100 Day Weight Loss Challenge

A weight loss challenge can be just the thing you need to get your butt in gear. It’s a way to hold yourself accountable, build healthy habits, and make lifestyle changes.

This article gives you a complete 100-day weight loss challenge to give you direction and guidance for ultimate success.

words weight loss along with nutrition, exercise, lifestyle and  sleep

Before You Start the Weight Loss Challenge

This weight loss challenge includes 100 days of action items that will improve your health and wellness. It focuses on tips for a healthier diet and better lifestyle habits. 

Invite a friend or family member to join you for more accountability and fun. If you’re competitive, you could bet on who will complete the most challenges. Or you could build in rewards for yourself for, say, every 20 challenges you complete. 

It’s pretty common to start off strong and then start tapering off towards the end. Finding ways to stay motivated will be essential.

Before you start the weight loss challenge, there are a couple of things to do. First, make a list of what you’re hoping to get out of it. Reference this list during the challenge every time you feel yourself losing motivation.

Next, write down some of your current health metrics. This could be your current weight, blood sugar numbers, blood pressure, amount of exercise per week, stress level (rate yourself 1-5), overall health (rate yourself 1-5), or anything else you choose.

You’ll compare your numbers before and after the challenge. Now, let’s get to it!

100 Day Weight Loss Challenge

Start with number 1 for the first day of your challenge, and each day, move on to the next action item all the way through day 100.  

  1. Eat a protein-rich breakfast
  2. Make half of your plate vegetables at dinner
  3. Remove all food except fruit from the kitchen counter 
  4. Don’t eat after dinner (no snacking)
  5. Measure how much your usual water glass or water bottle holds and track how much you drink in total for the day 
  6. Aim to increase your water intake to reach at least 64 ounces
  7. Make sure all fruits and veggies are ready to eat – washed and peeled or cut if needed
  8. Include a fruit or vegetable with every meal
  9. Write down 3 things you’re grateful for before bed 
  10. Avoid packaged snack foods 
  11. Take 3 deep breaths at least twice today
  12. Choose a vegetarian dinner for tomorrow 
  13. Avoid any drinks that contain sugar
  14. Exercise for at least 20 minutes
  15. Plan out your dinners for the entire next week
  16. Chew your food well at every meal 
  17. Use a salad plate for dinner and stick to one serving
  18. Avoid all added sugar today 
  19. Go to bed early enough to get at least 7 hours of sleep 
  20. Stretch for at least 10 minutes 
  21. Journal your food intake for an entire day 
  22. Make a list of 10 things to do besides eat
  23. Use the above list of ideas for when you are not hungry but want to eat
  24. State out loud one thing you will do differently to improve your health today 
  25. Plan a walk or exercise date with a friend or family member
  26. Purchase a new (or seldomly eaten) fruit or vegetable today
  27. Write down what 2 snacks you will have today
  28. Practice mindful eating, and don’t eat until you’re hungry
  29. Practice mindful eating and stop as soon as you feel slightly full or content 
  30. Spend at least 20 minutes doing strengthening exercises
  31. Turn on one of your favorite songs and dance 
  32. Avoid all added sugar today 
  33. Drink at least 64 ounces of water
  34. Include a vegetable with your breakfast
  35. Journal your food intake for the entire day 
  36. Take at least 10 minutes to yourself to just relax and breathe
  37. Organize your fridge and throw out old or expired foods
  38. Wash and cut all vegetables and keep them in the fridge at eye level 
  39. Organize your pantry or cupboards and throw out old or expired foods 
  40. Move all processed, packaged, snack, and high-sugar foods to the upper shelves or out of reach
  41. Print out a new recipe to try in the next week
  42. Put together a meal plan for dinners for the week, including the above recipe, and you could even try monthly meal planning if you’re feeling ambitious
  43. Include at least 15 grams of protein at breakfast
  44. When you have a craving to eat and aren’t hungry, choose something from your previous list, “10 things to do besides eat”
  45. Take a 20-minute mindful walk, noticing your surroundings and breathing 
  46. Do something that makes you happy
  47. Make a plan for 3 days of exercise next week 
  48. Plan a date for you and a significant other or you and a friend or family member
  49. Eat nuts or seeds for at least one snack today 
  50. Get at least 7 hours of sleep 
  51. Drink at least 12 ounces of water when you first get up 
  52. Include protein with every meal 
  53. Read food labels to determine how much sugar is in your foods (4 grams = 1 teaspoon)
  54. Track your added sugar intake for the day using food labels and pen and paper
  55. Reduce your sugar intake to below 24 grams
  56. Plan for a salad for lunch tomorrow 
  57. Avoid eating after dinner; try a cup of tea or sparkling water instead
  58. Get cardio exercise for at least 20 minutes, add in 1-minute spurts of higher intensity exercise 
  59. Write down 3 things you’re grateful for before going to bed 
  60. Print out a new vegan or vegetarian recipe to try 
  61. Plan out your dinners for the next week using that recipe
  62. Avoid eating out for any meals for the next week
  63. Prepare your today for tomorrow
  64. Prepare your snacks today for tomorrow 
  65. Drink at least 30 ounces of water by 1 pm
  66. Spend time on a hobby or enjoyable activity (reading, puzzle, talking with a friend)
  67. Take 3 deep breaths when you feel yourself getting upset or tense
  68. If sitting down for long periods, get up and stand or move for 5 minutes every hour 
  69. Include a fruit with every snack
  70. Include a vegetable with every meal 
  71. Take a 10-minute break outside today around lunchtime 
  72. Avoid eating when not hungry and do something else from your list of 10 things to do besides eat 
  73. Plan out a breakfast for tomorrow that includes at least 15 grams of protein 
  74. Leave a bite or two of food on your plate at dinner 
  75. Make sure you get to 64 ounces of water by the end of the day 
  76. Fill half of your plate with vegetables at dinner 
  77. Chew your food to the consistency of applesauce before swallowing
  78. Set a timer for 20 minutes at dinner, stay seated, and pace your meal so that you slowly eat over 20 minutes
  79. Plan a walk or exercise date with a friend or family member 
  80. Write down 3 things you’re grateful for before bed 
  81. Purchase leafy greens
  82. Incorporate leafy greens in a meal today 
  83. Put away leftovers into single-portion containers and use one for lunch tomorrow 
  84. Go to bed early enough to get at least 7 hours of sleep 
  85. Start the day with at least 8 ounces of water after waking up 
  86. Walk outside for 10 or more minutes after dinner 
  87. Spend 15 minutes stretching 
  88. Participate in a random act of kindness 
  89. Include nuts or seeds in at least one snack today 
  90. Plan for a breakfast tomorrow that contains at least 15 grams of protein and 1 fruit or vegetable 
  91. Find something new and fun to do next week 
  92. Find and print out a new vegan or vegetarian recipe to use in the next week 
  93. Move your body continuously for at least 20 minutes (dancing, chores, running, etc)
  94. Include a fruit or vegetable with every snack and meal 
  95. Chew your food well and put the fork down between bites
  96. Use all of your senses to enjoy your dinner today: the way it looks, the texture, smell, feel, and flavor
  97. Journal your food intake for the entire day and count how many fruits and vegetables you ate 
  98. Include at least 5 servings of fruits and vegetables today (1 serving = ½ cup chopped or 1 small fruit)
  99. Take a 12-hour break between dinner and your first meal in the morning
  100. Write down something you are proud of completing during this challenge 
100 day checklist for weight loss challenge

Print out this 100-day checklist and post it somewhere you can’t miss, like the fridge, on your desk, or taped to the bathroom door. This will serve as a constant reminder of what you’re working on.

After You Complete the Weight Loss Challenge

First and foremost, congratulate yourself for dedicating 100 days to improving your health and wellness. That. Is. Impressive.

Take a minute to reflect on where you started and where you are today. I’m sure you’ve started eating better, are taking more time for yourself, and building exercise into your routine.

Now, write down your current health metrics, the same ones you assessed at the beginning of the challenge: your current weight, blood sugar, blood pressure, stress level (1-5), amount of weekly exercise, and overall health (1-5).

Compare these numbers to the ones you wrote down at the start of the challenge and celebrate your improvements.

Now that you’ve completed the weight loss challenge don’t just stop; this might undo all of your hard work. Continue the things that are working well for you, but also highlight the things on the list that you still need to work on.

Go through each of those steps again until it becomes a new habit. In another 100 days, you’ll be a new person.

If you struggle to make changes on your own and really want to improve your habits, join me in my 12-week program, The Mastery of Habits for Weight Loss. It is your key to success in losing weight and keeping it off for good.

For more tips, join my community in the Facebook Group: Weight Loss Support for Moms with (and without) Insulin Resistance.

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