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About this challenge

So you’re sick of turning to sugar in times of need? Well, you’ve come to the right place. This 7 day challenge gently eases you into the world of healthy eating.


Healthy diets are about compromise, as you’ll learn over the next 7 days. Let’s go.

beginner Training Plan

So you’re sick of turning to sugar in times of need? Well, you’ve come to the right place. This 7 day challenge gently eases you into the world of healthy eating.


Healthy diets are about compromise, as you’ll learn over the next 7 days. Let’s go.

Entry requirements: beginner

Start date:
Anytime
Expected finish time:
Anytime
Duration:
1 weeks
Week 1
Jump to:
Monday
Task

Always eat breakfast

 

For dieters, it’s tempting to cut out meals to reduce their calorie count, but that’s not the answer. This will only leave you hungrier and more likely to binge on bad foods later in the day.

Instead, make the time to fill-up on something healthy, nutritious and filling.

 

A popular choice for many is porridge. Not only does it provide slow releasing energy that leaves you feeling fuller for longer, but it’s also packed with good fats, carbs and essential B vitamins. Teamed with blueberries or peanut butter and you’re onto a winner.

 

Tuesday
Task

Know your portion size

 

If you eat well but the scales say otherwise, start to look at your portion sizes.

As we grow older, many of us lose the ability to self-regulate when eating, i.e. stop when we’re full. We become immune to portion sizes, which is where the extra calories creep in.

 

Really look at what you’re eating and ask yourself, is it time to downsize? For example, a portion of pasta should be around the same size of a tennis ball; a portion of cheese should be around the size of a matchbox.

 

Wednesday
Task

Learn savvy swaps

 

You’re still free to snack on this 7 day challenge; just make a conscious effort to do it healthily.

Especially in the workplace, many of us are guilty of mindless eating - picking at food for quick bursts of energy because it’s there and it’s convenient.


Learn how to be savvy with your food swaps. Instead of sweets or chocolate, switch to a handful of nuts and seeds. Are crisps your kryptonite? Try snacking on lightly salted popcorn. Healthy snacking is hard to master, but your waistline will thank you for it.

Thursday
Task

Plan your meals

 

Make a plan and stick to it. Knowing that you’ve planned, bought and have the food ready and waiting in the fridge can be the incentive you need to stay healthy.

Your dinner’s been dealt with and there’s no room for manoeuvre. This does two things: number 1) as you get hunger pangs later in the day, it stops you from dreaming about all the unhealthy convenience foods you can pick on your way home, and number 2) it saves you money.


Effective planning ensures that each day you’re getting the nutrients you need to stay in tiptop shape.

Friday
Task

Ditch the sugar

 

As good as it tastes, sugar could be the ingredient that’s holding your diet back.

It comes in many guises - glucose, fructose, lactose, maltose and sucrose; but whatever its name, consuming too much can be dangerous. Often, we don’t even realise how much is hidden in our food and drinks. Did you know, a single can of cola can contain up to 9 teaspoons of sugar?

The easiest way to approach a sugar detox is to eliminate the usual suspects - chocolate, sweets, fizzy drinks. Avoid processed foods where possible and don’t fall for faux-healthy substitutes such as energy bars; these are packed with the stuff.


Don’t be too hard on yourself if you slip-up. Sugar’s addictive nature makes it tough to give up completely.

Saturday
Task

Include must eat foods

 

Contrary to popular opinion, choosing good nutrition over junk food doesn’t have to be boring. 

Yes you’ll have to increase your veg intake, but there are lots of other great tasting, healthy foods you can add to the pan to keep things interesting.

Slow down at the supermarket and browse carefully for must-eat foods. In addition leafy greens, shop for oily fish, beans, oats and berries. Keeping your everyday meals varied will help to make healthy eating enjoyable, not a chore.

Sunday
Task

Put it into practice

 

Congratulations, you made it to day 7! Now’s the tricky part; putting all your hard work into practice.

In the past, many said that it takes 21 days to form a habit, but according to new research, the actual time is estimated at around 66 days - which is a pretty long time. If you’re determined to change your lifestyle and really achieve your personal health goals, then it will take some sugary-shaped sacrifices and a great deal of patience.

 

Week 1
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