If you want to lose a stone (and keep it off) in the next 90 days, these strategies will make the process a whole lot easier.
If you tick off each of these steps you're stacking the chips in your favour to be down a stone in the next 3 months.
1. Move Your Body (And Start Simple!)
When it comes to exercise, the goal is to make it doable, not daunting. If you’re not exercising at all, start with one session per week. After two weeks, increase to two sessions. Gradually build up until you’re working out three to five times a week.
A balanced week might look like:
2 cardio sessions: Think running, cycling, or anything that gets your heart pumping.
3 strength-training sessions: These help maintain and build muscle, which boosts your metabolism so you burn more calories even when you’re binge-watching Netflix.
Not only will this routine help with weight loss, but it’s also brilliant for your bone health, joint longevity, and overall daily function. Plus, being stronger makes life easier—and who doesn’t want that?
2. Hydration: Your Secret Weapon
Water might not directly burn fat, but staying hydrated is essential for your body to function at its best. Aim for 2–3 liters daily, depending on how active (or sweaty) you are.
Here’s an easy way to check:
Clear pee? You’re probably overdoing it.
Dark yellow? Time to drink up.
Yellow tinge? You’ve nailed it.
Squash, herbal teas, and even coffee count, but watch out for sneaky calories and overdoing caffeine—it can mess with your sleep.
3. Sleep: The Unsung Hero of Weight Loss
If you’re not getting at least 7 hours of sleep a night, start there.
Quality matters too! Broken or restless sleep can mess with your energy and hunger levels, exacerbating your cravings.
To improve sleep:
Create a bedtime routine.
Identify what’s waking you up/ disturbing your sleep and address it.
Stay consistent with your bedtime and waketime
4. The Magic of the “Next Best Thing” Mindset
Life isn’t perfect, and your weight-loss journey won't be either. Enter the Next Best Thing mindset.
Missed your 10,000 steps today? No problem. Could you hit 8,000 instead?
Can’t get to the gym? A quick 10-minute workout at home will do.
The idea is to aim for progress, not perfection.
Planning for common pitfalls—like late work meetings or missed gym sessions—helps you stay on track without the stress.
5. Keep It Simple
At the end of the day, losing a stone doesn’t require fancy diets or extreme measures. Focus on:
Moving your body regularly.
Drinking enough water.
Getting quality sleep.
Consistently doing your best, even when life gets busy.
The golden rule? Consistency beats perfection every time. Aim for 80% adherence to your habits, and you’re winning.
And if you'd like to me to make the whole process easier - I have a 1-2-1 coaching programme for women who want to lose weight and keep it off through building better habits.
Fill out the application form and I'll be back in touch with more details.
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