During this 21-days we're taking a calorie first approach with nutrition. If followed, the calculation below will put you in a slight calorie deficit which is when weight loss occurs. 

Step 1: Calculate your weight in pounds.

Click here for a handy calculator to help you convert weight in Kg to pounds: https://www.convertworld.com/en/mass/kilogram/kg-to-lbs.html

Step 2: Times your weight in pounds by 10 (e.g. your weight is pounds is 143 lbs x 10 = 1430) 

The Macro Meal Plan you would use in this example would be the 1400 Kcal guide.

NB* If you calculation falls between tow of the meal plans, please select the lower calorie guide as this will allow for a calorie buffer.

Research suggests that you are 42 percent more likely to achieve your goals if you write them down.

Writing your goals down not only forces you to get clear on what, exactly, it is that you want to accomplish, but doing so plays a part in motivating you to complete the tasks necessary for your success.

With the above in mind, please take a couple of minutes to fill in the short questionnaire below so that we can understand why you signed up to the RESET 21-day challenge.

Click Here To Complete The Goal Setting Exercise

Alcohol

To maximum results, during the 21-day challenge ideally avoid alcohol altogether. However if you do decide to have a drink, calories will need to be removed from your day to compensate. 

• • An average glass (175ml) of (not sweet) 12% wine = 133Kcal
  • Pint of 5% strength beer = 239Kcal
  • Double measure of gin (50ml) = 95Kcal
  • For more info on average number of calories in alcohol, check out: www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/

Dairy

To maximum results, during the 21-day challenge consider avoiding dairy altogether.  However if you cannot bear to drink tea or coffee without (see below), try to keep to the absolute minimum, because: 

• • Dairy can be a very common cause of inflammation, often due to the presence of A1 casein
  • For many the lactose in cow’s milk can be difficult to digest, which can display symptoms such as nausea, cramps, gas, bloating, and diarrhea

Coffee/Tea

• • Have two coffees/teas per day, preferably black. However let's not be obsessive here. If you really like a dash of milk in your tea or coffee then, by all means, include it. However, do not let this then creep up to 3 coffees and 3 teas, all with milk.
  • If you do end up having a cappuccino or latte etc, then this needs to be as part of your overall calorie intake.
  • Switch to decaf options after 12-noon to ensure you have the best change of a good nights sleep.

Eating out

To maximum results, during the 21-day challenge ideally you want to avoid eating out... BUT if you do, the following guidelines are to empower you to make positive choices to avoid sabotaging your goals 🙂

• • Decide ahead of time what sorts of things you will look for on the menu and what questions and requests you may want to make to the staff.
  • Build your meal around the protein first. So choose a steak, a piece of fish, poultry, or something similar. Ideally we want to select a meal where we know what has gone into making it (unless it's your open meal).
  • Beware of sauces/dressings that will add calories in the form of sugar and/or fat. The best strategy is to ask for the sauce or the dressing on the side. If you are happy with sauce/dressing you choice to add what you want and know how much you are having.
  • Ask for veggies to be made without butter or oil - once again so you know how much goes into your food.
  • If it is a non-carb meal, then simply ask the waiter to replace the carb (e.g. rice or fries) with extra veggies.
  • If it is one of your carb meals then do not opt for carb sources with other ingredients added such as chips of sticky rice (unless it is your open meal for the week).
  • this environment because they don’t want to upset people and are afraid of what others might think, or of being judged or criticised.