12 Week Challenge Eating Plan


Eat This

“What happened to my body proportion?”

“Look at this picture I can still see my jawline x-year ago. [Insert crying emoji!]”

“Do I look fat now? Do I? Tell me the truth? [Cry and cry again]”

Does it sound familiar to you? I have heard that a lot of times from my friends [boys and girls, no exception]. We all have this concept in our mind of getting fit, showing six-pack abs or wearing two-piece getting the attention of that hot looking guy. The biggest question is do we have what it take getting what we want or maybe you can take a long-nap and continue daydreaming.

We all like challenges, right? The ice-bucket challenge, Kiki challenge and all sorts of challenges we can find in the social media. How about an “Eating plan” challenge? I am here to tell you that we got a formula for you, so you can take this challenge and get that body you are dreaming.

I Am Up for the Challenge [or get eaten]

The best way to consistently do in what we are doing is to apply the 21/90 formula, and most successful individual uses it. What is 21/90 formula? Someone said that it takes 21 days to make a habit and 90 days [approximately 12-week] to make a lifestyle. I don’t know who invented it but I can personally testify that it is effective with firm dedication. That being said, we will make this challenge a daily, consistent habit until it became a lifestyle.

Let us start with the basic. You can start by building a new habit that is simple to follow. Say for example; saying 3 things you are grateful for as soon as you wake up for 21-days (straight and no “but”). A sense of gratitude can help you set the right mood to start the day and it will help you get rid of negative self-talk.

In order to complete the 12-week eating plan, you need firmness, or else you will stop at some point. I know you have tried the New Year’s resolution thing, right? How is it going now? Probably, you have forgotten about the list of habits, attitude and goals you have promised to change on January 01, 2020, 12:00 A.M.

Why are you not successful in it? The answer is simple. It is not because you lack determination since when you started creating the list, you are looking forward to completing it. The reason behind why you were not able to complete the task is because you fail to create a habit.

We are so driven by this mindset that New Year will give you a new start in life—well it is partly true. The real “New Year, new you” starts when you stop waiting for a momentum. If you can start today, then now is the best time to do it—that’s how it should be and do it consistently, do not wait.

Kyle Cease best said it that the biggest conspiracy is when something happens, I will be happy. It is when I am happy that something will happen. Let us put the “New Year” as the “something happens”, like why wait if you can start today? By New Year, you will be able to do it consistently because you already built the habit.

Get Started

“I thought this is a 12-week eating plan? Then why are we talking about New Year’s resolution and being grateful?”

“I thought this is a 12-week eating plan? Then why are we talking about New Year’s resolution and being grateful?”

The reality is you are not yet used to the healthy eating habit. You may last 2 to 3 weeks only or eventually fail. Here are the practical things that we have to fix to complete the 12-week eating plan:

Timing – whoever invented brunch (breakfast and lunch) must be regretting right now. You must [strictly] eat when it is time to eat. Breakfast is for breakfast. Lunch is for lunch. And dinner is for dinner. There is no such thing as brunch or one-day mean—unless you follow some intermittent fasting programs (they are good programs too).

Always start your day eating protein. Many types of research show how it helps the body (especially building muscles) gets the proper nutrient to go through the day.

For lunch, better get something rich in omega 3 such as tuna or get some fish and mix it with lots of greens (veggies, right!)

Take note of this: a combination of protein fibre and whole-food fat is always the best. Always remember, there is no and-1 here. This is not basketball so better keep the proportion level for all of your meals.

“I have plenty of work in the office and I am starving. Can I have some snack?” Well, it is the best time to get some fruits and apple is the best recommended for an afternoon snack. You know the old saying; “If you do not want to see your doctor, better get an apple a day.”

You may enjoy a roasted chicken for the dinner and mix it together with some veggies. “Do I have any other options?” Well, you might want to get that chicken now or stick with more salads.

If you work out at night, it is recommended to consume fruits such as berries after you are done.

“Man, I love late nights!” Well, you can definitely drink a protein shake but most recommended before bed. A little alcohol or sodas and cookies will do, but not too much.

12-week workout plan to lose weight

The best part of doing a 12-week eating plan is that it sets you in the right mood because you have a clear goal. You can track it until it became part of your lifestyle. There is nothing wrong for having cheat day with family, friends or co-workers. I recommend that you may start doing it after you complete the task for 21-days. This is all about creating a new habit.

Get some expert advice too. It will really help your diet plan. We can find plenty of apps to install. If you have extra cash, buy some books. It is a good investment for you.

“I thought this is a 12-week eating plan? Then why are we talking about New Year’s resolution and being grateful?”

The reality is you are not yet used to the healthy eating habit. You may last 2 to 3 weeks only or eventually fail. Here are the practical things that we have to fix to complete the 12-week eating plan:

Timing – whoever invented brunch (breakfast and lunch) must be regretting right now. You must [strictly] eat when it is time to eat. Breakfast is for breakfast. Lunch is for lunch. And dinner is for dinner. There is no such thing as brunch or one-day mean—unless you follow some intermittent fasting programs (they are good programs too).

Always start your day eating protein. Many types of research show how it helps the body gets the proper nutrient to go through the day.

For lunch, better get something rich in omega 3 such as tuna or get some fish and mix it with lots of greens (veggies, right!)

Take note of this: a combination of protein fibre and whole-food fat is always the best. Always remember, there is no and-1 here. This is not basketball so better keep the proportion level for all of your meals.

“I have plenty of work in the office and I am starving. Can I have some snack?” Well, it is the best time to get some fruits and apple is the best recommended for an afternoon snack. You know the old saying; “If you do not want to see your doctor, better get an apple a day.”

You may enjoy a roasted chicken for the dinner and mix it together with some veggies. “Do I have any other options?” Well, you might want to get that chicken now or stick with more salads.

If you work out at night, it is recommended to consume fruits such as berries after you are done.

“Man, I love late nights!” Well, you can definitely drink a protein shake but most recommended before bed. A little alcohol or sodas and cookies will do, but not too much.

4-week workout plan for weight loss

The best part of doing a 4-week eating plan is that it sets you in the right mood because you have a clear goal. You can track it until it became part of your lifestyle. There is nothing wrong for having cheat day with family, friends or co-workers. I recommend that you may start doing it after you complete the task for 4-week. This is all about creating a new habit.

Get some expert advice too. It will really help your diet plan. We can find plenty of apps to install. If you have extra cash, buy some books. It is a good investment for you.

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to wellnesscrave.com on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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