90 Day Challenge Update #8

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90 Day Health Challenge #8

Welcome to Week 8

A huge part of healthy weight loss is believing you can do it, and realising it's not going to happen overnight. Keep going everyone, you're all doing so well. 

Congratulations to Team Less Fat who have jumped ahead of JS and are now top of the table! It's still all to play for, let's see who can take the lead next week. Look out for those bonus points, they can make all the difference!

We all know that we should limit our salt and sugar intake, but do you know the recommended daily amounts and where hidden salts and sugars are found?

This week we look at the importance of reducing sugar and salt in our diet and give you advice and practical tips on how to do this.

League table

Bonus Point Alert

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

Give an example of how you could reduce your salt intake? (hint: good examples have been included in the articles/links below)

Submit your answer


As next Monday is a Bank Holiday (30 August) there will be no Shift the Timber session however Liam is happy to run an exercise session if you want it. Please vote if you would like it to go ahead.

Please send in your vote to us by Thursday 5pm. 

Submit your vote

Are you experiencing weight-loss plateau?

Weight loss is a dynamic process. Your body needs time to catch up with what’s going on and get used to the new body changes that weight loss creates. Don't get discouraged. It's normal for weight loss to slow and even stall. Try out some of these useful tips and avoid backsliding on your new healthy habits:

  • Reassess your habits. Look back at your recent food intake and activity levels and make sure you haven't loosened the rules. 
  • Rev up your workout. Whilst you can't 'out run' a bad diet, it's important to realise when you may be consuming too much food for the amount of energy being used up.
  • Pack more activity into your day. Think outside typical gym workouts. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more gardening or spring cleaning.

Whatever you do, don't give up! Celebrate your success and continue your efforts to maintain your weight loss. 

Sugar intake guidelines

When assessing the amount of sugar in products it's important to be aware of the levels per 100g. The recommended amount is no more than 30g of sugars a day, which is roughly equivalent to 7 sugar cubes.

So what is the right amount? 

Sugar Intake

Salt intake guidelines

Salt levels on food packaging are listed as per 100g and the recommended salt intake levels for an adult per day is no more than 6g.

So where does salt come from in our diet? What negative effects can it have on our bodies if we have too much? 

Salt Intake

National Salt Awareness Week

This Salt Awareness Week, help us celebrate home cooking – the meals that shape our cultures and societies, the meals we grew up with and the recipes we’ve tried and loved. 

All with more flavour, less salt!


How to reduce salt intake...?

You don't have to add salt to your food to eat too much of it, around 75% of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals.

Whether you're cooking from scratch at home or eating out, try tasting your food first instead of reaching for the salt. Most of us add salt out of habit but your food can still taste good without it!

Top Tips


How to reduce sugar intake...?

Keeping tabs on how much sugar you’re swallowing is an important part of a heart-healthy lifestyle. The empty calories from added sugars in desserts, some drinks and candy can lead to weight gain and spikes in blood glucose levels.

The good news is that cutting down on sugar may be easier than you think.

Top Tips

Useful Resources

Action on Salt: Salt and Your Health

Salt Shopping Guide: Low Salt Choices

My Fitness Pal: Weight plateau top tips

Change 4 Life: What do you need to know?

Watch BHF: Why is too much salt bad for you?


Exercise session with Liam

Why not give this week's exercise session at home a go?! All exercises are suitable for beginners and easy to do at home.

"Put all the excuses aside and remember this: you are capable."

Session Eight

Exercise of the Week

Keeping Active

Make every workout count. Wake up every day and tell yourself 'I can do this!''

The underrated benefits of exercise:

  • Improved functional mobility
  • Stress & anxiety relief 
  • Improved sleep
  • Higher self-esteem

Workout Session 8

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


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

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 to find out more. 

Prediabetes Service

Spotlight On Prediabetes

Our prediabetes workshops are ideal if you are at risk of developing Type 2 Diabetes. Risk factors include:

  • Being overweight
  • Inactive
  • Family history
  • Diagnosed as prediabetic

Find out what you can do to reduce your risk and set small manageable goals around diet and physical activity. 

Contact us