Your simple 21-day fat-loss system: no calorie counting, food weighing, or tracking apps—just repeatable meals and clear rules.
This is your simple 21-day fat-loss system: no calorie counting, food weighing, or tracking apps—just repeatable meals and clear rules. It's built for busy UK bootcamp members using normal supermarket food (Aldi, Lidl, Tesco, Asda, Sainsbury's).
Low-carb, higher-protein eating with legumes helps reduce hunger, stabilize blood sugar, and support fat loss when followed consistently. Think of the 21 days as your "basic training" for long-term habits, not a quick-fix crash diet.
If you have any medical conditions (e.g. diabetes, kidney disease, heart issues, digestive disorders, current or past eating disorders, are pregnant or breastfeeding, or take regular medication), speak to your GP or a registered dietitian before starting this plan. This is general education, not personalised medical advice.
No bread, wraps, naan, chapatis, pasta, rice (even brown), cereal, potatoes, chips, crisps, pastries, pies, or breaded/fried coatings. If it could be white, skip it.
This combo boosts fullness because protein and fiber increase satiety and help control appetite hormones.
Liquid calories don't fill you up but can quietly add hundreds of calories per day.
Save fruit for cheat day. Tomatoes and avocados are fine any day. This reduces sugar load while you're improving blood sugar control and fat loss.
Pick a fixed day (most choose Saturday). On that day you can eat what you like—bread, desserts, fruit, alcohol—and then go straight back to Rule 1 the next morning.
Planned "refeeds" improve adherence and reduce feelings of deprivation, which supports long-term success.
Aim for ~25–35g protein (e.g. 3 eggs plus beans) to reduce cravings and evening snacking. High-protein breakfasts are strongly linked to better appetite control and fewer high-fat, high-sugar snacks later in the day.
For every on-plan meal, just build this plate:
No scales, no counting—just eyeball the plate and eat to comfortable fullness (not stuffed). Legumes are nutritional powerhouses, giving protein and fiber that keep you full and support weight management.
Pick 2–4 meals you like from below and repeat them for the full 21 days to reduce decision fatigue.
Your pattern: 6 days on-plan, 1 day off-plan. Repeat for 3 weeks.
Goal: Learn the rules, set up environment, survive the first week.
Expect: Fast initial weight change (mostly water/glycogen). Cravings for bread/sugar early—this eases if you hold the line.
Goal: Make the system automatic and tighten weak spots.
Expect: Scale may slow or bounce—look at inches, energy, and clothes instead.
Goal: Treat this as the bridge to long-term habits, not the end.
Expect: Visible changes in photos and clothes, even if the scale hasn't moved dramatically. Realisation that full habit "automaticity" usually needs 2–5 months of repetition.
Use a flexible tape measure. Measure:
Add them up = "Total Inches". If TI goes down, your body is changing for the better—even if weight doesn't.
Change doesn't become automatic in 21 days. Most health habits take 2–5 months to really stick, with big individual variability.
The 21 days prove to you that you can follow a simple system and feel the benefits. Keep going.
Use Rise & Shine bootcamp and the WhatsApp group as your accountability structure—support and community massively increase success rates.
Focus on how you feel (energy, mood, confidence), not just how you look. Improved mental health and resilience are some of the biggest wins.
Stick to the rules, repeat your simple meals, show up to bootcamp, and check your progress weekly—not daily. Give this 21 days of honest effort and let the results speak for themselves.
You have everything you need. The only thing left is to start. Pick your start date, choose your meals, and commit to 21 days of simple, consistent action.
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