Add up the calories you are currently eating and then subtract calories. You can use the cheap pair of calipers that I mentioned in the article. Without equipment there is plenty you can do. You can expect to lose. If you are worried about it, just make it a small meal or snack.
Lose 10 Pounds in a Month – The Diet
Use some body fat calipers, a tape measure, or take some pictures if you want to track progress. I am just sitting down to work out some meal plans, I start this tommorrow with masive fingers crossed it does what it says, I am going to follow it to the letter and I am really hoping that by the 30 days I am in such a mind set that it carries on and on.
Arthritis in my spine, 20lb of extra weight is killing my back! I just want to confirm that I dont eat carbs before I work out? So I weigh and so I should eat carbs the meal after I workout and no carbs with any other meal?? You can if you want and if you think it will give you more energy for your workout. Just try to keep your carb allotment around your workout.
Great idea thou love it!! I am at home during the day all alone until my husband and kids get back at the end of the day. I am an emotional eater, however I have not allowed myself to binge while home.
Do you have any tips or suggestions for while I am recuperating. What else could I do. I am looking at eventually losing 40 lbs. The most important thing is that you keep your diet on track. Doing so will limit muscle loss and maybe even help you lose some weight. While your lower body is out of commission, you can still work your upper body the same. If you can load a bar with weight, you potentially have a very effective upper body workout.
I got by for weeks just doing variations of squats and keeping a good diet. I did lose some size in my upper body, but I actually got much leaner. I am a female of 47 years old. I need help trying to lose weight. Hi Cherie, exercise knows no age. As long as you are cleared to be in good health, you should have no problem doing these exercises. Do a weight you can complete with proper form. Squats, rows, press, and many other compound movements are great for building muscle and strengthening bones and joints.
How could I incorporate this to my existing routine? I do 2 hrs of cardio mon, wed, and friday. One hour in the morning and the other in the afternoon because I teach zumba classes…I really just want to drop my body fat percent down but its taking me forever to do so. And do weight training..
Can u give me an example for breakfast other then an omelettes plz. Will it intefere with this workout regimen? Try your best to keep it under an hour.
As to breakfast meals, you will make your life much easier if you can get over what foods are eaten when. Try eating any foods at any time of the day. I really like this article, very helpful thank you! I have a question about my calorie intake.
Over the course of about a year I have lost 44lbs. I currently weigh lbs and my bmi is Right now I am working out x a week alternating strength and cardio my calorie intake is at I used a calorie counter program to determine this intake would make me able to lose 2 lbs per week. According to your formula, I should be eating closer to calories a day.
Although on days I work out I probably get closer to that intake to make up for Calories burned. Is the lower intake helpful or detrimental to my weight lose?! Thanks for the help!! I just lost my mind while I gained all that weight. Congrats on the weight loss so far Amber. Are you still making progress eating calories a day? Do you know your body fat percentage? It calculated body fat based on height and weight.
This is a very flawed method for people who are in good shape. Two people could be the same height and weight but have very different body fat levels. I would recommend eating more food if you can. Always eat as many calories as you possibly can to lose weight. I could really use some advice too please!
I work out everyday circuit training — 2 mins strength, 2 mins cardio, 1 min abs and repeat 3 times plus yoga twice most days. What else can I do?! Its driving me crazy! I tend to avoid dairy myself. It always seems to make things harder for me. Some people have no problem with it though. Any dairy will count as a protein besides butter. Just make sure you are eating the foods that have carbs post workout only.
I drink unsweetened almond milk. It only has 1 gr of protein, 1 carb, 2. Would it count as anything? Or is it just added food. Very clear and detailed. Also, is tofu good? I am confused after reading several articles that throw bad light on it. Tofu is a tricky one. Bmi is not accurate for athletes! The cheapest way is going to be to use body fat calipers. You could also do the dunk talk or get a certain type of body scan.
Is that not true? Also, how do post-workout shakes and evening casein shakes fit into this? What is your take on them? I currently do strength training 3 times a week and for about a month now have been doing interval cardio 3 times a week.
Thank you for your help! Post-workout shakes are fine. That is fine too. I always give a preference to solid food though.
I am wondering about your metrics in regards to protein as well. Any thoughts or suggestions on that? Chris, scientific research is seriously lacking when it comes to protein absorption rates. This source of glucose from protein is attained through keeping insulin levels low — enabling fat burning to continue. You will be exercising quite intensely during this period, and your protein demands are going to be high.
None for a month. Too many people throw off their diets with a cheat meal, and end up never getting back on them. Your body does not need them at the beginning of a diet. Once your body fat starts getting lower, then you can look into possibly adding them in. I am a bit confused. For me that would be around 1. Does that sound about right? It may seem like a lot, but you will not be eating them at any other time of the day. You will be taking advantage of your improved insulin sensitivity post workout, and your ability to super-compensate your muscle glycogen stores.
Carbohydrates replenish the the glycogen you used during your workout. That glycogen is your fuel source for high intensity exercise. Post-workout is the best time to eat them because you have high insulin sensitivity. What this means in the end is that you have the least chance of storing them as fat.
Is it the same benefit to have my carbs hours before my workout? What do you recommend in this situation. Either way you should get similar results. Would it be reasonable to just have water and a smoothie made with no dairy just a bit of soy milk or fruit juice to help liquify everything? I love this plan and would like to start it tomorrow, April 2.
I would like a list Of carbohydrate foods you feel a person should eat during the first meal. There is a vary big variety of foods you could eat. Stick to fruit on your post-cardio days. On your post-strength training days, carbohydrates sources could include:. Hey, I need help… I eat healthy and do exercise a fair bit in a week and never lose weight… The nutritionist i spoke to said that I am not eating enough calories to lose weight and that my body is in starvation mode??
To me it doesnt seem a lot but I am not losing anything… and I am worried this will be a downwards spiral.. Nicola, is that the diet your nutritionist laid out for you?
You have too much processed food in there. The cornflakes need to be gone. The special K bar needs to go to. These foods are processed. They are going to send your blood sugar through the roof — releasing insulin, which will stop any fat loss. I would highly recommend that you stay away from gains from now. They are a tricky food group. Try sticking to fruits, vegetables, potatoes, beans, eggs, meat, fish, nuts, seeds, and possibly some dairy if you can handle it.
Yeah we agreed on that, but unfortunately I am still hungry most of the time and still feel lethargic too. I do eat steamed veg with my dinner each evening.
What would be the ideal thing to eat for lunch then? I work in a bakers shop and only usually get five minutes to eat it..
No actual lunch break!! Something like a peanut butter and whey protein shake might do you some good until you can get a solid meal. I just realized my diet is completely off i was eating anything i wanted—just using portion control. I also am going to the gym 4 times a week for an hour each time.
I start with 20 mins high intensity cardio and then strength training for 45 mins. Is this not good to do? Should I split up cardio and strength training into different days?
Is salt a no? For example I like my asparagus with balsamic in the oven…Should I just steam it. I think you pinpointed your biggest problem — you were eating anything you want.
Calorie intake is just one part of nutrition. You also need to make sure your diet is nutrient dense. I just like for people to get into the habit of making fitness part of their everyday lives. It also makes you find time in your daily routine for exercise. You can cook your food many different ways. Spices are a great way to do it. Do u know how many carbs are in g of oven baked sweet potato without the skin? All info I can find is different. There is no macronutrient breakdown.
Just follow the guidelines for carbohydrates and protein. Then fill the rest of your calories with healthy fats. The fat intake is what is going to be adjusted for your degree of fat loss. Can you have too many fats if you are getting enough protein and keeping your calories in check? I find keeping my carbs lower works…. I want your advice. I want lose but how i dont know. Protein only diets are no good. You need fat — they are essential. Why not give the plan outlined in this article a try?
I have spent the past six months doing this with only a 30lbs loss. A trainer had me on calories in the beginning, even I knew I could not survive 12 hour days in a factory. I was drained, cheated, and now I only workout 3days a week. But go to http: I am going to try this. This is a structured plan, though. Less thinking and researching for me , more doing. I was just wondering if avocados are ok to eat for fats. Also, this seems very similar to the paleolithic diet.
What are the main differences? Avocados are just fine. Most bodybuilders start to cut out their carb intake as they get leaner, and they start moving it to around their workouts.
If you are a Paleo follower, this plan should work well for you. I told you before about my diet. Now i want ask you about Flaxeed is good or not for burn fat and still i didnt lose more how is your advice for me.
Flaxseed and the essential fatty acids it contains are good for fat loss and your health in general. Wow… where do I start? 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? However, in reality, you can lose weight even by consuming tasty food, that too without going through all the preparation processes which are delivered at your doorstep from Nutrisystem.
However, later it completely moved its business strategy to online only. The company has earned so much of popularity and it is the market leader in weight loss programs.
Nutrisystem has been helping millions of people in achieving their weight loss goals. In addition, it also helps those who want to keep control of their weight and health. The portion-controlled diet program is very simple and easy to follow. Nutrisystem program has several plans as listed below. All plans comes with Turbo 13 kit which is the latest addition for Nutrisystem plans for women has three sub plans namely Basic, Core and Uniquely Yours.
In basic plan, foods are preselected for you. In Core plan, you can choose your own food and you also have free access to dietitians and counselors. You also get free access to dietitians and counselors.
Fitness and nutritional needs vary for both men and women. Considering this fact, NutriSystem has designed individual plans for men and women separately. This helps the men in losing weight healthily without facing those hunger pangs. This is a specially designed plan for vegetarians. All the meals and snacks of this plan include good carbohydrates and protein.
The NutriSystem diet program is low in carbohydrates and rich in protein. Food at NutriSystem tastes good.