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.

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 for this weight loss challenge.

Before you start any weight loss challenges, 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! Here are your ideas for a weight loss challenge…

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 (if you’re having trouble with sugar cravings, this could help)
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 eating
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 seldom-eaten) fruit or vegetable today
27. Write down 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 for 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 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. Pack up a portion of leftovers from dinner today for lunch 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 

Print out this 100-day checklist that includes the diet challenge, then 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 are 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.

And if you’re looking for something built for busy, tired, real-life moms, I’ve got the perfect thing! Grab my free guide: 30-Minute Weight Loss System for Busy Moms. This helps you implement the systems you need for sustainable weight loss in just 30 minutes each week.

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