Nutrition Challenge for New Year Weight Loss

Nutrition Challenge for New Year Weight Loss

Nutrition is usually the hardest challenge in regards to weights loss and general fitness. When it comes to fast-tracking your results, you must focus on eating healthy. In order to make things as simple as possible, I’ve outlined a step-by-step list on when and how to make changes to your eating habits. Each week, I encourage my clients to make one change at a time. Make sure to keep those changes going in the subsequent weeks. For example, during week 1, make week 1 changes. Week 2, you’ll keep week 1 changes going and you’ll add in week 2 changes. Week 3, you’ll keep week 1 and 2 going.

With the following changes, if you already have made the change that’s highlighted, continue on schedule throughout the entire process.

Before we get to the nutritional changes, make sure to record initial measurements in order to see the changes happen. Like all health and fitness programs, by incorporating both healthy eating and a consistent exercise program, you will see the most progress possible. You can find out more about exercise programs by clicking HERE.

Pre-Program Checklist:

Record initial measurements

  • Body weight
  • Body fat percentage (meet with a personal trainer or record body fat using a hand held or scale based body fat analyzer.
  • Record circumferential measurements (click HERE for a video on self-measurements)
  • Take “Before” pictures.
  • Record what you’re eating in MyFitnessPal (free app) – make sure you record EVERYTHING you eat and drink.
  • Go shopping for fresh foods (meats, fruits, and vegetables)

Week 1:

Increase your water intake by adding 20 ounces of water immediately upon waking and 20 ounces of water before each meal. You should still be drinking water around these times as well.

Week 2:

Eliminate sugar from your diet. This includes high fructose corn syrup and sugar alcohols. Look at your food package and you might be surprised to see what contains these ingredients.

Week 3:

Add protein to every meal. Every time you eat, you should have a serving of at least 3-5 ounces of fresh meat (not fried foods or covered in bbq sauce).

Week 4:

Include a side of vegetables and fruits with your protein meals.

Week 5:

Practice stopping when 80% full. No need to over-eat so make sure you stop before you’re too full to move.


Nick Bolton offers in-person and online training and nutrition programming. For more information, please click here.