ ball reduced fat mozzarella and 5 basil leave. Enjoy with 1 slice of pumpernickel bread.

Dinner: Gnocchi with Asparagus, Olives and Pesto

Mix 125g gnocchi (cooked weight) with 1tbsp pesto sauce, 4 steamed asparagus spears, 6 cherry tomatoes, 6 black olives and 1tbsp grated parmesan.

If your calorie allowance to lose 2lbs a week is more than 1150, you can save some up to splurge a bit on a night out rather than adding snacks. (Easy to do in WLR).

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~ Day 15 ~

Breakfast: Toast with Marmalade + Raspberries

Top 2 slices wholemeal toast with 1tbsp marmalade each. Serve with 80g raspberries.

Lunch: Houmous with Crudites and Pitta

3tbsp reduced fat houmous with 1 toasted wholemeal pitta, cucumber batons (made from ¼ cucumber) and ½ sliced pepper.

Dinner: Spinach and Tomato Omelette

Make an omelette from 2 eggs cooked in 1tsp olive oil. Fill 90g baby spinach and 6 sliced cherry tomatoes. Serve with 1 slcie sourdough bread.

~ Day 16 ~

Breakfast: Pitta with Scrambled Egg

Scramble 1 egg with a little milk (from allowance). Serve in 1 toasted wholemeal pitta bread. Enjoy with 150ml fresh orange juice.

Lunch: Cheese and Vegetable Quesadillas

Heat through ¼ chopped red pepper, ¼ can sweetcorn and 25g frozen peas. Warm 1 wholemeal tortilla in a pan, sprinkle half with 30g reduced fat cheese, top with cooked vegetables. Fold over other half of tortilla, turn over so both sides are browned and cheese is melted. Serve with 4tbsp salsa.

Dinner: Tofu and Vegetable Kebabs with Garlic Baguette

Prepare 125g tofu, cut into bite-sized cubes, drizzle with 2tbsp low fat dressing and leave to to marinate (20mins or overnight). Thread tofu onto skewers with 6 cherry tomatoes, ½ pepper, ½ courgette, and ½ red onion. Grill and serve with 60g French stick, lightly toasted and rubbed with cut garlic clove.

~ Day 17 ~

Breakfast: Kiwi and Mango Yoghurt Pots with Chia Seeds

Soak chia seeds in milk (from allowance) as per packet instructions. Mix with 100g low fat Greek yoghurt. Make up pots with 2 peeled and sliced kiwis, layered with chia yoghurt mix and topped with mango chunks (from ½ mango).

Lunch: Vegetable and Houmous Wraps

Fill 1 wholemeal tortilla wrap with 2 tbsp houmous and vegetable crudites (made from ¼ cucumber, ½ carrot and ½ yellow pepper).

Dinner: Quick Pasta and Meatballs

Season 100g extra lean beef mince and form into 6 meatballs. Dry fry until golden brown and cooked through.. Add 1 crushed clove garlic, ¼ finely diced onion, 1tsp balsamic vinegar, 1tsp tomato puree and ½ can chopped tomatoes. Bring to boil and simmer until thickened to liking. Serve with 75g whole wheat pasta (dry weight).

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~ Day 18 ~

Breakfast: Summer Berry Smoothie

Make a berry smoothie using 100g low fat natural yoghurt, 20g blackberries, 50 blueberries, 10 raspberries and 6 strawberries. For a creamier smoothie add 1 banana (or save to eat as a snack).

Lunch: Ready Made Sushi

250g pack of Ready Made Sushi from supermarket (approx 400 calories)

Dinner: Stuffed Peppers with Cous Cous

Prepare 30g cous cous (dry weight). Combine 6 sliced ½ clove crushed garlic, black olives, 3 sliced sundried tomatoes, 30g feta cheese. Season to taste. Slice 1 red pepper in half and fill each half with the cous cous mixture. Drizzle each half with ½ tsp of olive oil. Cook at 200C for 15 minutes, or until piping hot all the way through. Serve with 50g baby spinach leaves.

~ Day 19 ~

Breakfast: English Muffin with Jam and Fresh Strawberries

1 toasted English muffin with 2tbsp strawberry jam. Plus 6 strawberries.

Lunch: Pasta with Pesto and Tomatoes

75g whole wheat pasta (dry weight) mixed with 1tbsp pesto sauce, 6 cherry tomatoes and 1tbsp parmesan cheese.

Dinner: Poached Egg and Avocado on Toast

1 slice wholemeal bread topped with 90g baby spinach, 25g peas, ½ sliced avocado and 1 poached egg. Enjoy with 150ml fresh orange juice.

~ Day 20 ~

Breakfast: Egg and Bacon with Toast

4 grilled slices streaky bacon with 1 dry-fried egg and 1 slice wholemeal toast.

Lunch: Tzatziki with Pitta and Crudites

4tbsp tzatziki with 1 wholemeal pitta and vegetable crudites (made from 1 carrot and ¼ cucumber). Plus 1 banana.

Dinner: Lasagne Ready Meal

400 calorie ready meal of your choice.

~ Day 21 ~

Breakfast: Banana Smoothie

Smoothie made from 2 bananas, 100g low fat natural yoghurt and milk (from allowance)

Lunch: Ham and Cheese Omelette with Cherry Tomatoes

Omelette made from 2 eggs cooked in 1tsp olive oil, filled with 30g reduced fat cheese and 4 slices wafter thin ham. Serve with 1 tomato and 1 slice wholemeal bread.

Dinner: Honeyed Chicken Breast with New Potatoes and Salad

1 grilled chicken breast glazed with 1tsp honey. Serve with 180g baby new potatoes and salad (made from 4 lettuce leave, ¼ cucumber, 6 cherry tomatoes and 1tbsp low fat dressing).

You can use the toools in WLR to swap things around and get loads of additional calorie-counted meal and snack ideas.

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~ Save Snacks ~

(100 calories)

  • 2 crispbreads with 1tbsp low-fat soft cheese and 1 sliced tomato
  • 1 sachet low-calorie instant hot chocolate drink and 1 small chocolate chip cookie
  • 1 apple and 1 peach
  • 1 small pot low-fat fruit yoghurt and 1 apple
  • 1 toasted crumpet with 1tsp low-fat spread
  • fruit salad made from 10 seedless grapes, 1 kiwi fruit and 10 strawberries
  • 1 French Fancy
  • 5 Jelly Babies
  • 6 marshmallows
  • 1 small glass red or dry white wine
  • 2 single gins with slimline tonic
  • 2 single vodkas with diet lemonade
  • 1 bottle Diet Bacardi Breezer

~ Splurge Snacks ~

(250 calories)

  • 2 slices wholemeal toast with 2tsp each of low-fat spread and jam plus a bowl of raspberries
  • 1 wholemeal pitta bread with 8tbsp reduced-calorie coleslaw and salad
  • banana sandwich made from 2 slices wholemeal bread, 1tsp low-fat spread and 1 small banana
  • fruit salad made from 1 small banana, 1 pear and 1 apple with 1 pot fat-free fruit yoghurt
  • 1 wholemeal pitta bread filled with 1 grilled rasher lean back bacon and 2 sliced tomatoes
  • 1 regular-sized bar of chocolate
  • 1 wholemeal fruit scone with 2tsp low-fat spread and 1 sachet low-calorie hot chocolate drink
  • 1 jam doughnut
  • 1 small packet of crisps and a 2-finger Kit Kat
  • 1 small croissant with 2tsp marmalade
  • 1 toasted bagel with 2tbsp low-fat soft cheese and 1 sliced tomato

More Easy Diets to Follow

  • The Working Person’s Diet Plan
  • Supermarket Chefs are wlr’s super easy diet plans – great if ready meals suit you. We currently have plans for Tesco, Waitrose, M&S and Sainsbury’s

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone’s needs are ‘average’, so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

Start a Free Trial Today

You can follow our Summer Shorts plan or use the planning tools in WLR to create your own diet plan – an interesting thing to do! Click the My Diet Plans button in your Food Diary – you can try it free for 24 hours

Take our FREE trial “

30 day slim down

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