Weight loss does not have to be extreme. You do not need strict rules or complicated diets. Most people get better, long-term results from simple changes they can repeat every day.

This is where my Reduce Remove Replace system comes in. It is easy to understand, easy to follow, easy to keep doing, and it helps you focus on actions instead of numbers or quick fixes. 

Here is the breakdown of each and an example of how to apply it:

Reduce

Reducing does not mean missing out. It simply means doing a little less of something that does not help your goals.

When you reduce portions or high-energy habits, you lower your total energy intake without feeling like you are dieting. The change is small enough that you don’t notice it day to day, but the impact builds over time.

Easy ways to reduce:

1. Reduce portions slightly. Measure to learn. Then portion to suit.

2. Reduce toppings. Less cheese, less mayo, less butter.

3. Reduce how often you eat energy-dense snacks.

4. Reduce takeaways from twice/couple of times a week to once.

5. Reduce liquid calories like juice, soft drinks, or milky coffees

So now, try to pick one thing this week and reduce it by about 20 percent. Also, ask yourself, “Can I reduce this without feeling restricted?” Small reductions are easier to keep doing, and that is where results come from. What does 20 percent look like? Eating out for work 5 days a week, just means taking a home cooked meal across to work once a week or taking your pasta from one cup (250g) to 200grams. I believe this is conservative, but can you reduce it without feeling restricted.

Remove

Removing means taking out something that does not add value to your health, routine, or goals.

Most weight gain comes from small daily habits that happen without thinking. When you remove the habit or the trigger, the behaviour disappears with it. You rely less on willpower and more on environment.

Easy things to remove

1. Remove the second serving at dinner.

2. Remove weekday alcohol.

3. Remove late-night snacking by having a “kitchen closed” time.

4. Remove visible snacks like chips on the counter preferably your pantry.

5. Remove extra oils and butters you don’t need.

Look around your environment. Open the pantry and just start removing things you know are not doing you any favours. Prioritise what you can realistically handle, and start by removing one friction point this week. You will notice the difference. Imagine four weeks later all the things you have stopped doing.

Replace

Replacing is about swapping a habit or food for something better, but still satisfying.

Replacement keeps you feeling supported rather than restricted. You still get enjoyment, but with less energy intake or better nutrition.

Easy swaps to start with

1. Replace sugary drinks with sparkling water, zero sugar options, or flavoured water.

2. Replace afternoon (anytime) chocolate with yoghurt and fruit.

3. Replace takeaway meals with quick to cook home meals.

4. Replace the type of product/food you buy (to help reduce eg. calorie, sugar, or fat content).

5. Replace meals to suit your routine.

Pick one swap you can stick with for seven days. I have had so much success with this alone for my clients. They have swapped sugary drinks for a better alternative and have removed a lot of liquid calories that are so easy to consume. #5 is an interesting one, we forget sometimes that we don't always have to eat breakfast food and breakfast time. Try scrambled eggs of toast + veg for dinner one night. Tell me I am crazy :)

Putting It All Together

Here is a simple weekly challenge:

1. Reduce one thing.

2. Remove one thing.

3. Replace one thing.

That is it. Three small actions that builds good habits, confidence, and momentum.

You do not need diets. You need repeatable actions that fit your life.
Reduce. Remove. Replace. is the easiest way to start.

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Cheers,

Coach Brian