Lose 10 Pounds in a Month – The Diet
What do you recommend for the pre-workout meal, if this is actually Meal 1? Too many people throw off their diets with a cheat meal, and end up never getting back on them. Thank you for putting this on here. My intake hovers between calories per day. I do not have a good eating habit. I would like to lose pounds but mostly because I am not satisfied with my tummy area.
I have been struggling with my weight for at least 7 years, but mainly the last 2 years after fracturing my back. T8 compression fracture To top it off my I had a thyroidectomy a year ago. I recently started walking from work to home 4. Before my accident I was very active, although not through a gym, just hiking and walking mostly and have always had a very physical job. It seems lately, no matter what I do, my weight just keeps going up and up.
In general though, strength training will help strengthen the muscles of the back. Hopefully your levels are good. Are you taking T4? What are your T3 levels? Whatever the case, take a close look at your diet. Are you eating processed foods? Are you being consistent with your diet, or binging on the weekends? Hello and thank you for this detailed plan.. I have recently changed jobs and now sit at a desk all day which I know can not be good.
I have been doing circuit training a few days a week at gym, walking, and abs and notice my upper and lower body gaining muscle, but still working on the tummy which usually shapes right up for me.. I am 34 and definetely have to eat better with all this non movement, but what do you think, besides climbing stairs on breaks, I could do to help me??
If you are strength training 3 times a week with a good intensity, your exercise portion should be covered. Make sure you diet is right. That is going to be what brings in your abs. Two questions… First, are the veggies listed above the only veggies we can eat or can we add cucumber, zucchini or tomatoes to that list? Second how long should the strength training workouts be? Those foods are fine. Just make sure they are low to trace carbs. I would make your workouts no more than 1 hour.
More important than time though is intensity. Keep it high and your workouts will end up shorter. I need some help, here. If you have a high body fat percentage, you might be better off basing your numbers on your lean body weight. Try starting your numbers off based on a weight of pounds.
Healthy fats are easy to get in and will help you get your calories up. No need to eat more than 5 times a day. After determining protein and carbohydrate intake, take the rest of your allotted calories and eat them from fat. I am struggling to lose weight for some time now. My biggest problem is, making sure how many calories I am supposed to eat daily.
Also based on the calculations, if someone is pounds, they will need a total of Well according to one website, lb person needs 45 grams of protein to lose 2 lbs weekly. Also I am vegetarian, do not eat even sea food, so what are some good carb, protein and fat foods? RR, weight loss and fat loss is not the same thing.
With a protein intake of 45 grams, you will be hard pressed to hold onto your muscle. This method is not the only way to do things. What do you recommend for the pre-workout meal, if this is actually Meal 1?
After intense cardio what do you recommend for pre and post nutrition? For example after HIIT or a 10k at a good hard rate? Try having a piece of fruit pre-workout. You might want to consider adding in some carbs post-workout to ensure optimal muscle glycogen levels. I coincidentally have just gone through a month long program very similar to this, and I DID lose 10 pounds. So I can say I know your plan will work. What do you recommend I do? Are there foods like oatmeal that have more carbs per serving?
I have been eating Ezekiel toast and fruit as my carbs. Try focusing on foods that are a little more carb dense. A banana oatmeal protein shake should work well to hit the mark. I use to weight and drop down to and i hit a plateau, I just recently moved to Washington State and I am trying to go back to my old routines of running and I would replace my meals with Protein shakes, and I was unsuccessful. I managed to gain 7 pounds in two months and ugh I am going crazy now I hit the gym but i need to focus mind over body.
I run in the treadmill for 40minutes then lift weight for my arms and legs. But now I cant seem to manage to maintain my same diet and exercise and I am glad that I ran into your website, I will take this challenge starting tomorrow Morning. But I really need help with my stomach i cant seem to loose my big huge gut Help Please any suggestions. Now i know water is important and I seem to lost my focus on my old ways since i moved in with my fiance can you help me. Hi Claudia, it looks like you are severely under-eating it only looks like calories in your meal plan.
That is a recipe for failure. Have you added up your calories? Try the plan outlined in this post. More importantly though, eat more food — especially with your activity level.
I am 45 years old. I am currently pounds refused to look at the scale lately. I have started to walk in the past 3 weeks approximately 4 days a week. I have no seen the inside of a gym in over 8 months and I want to loose 30 pounds by August 15th.
I know that it is doable. I have been eating good salads lately but feel that I should be doing much more for myself. My goal is to lose 10 pounds by the end of June. Can you please outline for me what I should be doing for the next 25 days. I can eat the same exactly thing for the next 90 days if need be. So here are my questions:.
I work out for a minimum of 50 minutes 6 days a week. I run a minimum of 2 miles per day at a speeds varying from mph. I use the stair machine 5 min per day, and strength train 30 min each day. I also do a boot camp twice a week that combines strength and cardio for 50 minutes. Here is my diet which I follow strictly: Syntrax protein shake cal 8 a. I lost 15 lbs doing that. Hi Krystal, you must be exhausted! That is very few calories for such an intense work out schedule. Eating too few calories can be just as detrimental towards fat loss as eating too many.
Are you supposed to include the one tbsp fish oil with your fat intake in your meals, or is that up and above? I was recently diagnosed with hypothyriod and adrenal fatigue and I am supposed to be eating very close to this meal plan and I have been struggling with how and how much etc, I am really hoping this will help.
I have been eating well and exercising for a few years now and fell out of the habit when I started getting sick, I am hoping this well be the assistance I need.
I am in need of some help! I have been a bit lax at gym as well — jacuzzi has become a favourite rather than work out 4 times I should be. Having said all that, here is my conundrum: How in the world do I start eating 5 x a day with feelling like I am chained to eating? Iooking at what I just wrote, I look hopeless indeed! If you really have trouble eating 5 meals a day, you could always divide up your calories into 3 meals.
Just make sure you are eating enough calories. You need more food. You can keep it under grams and still be effective. I am a super clean eater with one cheat a week. I do track my calories and stay around a day. Do I need to be eating back my calories burned to stay around ? Increase your calories and make sure you are eating carbohydrates post workout to replenish glycogen stores.
I am thinking of taking up this routine, I am a member of a local gym and have been for two years now mainly just doing classes and my weight has been up and down the whole time. I would preferably like to loose 5kg. A lot of articles I have come accross lately suggest that weights are the best for loosing weight?
I definitnely dont do enough of these. Also with this diet plan is alcohol a never item? This is my biggest problem! I usually drink wine, will this hinder any weight loss efforts? I would usually consume 1 -2 bottles a week. Strength training is definitely a big component of body transformation. I think that a couple glasses of wine throughout the week is fine.
Just want to tell you this website rocks…you rock and everything you say is amazing. It works for me and my daughters too! We love and appreciate your honesty and expertise in all fields of nutrition and exercise…Im right into this 10lb in 30 days diet…hard to eat so many meals but after two weeks you kinda look forward to the next meal…Im feeling more hungry which means my metabolism is churning away!!! My body shape has changed for the better…im looking forward to the next few months…and I feel amazing and fool of energy too!!
Looking forward to an ice cream binge when i reach my goal…then back on track… thanks Coach youre a star!! This is a wonderful site and i love it. I do not have a good eating habit. As much as i try, i cant seem to get myself on a very healthy eating style and no regular exercise routine but i am ready to make a very positive change. Please advice me on how to start and how to maintain.
Am thinking of registering at a gym but not sure if i should do that or just exercise at my own pace. Your advice will be very helpful. Strength training will make your weight loss much more successful. When I turned 42 my menopause started. I even became vegetarian.
It looks like you are searching for some kind of short-term solution to your problem. Only a lifestyle change is going to get you to your goals. Cut out the processed foods. Strength train and do some form of cardiovascular training. If you can do that and be consistent about it, the weight will take care of itself.
But, anyways Every morning and night i usually do 50 jumping jacks, 45 situps and 20 pushups, and during the days i might switch off swimming, or running, or walking. I need your opinion on what i can eat and what i can do that is easier for me please: Arlette, at 14 years old, the last thing you need to worry about is dieting. My suggestion would be to just start eating more whole foods and less processed foods. You are growing and your metabolism is high.
Simply changing the types of food you eat will be all you need to do. I was really inspired by this eating plan and exercise schedule, so I puzzled together a daily menu according to your guidelines. Walked briskly for 45 minutes. Do I choke it down anyway? Also, 9PM seems so late to eat such a high-cal meal — can you explain the rationale for that? Hi Diane, yes, that looks right. It looks a little monotonous for my taste, but if you can stick to it, it will certainly work. Would a fist size be appropriate for each meal?
And also when do fruits fit in Your meal. A fist size protein portion could work if you are a female that weighs in the low to mid s. Fruit can be eaten during the carbohydrate meals. No one ever got fat eating fruit.
What is a good goal for fat percentage for a body type like mine? Some other random questions would be: Is it true the average serving size is the size of your fist? I eat a lot of salmon and tuna, what are other good protein options with my lifestyle restrictions? Hi Kacie, the body fat percentage you want to aim for depends on your goals. Can you create the same regimen except for those of us who do not go to the gym?
How can we do the strength at home? Este, take a look at the bodyweight strength training section in the article. That is just one of many examples of what you can do from home. I really WANT to just weigh lbs. I stopped working out and I just started doing it again, hoping I will lose some more pounds. Is there anything you can suggest Coach?
I would strongly suggest you take progress pictures and body fat measurements this time. I have exactly one month and one day to lose about pounds, so I am going to try this, and hope I can stick to it! This seems like some really good info. Rebecca, try having 3 main meals with 2 protein based snacks in between.
Might be much easier for you. Good looking plan here. Just determined today that I may have been eating too low for a while and have bumped my calories up.
Question regarding the exercise in this plan. Should I count them as my weight training and add in more cardio, or count them as cardio and add in weights… or a little of each? Or should I just stop that altogether for the 30 days on this plan? Crossfit workouts are fairly similar. I would stick to your crossfit and bootcamp workouts.
No reason to mess with a good thing. Make sure you are eating your carbs after those intense workouts. Say, if I had weighed before I began to put on lbs. Is this how it works? Oops, I realize I already messed up on the calculation, but I think you get the gist of what I was trying to ask.
The number seems high to many people, but I know if I tell people 1. I want people to focus on upping their protein intake. That is the ultimate goal. The numbers are guidelines.
The main points that make this successful are higher protein, healthy fats, veggies, and carbs only after your workouts. Looking forward to beginning this plan this coming weekend! Diane, you should be creating a calorie deficit with your exercise calories included. If your BMR is calories, and you burn calories during exercise, that means you need calories to maintain your weight.
This is a safe plan? Will this weight loss plan that you gave above cause the weight to come back once you stop them? Mira, not sure what you mean by safe, but it is a healthy plan.
Whether you gain weight back afterwards all depends on how you start eating when you finish. If you go back to old eating habits, your body will respond in kind. This weight loss plan is all about eating healthy foods and controlling the timing of your carb intake. Hi I was wondering about how I count the calories in salads. I eat a salad almost every night with dinner.
My salads consist of mixed greens kale, spinach, celery, snap peas, cucumber and tomatoes. Occasionally I will add apples. I always use low cal vinaigrette or olive oil and red wine vinegar. I count the cal in my salad dressing but not sure about the rest.
Also I usually will have a protein shake in the morning as my post work out meal, I add flax seed oil, apple cider vinegar and fish oils……. I have been trying to get to lbs for 3 months now and i am still at Looks like less than calories there. You should be eating almost double that or more based on your exercise levels. You need to feed your body nutrition if you expect it to shed the fat. I just started your program and I am liking it so far.
I have a question. On cardo days is only one fruit allowed post workout. Is that the only carb allowed for that day. Hi Collette, in the plan I laid out, yes, that is the only time to have fruit is after cardio. Weight loss takes time. Half that amount is highly likely, and if you aim for 25 pounds, anything more is a pleasant surprise.
So much of weight loss is mental. Hey coach i m I cant go to gym everyday due to my upcoming exams. Can i lose it through regular cardio and abs workout at home complete controlled diet. Strength training makes the whole fat loss process so much easier. Your body weight can take you the distance. See the article for a basic gym-less exercise routine. Hey coach, I have been working out for about 2 months now. I was working out after work, but I lacked the energy because of my long day so I decided to work out before work when I wake up.
Today was my first time trying this out. I woke up and had a glass of water, loosened up, and got to work. I began having a stomach ache after the first reps I did which lasted throughout my entire work out.
I did less than half of my normal workout because I felt so sick, and I had to go lie down for about an hour then it went away. My question is, should I eat before I workout and if so how long before? My stomach was empty besides about 8 ounces of water so I dont think any food triggered this. Please let me know. Healthy but need to shed 10 lbs.
Not on an execerize plan.. Hi , ive just come across this and i think youve been giving some great advice. Nothing wrong with dairy and fruit. Other than that, they would not take the place of meat or other high protein sources. Other than that, take a look at my Pinterest page to see some healthy snack ideas — http: Hi Coach, I am going crazy! Being active and extra trim I know makes a huge difference. I will eat super a healthy whole food diet and will get back down to about ish and then will blow it totally binge with either way too much food or all the wrong food.
I cannot survive on calories. Is that too little or is it about right?????? When I am on track i like to briskly walk about 3miles atleast 3 times a week. I drink at the minimum 64oz water a day most days more than twice that. I really love veggies,fruit,lentils,beans,brown rice,quinoa,hummus, healthy homeade green smoothies,nuts,nut butters. I am stressing so much. Hi Heidi, no one can give you an exact calorie recommendation. If i weigh , i need to ingest grams of protein?? Protein needs to be high for this to work.
Hi, this is a great plan. Thank you for putting this on here. I am not to sure what kinda of fats i should use? I know EVOO and things like that?
Like if i cook some chicken should i use it then? Any help will be much appreciated. Alex, nuts, seeds, oils, and fats naturally occurring in meats, eggs, and other foods would be good healthy fats. Gonna start your strength training recommendations tomorrow but I have some questions. I am diabetic and I eat very few veggies and fruits. Can you offer some suggestions or substitutes for the fruits n veggies in the meal plans? Hi, what are good breakfast foods that require little to no preparation.
Hi Fred, I eat all food at all times of the day. Much easier that way. However, oats with protein powder is a common breakfast. Chicken omelet is another. Or, you could always make a shake. I make mine with oats, a frozen banana, 50 grams of whey, a handful of spinach, and about 6 ounces of water blended.
This would be a post-workout meal according to this diet. Also, during wrestling season I have heavy conditioning every day, however I currently weigh in at lbs. Depending on your current body fat, that is doable in a month.
However, if you are already lean, you might need to plan on closer to. Everyone can do a pushup, you just might need to alter it a bit to add less resistance.
If that is too much, stand up and press up against the wall. Anyone can do that. Slowly work your way up to more resistance. Hi, i dont know if this is relevant to this page or not but i stumbled on these comments and thought maybe you could help me out. Back in 7th grade i started running on the track and cross country team and ran a 5: My cross country season has just ended no more than 3 weeks ago and i have 3 to 4ish months until track starts.
I have been giving my legs a little break after a hard season of interval training by going miles on the elliptical, and doing mild strengthening. I have recently been trying to cut out sweets like desserts and candy, artificial sweeteners and butters etc. My purpose of losing around pounds is to become firmer and faster for my competitive seasons ahead. My Cross Country and track couch told me in order to truly competitive in track is to get up to running 35 miles a week.
So my question is what am i doing wrong? I have only until March to reach my goals and im in a pickle!!!! Start counting your calories and adjust from there. Hello my name is nancy I just had a baby 3 months ago I need to lose all my baby weight bits its been hard for me what can I do here at my house to lose this big donut I have in my stomach???? I wish to lose 60pounds so I can feel great by my anniversary in march 28 help plz!!!!!!!
But if I were to add additional exercises in with what you already have, would that increase the chance of losing more weight? Also if anyone has any other suggestions I would love to here them. Thank you so much! I started following your pinterest board as well; so great.
Thanks so much for posting this, I needed help figuring out what to do! What I have outlined here should be sufficient to maintain or put on a little muscle while in a hypocaloric environment. Pushups, pull-ups, burpees, bodyweight squats, lunges, sprints, etc. Realistically, you can expect to lose that weight over the course of a year. Set a goal of. Just to make sure… Patricia. Thanks a lot for publishing this. A question I have is whether or not type of carb GI value, simple vs.
Would there be a difference in meeting the post-workout carb quota if I ate a bagel vs. Focus more on nutrients. Hi Maria, 50 pounds in 5 months might be a bit of a lofty goal. Once you get going,. The fears you have of looking like a bulky man are unfounded. Get out there and strength train. It will make the job of fat loss so much easier, and you will be much happier with the results. Would you advise this for someone my age? How do you suppose I go about working out without equipment?
I know that I can do things like jogging, sit ups, push ups, crunches, etc. First, you need to measure you body fat percentage. You can use the cheap pair of calipers that I mentioned in the article.
That does make sense, thank you!! Another question I had was: Without equipment there is plenty you can do. Pushup, pullups, squats, lunges, burpees, and kinds of variations of each. You might want to head to YouTube and search for bodyweight exercises. Good luck and let us know how it turned out! Hi i am a 15 year old male and i am 5 foot 10 inches.
I weigh pounds and would like to lose just 10 pounds to get in shape for spring sports coming up. Are there any tips to keep in shape when sports start? I used to work out and do cardio a lot but i never really got back to it. Is this a realistic goal? Will I still lose 2 pounds a week without the exercise?
Hey, Im 18 yeras old and my weight is lbs and at least I want to go down to lbs. Is this diet good for me? Hi I am 17 year old girl. I would like to lose pounds but mostly because I am not satisfied with my tummy area. I would like to flatten it and lose some fat I got there but to have it look hourglass shape like…hope u understand what I am trying to say.
Anyway is that possible ,is it healthy and how much time will it take for me to do that?: I know that may not sound like I should lose weight but I am looking at toning my body and feeling better about myself.
I am wondering what can I do to really focus on toning my body and losing a few pounds in certain areas of my body that I am uncomfortable with? I would suggest setting your calories a little closer to maintenance levels, add strength training and cardio, and focus on changing your body composition.
Yes it is possible. Cut out the processed food from your diet and add in strength training. Im 17 years old and lbs. I just have a few questions about the diet in itself. When I looked at how much my lean muscle mass is to figure out how much protein I should be eating it told me that I have lbs.
Does this sound right? Because to me, that sounds like very little. Also, what consitutes as a good fat? You have lists of good veggies but im wondering if something like an egg works for fats? And would an egg be a protein and a fat put together? I would be nice to see a list of suggested fats to eat.
I consider myself just normal weight but want to become slim before April. Following this plan, will it take me down 10 pounds in a month, or is this more based on people who are overweight? You can realistically lose. However, make sure you are eating enough food and carbohydrates to fuel all that high-intensity exercise. I drink almost a gallon of water a day and nothing else no soda or sugary drinks or alcohol. I do have hypothyroidism and it sometimes fluctuates.
I also played a sport in college so I think my body got used to 2 a day work outs. What should I do? Where should I make changes? And what can I expect to lose per week? It looks low in calories. Here is my complete guide to losing weight. I suggest you read the whole thing and then let me know if you still have questions — https: What do you suggest.
Hi, I wanted to ask you how much weight I should expect to lose with a whole30 meal plan very strictly paleo, 3 meals a day, and I eat max gr of carbs from veggie and fruit per day , hiit interval training, cardio and strength training 6 days a week I alternate cardio and hiit one day, and strength every other day.
Start weight was lb. I would love to reach or better lb, I know that this is unrealistic in 10 days, but I would like some advice for these last 10 days in order to shred at least other 2 or 3 lb: Should I increase workout? It seems to me that my body can easily reach the point but then it immediately goes on plateau, even after just ten days of any kind of diet…is it possible?
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