100 Days To A Healthier You: A Comprehensive Plan For Busy People To Lose Weight And Boost Health.

Are you looking to lose some weight and live a healthier life, but your demanding career makes it too hard to make a change?

We’ve got you covered.?

In this article, we'll provide you with a 100-day plan designed to help drop some kilos and improve your overall health without wasting hours in the gym or cooking.

After working with dozens of busy professionals worldwide, we've found that 100 days is the perfect timeframe to establish healthy habits that last a lifetime, learn essential nutrition & fitness principles, and lose your first 10-15 kgs.

Furthermore, in this plan we incorporate the Kai-Zen approach, which focuses on continuous improvements over time, making it easier for busy individuals to adopt healthy habits gradually.

Let's get started with the 100-day plan:

Ignition Phase: Days 1-7

During this stage, we focus on learning the 4 fundamental habits for effective weight loss and a healthier lifestyle. (Just by doing these 4 habits consistently, you’ll start witnessing excellent results).

The 4 fundamental habits:

1. Proper hydration (drink water!)
2. Intermittent fasting (ideally 12:12)
3. 4 fruits a day, as snacks between meals
4. Filling up a simple eating journal

The second part of the ignition phase is building the right mindset. This involves setting goals, understanding your motives, having a clear vision, and committing to the process with the help of a partner, friend, or coach for accountability.

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Core Nutrition Principles: Days 7-28

At the beginning of this stage, it’s crucial to learn the fundamentals of weight loss.?

Many people overcomplicate weight loss, but it’s actually quite simple. You just need to focus on these 2 core principles:?

1. Calorie density - the concept of how you can lose weight without being hungry. If you eat the right food groups, that have low-calorie density, you can lose weight effectively without abstaining from carbs or counting calories, while being satiated all the time. More about this here.?

1. Cut processed foods - moving to more natural foods. This is a very important principle for losing weight in an easier way, becoming healthier, detoxing your body from unhealthy chemicals, and feeling better.

Now it’s time to put those principles into practice.?

Instead of changing your entire diet completely in one day (big mistake), start by changing one meal every week.?

For example, on day 7, start by eating a balanced, satiating and healthy breakfast (our client’s favourite pick is oatmeal with fruits or a fruit smoothie).?

Then, on day 14 start changing your lunch, and on day 21 change your dinner and your in-between meals.?

If you do this change steadily, you’ll notice how simple it is to build long-lasting eating habits.?

If you want some quick & delicious recipes that fit those principles, check out this article.

Metabolic Boosters: Days 28 - 50?

After building solid eating habits, we introduce fitness into your routine. We analyze your current fitness level, set realistic goals, and choose a physical activity that you enjoy and can commit to on a consistent basis.?

The trick here is realizing that fitness isn’t so important for your calorie deficit. That’sThat’s why you need to focus on the exercise you actually love doing, and you’ll feel the indirect benefits it has on your weight loss and health journey.

Now, there’s an element many people forget.?

It can even be more important than nutrition and exercise.

Sleep. Surprisingly, a big and equal part of weight loss is mastering your sleep. If your sleep is off, chances are higher that you’ll fall off the wagon and won’t stick with your new habits.?

And lastly, there are also other metabolic boosters to sky-rocket your weight loss progress, and add more health to your life.?

Mindset Foundations: Days 50-64

The next 3 sections are all about psychology and mindset. Having the right mindset is 50% of your success in weight loss.?

And by “success” we don’t mean losing 10 kg and then gaining them back like what more people experience with traditional diets. We talk about LIFELONG maintenance. And for this, we must build strong mindset foundations.?

Unfortunately, it’s overlooked by so many people, and no nutritionist or personal trainer really talks about it.

Life is rarely perfect. We all have diversities in our lives, stressful times at work, moving countries, relationships, kids, and family… and for most people, those moments can be detrimental to their weight loss journey and can distract them from their goals.?

Here are 2 first points you should work on:

1. Alleviating stress - Stress can be immensely powerful, to the point that the National Institutes of Health discovered an increase of around 60% in calorie intake when subjects were injected with cortisol, a hormone naturally produced during stressful periods. This resulted in individuals taking in more than 1,000 additional calories each day.?

1. Building your confidence -? Believe you can actually lose weight. Many people believe they can’t lose weight and keep it off because they have tried many diets and failed, their “bad genes” or age. After working with all groups of people, I know every person can lose weight. If you’re looking to lose 15+ kilos you need to have high self-efficacy because there will be obstacles in your way and this will help you not give up when facing them.?

Designing your environment: Days 64-71

Willpower is never enough to keep us from eating a delicious pizza, hamburger or crisps.

However, If you design your environment correctly even when you have strong cravings or bad days you won't fall off the wagon.

The question you should be asking yourself is:

How do I design a world where it's easy as possible to do the right action, and hard as hell to do the wrong habit?

This question is the basis for successful behavioural change. It works with every habit and there are many layers to it.

Pro-tip that I share with my clients is to put healthy products in a place you can see and where it’s easily accessible. On the other hand, all the unhealthy foods make it hard to see or even better avoid bringing them into your house.

Deep Work: Days 71 -100

The last steps within the mindset section would be your relationship with food, your identity as a healthy person and emotional eating.?

As humans, we eat with our emotions. When we feel stressed, anxious, bored, or even happy, we tend to eat more even when we’re not hungry. And it happens to everyone! When we eat, we get instant but temporary relief from the negative emotions we feel.

The problem here is that in those cases you won’t eat salad and broccoli, but probably an ice cream…

Ask you a couple of questions so we understand better your situation and where it meets you. The best is to answer yes or no and fast

• Do you eat when you're not hungry or when you're full?
• Do you eat to feel better?
• Do you reward yourself with food?
• Do you regularly eat until you've stuffed yourself?
• Does food make you feel safe? Do I feel like food is a friend?
• Do you feel powerless or out of control around food?
• Have you ever wanted to stop eating and found you just couldn't?
• Do you constantly think about food or your weight?
• Do you find yourself attempting one diet or food plan after another, with no lasting success??
• Do you frequently feel guilty or ashamed about what you've eaten?

If you answered YES to any of these questions, you may have emotional eating.

This step is going deeper, and if you’re looking to lose weight once and for all, you must work on this aspect as well.??

Of course, this journey is dynamic and the exact execution depends on your unique situation.?

The plan we introduced here is a general map of your success.?

If you liked this roadmap, and you want to implement this process quickly with personalized coaching, that will help you build long-lasting habits and lose weight in 100 days, get into our website.?

On our website, you can also schedule a 25 min call with us, where we’ll show you how the 100 days plan can work also for you.?