Diet is the most important factor in losing weight.

Here’s a 7-day diet challenge that is guaranteed to change the way you consume calories so you can start making the changes that will make you lose weight consistently.

Here's your challenge:

Step 1: Determine Your Daily Calorie and Deficit Targets

You can do this using a calorie deficit calculator where you input your weight, weekly weight loss, age and other factors. Try not to aim for a calorie deficit of less than 1000 kcal a day for a safe challenge.

This figure is your Target Daily Calories

For example: 2500 kcal

Day 1:

Write down everything you consume in a day, including the amount in grams and the total calories. This will help you identify where most of your daily calories are coming from.

For example:

• Chips (30g) = 245 kcal

• Pepsi (100ml) = 165 kcal

Total = 3100 kcal

Task: Calculate the difference between your total calories yesterday and your target daily calories for weight loss. For example:

3100 kcal - 2500 kcal = 600 kcal

600 kcal is the magic number. Now, look at your list of foods from yesterday and try to subtract 600 kcal worth of food. Focus on high-calorie foods and drinks that aren’t high in protein, such as sugary or highly processed items.

The goal is to visualize what that amount of food looks like. For instance, consider all the things you ate yesterday minus the 600 kcal.

Note: The aim of this challenge isn’t to enforce a habit of daily calorie tracking. Instead, it's to help you mentally estimate your calorie intake, making you more mindful of hitting your daily target each day.

Day 2:

Task:

Distribute your daily calorie target across these four areas: breakfast, lunch, dinner, and snacks/drinks. This method helps break down your daily calorie intake into manageable chunks.

• Breakfast: 25-30% of daily calories

• Lunch: 30-35% of daily calories

• Dinner: 25-30% of daily calories

• Snacks: 10-15% of daily calories

Ensure the sum of the 4 chunks is equal to your daily calorie target.

Aim for today: Try to get as close to your daily calorie target as possible, with a tolerance of less than 5% over or under. Prioritize protein and healthy fats, and be mindful of liquid calories by choosing sugar-free or diet alternatives.

If you go over the calorie amount in one of your chunks, try to take it off the remaining chunks so you can still hit the total amount.

Days 3-7:

Continue sticking to your daily calorie plan. Adjust the calorie split between the four chunks as needed. I prefer a lighter breakfast and lunch and have a bigger dinner.

Bonus Tip: Consider intermittent fasting by delaying your first meal until noon. This can help you have bigger meals later in the day.

Don’t be afraid to consume caffeine (up to 400mg a day) if you feel tired, as your body is adjusting to the calorie deficit. Drink plenty of water throughout the day to reduce cravings.

Post Day 7:

After completing the challenge, you should have a good understanding of the calories in your everyday foods and drinks. You'll be able to better estimate the amounts you need to eat (or avoid) to maintain a calorie deficit and lose weight.

Good luck with the challenge! Let me know how you get on.

If you’re looking for a way to track your calories, targets, and fitness, check out my Body Transformation Pro Notion template.

Start the challenge