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The New Year, New Leaf Weight Loss Challenge

Start your weight loss the right way in 2015.

All the tasks in this challenge are evidence based, and will set you on the right road to sustainable weight loss.

You start one new challenge each week, keeping you interested an on-track. Hopefully some of the weekly tasks will become things you can turn into enjoyable life-long habits.

The challenge

  • Choose six of the nine tasks given below within a six to eight week period
  • You can choose one new task each week
  • When you sign up for the challenge (in the Challenge tab once you are logged in to WLR) you'll be given an avatar that you can personalise
  • Each completed challenge task earns a reward that will displayed on your avatar

When you have completed 6 tasks, you have met the challenge and will be entered into the New Leaf Challenge Prize Draw to win £250 in personal training or shopping vouchers.

You can log in to WLR by starting a free trial click here to get started

Deadline Dates

The Challenge opens on December 31st and you can join any time up to midnight on January 31st to qualify.

The closing date is March 31st 2015, so you'll need to make sure you start your last week by Wednesday 25th March.

Choose your Tasks

Set Small Goals for Success

Fill in the 'My Goals' form in the challenge tab, this will help you to understand and strengthen your motivation.

Whether your overall goal is to lose 2 stone or drop 3 dress sizes, break it down into small chunks - WLR recommends mini goals of up to half a stone.

Scoring a goal is a great feeling (think of footballers!), and builds confidence, so give yourself a chance to celebrate goals early and often.

Get a New Habit

It's the things you do habitually that shape your body.

Think about the things you do a lot that don't seem to be helpful to your goal of losing weight.

Commit to one habit that you intend to change over the time you are doing the New Leaf challenge.

Your challenge is to post this commitment on the New Leaf Challenge Message Board.

Don't forget to update your progress from time to time, especially if you're finding it a bit of a bumpy ride - you'll find lots of support.

Get Calorie Savvy

Once you start getting calorie savvy, you’ll find there are literally thousands of ways to easily reduce the amount of calories you take in without ever feeling hungry or deprived.

All you have to do to get your avatar reward is get a score of at least 15 out of 20 in WLR's calorie Quiz.

You can take the quiz as many times as you like to improve your score. Once you're happy, click the 'finish' button and your final score will be recorded.

You'll find loads of information about calories on WLR, take a free trial to browse through it all.

Burn Some Fat

Here's how to have a winter glow even without sunshine.

Aerobic exercise (eg walking, cycling, dancing) burns fat and makes you fitter.

Your challenge is to get 100 minutes of aerobic exercise into one week and enter it into your Exercise Diary. This can be done in separate sessions of 10 minutes or more.

Become Your Own Healthy Eating Guru

While creating a calorie deficit is the key to losing weight, you’ll be healthier and far more likely to keep those pounds off if you achieve this by adopting healthy eating habits.

To meet this challenge task you need to score a minimum of 15 out of 20 in WLR's healthy eating Quiz.

The answers to the quiz all appear in WLR's content pages, try it free and see what you think.

Build Some Muscle

Toning/strengthening exercises help to build muscle, and the more muscle you have  the faster your metabolic rate and the more calories you’ll burn – even at rest.

Plus strengthening and toning your muscles will help to improve your overall body shape, protect your bones and make you look and feel younger.

To meet this challenge you need to do three, 20 minute, sessions of toning exercises in one week.

Pinch an Inch

Research shows that fat stored around the waist increases the risk of heart disease, type 2 Diabetes and high blood pressure.

The good news is you only need to lose about 5lbs to pinch an inch off your waist.

Lose a stone and you can expect to lose nearly three inches.

Meeting this challenge is easy; all you have to do is record a loss of 1" or more to your waist measurement in your WLR Goals and Results.

Don't forget to celebrate your inches pinched. Update your waist measurement for every 5lbs or so that you lose - more goals scored will build your confidence and determination.

Make Friends with Water

The jury is still out on whether drinking more water aids weight loss, and more research is needed, but several studies have shown that it does help people lose more weight.

Specifically drinking a glass or two before a meal can increase feelings of fullness, meaning you eat less.

Plus, if water is used to replace drinks that contain calories, overall calorie consumption will be reduced - making weight loss easier.

Your challenge is to drink at least 6 glasses* of water a day, every day for a week - and enter it into your Food Diary.

* The standard serving size of 1 glass of water is 200ml

Radiate Health from Within

Health experts know that eating a balanced diet packed with vitamins, minerals and antioxidants helps to reduce the risk of major health problems.

It also helps to strengthen your immune system so you are less likely to suffer from those energy-sapping winter ailments.

Getting your five-a-day is a cornerstone of having a healthy diet. Plus, because fruit and veg is low in calories, including plenty can really help your weight loss.

Your challenge is to eat five portions of fruit and veg every day for a week, and enter it into your food diary.

Join the Challenge Today

You can join the New Leaf Challenge by starting a free trial on WLR. Simply click on the Challenge tab once you are logged in. If you like what you see and want to continue with your challenge, you can get all the benefits of joining WLR from only £6.99 a month

Start My Free trial »

New Leaf Challenge Entry Conditions


In order to be eligible for the New Leaf Challenge you must be a full member of Weight Loss Resources. You must be aged 18 or over at the time of joining.

Completing the Challenge

You have until Sunday 6th April 2014 to complete the New Leaf Challenge. You must complete 6 tasks over 6 weeks to have completed the Challenge. The User IDs of all members who completed the Challenge will be published on the Weight Loss Resources web site.


The copyright to messages posted on Weight Loss Resources message boards resides with Weight Loss Resources Ltd. Messages posted, identified only by User ID, may be used in information and publicity.

Lose a Stone for Summer Advert

Join the Challenge Today

You can join the New Leaf Challenge by starting a free trial on WLR. Simply click on the Challenge tab once you are logged in. If you like what you see and want to continue with your challenge, you can get all the benefits of joining WLR from only £6.99 a month

Start My Free trial »

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