It's day 37 of my 100 day challenge and the results have been better than I expected. Once I'd used hypnosis and NLP to support my goal of following the challenge, cutting out processed foods, carbs and alcohol my weight and fat loss has been consistent and some would say dramatic. When I started the challenge my body fat was 29.2%. I'm 38 and male so you can see on the chart below that this is on the far right of the chart and the highest number in the red. Yesterday I weighed myself on my Tanita body fat monitor showed me having a body fat percentage of 19.8%. This means that it's lower than the 20.2% threshold of the average body fat putting me on the border of the 'ideal' spectrum in the green. Since my target goal is 10% body fat which is in the lean classification I still have a further 10% body fat to lose but my confidence and focus has never been higher. So far I've lost a third of my entire body fat and half of the body fat I wanted to lose to achieve my goal. 

I've now been doing my challenge for 31 days and have 69 days left.
So what's changed?

• Firstly, I've lost more than 1 stone in weight. 
• I've reduced my body fat percentage by 25%. 
• I'm sleeping 2 hours less per night on average.
• My fitness levels have improved and my motivation to exercise or play sport has increased.
• I've gone from a size 34 waist to a size 30 waist.
• My health has improved (gums no longer bleed when brushing or flossing for example)
• I've had feedback that I'm looking healthier - better complexion, fitter etc.
• I've learning even more about the nutritional components and benefits of different foods. 

My overall target for my 100 day challenge was to get to 10% body-fat. I'm currently at about 22% which means I have another 12% of body fat to achieve my goal. I have had a month now of eating only natural unprocessed foods. This next month I will step things up to another level by increasing my exercise with a big focus on cardio exercise. I am currently going to the gym 3 or 4 times per week so for the next month I will be increasing this  to at least 10 x 500 calorie cardio workouts. This means I'll be burning 5,000 calories per week from cardio which will encourage further fat loss since I'm already running at a calorie deficit anyway. I have approximately 10 weeks left which means I need to lose just over 1% of my total body fat each week. This is an achievable goal if I focus on new personal bests in body fat each and every week. I will be using hypnosis and NLP to create cravings and compulsions to exercise. If you currently have cravings for chocolate or crisps and these cravings disapeared but you instead started craving cardio would that help you lose weight. Stay tuned to find out how I get on.