21-Day Weight Loss Challenge

• 30 Dec, 2024
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21-Day Weight Loss Challenge

Hi BBC Family,
We are excited to announce the 21-Day Weight Loss Challenge from January 1, 2025, to
January 21, 2025! Last time, thousands of people successfully transformed their lives by
participating in this challenge. This year, we are confident even more participants will
achieve their health goals.
During this challenge, I, Savikar Bhardwaj, will also participate and follow all the mandatory
tasks along with 3-4 optional tasks from the provided categories daily.

How to Participate:

1. Day 1: Take a full-size selfie and measure your weight. Share both on the “32 Baar
   Community” on Facebook or via WhatsApp at +91 7988289469.
2. Daily: Track your progress every day.
3. Day 22: On January 22, 2025, share your final selfie and weight on the same
   platforms.
4. Prizes: Our team will evaluate progress to determine the top 3 transformers:
   o 1st Prize: Rs. 3000 Gift Hamper from 32Baar.com
   o 2nd Prize: Rs. 2000 Gift Hamper
   o 3rd Prize: Rs. 1000 Gift Hamper

Challenge Rules:

1. Follow all 5 mandatory tasks daily.
2. Choose any 3-4 optional tasks from the provided categories for better performance.
3. Mark a check (✓) for completed tasks and a cross (✗) for incomplete tasks in your
   daily journal.
4. Scoring:
   o Mandatory Tasks: 2 points each. Deduct 5 points for skipping any mandatory
   task.
   o Optional Tasks: 3 points for every 3 successfully completed tasks (no negative
   marking for skipping optional tasks).
5. Salt-Free Days: Day 7, Day 14, and Day 21 are designated salt-free days. (Low BP
   participants are exempt from this task.)

Mandatory Tasks:

1. Follow the 32 Baar Wala Formula:
   o Take small bites (at least 30 per meal).
   o Chew every bite until it becomes liquid.
   o Spend at least 35 minutes finishing your meal.
   o Drink a cup of green tea after meals (at least 2 cups per day).
   o Observe a salt-free day once a week.
2. Drink 3 Liters of Water Daily.
3. Exercise for 20 Minutes Every Day.
4. No Meals After 6:30 PM (16 Hours of Fasting).
5. Read or Listen to Motivational Content for 10 Minutes Daily.

Optional Tasks (Choose Any 3-4 Daily):
Physical Health:

1. Walk 10,000 steps.
2. Do a 15-minute stretching routine.
3. Practice yoga for 20 minutes.
4. Perform 30 minutes of strength training.
5. Do 20 push-ups and 20 squats.
6. Take a 15-minute walk after lunch/dinner.
7. Dance to your favorite music for 20 minutes.
8. Go for a cycling session for 30 minutes.
9. Try a new workout video online.
   10.Practice Malasana for 5 minutes.
   Mindful Eating:
   11.Eat without distractions.
   12.Drink a glass of warm water 30 minutes before meals.
   13.Avoid eating after 6:30 PM.

14.Include green vegetables in every meal.
15.Eat slowly and savor every bite.
16.Skip refined sugar for the day.
17.Replace one meal with a salad.
18.Keep your eating window between 10 AM and 6 PM.
Hydration:
19.Drink 3 liters of water throughout the day.
20.Start your day with a glass of warm water with lemon.
21.Sip on green tea after meals.
22.Drink soaked barley and coriander seed water in the morning.
Mental Health & Mindfulness:
23.Meditate for 10 minutes.
24.Write 3 things you’re grateful for.
25.Practice deep breathing exercises.
26.Journal about your thoughts and feelings for 10 minutes.
27.Read a motivational quote and reflect on it.
28.Practice a screen-free hour.
29.Spend time in nature for 20 minutes.
30.Listen to calming music for 15 minutes.
31.Say affirmations 5 times.
32.Disconnect from social media for the day.
Sleep Improvement:
33.Go to bed by 10 PM.
34.Avoid screens 1 hour before bedtime.
35.Take a 20-minute power nap.
36.Practice bedtime yoga or stretching for better sleep.
37.Sleep for 7-8 hours uninterrupted.
Nutrition:
38.Prepare and eat a healthy, home-cooked meal.

39.Avoid junk food for the day.
40.Include a protein source in every meal.
41.Eat fruits as a snack instead of packaged foods.
42.Add a teaspoon of flaxseed or chia seed to your meal.
43.Avoid overeating by stopping when 80% full.
44.Plan your meals for the next day.
45.Eat one seasonal fruit.
46.Avoid fried food.
47.Limit salt intake.
Lifestyle:
48.Organize your kitchen or pantry.
49.Declutter one area of your home.
50.Take breaks every hour while working.
51.Spend quality time with family or loved ones.
52.Practice a new hobby or skill for 30 minutes.
Goal-Oriented:
53.Set and review a weekly health goal.
54.Monitor your weight and measurements.
55.Track your food and water intake for the day.
56.Review and adjust your progress for the week.
57.Watch an educational video about health or nutrition.
Outdoor Activities:
58.Spend time in sunlight for 15 minutes.
59.Go for a hike or nature trail.
60.Practice grounding by walking barefoot on grass or soil.
61.Visit a local park or garden.
62.Volunteer for a local health or community activity.

Sample Daily Self-Assessment Sheet: Take Printout or Write in Same Way in Your Dairy For
All 21 days
Participant Name: ________________ Date: Day: Mandatory Tasks Check (✓) / Cross (✗) Points 32 Baar Wala Formula Drink 3 Liters of Water 20 Minutes of Workout No Meals After 6:30 PM Motivational Content (10 min) Optional Tasks Task 1: _
Task 2: _
Task 3: _
Task 4: __
Daily Score _

Let’s embark on this transformative journey together and make 2025 the healthiest year
yet! Jai 32 Baar

Link:https://drive.google.com/file/d/1Q1c-e_8e4QysYiuD0U415Vz23Y6t9LkK/view?fbclid=IwY2xjawHfnzNleHRuA2FlbQIxMQABHXbOMu6jevEohQuyZmMKkTiAQySAV-RyvUMM3VXb4lxK20hMRq6JaGTi6w_aem_Jyl1kjf2B80eA-Gy4zugPQ


You tube Link: https://www.youtube.com/watch?v=3BBP2jmYxU4