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June Challenge

June 2023 30 Day Exercise Challenge

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Join our 30 Day Exercise Challenge, June 1-30, 2023. This is a challenge that EVERYONE can participate in, regardless of your level of fitness. How? You get to choose your exercise routine! Walking, running, weight training, HIIT, Zumba, yoga, etc. You’ll find this month’s 30-day tracking calendar below ⬇️. Print it out, and you are all set. (NO signup is required.)

Woman exercising

Goals: Work out at least five days a week and join our daily online check-in for accountability.

  • Work at your own pace.* Exercise for a minimum of 30 minutes per workout.
  • Active Rest Days: On your rest days, take 15-20 minutes to stretch, do yoga, do pilates, or take a walk. Do something physical but relaxing.
  • Stay hydrated: Drink at least 64 oz of water each day. If you drink much more than that or much less due to medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • Do what works for YOU: Work out more than five days a week if that is your usual routine. If you can only work out for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you choose a goal and a workout routine that fits your current fitness level.

How can you join us? Join the Daily Check-in!

During the challenge, we will post a check-in post in our Facebook group and on Instagram every evening at 7:00 pm EST. Leave a comment and share whether you had a workout day or a rest day. (Note: Please answer all of the FB group entry questions if you’d like to become a group member.) 

Woman exercising at home

Clean Eating Guide E-book

What should you eat during this challenge? If you have a nutrition plan/diet that is working for you, stick with it. If you don’t have a plan, start with the basics – Clean up your eating habits and eat more healthy, whole foods. If you would like to learn how to cut out processed food and fast food while not feeling deprived, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss. “

exercise calendar image

Ready to join us?

1. Print out the Daily Tracking Calendar (PDF file) and track your workout progress for 30 days.

2. Check-in Nightly on Facebook or Instagram for accountability – 7:00 pm EST

3. Share your Exercise Selfies with the challenge hashtag

  • Use the Challenge Hashtag #BWLW30 when you post your workout selfies.

4. Leave a comment below and tell us why you are joining the challenge.

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries, or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.

BWLW’s June 2021 Workout Challenge

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Let’s work out for a minimum of 21 days during June 2021. This is a very flexible challenge. You choose the 21 days, and you choose the workouts. No excuses!

You’ll find the daily tracking calendar for June below. Include the Exercise of the Day listed in the calendar as part of your regularly scheduled workout for that day, or complete the daily task in addition to your workout. Work out at your own pace.

This challenge is all about Consistency. We want you to make fitness a priority in June and commit to working out on a regular basis. Many of us fell out of a routine of going to the gym and being active during the lockdowns. Now is a great time to get back on track. Work out at home, at the gym, outside… just get active.

We will post a daily encouragement post every morning, June 1 – 21, on Facebook and Instagram. We would love to get your feedback and hear about how you are doing during the challenge. 

Goals:

  • Exercise for at least 21 days during the month of June and keep track of your workouts. (minimum of 30 minutes per workout.)
  • If the Exercise of the Day is not an exercise you can do, pick another exercise. (We have posted videos of all the exercises.)
  • We suggest that you take at least one rest day per week.
  • Stay hydrated: Drink at least 64 oz of water each day. (If you drink much more than that or have medical limitations (due to kidney issues or other ailments), that’s ok. Do what works best for you.)

Clean Eating Guide E-book

What should you eat during this challenge? If you have a nutrition plan/diet that is working for you, stick with it. If you don’t have a plan, start with the basics – Clean up your eating habits and eat more healthy, whole foods. If you would like to learn how to cut out processed food and fast food while not feeling deprived, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss“.

Get this month’s printable calendar. (PDF file)

Leave a comment below and tell us why you are joining this month’s challenge.

Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

Exercises – BWLW’s June 2021 Workout Challenge

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Here is the list of exercises for BWLW’s June 2021 Workout Challenge. We’ve also included variations and modified versions of some of the moves.

Jumping Jacks – Regular or Modified

Mountain Climbers – Regular

Mountain Climbers – Modified for Beginners

Plank

Bodyweight Squats

Push ups

Side Skaters

Jump Squats

Split Squat

Variation Standing Elbow/Knee Crunch

Hip Thrusts

Walking Lunges

Variation – Pulsing Lunges

Burpees

Wall Sit

Glute Bridges

Calf Raises

Calf Raises with a Step

Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

June 2020 Exercise Challenge

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Goal: Exercise at least 5 days a week and increase the intensity of your workouts.

Shout out to EVERYONE who joined our May Exercise Challenge. We are going to focus on exercise again in June 2020, but this time we want you to challenge you to increase the intensity of your workouts. 
June 1 – June 21, 2020

Leave a comment below and tell us why you are joining this month’s challenge.

How can you ramp up the intensity?

  • Work out for longer periods of time.
  • Switch to more intense forms of exercise: HIIT, jogging, biking, walking up hill/on an incline, running, jumping rope, etc. Add weight/resistance or compound movements to your workouts.
  • Go from beginner workouts to intermediate, or from intermediate to advanced workouts.
  • Try plyometric exercises, like squat jumps, burpees and and tuck jumps.

The Basics:

  • Work at your own pace. You know your body and what works for you.
  • Exercise for a minimum of 30 minutes per workout.
  • Your choice of exercise: Walking, running, weight training, HIIT, Zumba, etc.
  • Stay hydrated: Drink at least 64 oz of water each day. (…unless you have medical limitations due to kidney issues or other ailments)
  • Feel free to workout more than 5 days a week if that is your usual routine.

Note: If you can only workout for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.

Update Aug 2020 – This challenge calendar is no longer available. Please check out the details of our current month’s challenge.

How can you join us?

1. Print out the Tracking Calendar today. (PDF file)

2. Leave a comment below and let us know why you are joining this month’s challenge.

3. Check in Nightly on Facebook or Instagram for accountability!

4. Share your Exercise Selfies with the challenge hashtag

  • Use the Challenge Hashtag #BWLW21 when you post workout selfies.

Have you signed up for our email list? Do it today and never miss a monthly challenge.

 
 
 

We respect your email privacy

 

Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

June Food Journal Challenge

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June Food Journal Challenge

During the month of June, the Black Women Losing Weight sisterhood will focus on Food Journaling to answer a very important question:

What are you REALLY eating?

Challenge Goal: Keep a journal of EVERYTHING you eat and drink for 3 WEEKS – June 1 – 21, 2019. This is a very powerful, self guided challenge that requires daily action.

This month is all about really looking at the food we are putting in our mouths and being able to make food choices that work in favor of our weight loss and health goals, not against them. People tell me all the time about how they are working out consistently and not losing weight. They tell me about how they have made positive changes, like cutting back on junk food, drinking green smoothies or adding more fresh fruits/veggies to their diet,…but they have not dropped pounds. Most of the time, the issue is that they really don’t know how much food they are eating and what makes up with food they are eating. They may think that they have made sufficient changes but they are overeating, eating too much highly processed food or eating food that doesn’t work with their bodies (i.e. blood sugar issues, food allergies, etc). This month we will work to investigate our eating habits and start making practical changes.

Bottomline: If you want to get results by the end of 2019, you really have to understand what is going into your body. This challenge will help you do just that.

How can you join us? – No Sign Up required

  1. Decide on Your Method of Journaling. You can use a free mobile app, like Loseit or FatSecret. You can use a free website, like MyFitnessPal or SparkPeople (these are apps as well). You can keep your journal on paper using a notebook or journal, but you will need to look up the nutrition information for what you consume and add it to your written record.
  2. Record everything you eat and drink. 
  3. Commit to Checking-In every evening with the BWLW community for 3 weeks. We will post a Check-In post on our Facebook page and Instagram every evening at 7pm (Eastern Standard Time). After dinner, visit one of our profiles and tell us what you ate that day. Feel free to share photos of your food as well. #BWLWJun
  4. Commit to Honesty. This challenge doesn’t work if you lie to yourself or lie in your daily check-ins. You need to know what you are eating and drinking if you are going to release the weight and properly fuel your body. There is no getting around that. This challenge isn’t about being perfect, it’s about being accountable. #nojudgement

Challenge Instructions

Week 1 – June 1-7, 2019 Record everything you drink and everything you eat. (Don’t forget about snacks, cream in your coffee, etc.) Try not to judge your choices. Just eat the way you’ve been eating. If you have recently begun a diet, eating plan or weight loss program, continue to follow it. This will serve as a benchmark from which you can improve. 

On Day 7 of week 1, visit www.freedieting.com and use their Calorie Calculator to create a daily calorie goal. They also have a Macro Calculator if you want to track carbs, fat and protein along with calories. (There are many calculators and guides out there when it comes to deciding on calorie or macros counts, so if you already have a preference feel free to use a different site, app, etc)

Take a look at the last 7 days of eating and really be real with yourself. What areas need improvement? Are you drinking way too many of your calories? Are carbs making up more than 60% of your diet? Are you eating enough protein? Are you eating more healthy foods or unhealthy foods?

Week 2 – June 8-21, 2019 – For the next 14 days, you will attempt to improve your eating habits and compare your calorie/nutrient counts with what the calculator suggested. Keep track of the amount of calories, fat, carbs, protein and sugar in what you are eating so that you gain a greater understanding of what is really going into your diet. Look at the food labels on the foods you eat and really start investigating the ingredients and nutrient counts. If you are using a paper or photo journal, use a calorie counting site, like calorieking.com, to get calorie/nutrient counts and information on foods that don’t have labels.

We encourage you to consider eating clean during the final 2 weeks of the challenge. What is Clean Eating? When you eat clean you’ll be eating more unprocessed, whole foods that are prepared or cooked in healthy ways. We are talking about fresh fruits, fresh vegetables, lean meats, meat substitutes, whole grains, lots of water, healthy dairy, homemade smoothies and fresh juice. You will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), and foods with preservatives, toxins, dyes, saturated fat, and trans fat. You will likely be doing things like doing more cooking at home, eating more veggies, looking for healthy snacks, etc. More info…

Resources – There are lots of resources out there that can help you stay on track with your eating habits. Here are a few…

Clean Eating

Keto

Vegan/Vegetarian/Plant Based

If you are eating according to another method/diet, like low carb, paleo, pescatarian, etc… do what works for you during this challenge. Just make the healthiest choices you can and keep track of how much you are eating.

Let’s keep one another accountable to our collective commitment this month. Let’s support each other and give encouragement to those who need it. Changing your eating habits can be hard, but you CAN do it. Don’t forget to check-in daily.

Are you In? Leave a comment below and let us know why you are joining our June Food Journal Challenge.

June Challenge – 15 Day Focus and Transform Journal Challenge

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Welcome to Black Women Losing Weight’s June 2018 Challenge! It’s time to focus and transform.

woman writing
Grab your journal or notebook. You’ll also need your laptop, iPad, phone, etc. for research.

Challenge Goal: Spend 15 days taking a deep dive into why you want to change your lifestyle and what may be keeping you from reaching your goals (beyond just food and fitness). This month, we will explore the factors that are hindering our happiness and keeping us from being consistent when it comes to healthy habits. This self guided challenge will begin on June 1st. (No sign up required – We will check-in every evening on Facebook and Instagram – June 1 – 15)

You’ll find detailed instructions for each journal entry below. We’ve also provided a printable calendar.

You’ll need a journal/notebook for this challenge. Consider buying a special journal with something inspirational on the cover, or one with beautiful pages. Our hope is that this journal with be a catalyst in your exploration of your motivations, habits and what drives you. We want you to dig through the challenging areas of life, find your strength and find the solutions that you seek. We want you to take action and get lasting results. 

During this challenge…

  • Don’t be afraid to be uncomfortable. – Take a break from your comfort zone and allow yourself to be challenged. Be open to seeking out new ideas and researching new answers.
  • Connect to a higher power – You may be faced with some painful or stressful thoughts, concepts and/or memories during this time. Things like prayer, meditation or devotional reading can help. Do what works for you.
  • Cut back on any foods or drinks that you have an unhealthy relationship with. – These foods may be numbing your senses and helping you to ignore your feelings. You need to investigate some potentially uncomfortable places and feel some uncomfortable feelings during this challenge. Don’t numb yourself.

We also encourage you to join our June DietBet if you need an extra boost of motivation.

Click to Tweet: “I joined the 15 Day Focus and Transform Journal Challenge hosted by @blackweightloss! #BWLW #focused #ready“

june journal challenge

(Download the Printable Calendar – PDF)

Daily Journal Entry Instructions

  1. Each day, you will start your journal entry by answering this question:
    What do I want this day to bring? – Set an intention for the day. (Examples: Peace, contentment, a raise, safe travels, greater focus, more energy, clarity, opportunities, love, etc.)
  2. Next, you will complete the daily task. Here is the task list: 

Day 1 – You have goals, but are they S.M.A.R.T? – Write down your goals in your journal and break them down according to the S.M.A.R.T goals protocol.

  • Specific – What do you want to do exactly? Make your goals specific and not vague. For example: “I will lose weight this year.” vs. “I will lose 30 pounds in the next 5 months.”
  • Measurable – How will you know when you’ve reached your goal? You can get on scale or use progress photos to measure your weight loss, but what about your other goals? Examples: Will you need to have blood work done to know whether your health has improved? Will you need to keep a journal of your eating habits to find out if your stress eating has improved?
  • Attainable – Are your goals realistic? Here are some questions you could ask yourself; Are you setting yourself up for failure by focusing on unrealistic time frames and striving for quick results. Are you setting your goals too low and not challenging yourself? Are you truly willing to do what you will have to do to reach your stated goals? (This is an area where research is your friend. Look for answers online.)
  • Relevant – How does this goal fit into your overall lifestyle? Does the goal make sense when it comes to family life, work life, other goals and responsibilities? For example: If you know that you have a busy schedule, should you make a goal to go to the gym 6 days a week, or would it make more sense to workout at home?
  • Time-Sensitive – Does your goal have a starting date and an end date? Are your time frames realistic? How does time-management and planning figure into you reaching your goal?

Day 2 – Give yourself some credit. – Make a list of all the ways you are currently working to not only lose weight or get fit, but to improve your life in general. Recommit to these actions if you need to.

Day 3 – Make a list of at least 4 new practical actions you will commit to for the next 12 days that will help you get closer to your goals. – What are the habits you need to get rid of and replace with more positive habits? Here are some examples of the questions you may ask yourself:

  • What negative thought patterns do I need to break?
  • Do I need to create a shopping list before I go food shopping?
  • Should I start meal prepping on Sundays?
  • Should I mix up my workout routine with some new moves?

Day 4 – Make a list of the unhealthy foods you need to give up. Then, take some time to think of the reasons why you don’t want to let go of these foods. Take time to explore your reasons in your journal.

  • How do they make you feel?
  • Are they connected to happy memories or loved ones?
  • Do these foods love and comfort you? Do you have a connection to these foods, beyond just taste

Day 5 – Make a “Makes Me Happy” list.– Create a list in your journal of the things that make you happy. During the course of the next 12 days of this challenge, commit to enjoy at least 5 of these things. For example:

  • What do you love to do?
  • What places do you love to go?
  • What books do you love to read?
  • What experiences make you happy?

Day 6 – Make a list of the healthy foods you’re not eating.– Ask yourself the question: If you know these foods are beneficial, why are you not eating these foods? Preference, cost, etc.? If there are hinderances, how can you overcome them? There are solutions, like new recipes, shopping with coupons, spending less money on unhealthy foods, etc.

Day 7 – Why is your health important? – Write in your journal about how health issues/disease is impacting your life? If you don’t have any current health issues, consider how illness, disease or unhealthy lifestyles have impacted your friends, family or loved ones.

  • How would your family be impacted if you became ill due to unhealthy choices or habits?
  • How will your family benefit from you living a healthier lifestyle?

Day 8 – Create a list of 10 healthy recipes that you will try in the next 30 days.– Create a new bookmark folder in your web browser and save the 10 links. Also, write down the name of each recipe in your journal. As you prepare each recipe, return to your journal and write down the date that you ate each meal. Prepare at least 2 of these recipes during the rest of this challenge.

Day 9 – Clean out your closet and make a list of 5 outfits in your wardrobe that make you feel beautiful. – Are you wearing clothes that don’t fit? Are you holding on to clothes that are too big… maybe out of a fear that you will gain the weight back? It is time to do some spring cleaning. There are lots of organizations you can donate to and help others.

Day 10 – Make a list of all the people who support you.– Buy blank thank you cards and give at least 3 of these people a handwritten note of thanks.

Day 11 – Make a list of at least 6 excuses you’ve used in the past to avoid any of the following;

  • eating right
  • exercising
  • making yourself a priority
  • going to the doctor
  • losing weight

Make a commitment today to stop using those excuses going forward.

Day 12 – Write a congratulations letter to yourself expressing how happy and proud you will be when you reach your goals.– Take a current photo to go along with the letter. Put the letter and photo in an envelope and tape it to the back of your journal/notebook for safe keeping.

Day 13 – Is social media helping you or hindering you?– Create a “pros and cons” list in your journal and list how social media is helping or hurting you.

  • Are the social media profiles you follow adding to your life?
  • Do you feel less than because you don’t look like the fitness and health influencers you follow, or do they inspire you to do better?
  • Do you need to take a break from social media in general because it stresses you out?

Day 14 – What is stressing you out? What is causing you physical or mental pain?– 1) Make a list and be very, very honest with yourself. 2) Make a list of possible solutions that can relieve your stress and pain.

For many people, overeating and an unhealthy lifestyle is just a symptom of an unhappy and/or stressful life. You may be dealing with the aftermath of a painful past. You may have a serious medical problem. You may feel stuck in a terrible relationship. You may be unhappy with your job or stressed out by the demands of raising a family. Healthy eating habits and fitness may make you feel better, but ultimately you need to deal with the issues in your life to achieve true freedom. There are many ways to get help, including self-help books, seeing a medical specialist, going to church, working with a counselor/therapist, meditation, etc. Do the work and figure out what works for you. (Again, seek professional help if you need it. There is no shame in making yourself a priority.)

Day 15 – What do you love about yourself?– Make a list of all the wonderful things you do and describe how great you are. Examples:

  • I am beautiful.
  • I am smart.
  • I am loveable.
  • I am worthy of the best.
  • I’m an overcomer
  • I am capable.
  • I care about others.
  • I have an awesome sense of style

Thank you so much for joining our June Challenge!

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June 30 Day Step Goal Challenge

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June Challenge 2017

This is a very straight forward, yet powerful, challenge. We are giving you a daily step goal (minimum – maximum) and challenging you to complete a daily task. You’ll find the printable daily checklist below.

No sign up required – Check-in Daily on our Facebook page or Facebook group.

  • Walking, jogging, running… it’s up to you to decide how to get your steps in.
  • You’ll need a fitness tracker, pedometer or a mobile app that tracks your steps via your phone. If you have a Fitbit, join our FitBit Group.
  • You’ll need a notebook or journal to complete some of the daily tasks.

Recommended Reading: The Whole 30 by Melissa and Dallas Hartwig
Recommended Viewing: Fed Up and Forks Over Knives (Documentaries available on Netflix, Hulu, etc)

We want you to work at your own pace and do what is comfortable for your fitness level. This isn’t a competition and it’s not about perfection. It’s about challenging yourself to do the work. If all you can do is 15 minutes of walking, then let that be your starting point. No judgement.

Challenge CHECKLIST: Download the Challenge Checklist today. (No longer available)

Leave a comment below and tell us why you are committed to completing this month’s challenge.

Record the number of steps you’ve done each day to keep track of your progress. Check off each task you’ve completed.

june challenge calendar

If you haven’t signed up already, join our email list by June 13th to be eligible for this month’s giveaway. On June 15th, we will give away three $30 Amazon gift cards. Three winners will be chosen at random from our list.






dietbet articleTip: If weather or time is a challenge, consider Leslie Samson’s walking workout DVD series.

Bonus: Join our June Dietbet – This month’s DietBet starts on June 5th with a $30 Bet – Lose to win! Lose 4% of your weight in 4 weeks and spilt the pot with other participants who have done the same. Photo weigh-in June 3rd – 5th. We’ve hosted 3500+ Dietbetters who have placed over $109,000 in bets and lost more than 20,000 pounds.

Disclaimer* Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Do not attempt if you are pregnant or could become pregnant. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, STOP.

This post includes affiliate links. That means that is you make a purchase, we receive a small part of the purchase price. It’s one of the ways we keep the lights on.

Jumpstart June DietBet

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its a win win

Lose to Win! We are looking for 150+ people to who would like to be a part of our June DietBet Pool. The bet is $30 and everyone who releases 4% of their weight splits the pot. We also post meal ideas, workouts and encourage one another on the challenge message board.

dietbetOur June DietBet begins on May 29th with a photo weigh-in May 27-29. 

Our 2457 DietBet participants have lost a total of 13,589 pounds and placed over $75,055 in bets! The winners of our April/May 2016 DietBet saw a 88.9% return on their bet.

Do you need a push? Has your willpower and drive to create the healthy life you deserve fallen off? Is 4% of your weight a reasonable goal for the month? If this sounds like you, we’ve got the accountability and motivation you’ve been looking for. It’s time to get on track with your goals and take action this summer. Join Us Today!

3 Bonus Giveaways!

Three people will be chosen at random from the DietBet participants to win one of these three gifts. You must be signed up and have your weigh-in submitted by 11:59 pm EST on May 29th to be eligible.

  • 30 DietBet points (to be used in a future bet)
  • One $30 Amazon gift card
  • One NutriBullet high speed blender

Here is how the DietBet works…

  1. Sign up on Black Women Losing Weight Diet Page
  2. Create your profile (if you don’t have one already) and add $30 in the collective pot.
  3. Submit your Photo Weigh-in.
  4. Put in the Work: Work for 4 weeks to eat healthy, workout and do all the things that contribute you releasing the pounds.
  5. Reach the goal of losing 4% of your body weight.
  6. Submit your Photo Weigh-in for verification if you’ve lost 4%.
  7. When you reach your goal by the end of the Dietbet, you will split the pot of money with everyone else who’s also reached the goal!

Check out these DietBet FAQs for more info.

Leave a comment below and let us know if you are up for the challenge!

June 2015: Cook Meals and Cut Sugar Challenge

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june 2015 challenge Hey Ladies, Our June Challenge is very straight forward!

Suggested
Reading

*affiliate links

BWLW is challenging you to cook and prepare more of your own meals and cut out as much sugar as you can from your daily meals.  Cooking meals may seem like a simple thing, but many people are just grabbing food on the go and eating out a lot, which makes weight loss more challenging.  If not, we are eating a lot of prepackaged or frozen foods that are full of preservatives and additives to keep them fresh.

Why cut out processed and refined sugar? Sugar raises your blood sugar, but it also affects insulin, which is key to body fat storage. It’s important that you really understand how sugar can negatively affect your health.  I’m suggesting that you READ and take time do to some real research this month.  Invest in your health! I’m sure that you will come to understand that added sugars are not something you need in abundance in your life.

How can you join? Check out all the details below then leave a comment and tell us what parts of the challenge you are committing to.  

Disclaimer: Do not try this challenge without speaking with a doctor if you have chronic health issues, especially if you are dealing with diabetes or pre-diabtes. Reducing sugar will affect your insulin levels and it’s important that you know how that will affect you.

Part #1 – Cook More Meals

When you cook more, you have more CONTROL over what is going into your body and you can better control your weight.  There is no one size fits all eating plan that works for everyone, so we want you to cook the meals that work for you (Vegan, Low carb, Paleo, Eating in Moderation, ect).  We also want to see what you are cooking so check out the Photo Accountability part of this challenge below.

  • You are committing to cook at least 2 of your meals a day (breakfast, lunch or dinner) for a minimum of 4 days during the week.  That’s just 8 home cooked meals a week minimum.  You can go the extra mile and cook even more meals, but this is the minimum we are challenging you to do.
  • Simple recipes, like smoothies and non-microwaved oatmeal with fresh fruit, count as well.
  • You need to have an understanding of how many calories and nutrients you should be eating each day to avoid overeating and lose weight. If you don’t have a ballpark number in mind, use myfitnesspal.com‘s calculator as a general guide.
  • Use free sites like myfitnesspal.com and swole.me to determine how many calories and how much nutrition is in the ingredients and recipes you use.

Part 2: Avoid sugar all month.

Cutting out processed, refined sugar can help you avoid extra, empty calories as well as regulate blood sugar and insulin levels. It is also very addictive and many people feel like drug addicts when they try to cut out processed sugar.  This will not be easy, so focus on Progress not Perfection.  If you eat some sugar this month, it’s not the end of the world…just cut it out in your next meal/snack and more on.  The goal is to see if cutting out sugars makes you feel better and helps you to lose weight.

Want Sweet? – Eat sweet fruits and carrots when you want something sweet.  Have all the fruit you want, because it’s full of fiber and nutrients…not just empty calories.  You can also have honey, natural maple syrup, stevia and agave nectar (agave has a low glycemic index) in moderation as sweeteners.

Check all Food Labels – Processed sugar is not always listed as sugar or corn syrup.  Here are some common names for sugar that you should avoid.

Check out our suggested foods list at the end of this post.

Agave nectar
Barley malt
Beet sugar
Blackstrap molasses
Brown sugar
Cane crystals
Cane juice
Cane sugar
Caramel
Corn syrup
Corn sweetener		 Date sugar
Dextrin
Dextrose
Evaporated cane juice
Ethyl Maltol
Fructose
Fruit juice concentrate
Galactose
Glucose
Granulated sugar
Grape sugar		 Grape juice concentrate
High-fructose corn Syrup
Honey
Icing sugar
Lactose
Malt syrup
Maltodextrin
Maltose
Mannitol
Maple syrup
Molasses		 Organic raw sugar
Powdered sugar
Raw sugar
Rice Syrup
Sorbitol
Sorghum syrup
Sucrose
Sugar Alcohol
Syrup Syrup
Table sugar
Turbinado sugar

Tips

  • No soda, diet drinks or store bought juice/smoothie drinks (no pasteurized fruit juice).
  • Focus on eating a lean protein paired with vegetables, whole grains and/or beans for your main daily meals.  Have fruit and nuts for snacks, as well as homemade smoothies and protein shakes.
  • Eat at least 3-4 meals a day to avoid being hungry and giving in to cravings.
  • Don’t let more than 4 hours go by without a meal between 7 am and 8pm.
  • Eat 1-2 healthy snacks between meals, like baby carrots, unsweetened greek yogurt with fruit/honey, nuts, green smoothies, or fresh fruit.
  • Along with straight up sugars, reduce the amount of “white” carbs that you eat or avoid them all together – white bread and white rice
  • Don’t drink your calories. What you drink counts too! Drink water, tea and unsweetened drinks.

Bonus: Instagram Photo Accountability – Use our hashtag #BWLWJune
Let’s follow each other and connect. We do this to keep ourselves accountable for the ACTIONS required to reach our goals. Do the Work and Show us the Proof. What kinds of photos should you post?  

  • Photos of what you’re eating – meals and snacks
  • Recipe photos and links
  • Smoothie Photos
  • Photos of recipes you want to try
  • Photos of your meal prepping
  • Photos from the grocery store
  • Photos from when you are eating out with friends and family

When you post your comment below to let us know you are joining the challenge, include your Instagram name so that we can follow you.  You can find us at @blackwomenlosingweight

Suggested Foods List: A lot of people say, “Sugar is in everything! What am I going to eat if I take that out of my diet?”  Eating lots of healthy protein and fiber will help control sugar cravings. These are just suggestions and not an exhaustive list of what you may eat…everyone has different tastes, food allergies and needs.

Protein
lean ground beef
sirloin
tenderloin
top loin
top round
pork tenderloin
ham
turkey
chicken breast
all fish
eggs/egg whites
protein powder
all seafood
soy
tofu
seitan
veggie protein
sources		 Beans Grains
and Nuts
black beans
black eyed peas
canneloni beans
chickpeas
kidney beans
lentils
soy beans
split peas
white beans
navy beans
lima beans
Italian beans
Hummus
Edamame
All Nuts are ok
Brown or wild rice
Quinoa
Barley
Buckwheat
Oats
Popcorn
Rice cakes
Soba noodles
Chia seeds		 Vegetables
artichokes
asparagus
green beans
broccoli
bok choy
cabbage
cauliflower
celery
collard greens
cucumbers
eggplant
lettuce
tomatoes
V-8 juice
mushrooms
okra
onion
pickles
peppers
radishes
rhubarbs
snow peas
spinach
sprouts
squash
zucchini		 Low Glycemic
Index
Fruits
Berries
Cherries
Apples
Pears
Peaches
Apricots
Grapefruit
Figs
Prunes
Plums
Raisins
Kiwi
Oranges
Grapes
WatermelonDairy &
Nut Milk
Eat unsweetened
dairy and
nut milk
products.

In moderation: Whole grain bread, low sugar granola, pasta and cereal – in moderation.  Look for unbleached grain products. Flours – Spelt, Whole Wheat, Oat, Rice or Quinoa flour.

 

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