The Ultimate 90-Day Fat Loss Checklist:
If you want to lose body fat, build muscle, and feel more energised, you don’t need another fad diet. You need a structured plan that’s simple enough to follow consistently. This 90-day checklist will help you stay on track. That’s exactly what I offer my personal training clients in Marylebone.
Phase 1: Foundation (Weeks 1–4)
Focus: Build habits that create consistency.
⬜ Set clear goals (define your 90-day target in weight, body fat %, or clothing size).
⬜ Track starting points (photos, weight, measurements).
⬜ Plan your workouts (3–4 strength sessions + 1–2 cardio sessions weekly).
⬜ Daily protein target: 1.6–2g per kg of body weight.
⬜ Hydration habit: 2–3L water per day.
⬜ Step count baseline: Track current average and aim to increase by 2k steps/day.
⬜ Sleep routine: Aim for 7–8 hours consistently.
⬜ Cut liquid calories (sodas, excess alcohol, fancy coffees).
Phase 2: Progress (Weeks 5–8)
Focus: Increase intensity & dial in nutrition.
⬜ Progressive overload (increase weight/reps in training weekly).
⬜ Meal prep 2–3 times/week to avoid takeaways.
⬜ Track calories/macros at least 3–5 days per week.
⬜ Swap refined carbs for whole food sources (oats, rice, potatoes).
⬜ Introduce 1 higher activity day (hike, sports, longer walk).
⬜ Weekly check-in: Review weight, steps, calories, and adjust.
⬜ Cut late-night snacking by setting a “kitchen closed” rule.
Phase 3: Acceleration (Weeks 9–12)
Focus: Fine-tune & push for results.
⬜ Increase NEAT (aim 8–12k daily steps).
⬜ Dial in meal timing (3–4 balanced meals, minimal grazing).
⬜ Limit alcohol to 1x per week (or cut completely).
⬜ Refine portion sizes — aim for 80% fullness at meals.
⬜ Push intensity in workouts (supersets, shorter rest).
⬜ Add 1 recovery method (stretching, foam rolling, sauna, or yoga).
⬜ Track progress photos (compare to day 1).
⬜ Celebrate milestones (reward yourself without food).
The Bottom Line
Fat loss in 90 days isn’t about being perfect — it’s about building repeatable habits that stack up over time. Stick to this checklist, stay consistent, and by the end of 3 months you’ll look leaner, feel stronger, and have more energy. This is the blueprint I use with my Marylebone fat loss clients.
