90 Day Challenge Update #4

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90 Day Health Challenge #4

Welcome to Week 4

Keep going everyone, and remember a little progress each day adds up to big results.

Team JS have made it three weeks in a row at the top, congratulations! Although it looks like Team Less Fat are creeping up on them and it's still all to play for...who is gonna up their game and knock them off their perch next week?! 

You didn't gain all your weight in one day; you won't lose it in one day. Be patient with yourself and don't worry if you haven't seen much change in your weight this week, just keep going.

This week's useful resources and tips will help you on your journey to healthier eating. We have included simple and easy changes that you can incorporate in to your daily routine. 


In order to win your team a bonus point this week, simply submit an answer to the question below by 5pm on Monday:

Fruit juice and smoothies count towards your fluid consumption, but they contain free sugars that can damage teeth. Therefore, these should be limited to a combined total of how many ml? (hint: the answer is in one of the articles/links below)

Submit your answer

League table
Eatwell Guide

Eatwell Guide

The Eatwell Guide shows the proportions of the main food groups that form a healthy, balanced diet:

  • Eat at least 5 portions of a variety of fruit and vegetables every day
  • Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible
  • Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
  • Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
  • Choose unsaturated oils and spreads and eat in small amounts
  • Drink 6-8 cups/glasses of fluid a day

If consuming foods and drinks high in fat, salt or sugar have these less often and in small

Read More

Plate portion

Portion control

The trend towards larger portions of foods are contributing significantly to the UK’s expanding waistlines. Ridding bigger portions from our diet can reduce our energy intake from food by 16%, and thereby help reduce our risk of becoming obese and associated disease.

Here are some simple tips to reduce your portions:

  • Aim to eat mindfully at the dinner table rather than in front of the TV or computer
  • Follow the recommended portion size for each different food group - check out the Eatwell Guide above
  • Use smaller plates

When you are next in the shop have a look at the portion plates on display and the portion containers to give you an idea of what a portion is!

Find your balance

Healthy snacks

Curbing snacks

People who snack when they are not hungry, end up eating just as much at the next meal as those who have not snacked and generally consume more calories by the end of the week. How can you curb cravings?

  • Eat more slowly so you (and your body) both notice what you're actually eating
  • Go for a walk (even a short one) after your meal - it reduces the rise in blood sugar and fat levels
  • If you crave something sweet - distract yourself (exercise is best) or drink water or a herbal tea
  • If you have to have a snack choose a healthy option such as mixed nuts, a piece of fruit or Greek yoghurt 

Healthy snacks

Give these food swaps a go!

Making small changes to your diet is the healthiest and most achievable way to lose weight.

  • Fish instead of red meat
  • Grilling instead of frying
  • Wholegrain option instead of white bread, pasta or rice
  • Tomato-based sauces instead of creamy options
  • Thin crust pizza instead of thick crust
  • Oven-baked potato wedges instead of fried chips
  • Frozen yoghurt instead of ice cream
Food swap

Useful resources

NHS calorie checker: Check Your Calories 

British Heart Foundation:  Understanding Cholesterol*

Eat Better Booklet: Healthy Eating Resource*

*Email us to request a hard copy.

Exercise of the Week

Keeping Active

Keep active with this week's exercises. Remember to warm up well and have a good stretch at the end!

Research shows that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease.

Workout Session 4

Don't forget to read the exercise disclaimer before undertaking any exercise.

OMF session

Exercise session at home! 

Why not give this week's exercise session at home a go?! Our instructor Liam has recorded a beginner level workout, suitable for all abilities. You can also revisit the sessions from previous updates as they have been uploaded to the dedicated 90 Day Challenge page on our website.

Session Four

Smoking Cessation

Do you want to quit smoking?

Quitting smoking is the best thing you can do to improve your health. Did you know you're 4 times more likely to quit for good with specialist support?

We offer one to one appointments with a trained wellbeing advisor to help empower you to quit smoking. If you would like free and confidential support to help you quit get in touch.

Contact us

You will receive information and advice on both Nicotine Replacement Therapy (which we can provide free of charge). An advisor will give support and advice on the best option for you. 


Our friendly Wellbeing Advisors are on hand to answer any of your questions about weight loss. Stay ahead of the competition by getting tailored advice to keep you on track. 

Get in touch

Don't forget to submit your weight by SMS or email every Monday by 5pm. Points will be deducted from those who do not submit their weights in time! 

Visit the dedicated webpage to keep up to date with all the 90 Day Challenge News

Join the private Strava group and track your activity, see if you can up your exercise each week and engage in a little friendly competition by keeping an eye of the weekly leaderboard. Simply sign up to Strava (it's free). Click on 'explore' then 'clubs' and search for 90 Day Challenge' and request to join.

Join Strava

Wellbeing Centre