Each week during the 10 Pound Challenge, I’ll outline 5 different mini-challenges. Your job is to choose 1-2 of them to fully commit to for the week, and you may choose to continue that practice for the remainder of the challenge. You may wish to do more than 2 of the challenges, and you are welcome to do so, but be sure to fully commit to 1 or 2 so that you don’t get overwhelmed too quickly. You’ll select your challenge in the weekly check in, but I provide a bit more explanation for each of them here.

1. Eat Meals on Salad Plates for Portion Control.

Let’s face it: dinner plates are huge, yet we fill them up anyway, eating far more food than we actually need. Portion control is one of the most efficient ways to lose weight, and using a salad plate for your meals is an effective way to reduce your food intake. Bonus: use smaller glasses and bowls too!

2. No Fast Food. 

We know fast food is bad, but many of us still indulge it in out of habit, poor planning, or cravings. Whether you get fast food once a week or nearly every day, make a vow this week to avoid it. Plan out your meals, pack a lunch, cook at home, and keep healthy snacks in your vehicle. If you’re in a pinch and need food on the go, stop at a grocery store and pickup some real food! This may be tricky for long-haul drivers that aren’t used to cooking in the truck, but truck stops almost always have a convenience section with fresh sandwiches, cut up produce, yogurt, hummus, and more.

3. Cut out fruit juice (except fresh-pressed juice)

We grew up being told that orange juice from a carton and a bowl of sugary cereal was a healthy, balanced breakfast. Times have changed, and now we know better. Whether it’s 100% orange juice (but still store-bought), or a juice box, these “juices” lack nutrition and don’t deserve a place in your diet. The exception is fresh-pressed juices, which are not pasteurized and have no added ingredients.

4. Try a new vegetable.

For some, this will mean trying something that they’ve sworn off since childhood, such as broccoli or Brussels sprouts. For others, it means buying those exotic looking veggies in the store and learning how to prepare them. Some of my favourites that you may not have tried are jicama, celery root, parsnips, or even Jerusalem artichokes. We want to get you out of your comfort zone and enjoying more vegetables, so have fun with this one!

5. Stretch for 10 minutes after every workout. 

We’ve been told for years that stretching is important, especially after a workout. Now, do you actually make a point to stretch after exercise? If so, that’s great! If not, lookup a simple stretching routine to incorporate into the end of your workouts, being sure to stretch the muscle groups that were just worked. Hold each stretch for 30-60 seconds, and take it easy; you won’t become flexible in just one stretching session, consistency is key! Do this after each workout, ideally 3-4 times this week!