21 Day Challenge for Fitness and Weight Loss

The 21 Day Challenge is a simple approach to healthy living. It creates good habits for max results without starving or working out for hours.

If you’re struggling to lose belly fat, hit a weight loss plateau or just can’t stay motivated – we are here to help.

21 day diet challenge

In just 21 days, our 5 challengers lost a total of 29.5 lbs!

The winner lost 3.4% body fat in 21 days! Can you imagine?

If you join us, I know you can do the same. The program is designed to help you lose weight, burn fat and also teach you healthy habits you can use for a lifetime.

We live and preach a healthy balanced life; therefore, no food is ever off limits and the habits.

During the challenge, we’ll teach you habits that can easily be worked into time with friends and family. You can be more fit, happy and energetic without severely restricting yourself with crazy diets.

What should you expect from the 21-day Challenge?

  • an easy-to-follow plan
  • custom plan for your goals
  • simple meal ideas
  • amazing online support
  • no food is completely off limits

21 day diet challenge

Within 21 Days you’ll have…

  • more energy
  • fewer cravings (seriously)
  • weight loss
  • amazing results
  • education on building healthy habits

Clients have told us they experience more energy and less stress during the challenge as well. As a consequence, they also sleep better.

Our goal is to create a simple plan that works with your busy life and goals.

We can help you find a simple plan to get active and make small changes in your lifestyle to improve your health, or we can help tailor in your workouts and nutrition to get shredded.

If you’re not sure about applying for our challenge then check out the 21 Day Fix. It’s a great program as well.

21 Day Challenge Before and After Pictures

21 day diet challenge 21 day diet challenge21 day diet challenge 21 day diet challenge 21 day diet challenge 21 day diet challenge

21 day diet challenge
8 Weeks of Workouts and Nutrition Above

These are our real friends’ and clients’ 21 Day Challenge results. Some did a few rounds because it is something you can stick with long-term versus a quick fix.

This program works for any age or any lifestyle. We tailor the plan to your needs when you apply to help you find a program that fits you!

Why does the 21 Day Challenge Group Get Results?

The 21 Day Challenge focuses on healthy habits that will kick start your results and continue to help you see progress long after the challenge is complete.

Customized meal plan & workouts to fit your time, preferences and goals.

Ultimate accountability from real people that will kick your motivation into overdrive

Each workout is 30 minutes so even busy people can schedule it into their day

We’ll find what works for YOU. The type of workouts are based on your preferences so if you hate working out, you might be dancing. 

You have a PLAN. You know if you don’t plan, you plan to fail. During these 21 days, your nutrition and exercise schedule is all laid out for you and your goals.

There is a small financial investment to gain access to our challenge. We do ask about your budget in the application and also base your plan on it. We also only recommend products we have personally invested in and use daily as well.

21 day diet challenge

What’s included in the 21 Day Challenge?

You will receive everything you need to succeed. We personally help you select a workout and meal plan tailored to you and your goals.

You’ll receive:

  • At least 6 different workouts on DVD that align with your goals
  • A workout calendar outlining when to do them.
  • Workouts are just 30 minutes long and are customized depending on your fitness level and goals.
  • Each workout DVD also includes a modifier.
  • Easy to fix meals and recipes
  • Food plans that are healthy, simple and also family-friendly!
  • Access to our private community with prizes and daily accountability
  • Additional supplementation can be added like a whole vitamin or workout supplements depending on your goals.
  • Lifetime access to our monthly challenges because this isn’t just a 21-day fix! It’s a healthy life!

Sample workout:

2 minute warm-up with jogging, jumping jacks and stretching.

Round 1 – Do each move for 1 minute.

  • Bent Over Row
  • Plank Twist
  • Push Ups
  • Hammer Curl to Shoulder Press

Round 2 – Do each move for 1 minute.

  • Lying Lat Pull Down
  • Circle Crunches
  • Chest Press
  • Straight Leg Scissor Twist
  • Standing Front Raise

After Round 2 – Cool Down (2 Minutes of Stretching)

Of course, we can recommend a different workout if you’re looking for something more fun like dancing, need help with a certain area, or just have a set goal or time limit in mind.

What else should you know?

  • You should plan on working out 5-6 days a week.
  • The length of the workout will depend on your answers in the application, but most are 30 minutes.

21 day diet challenge

21 Day Challenge Diet

We’re focused on getting you the max results for YOUR life and body – this is not a quick-fix or one-size-fits-all challenge.

For the challenge, you will not be put on an extreme detox or low-calorie diet. You’ll be eating lean proteins, healthy fats, good carbs including fruits and veggies.

We typically recommend an 80/20 approach to challengers.

What is the 80/20 Diet?

The 80/20 diet is designed for lasting weight loss versus a quick fix. Yes, you could go into ketosis or carb cycle for a month or so – but what about 3 months down the road?

Read more  Everything You Need to Know About Naturopathy Weight Loss Program

Extreme plans just are unrealistic.

On top of that, they can cause us to yo-yo and create bad habits.

On the other hand, when you know no food is off limits or labeled as “bad” you can live your life and avoid emotional eating.

In our 80/20 diet, we focus on the right portions of healthy food 80% of the time. The other 20% of your food can be whatever you want – as long as it stays to 20%!

On the 80/20 diet, you’re able to still lose weight while living your life. You make smart, but simple healthy choices.

With this mindset, you can have a glass of wine, a candy bar, or anything under 250 calories daily even during the challenge!

You could also choose to do 1 cheat meal a week instead.

We go into detail on the 80/20 meal plan on our healthy eating guide as well.

We can also give you an “Extreme” plan which includes harder workouts and dialed in nutrition for MAX results in 3 weeks.

Do you need a gym membership or to be local to us?

The 21 Day Challenge is hosted completely online.

We check in with you daily using a totally secret, unlisted Facebook group, and you are able to workout in the privacy of your own home. We add you to the group a few days before our start date so you can get ready.

Can you continue after the 21 Days?

Yes! We are all about building a healthy body and balanced life, and that means living a healthy lifestyle.

The 21 Day Challenge will teach you how to eat without depriving yourself of your favorite foods in moderation, how to workout with proper form, and provide you with healthy habits for life.

Once you’ve completed the challenge, you will also receive a lifetime membership to our ongoing private client group with additional challenge groups, prizes, and support.

Who is the 21 Day Challenge Group for?

Anyone! Whether you are wanting to lose weight, tone up, gain muscle mass, or improve your flexibility and focus we can customize a program for you

How do I get started?

Just apply now, and we’ll message you with your recommendations!

21 day diet challenge

If you are thinking this fit workout and simplified eating diet is right for you, please don’t hesitate to apply. There is NO obligation, and we’re also able to work with any fitness level and budget.

Once your application is received, we will email you within 24 hours. It will include a custom outline of your plan. Then you have the choice to go for it or not.

Working out and eating right will take time, dedication, and focus. You can do it though, and we will be there every step of the way!

— Update: 12-03-2023 — cohaitungchi.com found an additional article 21-Day Fat Loss Challenge: It’s All About Inches, Not Pounds from the website betterme.world for the keyword 21 day diet challenge.

Perhaps your wedding, prom, or summer vacation is in 21 days and you need to drop a few dress sizes. Of course, the first thing that will linger in your mind is how fast you ought to drop these pounds. If you go online, you will likely bump into numerous articles on how you can shed even 21 pounds in 21 days. Before you act on these findings, first keep in mind what it takes to lose weight safely.

No matter how urgent it is, the goal should be to lose weight safely. If you adopt a rapid weight loss program, you may end up losing more than just the extra pounds. You just might lose your muscles, water, and bone.

To avoid all this, just try the safe 21-day fat loss challenge. It incorporates various safe weight loss programs that help you lose weight both safely and sustainably. Read on and discover these programs and the pounds that you can drop after this 21-day fat loss challenge.

Does The 21-Day Fat Loss Challenge Work?

Absolutely! The problem is that you may have tried other weight loss challenges and none may have worked before. As such, this too may appear to be a complete and utter lie. Contrary to this, this challenge can certainly help you lose some pounds within these 21 days.

The effectiveness of this 21-day fat loss challenge arises from its incorporation of different weight loss programs. As we all know, cutting out sugar, carbs, or alcohol are not the only mandatory practices for weight loss.

Weight loss calls for a calorie deficit, regular exercise, and the consumption of a nutritious, balanced, and healthy diet. If you do not couple all these altogether, then chances are you will struggle to lose or maintain your weight.

This should tell you that it is possible to lose weight in 21 days. What matters is which practices you incorporate to help you with this. Those practices should be well-rounded, especially if you want to drop specific pounds in these 21 days.

How Much Weight Can You Lose With The 21-Day Fat Loss Challenge?

When it comes to weight loss, you are usually asked to set realistic goals. By this, experts mean you need to set attainable goals. You will see some people aiming to lose 21 or 30 pounds in 21 days. Although it is possible, it is not healthy and therefore not recommended.

Instead, experts advise you aim to lose 1 or 2 pounds weekly (9). Three weeks total to 21 days. Therefore, aim to lose somewhere between 3 to 6 pounds within 21 days. Such a goal should not be strenuous, meaning it is both safe and realistic.

For rapid weight loss you can aim at losing more than this. Again, experts do not recommend this and advise you try such a weight loss program only under medical supervision.

The 21-Day Fat Loss Challenge

The 21-day fat loss challenge is a program that aims at helping you lose pounds within 3 weeks.  You may have seen some 21-day weight loss challenges online. Some may have concentrated solely on dieting, others on exercise or both.

For this program, we will be incorporating various practices to assist you in shedding fat safely and fast. All these practices guarantee you a healthy and sustainable weight loss program. Nonetheless, do consult with your health care provider before you start this challenge.

Usually, experts recommend a weight loss challenge that meets the following criteria (2):

  • Includes an exercise program
  • Is created by an accredited or credentialed professional
  • Advocates for the consumption of nutrient dense and varied foods from all food groups
  • Advocates for portion control
  • Promotes slow and steady fat loss
  • Calls for the design and planning of weight loss meal plans
  • Includes healthy weight loss snacks
  • Calls for a calorie deficit
  • Recommends drinking plenty of water
  • Does not rely on supplements

Read more  How To Lose Weight On a Gluten Free Diet

Our 21-day fat loss challenge meets all these criteria. As such, it will help you lose weight gradually and in a healthy manner. By using it you may be able to fully incorporate it into your life for more steady and long-term results. Let us evaluate various practices emphasized in this challenge.

The 21-Day Fat Loss Challenge Meal Plan

Finding the perfect weight loss diet plan can be daunting and overwhelming. Without professional help, you may feel afraid of adding the wrong food products or using the wrong food measurements in your recipes.

As we all know, making too many poor choices in dieting can account for extra calories that may compromise your fat-loss journey. In this challenge, you are asked first to determine your lifestyle. This is so important because it influences your daily calorie intake.

Weight loss is all about burning more calories than you are consuming. If you know how active you are or what your lifestyle is, you will be able to design a reduced-calorie meal plan. Experts acknowledge that an average woman needs 2, 200 calories daily and men 2, 700 (7).

Working with this average, you must design a meal plan that accounts for fewer calories than these limits. The best weight loss meal plans will promote all food groups. They will not ask you to cut out any one food group.

Instead of this, such plans will contain all food groups to help you attain all your nutrients. Here is a checklist you can use to determine the perfect 21-day meal plan for you:

BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!

  • Is It Realistic?

Like your weight loss goals, your meal plans also have to be practical. Do not go for a keto meal plan when you have never tried one before. Similarly, do not try a vegan meal plan while you know you cannot resist various animal products.

Such small aspects in these meal plans may force you to quit down the line. With this in mind, craft a practical meal plan that incorporates all your favorite meals. Again, it has to be practical in that it accommodates your eating style (8).

If you tend to be quite busy, this probably means that you frequently eat out. In most cases, you have a high chance of ending up making poor eating choices when you eat out. A good meal plan will not restrict you from eating out given such a schedule. Instead of this, it will accommodate your dining-out patterns at least once in a while.

  • Is It Sustainable?

If you want something long-term, then you will need to consider if you can work with such diet plans for the foreseeable future. Do not be willing to only try these weight loss meal plans for the 21 days only. For better weight management, you can embrace them into your lifestyle to avoid gaining all the lost weight back.

  • Does It Match Your Exercises?

As mentioned earlier, this fat loss challenge is well-rounded, meaning it will also incorporate various exercise programs. There are different exercise regimes that you can consider in this challenge. They range from aerobic, strength training, HIIT to cardio programs.

The goal is to find a 21-day fat loss challenge menu that helps you keep up with your regime. It must match your exercise level and provide you with sufficient energy for your workouts. Choose types of exercise that you enjoy doing so that it doesn’t feel like a chore.

  • Is It Affordable/Manageable?

The other aspect that you have to consider before trying a diet plan is if it is affordable or manageable. Some meal plan ideas online may involve ingredients that you have never used in your kitchen. They could be quite expensive, depending on your grocery shopping budget.

Other meal plans may call upon for different cooking methods that may take a longer period of time. If you are busy these meal plans might not be the best idea. Similarly, if you are on a strict budget, such expensive menus might not suit you.

Experts recommend that you design a meal plan that focuses on your staple foods that are affordable and easily available to you (3). Starting with staples can make you comfortable with the weight loss diet plans. With time, you may try switching things up a bit and trying different diet plans.

  • Does It Promote Weight Loss?

You also have to ask yourself if the meal plans you are considering can support your fat loss journey. The only way you can establish this is by evaluating how many calories each menu accounts for.

Remember that you have to focus on a calorie deficit to lose weight. So, you will have to burn lots of calories to reduce a noticeable amount of fat. Seek the help of an accredited dietitian to help in determining the most appropriate weight loss diet plans.

21-Day Fat Loss Meal Plan Ideas

The criteria described above will come in handy when you are creating your 21-day weight loss diet plan. To help you further, we have compiled some meal plan samples showcasing how you can incorporate all food groups. Take a look at them:

Sample 1

Perfect Keto Meal Plan Idea

This keto meal plan idea is from Medical News Today’s website (10). It is a great consideration if you are on a keto meal plan.

  • Breakfast: Two eggs fried in butter with avocado and blackberries.
  • Lunch: Grilled salmon with a salad mixed with tomato and leafy green vegetables.
  • Dinner: Chicken breast with green beans and cauliflower mash.
  • Snack: Cheese and bell pepper slices or some kale chips.

Sample 2 

Perfect Plant-Based Meal Plan Idea

The following sample is also obtained from Medical News Today’s website (5). The diet plan is purely plant-based, making it an excellent option if you want a plant-based meal plan.

  • Breakfast: An almond, flax, and wild blueberry smoothie.
  • Lunch: A bowl of rosemary balsamic roasted vegetables.
  • Dinner: Apples with almond apricot sauce.
  • Snack: Basic hummus, salt and cinnamon kale chips, or peanut butter banana protein bars.

Sample 3 

Basic Weight Loss Meal Plan

Also from Medical News Today’s website, this diet plan idea promotes weight loss. It is as follows (1):

  • Breakfast: Smoked salmon and egg on a whole-grain bagel with a watercress portion, a medium low-fat mocha drink.
  • Lunch: A bowl of bean and vegetable soup drizzled with extra virgin olive oil, one slice of whole-grain seeded bread, a portion of lightly steamed vegetables such as garden peas, broccoli, or carrots, and a fruit portion.
  • Dinner: Greek mac and cheese casserole, a steamed broccoli portion (you can also choose asparagus or any other preferred green vegetable). Have some Greek yoghurt with either nuts or berries for dessert.
  • Snack: A portion of hummus and raw vegetables for dipping, two oatcakes or two rice cakes spread with two tablespoons of peanut butter and topped with some apple slices.

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21-Day Fat Loss Challenge Workout

Another vital aspect of our 21-day fat loss challenge is exercise. Experts acknowledge that you can burn as much as 500 extra calories daily through proper diet and exercise (2). For this challenge, you are required to come up with an effective exercise regime.

If you are a beginner, the best thing is to get the help of an accredited fitness coach. They will help you create a realistic 21-day workout plan that can help with burning more calories. To ensure that you are working with an effective workout plan for this challenge, use the following criteria:

  • Does It Promote Weight Loss?

While you may want to lose weight, some exercises may tend to improve your flexibility or balance. Exercises are divided into several categories. One of them is the aerobic exercise category. 

Most aerobic exercises last for at least 20 minutes and are performed at a high rate as they promote weight loss (11). They also use most of the large muscle groups, helping with building muscle strength in various parts.

The other group is the anaerobic exercise category. It entails regimens such as weight lifting, interval training, isometrics, sprinting, and rope skipping.  These exercises use fewer calories and are much better for building muscles and strength development (11).

Lastly, we have the agility training category. These workouts mostly help when it comes to the maintenance of control when you are speeding, slowing down, or changing direction. They might not help so much with your fat loss.

Try to classify your exercise regime in one of these three categories and then analyze it for promoting weight loss. This is the only way to determine if your workout plan will bear fruits after the 21-day fat loss challenge. Ideally you want to include a combination of all three workout types into your routine for maximum weight loss and health benefits. 

  • Is It Safe?

Earlier on we mentioned that every weight loss program has to be safe. Therefore, you will need to evaluate if your workout plan is also safe to perform. The best weight loss workout plan is one that does not increase your injury risk (4).

Instead of this it should help you lose weight safely, and with minimal injuries. One way a workout plan can achieve this is by formulating workouts that match your fitness level. A beginner who skips straight to advanced level workouts risks injuring themselves.

Such a workout routine is unsafe and should never be tried. If you are designing a workout routine by yourself, remember to have a talk to your instructor. They will help in pinpointing safe workouts based on your fitness level. Likewise, they will teach you the correct exercise forms to minimize your risk of injuries.

  • Does It Fit My Schedule?

If you want a sustainable exercise regimen, look for the one that best suits your schedule. Simply because you want to lose weight does not mean that your other activities come to a standstill. They continue as usual.

What you can do is design an exercise routine and try to implement it during your free time. If you have decided to run to lose weight, then do this in your free time. It could be early in the morning before work or in the evening after you are done with your schoolwork.

Whatever the routine is, it will only work if it fits your schedule. Otherwise, you will likely keep postponing your workouts until the 21-day fat loss challenge comes to an end.

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  • Does It Suit My Body Shape?

You ought to do more than just pick the right exercise for your workout plan to help you shed fat. You also have to consider if it is the best regimen to transform your current body shape. People have different body shapes and they all transform perfectly with various exercises (6). Talk to your trainer to learn more about your body shape and what regimen works best for it. 

  • Does It Call For Small Or Rapid Changes?

Some workout plans may call for significant changes within the 21 days. This is especially the case if they are of high intensity. On the other hand, some plans may tend to promote what we call a “baby step concept.”

Such a concept means that it advocates for small and gradual changes. Experts tend to acknowledge that this is the best approach when it comes to weight loss. Such a slow and steady program can help you lose weight long-term.

The faster you want to see changes, the harder the workout plan will be. It is, therefore, up to you to determine what your goals are. If you want rapid weight loss, then know that your plan will be extra challenging. 

However, for steady fat loss, opt for the steady workout plan that results in gradual changes. Eventually, you may end up sticking with such a routine, even after you are done with the 21-day fat loss challenge. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 7-day healthful eating meal plans for males and females proven by science (2020, medicalnewstoday.com)
  2. 10 Tips for Finding the Best Diet That Works for You (2007, medicinenet.com)
  3. Create a healthy-eating routine you can build on (2019, mayoclinic.org)
  4. Ease Into a Workout Program to Prevent Injuries (2014, medicinenet.com)
  5. Everything you need to know about plant based diets (2019, medicalnewstoday.com)
  6. Everything you need to know about the mesomorph body type (2020, medicalnewstoday.com)
  7. How many calories do you need? (2017, medicalnewstoday.com)
  8. How to Design Your Own Diet (2009, webmd.com)
  9. How to Lose Weight Safely (2019, webmd.com)
  10. Keto diet: 1-week meal plan and tips (2019, medicalnewstoday.com)
  11. What to know about exercise and how to start (2019, medicalnewstoday.com)


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About the Author: Tung Chi