LEP Fitness


How to Drop A Dress Size in 28 Days…

How to Drop A Dress Size in 28 Days…

It’s amazing how quickly and easily you can drop down a dress size! 

In fact with a few tweaks to your lifestyle you may even be able to drop a couple of dress sizes in less than 1 month!

I’ve successfully used the principles that i’m about to share with you with hundreds of women whilst running my personal training practice based in Sheffield.

I want to share these tips with you for FREE to help you lose weight and improve your body shape.

Without further ado here are 8 Tips To Help You Drop Down A Dress Size

#1 Up Your Protein  

protein helps you lose fat

Protein keeps you fuller for longer – Which will help curb those late night Galaxy chocolate cravings!

As protein is harder to digest your body burns calories trying to break it down. This is called the thermogenic effect of food. To put this in tangible terms, if you eat 200 calories worth of protein, your body will use between 40 and 70 of them in digestion.

Aim to consume a palm sized portion of protein with each meal. An example meal plan for the day could look like this:

  • Breakfast: eggs
  • Lunch: Chicken Cesar salad
  • Snack: Whey protein shake
  • Dinner: Steak served with sweet potato fries and veg

Other foods rich in protein include: chicken, turkey, eggs, steak, mince, cod, salmon, tuna and nuts.

#2 Increase Your Daily Step Count

aim for 10,000 steps per day to lose weight

Completing 10,000 steps each day typically burns about 2000 to 3500 extra calories each week! Put another way that’s the equivalent of losing 1 lb per week!

The more you move the more calories you’ll burn. Walking is a great way to shift those extra pounds, and improve general fitness.

Although it’s recommended that we walk 10,000 steps a day, that’s actually hard to do sometimes! Don’t be disheartened though, if you can’t manage this number just do your best.

Monitor your daily step count using your phone or a Fitbit and aim to improve the number of overall steps that you do each day. Even just adding an extra 1,000-2,000 steps each day is going to add up and make a HUMONGOUS difference to how many calories you burn.

Some great ways to increase your steps are:

  • Go for a walk (obviously!). You could venture out to the Peak District or go for a stroll around your local park
  • Always take the stairs (ditch lifts and escalators where possible!)
  • Walk to work
  • Get involved in a sport like netball or tennis (you’ll be surprised at how quickly your step count goes up!)

#3 Drink More Water

why water helps you lose fat

When you are dehydrated your performance suffers: at work, at home, at the gym, you name it!

It’s very easy to mistake dehydration for hunger and then over eat on cr*p (pardon the French!). You are far more likely to reach out for a sugary bag of goodness (Harbio’s, Minstrels, Reveles, etc!) at the first available opportunity (not good if you want to shed some excess timber!).

The only way to stop this from happening is by consuming more fluids throughout the day. Even if you don’t like water, try consuming a zero/low sugar juice, or pick up some tasty flavoured water.

Make-sure to fill up a 2 litre bottle of water at the beginning of each day and sip at regular intervals (every 15-30 minutes). This will soon become a habit (after approx 7-14 days).

Not only will you be performing better, and keeping cravings at bay but you’ll also notice a BIG improvement to your energy levels + have a healthier, more radiant skin complexion (winner winner!)

#4 Lift Weights

weight training helps you lose weight

Lots of women are afraid to lift weights in fear that they will get BIG MANLY MUSCLES! This is a great myth and in over 7,000 coaching sessions i’ve never experienced any lady get TOO BIG!

Instead weights (if done correctly) will enhance your body shape and over time turn you into a “Lean, Mean, Fat Burning Machine”. The more lean muscle you can build the more calories you’ll burn on a day-to-day basis.

You could lift weights at the gym, or complete workouts in the comfort of your own home (whatever suits you best!). For those of you who’d prefer to workout at home check out my 20 FREE Resistance Band Exercises Workout Video. There are also plenty of FREE Workout on my site – click here

If you aren’t very confident with what to do i’d recommend hiring a personal trainer who can teach you how to execute the techniques correctly and design you a be-spoke program.

#5 Improve Your Sleep

why good sleep helps you lose weight

Poor sleep affects your mood, and alters hormones that prevent you from burning fat. Not to mention you feel grouchy, grumpy and fatigued!

In todays day and age it’s all too common to have interrupted and poor quality sleep. The stress at work, and at home can weigh us down – and there arent enough hours in the day to get everything done! It feels like we are constantly running on reserve, never fully recharging our batteries.

Many of us also spend our last few hours in the evening watching TV or scrolling through FB on our phones! All of these poor habits and behaviours prevent us from switching off and getting a good nights sleep.

I wrote a post all about the importance of sleep recently (read full article here) but the take home points of the article to help you improve sleep are:

  1. Turn off phone and all electrical appliances 1hr before bed
  2. Set an alarm clock for the morning
  3. Take magnesium (600mg) and zinc (15mg) 1 hr before bed (typically between 9-10pm)
  4. Get into bed and read a book for 1-30 minutes until you get sleepy

#6 Remove Processed Food & Takeaways 

Remove Processed Food & Takeaways to lose weight

For the next 4 weeks ditch the fatty, processed foods! Throw them out of your cupboard,  bin all your takeaway leaflets, and delete the fast food apps from your phone: Just Eat, Dominoes, etc!

Although seemingly obvious, it’s amazing how many calories you save by removing these foods from your diet.

Although it may be difficult at first, the longer you go without them the easier it gets. Instead of ordering a takeaway on a Friday night opt for a healthier, home made curry, or a lean mince burger with sweet potato fries.

Another favourite that I use with clients is Nacho style feast bites from Spice N Tice – they’re yummy and can work really well on a weight loss diet!

#7 Add More Veggies

Add More Veggies to lose weight

Yeah I know vegetables aren’t the tastiest things in the world! but lord do they pack your body full of amazing nutrients, help you flush out toxins and help you to lose weight.

The high fibre content in vegetables helps loosen your bowels and improves digestion and gut health (imperative for healthy fat loss). If you’re not used to eating much veg just try and add a little (a handful) to each main meal.

Here are some great ways to increase your veg consumption throughout the day:

  • Make a smoothie
  • Add in peppers, spinach and onions to your morning omelette
  • Add in sweetcorn and peas to rice dishes
  • Make cauliflower rice
  • Snack on carrots and humous
  • Add in cucumber to your salad

#8 Do More Work Around The House

Do More Work Around The House to lose weight

Again this is another great way to burn calories, but with the added benefit of a tidier, nice looking house too!

Activities such as gardening and hoovering the house burn a ton of calories and all add up to help you lose weight.

Heavy yard work (landscaping, moving rocks, hauling dirt): 400-600 calories per hour. Raking and bagging leaves: 350-450 calories per hour. Gardening: pulling weeds, planting flowers, etc.: 200-400 calories per hour. Mowing the lawn: 250-350 calories per hour

The average 125 pound person will burn 128 calories per hour while ironing, 128 calories per hour while washing dishes, 150 calories per hour while cooking, 150 calories per hour putting away groceries, 165 calories per hour doing general housework, 180 calories per hour loading or unloading a car!

By regularly mowing the lawn and taking the laundry upstairs you could burn anything from a few calories to hundreds – depending on the intensity and duration of the activity.

Putting it all together…

I can guarantee that if you fully implement the above tips into your daily routine that you’ll be down a dress size in no time.

I’d encourage you to re-read this post and take notes, create a plan of action so that you can incorporate these tips into your daily schedule for the next 28 days…

Plan of Action…

For example you could…

  1. Buy a diary and put in the days that you are going to go to the gym or do your home workout
  2. Set a reminder on your phone for every 30-60 minutes to remind you drink some water
  3. Write a list of things you’ll need to buy at the supermarket next time you go shopping: chicken, vegetables, etc
  4. Throw away all your takeaway brochures and delete the fast food apps from your phone
  5. Pick up a Fitbit
  6. Book in to see a personal trainer

Swipe Up Your Own 28 Day Weight Loss Program…

For those of you who would like a set program to follow. Why not pick up the 28 Day Keto Challenge which I created and which is on offer at the moment for just £9.99! (50% Discount!)

For the same price as a takeaway you could pick up a nutritional and exercise regime to tell you exactly what you need to do for the next 28 days.

What’s in the 28 Day Keto Challenge? 

  • A 28 Day Written Plan of action – A personal road map guaranteed to achieve success
  • A Ketogenic Diet Plan – A meal plan to help you shed layers of fat
  • 7 Day Training Plan for the gym
  • 7 Day Training Plan for at home (if you don’t want to go to the gym)
  • A Post Keto strategy for further weight loss (once you’ve completed the 28 days) 


Basically everything you need to know to shift some serious timber!

Typically for an LEP Custom Meal Plan the investment is £150. For the 28 Day Keto Challenge i’m making this plan available for just £9.99! That’s a crazy offer, and one i’m very unlikely to make again.

‘Swipe Up’ Your 28 Day Keto Challenge NOW to Start Rapidly Losing Weight…

You can pick up your copy of the plan by clicking on the red button below…



If you don’t have a Paypal account or if you’d prefer to make a bank transfer please e-mail me – nick@lepfitness.co.uk and i’ll email you the details.

Here’s to less body fat and a healthier, happier you!

Thanks for reading,

fitness trainer sheffield

Nick 🙂