How to Lose 30 Pounds In A Month

by Tim

in Weight Loss Techniques

It is entirely possible to lose 30 pounds in a month if you are obese or have a large amount of weight to lose. While this will not work as well if you are just slightly overweight or are working on your last 20 or 30 pounds, a substantial initial weight loss is important to kick-starting a healthy lifestyle and plan for losing a large amount of weight. Just remember that before you make any drastic changes to your lifestyle, you visit your doctor to make sure that you are physically capable of what you are going to achieve and can do so safely. This is especially important if you are diabetic, have a heart condition, or any other serious medical condition.

Guidelines For How To Lose 30 Pounds In A Month

Stop Eating Simple Carbohydrates

Most fad diets these days involve some sort of carbohydrate restriction, and for one very good reason: most of the unhealthy processed foods that make up such a large portion of our diets are filled with empty carbohydrates in place of proper nutrition. The first step toward your goal to lose 30 pounds in 1 month is cutting these foods completely out of your diet.

This means that for at least the next 30 days, you will not be eating any pasta, bread, sugar, candy, rice, ice cream, or any other food that contains high levels of starch or simple carbohydrates. Certain vegetables, including potatoes and beets, which are high in starches and sugars, must also be eliminated from the diet in order to lose weight quickly.

There are many reasons for this sort of initial carbohydrate restriction. There is the need to initially break the addiction to these foods, which can be quite powerful, but there is also the fact that carbohydrates do not produce the same satiety signals in the body that proteins and healthy fats do. This makes it easy to overindulge on carbohydrate-rich foods and consume too many calories. Since most of these calories also contain little in the way of good nutrition, your body can do just fine without most of them. You absolutely cannot lose 30 pounds in a month without doing this.

Eat Lots of Green Vegetables

While you will not be eating any simple carbohydrates during your 30 days of weight loss, that does not mean that you will not be eating any carbohydrates at all. In fact, carbohydrates are a necessary macronutrient that your body needs in order to function properly.

In place of the white flour and sugar that you were eating in the past, you are instead going to eat plenty of fiber-rich vegetables in pretty much unlimited qualities. When eating these vegetables, you will get full long before you eat enough calories to gain weight. This list includes just about any salad green you can think of, cucumbers, celery, pickles (be careful of sodium and sugar), broccoli, cauliflower, and other fiber-rich vegetables.

Note: I said that you could have the vegetables in unlimited quantities. The same is not true of salad dressing, which is frequently loaded with sugar. A little bit of salt, pepper, olive oil, and a dash of lemon juice is all that is needed to make these salads palatable enough to help you lose 30 pounds in a month.

Choose Lean Protein Options

Protein is also a vital macronutrient, and makes up the building blocks of our bodies. However, not all proteins are created equal. Some of them contain much higher levels of saturated fat than others. For example, it goes without saying that beef brisket is a much fattier cut of meat than chicken breast.

Part of the problem stems from how food animals are raised, which is frequently on a diet of corn in a feedlot that is designed to make them put on weight as fast as possible so they can reach your plate in as short a time as possible. When you are trying to lose weight, however, the choice of meat is very important.

Lean cuts of meat are best, namely lean sirloin, tenderloin, chicken breast, and fish. Fish are an excellent choice, as are grass-fed meats, because of the much higher percentage of omega 3 fats that they contain. These healthy fats are good for your health and can aid in weight loss.

Do Not Drink Any Calories

One of the major stumbling blocks for many people who are trying to lose 30 pounds a month is that they do not want to give up their sugary beverages, juices, and soft drinks. Because there is no chewing involved, people tend to forget that these beverages are filled with calories and sugar. They also do not produce any satiety signals in the body, so you can’t feel full after drinking them.

In order to lose 30 pounds in one month, these beverages absolutely have to go. Instead, drink water as much as you want. If you need tea or coffee in the morning, feel free to have a few cups, but do not add any cream or sweetener. Actually, the caffeine can help you work out harder if you have it 30 minutes or so before you exercise.

Cardio, Cardio, Cardio

When it comes to an immediate calorie burn, which is exactly what we are looking for as we work to lose 30 pounds in a month, it is hard to go wrong with cardio. In fact, you should feel free to do as much cardiovascular exercise as you can handle without injuring yourself. Just make sure to speak with your doctor first, especially if you have any serious medical problems.

When you are doing your cardiovascular exercise for weight loss, you may have heard that it is the same breaking it up into short sessions throughout the day as it is doing it all at once. Unfortunately, that is only true to a point. In order to get a substantial “afterburn,” in which your body continues burning extra calories after you finish exercising, you have to exercise for at least 30 consecutive minutes. For the kind of substantial weight loss that we are looking for here, aim for two 30 minute cardio sessions per day five days a week.

Lose 30 Pounds In A MonthDo A Wide Range of Exercises
The problem with cardiovascular exercise is that even though it helps you to lose weight quickly, it can get boring even more quickly, especially if all you do is spend your time on a stationary bike or a treadmill. What you were once driven to do can quickly become tedious, monotonous, and even dreadful.

Your body will also adjust to the same workout routine every day, and can potentially “plateau,” in which it is no longer burning the same amount of calories it once did because it has adapted to the exercise you are doing. While this is not likely to happen right away, if you are serious about wanting to lose 30 pounds in a month, you will want to change it up frequently. Swimming, walking, running, and bicycling are all great cardiovascular exercises.

In addition to cardiovascular exercise, you will also need to engage in some strength training in order to prevent your body from burning up muscle mass to fuel your cardiovascular workouts. Again, you will want to engage in a wide range of exercises and work with your doctor to determine the best plan for you.

Be Disciplined

This is going to be the hardest part of all. You need to make a commitment to yourself to follow through with the lifestyle changes that are necessary for weight loss. People who slip and cheat a little have a tendency to get depressed and start binging, but you have to resist that urge. If your willpower wanes and you slip a little, stop what you are doing and work harder to do the right thing from that point on. Out of all the weight loss tips we can offer you, this one is the most important. What’s done is done, and the important thing is making the right choices each moment. Forgive yourself for your mistakes and move on, doing the right things. You can lose 30 pounds in a month if you are dedicated and make the necessary effort.

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{ 202 comments }

jordan lozano January 4, 2011 at 8:25 pm

Thank you for giveing people to change their life.

Kayla February 11, 2011 at 3:23 pm

Hi! I have been trying this out and I’m really watching what I eat now..

I’m kind of having trouble choosing breakfast though. Since oatmeal contains about 20-25 g of Carbs should I avoid it?

What are good breakfast choices?
Thanks!

Tim February 23, 2011 at 9:40 am

You definitely want to stay away from instant oatmeal or anything that contains a great deal of sugar. If you like oatmeal, the best option would be to use steel cut oats and throw a few berries on top to add some sweetness. I would have a small bowl and have an egg or a little meat on the side so you get some protein. It takes longer than the instant, but it is a lot healthier for you. The idea is to stay away from sugar and refined carbohydrates as much as possible.

Additional breakfast choices include: eggs with salsa; unsweetened yogurt with a few berries; omelets with mushrooms, onions, or peppers.

Brooke May 22, 2011 at 1:56 pm

You should try kenwa, it is a fiber and a protein that is super good for you and has helped me loss weight too.

Kayla B. April 25, 2011 at 6:46 pm

Hi Kayla
what your should eat is protien has no carbs like eggs and TURKEY bacon

gygy June 15, 2011 at 5:57 pm

You should eat toasted bread with butter and 8oz of milk

lily February 21, 2011 at 7:40 pm

I had a few questions…
For this change can we have olives, mushrooms, yogurt, skim milk, grapes, bananas, and other foods that are generally healthy? what types of fruit should i avoid?

lily February 21, 2011 at 7:42 pm

also, what about nuts? walnuts, peanuts, cashews..?

Tim February 23, 2011 at 9:43 am

Olives and mushrooms are great. Yogurt is good if you choose the unsweetened variety with live cultures. Bananas and grapes I would eat rather sparingly because they are extremely high in sugar. Apples, berries, and cherries are good fruit choices because they have less sugar and more fiber, but you should still go easy on them. Nuts are wonderful sources of healthy fats, fiber, and protein, but they are also high in calories. Limit yourself to one or two ounces per day to be sure that you keep your calories in check.

maria paredes February 23, 2011 at 5:24 pm

Hi,
Am i making a good diet plan?

Morning: between 7:00am/9:00am
I want to eat my meal, salads, red pepper, tuna, fish or breast chicken and olive oil.

Dinner: Between 5:00pm/6:30 pm
an apple and two mandarines, sometimes with a yourgout.

Finally, 4 to 5 days a week: 40 munites exercising
I weight 157, 20 years old, 5.6 feet,
My wish is: 120 pounds

Thank You

Tim February 25, 2011 at 8:55 am

You’re getting plenty of exercise and choosing the right proteins, which are both good things. The problem when you only eat two meals per day is that your metabolism starts to slow down from the prolonged fasting and you might find yourself getting extremely hungry toward dinner. Make sure that you eat something for lunch, even if it is just a small salad with an egg or bits of meat. Be sure that you keep your calorie level above 1200 every day and bump it up to 1400 on days when you exercise.

Star February 24, 2011 at 2:22 pm

This is great advice! I also have a question about the oatmeal. Could you add organic raw honey for sweetness?

Thanks

Tim February 25, 2011 at 8:58 am

No, honey is still pretty much entirely made of sugar. While it does contain trace vitamins and minerals, it is overwhelmingly made up of fructose and glucose. The main idea behind this plan is to help break your sugar addiction so you can lose weight quickly. A few berries (as in 1/8 cup or so) provide sweetness while also adding a bit of extra fiber and vitamins. However, on those days when you absolutely need a little bit more sweetness or the cravings will drive you insane, add just a little bit of stevia.

Star February 25, 2011 at 10:52 am

Thank you so much for the helpful tips! You’re awesome!!

lily February 25, 2011 at 1:14 pm

So, I have another question…sorry. Haha
I pretty much have to go with whatever my mom buys me and she isn’t exactly trying to choose the healthy options, but if I eat this for dinner is it too unhealthy?
Papa Murphy’s club salad that has Real canadian bacon, crispy bacon, fresh Roma tomatoes
on it. I figure the bacon is a deal breaker, but I thought i’d make sure before I scraped it off. This is the nutritional info: [broken link]
Also, is pineapple, strawberries, and greek nonfat vanilla yogurt a healthy dessert?
Thank you so much, I really don’t have any clue about this stuff.

Tim February 25, 2011 at 3:55 pm

The nutrition facts on the link aren’t too bad. It does have a lot of sodium, which you would expect from the presence of two kinds of bacon. If you’re going to eat that, you’ll want to keep your sodium level down throughout the rest of day day so you don’t retain water. Removing some of the bacon and going very light on the dressing should still allow you to still lose weight.

As for your dessert, a half cup of plain (unsweetened) Greek yogurt with a couple strawberries is fine. Just look at the nutrition label on the yogurt and make sure that it has no added sugar. Pineapple, delicious as it is, I would skip for now. Tropical fruit contains a lot of sugar, which, again, is not conducive to weight loss.

maria paredes February 26, 2011 at 10:14 am

Thanks Tim for your helpful response.
I did not get the part where you told me to be sure about keeping my calorie level above 1200 every day. Did you mean that the food that i eat must contain above 1200 calories? or did you mean to at least burn 1200 calories when doing exercise?

Thanks again
MAria

Tim February 26, 2011 at 10:17 am

You should eat at least 1200 calories per day. This will let you continue to lose weight without dropping so low that your metabolism and thyroid function suffer.

maria paredes March 15, 2011 at 9:54 pm

Hi Tim, I got shingles and I am worry that i cannot exercise my body. Can I do exercise? or will that affect me?

Thank You

maria March 17, 2011 at 11:45 pm

Hi Tim im starting a diet and i want to get some tips before i start. i actually dont knpw where to start. HELP

Gigi March 18, 2011 at 10:43 am

Question, can I still consume whole wheat pasta? You indicated no pastas….
Let me know. Thanks!!!

Tim March 24, 2011 at 7:22 pm

No, you should not eat pasta while you follow this plan.

Ryan March 19, 2011 at 9:40 pm

Tim, I would like to know how to maintain a steady 1200 calories a day and cut out as close to 100% as I can of sugar intake at the same time. Any help would be greatly appreciated. Thanks.

Tim March 24, 2011 at 7:25 pm

I don’t recommend that a man cut his calories below 1600 per day, especially when exercising. If you drop lower than that, your body is much more likely to reduce your overall metabolism.

Use a notepad, smartphone, or other tool to track every single thing you eat. Most people graze and snack a bit throughout the day and never realize exactly how many calories they consume without thinking about it. It’s kind of a pain, but it’s the best way to keep yourself honest and on track when it comes to your daily calorie intake.

drea March 20, 2011 at 10:22 pm

Hi. First time I see this site my problem is that its so hard to havw small portions,
If I eat McDonald’s. Dble. Chsburger and spicy chicken but no bread., is that a decent. Meal?

Tim March 24, 2011 at 7:29 pm

I would actually avoid fast food altogether for at least the first few weeks.

Try to stretch your portions as much as you can. Most high-fiber vegetables are very filling without containing a lot of calories. I would go as far as to say that you can eat leafy green vegetables in unlimited quantities, so long as you keep your salad dressing levels down.

One thing I like to do is saute a bunch of cauliflower in olive oil with curry powder and garlic, then throw in some chicken. You get the flavor of the spices, the filling bulk of the cauliflower, and the satisfaction of the chicken.

Roxy March 24, 2011 at 2:31 am

Tim
I usually try to eat fruits everyday to keep my skin healthy because without I have dry patches especially on my face. Is there a certian amount of fruit you can have to make this method work? If not are there any foods I can eat to help with this problem?

Tim March 24, 2011 at 7:32 pm

Berries and cherries are the best choices when it comes to eating fruit when you are trying to lose weight. They’re lightly sweet, highly nutritious, and generally contain a good bit of fiber.

I’m afraid I don’t know much about skin problems, so that question should be directed at your doctor. I don’t feel I’m qualified enough to give you any real advice about it.

franny March 28, 2011 at 8:52 pm

I was wondering if Lean quazines are ok? My mom buys alot of those, and what cererals are ok?

Tim March 29, 2011 at 6:47 pm

There are a few things that you want to consider when buying frozen dinners geared toward people who want to lose weight.

1.) Are the portions large enough to satisfy you?
2.) Does it contain a lot of sodium? You should keep your intake under 2,000 mg per day.
3.) Is it full of sugar or starch? A casual look at their selection turns up a lot of pasta, which tends to be full of simple carbs. I also see a lot of sugary sauces and glazes.

Overall, I wouldn’t recommend them. From what I’ve seen, they don’t have enough calories to be satisfying and a large portion of the calories they do contain come from flour and sugar.

For cereal, there are a few things to watch for.

1.) High in fiber
2.) No added sugar
3.) No unpronounceable filler ingredients.

One of my mainstays for a while was All-Bran Bran Buds. It has some sugar in it, but it balances that by including a ton of fiber and being very filling.

Nanny March 28, 2011 at 10:35 pm

Diet pop ?

Tim March 29, 2011 at 6:32 pm

The thing about diet pop that you will need to be careful about is that the artificial sweeteners can increase cravings for sweets. If this isn’t a problem for you, feel free to have some. You’ll still want to drink mostly plain water, though.

manda March 29, 2011 at 11:38 am

Tim,
Hi, i am getting married in 2 months and just had a baby 6 months ago, and am trying to get back to my previous size befor the wedding. this is really important to me that i do. is there any meal plans that you already have made up that you could share with use, please. im having problems coming up with any.
oh i almost forgot, my goal weight is 145lbs and am currently at 190. i am 5’3 and 25 years old. .

Tim March 29, 2011 at 7:59 pm

Sure. This has been my standard diet and has worked pretty well for me. I’ve been thinking of adding a recipe section to the site, and will probably do that if there is enough demand for it.

My standard breakfast is three eggs with salsa. Sometimes I’ll throw in some beans or make an omelet with vegetables if I have extra time.

I usually make a big batch of soup on Sunday because I get several lunches out of them, which makes things easy because I don’t have much time on my lunch hour. A few cans of beans, a few bags of frozen vegetables, and a pound or so of diced or ground meat cooked in stock and spices takes care of lunch for the week.

I change things up for dinner, though it usually consists of grilled meat with vegetables, stir-fried meat with vegetables, frittatas, and things like that. My fiancee likes salads, but I can’t stand them. Don’t fall into the belief that losing weight means eating salad three times per day.

For dessert, I have a small piece of very dark chocolate with very little added sugar.

Keep your calories around 1400 per day and play around with the formula to find what works best for you. I like cooking ahead when I can to save time and use primarily frozen vegetables because they’re convenient.

Be sure to come back and let me know how it turns out. I love getting success stories.

Anthony March 29, 2011 at 7:22 pm

I wish iI lose weight already….

Lex March 29, 2011 at 8:08 pm

I was wondering if you are allowed to eat a small portion of dark chocolate per week?

Tim March 29, 2011 at 8:47 pm

High-quality dark chocolate, yes.

manda March 30, 2011 at 10:25 am

Thank you so much for your help…. I will be sure to come back and let you know how its working out.

joy March 31, 2011 at 6:17 pm

you should put up a recepie list for breakfasts, lunches, and dinners. i think that would be really cool and helpful. i’m sorry if it’s a burden because a lot of people are asking you the same things but i think that would help me lose 30 pounds before summer. i’m 15, 5’4″ and i weigh 130 and i want to weigh around 100 puonds.

Tim March 31, 2011 at 7:34 pm

I’m actually planning on adding a recipe section in the next few months with some of the concoctions I’ve come up with in my years of experimenting with fat loss. It’s a ways down the road, but it’s on the way.

You don’t need to lose weight. 130 pounds is well within a healthy range for someone of your height and age. Unless the person is morbidly obese or weight loss is medically necessary, I don’t like telling kids and teenagers to try to lose weight because you already have enough to worry about without adding that to it. If you weighed 100 pounds, you would be underweight, which can be just as unhealthy as being overweight.

That all being said, I remember what a pressure cooker high school was, so I’m acutely aware of some of the pressures that you’re under that are probably the cause of your wanting to lose weight. I’m going to give you three recommendations, aside from not thinking about weight loss, that I believe will help you.

1.) Find some sort of sport or physical activity that you enjoy. Don’t think of it as “exercise” because that automatically becomes boring. If you don’t like sports, many schools have hiking clubs, geocaching clubs, and other sorts of organizations that get you up and moving. If your school doesn’t have anything like that, talk to the guidance counselor about starting one.

2.) Stay away from processed foods and junk foods as much as you can. When I was in high school, it was pizza, hamburgers, candy, pop, and the like all the time. This was hard in my school because there were vending machines everywhere, but that stuff just isn’t good for you. Avoid Slim Fast, protein shakes, and meal replacement bars. Stick to real, natural food.

3.) Eat a lot of vegetables (not potatoes). They will fill you up with good nutrition without bringing along a lot of calories. Avoid heavy sauces and starches. Make sure to always eat them with a little fat and protein.

4.) Bonus – Remember that unless science fiction movies involving brain swapping become reality, your body is the only one you will ever have. It’s good to ensure that you’re not overweight, but going too far in the other direction can be just as bad. You and your body are worth giving it the care it needs.

It comes down to this: stay physically active, don’t eat junk, eat real food, and take care of yourself. You’re worth it.

Kelly June 10, 2011 at 4:35 am

Tim, just wanted to say that was really great advice to give to a teenager. You didn’t judge her, or try to scare her; just gave sound advice, with simple explanations. And, thank you for sharing your knowledge for the rest of us. It’s really great that you’re answering questions too.

Tim June 10, 2011 at 4:24 pm

Thank you. I’ve been on the receiving end of being judged about my weight, and I remember how hard it was to be an overweight as a teenager. The last thing they need is judgment.

jeaneyte April 1, 2011 at 8:05 am

Is drinking flavor water bad for your diet

Tim April 1, 2011 at 11:46 am

It depends. Look at the ingredients and make sure that there is nothing else in it. I don’t like aspartame (Nutrasweet) as a sweetener, but Splenda is okay and stevia is great.

joy April 1, 2011 at 3:03 pm

thank you very much!(:

nancy April 1, 2011 at 11:11 pm

Hi
I’m desperately trying to loose weight. I am tall 5’9 and I weigh 230 pounds. I would like to idealy get down to 170 pounds. But I’d like to know is it possible to do this by June? And if so can you provide me with some recommendations?
Thank You

Tim April 4, 2011 at 7:06 pm

I don’t think you’ll be able to lose 60 pounds by June but 30 or 40 should be possible. Just follow the same advice I have been offering everyone: eat plenty of fiber-rich vegetables, avoid processed junk, and get 30 – 60 minutes of moderate cardio at least five days per week with some light weight training mixed in. Keep your calories to about 1500 or so per day.

Joni April 3, 2011 at 9:57 am

Hey, I’m Joni! My 17th birthday is like A month away, and I would really love to lose 30 pounds before it gets here, I weigh 150 and I’m 5’5. I need some advice on healthy breakfasts, lunches, snacks, and dinners. and a exercise plan would be wonderful also. (:

Thankkkkkkkkkkksssss,

Tim April 4, 2011 at 7:23 pm

Three things.

1.) Happy early birthday. I hope it’s a wonderful day for you (and every other day too).

2.) As I’ve said before, I don’t like the idea of teenagers becoming preoccupied with weight loss, and given your weight, age, and height, 30 pounds in a month is just too much too fast. It’s just not possible without risking harming yourself. I would look instead at a more modest goal, and focus more on how you feel than the number on the scale.

3.) See my earlier comment to Mandy regarding my thoughts about a healthy diet and exercise program for teenagers.

I know this probably wasn’t what you were looking for, and I know that 30 pounds feels like a lot, but I’m more concerned about your overall health and how you feel about yourself than a little excess weight. I developed some serious body image issues when I was in high school and I still struggle with them many days. The best advice I can give you is the same I gave Mandy: stay active with cardio, avoid processed junk, eat plenty of vegetables with a little bit of fat and protein, and above all take care of yourself.

chad April 3, 2011 at 6:19 pm

thanks so much for the tips. i am 14 years old and i weighed 256 pounds and within two months i am down to 175 and look and feel great! thanks so much for helping me turn my life around.

joy April 3, 2011 at 7:40 pm

can i eat beans? like black beans?

Tim April 4, 2011 at 7:00 pm

Beans are fine. Just watch out for sugary sauces, like you might find in BBQ beans or baked beans.

Jane April 6, 2011 at 8:46 pm

What about drinking Coffee? Is it bad? I drink it because it is good for the digestive health and I hardly add any suggar.Will this increase my weightloss?

Tim April 7, 2011 at 6:03 pm

Black coffee is fine. The problem people have is that they tend to load it up with sugar, cream, etc. Drinking coffee won’t increase your weight loss, but if you drink it before you work out, the caffeine might help you work out harder.

Joanne April 8, 2011 at 12:51 am

Hi Tim,

My question is: What should my calorie intake be for the day, to loose weight? Should I also be in that range of 1200 to 1400 a day? I am 196lbs, 5’7″ and I am 44 years of age.

Tim April 18, 2011 at 6:03 pm

Yes, you should be right around 1400 calories per day.

Joanne April 8, 2011 at 12:53 am

……………and what should be a ideal weight for me?

Tim April 18, 2011 at 6:04 pm

Around 155 or so.

Eve April 9, 2011 at 3:30 am

Hell im 178.2 and 5’6 im trying to lose 28 pounds. How much of each of the following should i have each day: sugar(grams), carbohydrates(grams), calories, saturated fat(grams), trans fat(grams), cholesterol(grams), sodium(mg), protein(grams), fiber(grams), and is it okay to take multivitamin pills im taking Vitality and which is better saturated or trans fat

Tim April 18, 2011 at 6:08 pm

Eliminate sugar and refined carbs as much as possible. Most of your carbs should come with plenty of fiber, which is why I recommend fibrous vegetables and greens. Sodium should be around 1500 mg. Beyond that, I didn’t put too much thought into gram counts because it just complicated everything. If you have any special medical needs that require you have a specific intake of one thing or another, follow your doctor’s advice.

Vitamins are good, but they can’t completely replace a balanced diet.

Trans fat is far worse for you than saturated fat.

Valerie Langer April 9, 2011 at 2:31 pm

Hi, I’m 13 years old i’m 135 pounds and 5″0, i know thats extremely un-healthy but i can’t help it. i just keep gaining weight. It’s like it’s inevidible. I want to get down to 100 pounds by mid may because thats when it really gets hot and you start wearing clothing that shows your body the most. i just don;t know what to do because i’m committed it’s just i’m embarrassed to tell my parents do you have any advice? Also i don’t have anywear to run or walk or swim inside or out so what types of workouts do you suggest for it to work effectively?
Please respond soon,
Valerie Langer

Tim April 18, 2011 at 6:28 pm

135 pounds is not extremely unhealthy. 135 pounds is just barely above what is considered a normal weight.

Just follow the same tips I’m giving everyone else in terms of your diet, and be sure to lot let your calories dip too low.

In order to exercise in private, you could always pick up an exercise video. I’m a fan of Jillian Michaels, and 30 Day Shred is her most popular video. I haven’t personally done it, but it’s very highly rated at Amazon.

Valerie Langer April 9, 2011 at 2:33 pm

Sorry it’s Valerie again,
i have friends who have lost a good amount of weight by eating the same things but just cutting back and it’s worked out great for them but i just didn’t want to try it before i knew that it would work.

brook April 10, 2011 at 6:44 pm

what if you are allergic to greens are you dont eat salad, what would u recommend??

Tim April 18, 2011 at 6:13 pm

You don’t have to eat only greens. Personally, I hate salad. Instead of that, I ate a lot of broccoli, cauliflower, zucchini, and other vegetables. There are also cucumber, jicama, and many others.

Rob April 11, 2011 at 3:31 pm

I like the vegetable jicama. Would that be a good vegetable to eat or should i stay away from that?

Tim April 18, 2011 at 6:13 pm

Jicama’s great.

Perla April 13, 2011 at 7:18 pm

After the first month can you eat whole wheat pasta and still lose weight? Are garbanzo beans allowed in the first months? How many grams of carbs should one consume per day

Tim April 18, 2011 at 6:18 pm

I don’t count carbs. I just try to avoid foods that I know are high in simple carbohydrates.

Garbanzo beans are fine. Legumes have been a staple in my diet recently.

The problem I have with anything that is listed as whole wheat is that labeling laws make it very easy to mislead the consumer. Whole grain is a better term to look for, but you still need to keep your portion sizes under control.

Melanie April 13, 2011 at 10:15 pm

I have cut salt and sugar out of diet all together, but what spice are good to use. And are avocadoes ok while dieting, I like to use plain mashed avocado and fresh salsa in place of dressing.

Tim April 18, 2011 at 6:15 pm

I like avocados a lot. Spices depend on what you’re cooking. One of my favorites was tossing cauliflower with a little olive oil and curry powder, then roasting it.

Dan April 16, 2011 at 3:05 pm

I am 34 years old father, about 5’9″ and weighing 195 pounds. I have had a few short-lived episodes of temporary “success” over the years, but as I’ve gotten older I have found losing weight, any weight, extremely difficult.

My absolute greatest problem right now is a lack of hope. I feel utterly defeated in any attempt to lose weight. My addiction and cravings always seem to overshadow my better judgement. I have tried and failed and failed and failed so many times I feel doomed before I even start. To have any sort of hope again, even to feel the possibility of success, would be life changing. Oh yeah, I have had 3 open heart surgeries and am very limited in the amount of rigorous exercise that I can do. I can run and do light weight training, but I cannot push too hard.

Is there hope?

Tim April 18, 2011 at 6:52 pm

There is still hope. There is always hope. Don’t let anyone tell you different.

I’m very sorry to hear about all the medical problems you’ve had.

I need to stress, and I absolutely can’t stress this enough, that anything you do, whether it be dietary, lifestyle, or activity changes, that you need to work with your doctor when making any changes. Your health is most important than anything else, and I don’t want you to do anything that puts your health at risk.

When you can’t exercise vigorously, diet becomes the most crucial aspect of your success. Assuming your doctor has no objections, keep your calorie intake around 1700 and focus on healthy fats like olive oil, green vegetables, and lean protein, especially fish.

Running is one of the absolute best exercises that someone can do to lose weight. Weight training will help to tone your muscles, but weight loss is largely a matter of cardio. If you want to lose weight, keep running and focus on distance and duration instead of just intensity. Work with your doctor to make sure that you don’t overexert yourself and that all of your medical needs are taken care of.

I’m not going to lie to you. You’re not going to lose weight nearly as quickly as you would if you were able to exercise harder, but there is still hope and I’ll set anyone straight who says otherwise. There is no reason to think that you can’t do this. I know you can.

Please come back and let me know how you’re doing, and, again, don’t do this without your doctor’s assistance.

Maria April 18, 2011 at 5:40 pm

Hey Tim,
Ok, so my family says i should lose a litle weight…especially because im having a Quinceanera, which will be in December…and i know its still months away, but them telling me that makes me feel fat. I now want to lose weight because of 8th grade promotion…which is not far away..its on May 27. I want to lose weight so i can look good in my dress and not feel or look fat. I am 14, 4’11″, I weigh 135 exactly and my goal is to weigh at least 110 or 115…do u think i can make it?
-Maria

Tim April 18, 2011 at 6:40 pm

Judging by everything I know about weight loss, I don’t believe it’s possible for you to lose 25 pounds by 5/27, but that shouldn’t mean anything. If you lose ten pounds by then, great. If you lose two pounds by then, great. Don’t tie a specific number to your idea of success and don’t let anyone make you feel unattractive if you don’t live up to their standards of success. I was fixated on that for a lot of years and the stress and self-doubt of it all sabotaged me at every turn.

You’ll look beautiful in your dress, regardless of how much weight you lose. Don’t let what other people tell you make you doubt that. With everything else going on in your life right now, you can’t let yourself become fixated on your weight in addition to everything else. Just eat right, cut out the junk, and stay active where you can.

Maria April 19, 2011 at 8:46 pm

Thank you Tim:) I am good with myself, but losing a little weight would really help because that would show me I at least tried. Still, Thank You:)
-Maria <3 :)

juli April 21, 2011 at 1:51 pm

Hi Tim,
This is my plan for the next 30 days.
Breakfast-steel cut oatmeal (if I can find them) or just the normal oatmeal with berries to sweeten it up.
Snack-almonds or an apple or pear.
Lunch-sweet potato or brown rice with veg like carrot, cucumber, pepper, spinach, onion & salad greens.
Snack-same as above but maybe add carrot?
Dinner-fish, chicken or turkey with the vegs listed above.
Snack-same as above.
Drink-water.
If I do this for 30 days and include exercises that I can do at home such as crunches, squats, lunges e.t.c will I lose 30 pounds.
P.S I plan to eat some salt & seasoning just to flavour my lunch and dinner but absolutely no sugar, alcohol, butter or starchy carbs.

Tim May 4, 2011 at 4:24 pm

1.) Be careful of added sugar in regular oatmeal. Make sure you also get a little fat and protein, like an egg.

2.) More vegetables, less brown rice.

3.) Drink lots of water.

4.) Make sure to include plenty of rigorous cardio and that each session is at least 20 minutes, preferably more.

5.) Depending on your body and how much you have to lose, you might lose 30 pounds and you might not. I wouldn’t get hung up on it either way because you’re doing the right things to support a healthy lifestyle. That’s what’s important.

Trish April 22, 2011 at 5:08 am

Hello, Tim……I’m 4″11 and I weigh 150. I just recently got out the Army after 10 years and Honestly have become very lazy. I will be going to the Beach at the end of May with Friends and I was wondering do You think if will be possible for me to lose Stomach Fat (Upper and Lower) and Some back Fat By then? I would love to lose 30 and I know you can’t target areas to lose but those are the two areas that bother me the most. I have Done all you’ve stated with letting cards, sugars etc go and I’m not a big runner but I do walk, box and dance. I guess I’m getting a little discourage but a Helpful yes or push will be much appreciated Thanks for Your time.

Tim May 4, 2011 at 4:28 pm

If you eat right, get plenty of rigorous cardio, and match that with some strength training, you will absolutely lose weight. I know how hard it is to do the right things when you are discouraged, but sometimes you just have to plow your way through to be successful. I can’t wait to hear about your success.

“If you’re going through hell, keep walking,” by Winston Churchill is my favorite quote to remember whenever I get discouraged and want to give up.

shealee April 25, 2011 at 8:51 am

Hi TIM
I am 22 years old 5’9 and 165 lbs my birthday is may 20 th and I want to lose around 25-30 lbs what should be my calorie intake? I do the Julian michaels trouble zones every day. I am also about to start riding my bike also!! What else can I do???

Tim May 4, 2011 at 4:53 pm

Probably around 1400 or so. Just follow the basic nutrition guidelines I have laid out and don’t worry too much, so long as you keep your calories in check.

Sounds like you’re doing great in terms of exercise. Just make sure that each cardio session is at least 20 minutes, and the video has some some light strength training so long as you use the dumbbells. Other than that, just keep the faith, do the work, and let me know how everything goes. I’m looking forward to hearing about your success. ;)

shealee April 25, 2011 at 8:54 am

Oh I am also taking herbalife weight loss pills or the trim beauty weight loss pills.

Tim May 4, 2011 at 4:55 pm

I have to be honest in saying that I don’t know much about weight loss pills because I personally don’t like them. Just be very careful and do your research before taking anything, and be sure to work with your doctor if you have any medical concerns.

chella April 25, 2011 at 12:41 pm

Hey I’m a proud mom to a 2 year old little boy ,its just the only thing is I still have the baby fat left over I weigh 152 and I’m 5ft6 and I’m trynna get down to 120 in a month any tips :) would be helpful thankyou

Mel April 29, 2011 at 1:25 pm

Hi Tim,
I am currently eating herbalife shakes for breakfast and lunch. I do 20 minutes of turbo jam and 40 minutes of turbo sculpt a day. I have two questions #1 can I eat 1/2 cup of corn or sweet potatoes with my lean meat and 2 cups of veggies? # 2 I live in Hawaii and loooove coconuts. The water and the meat. Can I have those? Looking forward to hearing from you !

Tim May 4, 2011 at 6:10 pm

Of the two, sweet potatoes are the better choice because they are very high in fiber.

Coconut water is actually very similar to extracellular fluid in the body, so it’s fine. Eat the meat in moderation, though. It has a lot of fiber and manganese, but it also has a ton of saturated fats.

Sara April 30, 2011 at 9:31 am

Hi Tim. I’m a vegetarian and have been my entire life. As I am getting older and now having to cook for myself (I’m 22) I’m trying to find the non-meat foods that are protein rich but not loaded with carbs. I usually rely on cottage cheese, cheese, milk, some legumes and have tried to add protein powders to my shakes. Do you have any suggestions of protein rich meals that will help my weight loss goal to lose 60 pounds (I’m 5’7 and 215 pounds)? Also how can I get more omega-3 in my diet (I do add flax oil to my shakes as well)? I would greatly appreciate any and all advice!

Tim May 4, 2011 at 6:20 pm

Dairy is a good choice because it is full of complete protein. Just take the calorie content into account.

Legumes are also a good choice because they give you both fiber and protein. In order to make them a complete protein, they need to be combined with a whole grain such as quinoa, bulgur wheat, etc. Shakes containing whey protein isolate are best. A dish I like is lentils and bulgur wheat cooked in broth with parsley, salt, pepper, onion, garlic, and a little cayenne with slivered almonds stirred in at the end.

If your diet allows it, some of the best sources of omega 3 fats are cold-water fish such as salmon and sardines. If not, flax is a great choice, as are pecans, walnuts, and shiso (Japanese basil).

Sam May 1, 2011 at 6:35 am

What if i drink a cup of green tea in the morning and a cup at night will I lose weight more and faster or is it not good?
And can I eat pita bread in the morning with the eggs?

Tim May 4, 2011 at 6:22 pm

Green tea is good, but don’t count it as part of your water intake for the day. It will probably help a little bit, but even though it won’t create any weight loss miracles, there are plenty of other health benefits.

Whole grain only.

bre May 1, 2011 at 3:19 pm

hi im 15 and im 195 lbs i really want to be skinny for summer which is in about 2 months i go to the gym almost every day and do 20 min on the elliptical and a bunch of other workouts i learned from a trainer i try to diet but i always cheat, i never have enough will power to stay on a diet. i wake up around 6 for school and leave around 630 so i don’t have much time to make breakfast and lunch is there some tips you could give me for breakfast and lunch and some snacks if i get hungry? i love grapes but you said not to eat them often. i really want to look great this summer, do you think you could help? oh and i’m 5’3

Tim May 4, 2011 at 6:27 pm

I love grapes too. I just eat them every once in a while because they’re extremely high in sugar. That’s why they make such good wine. ;)

A quick breakfast idea is a toasted Ezekiel english muffin with a little almond butter.

Unfortunately, most school cafeterias have incredibly unhealthy food, not to mention vending machines full of soda pop and candy. I struggled terribly with this in high school because we had a hamburger line and I went there every day. Unfortunately, the best thing you can do is make your lunch the night before and take it with you. Romaine roll-ups with sliced turkey, cheese, and a very light spread of light mayo is quick to make and will hold up well overnight in the refrigerator.

When it comes to snacks, take a small bag of almonds, pecans, etc, with you. Just make sure to count the calories.

amy May 2, 2011 at 7:51 pm

i have gaind 40pounds being medicaly ill wit a rare immune disease..i was already over weight..it is vital to my health to lose a hundred pound.will this plan still work for me even while on predisone.if i control my apetiate?

one this is Amy again,can u use artificial sweetners?like sweet and low or slenda instead of sugar?

Tim May 4, 2011 at 6:30 pm

I’m very sorry to hear about your condition. I’m even more sorry to tell you that I don’t feel qualified to advise you when you have a serious medical condition. All I can tell you is to work with your doctor and preferably a registered dietician in order to work out a diet plan that will work for you and won’t interfere with your medication. If your condition is an autoimmune disorder, be sure that you also visit with an endocrinologist to be sure that you do not develop any thyroid problems.

Most doctors approve of stevia. Be sure to ask yours.

Kari May 3, 2011 at 11:29 am

is cheese ok?

Tim May 4, 2011 at 6:30 pm

In moderation, yes.

Dani May 3, 2011 at 6:49 pm

Tim-

I am 37yrs old and 197lbs. I am currently trying to lose 30-40lbs and most of my weight seems to be around my abs and my hip area. What are some good exercises that I can do in order to shed the lbs in these areas. FYI, I do any where from 45-70 min of cardio 4 to 5 days a week.

Thanks-

Danielle

Tim May 4, 2011 at 6:32 pm

Unfortunately, spot reduction is impossible. I wish I could tell you otherwise. Cardio is the best way to go, but change up your routine every few weeks. This will help prevent plateaus.

One thing that you might want to keep in mind is that while it is not the only factor, the hormone cortisol contributes to fat development around the midsection. Finding ways to get plenty of sleep and keep your stress levels in check will naturally keep your cortisol levels in a normal range.

Dani May 6, 2011 at 5:09 pm

Thank you for your help……..will keep you posted on my progress.

Yez May 4, 2011 at 6:14 pm

Greetings Tim,

I am going to take up the journey of weight loss…again. I have struggled with my weight for what seems to be the majority of my life. I had the easiest time while I was in the Army, you have no choice there. I am a 30 year old male, 6’2″ and I am somewhere between 270 and 280. My optimum weight is between 225 and 230, any lower and I would be unhealthy. Where should I try and keep my caloric intake and what are some satisfying snacks that will actually taste ok? For exercise I am starting a plan utilized by the Navy Seals. My main concern is the issues I have with food. Any help is greatly appreciated.

Tim May 4, 2011 at 7:21 pm

Keep your calorie level at about 1800, but increase it to 2000 or so when you exercise heavily.

My standby snack has almost always been nuts and seeds, but many people don’t find them very satisfying. Some people really like celery with almond or cashew butter, but despite its health benefits, I’ve never been a big celery fan. Raw carrot sticks with a bit of dip is healthy, but I personally have never liked them. Pickles are good, so long as you monitor the sugar and salt. Zucchini chips (sliced thin and roasted until crisp) with a little tuna salad is tasty. I like hard boiled eggs. Unsweetened yogurt with a few berries is good if you want something sweet. Sometimes I have half an Ezekiel english muffin with almond butter.

Hope that helps.

Yez May 5, 2011 at 5:34 pm

Thank you very much sir. I will try my best to keep you updated on my progress.

Shianne May 5, 2011 at 2:58 pm

What about granola bars or nutrigrain bars?

Tim May 5, 2011 at 4:05 pm

It depends on the brand. Look for these indicators:

1.) Low sodium

2.) Low sugar

3.) High fiber

4.) Natural ingredients, ie. no high fructose corn syrup, etc

And remember to keep within your calorie limit.

Richa May 6, 2011 at 12:30 am

Hi Tim,
I’m currently overweight right now, i weigh 75kg , 1.72cm / 19 years old.
I wish to lose 20kg in 2 months.
However, i haven’t eaten veggies since i was a kid! I love fruits though, any suggestions on what i oughtta do?

Thanks so much!

Tim May 22, 2011 at 2:48 pm

Fruits are good, but they carry a lot of sugar that can cause your calorie intake to jump. Jicama is a good vegetable to start with. It is high in fiber, low in calories, and naturally sweet with a mild apple-like flavor. Definitely count your calories and experiment with different vegetables until you find something you like.

amy May 7, 2011 at 8:56 pm

thank you,very much,and my thyroid is workn fine and it is a rare auto immune disease bt they havnt yet found out wich it is.my specialist is an alergy and imunaligy doc.(mispelled dat lol)and he jus says for me to cut down on my food.and exercise..amy again

Rain May 17, 2011 at 2:20 pm

How would I know how much calories I’ve burned?? >.<

Tim May 22, 2011 at 2:58 pm

Click here for an explanation of how to calculate your BMR, which gives you an estimate to work with. If you need a higher level of accuracy, I would recommend a calorie counter such as a BodyBugg.

Jeff May 20, 2011 at 3:18 am

23 years old fresh out of college. Decided to drop the booze, fast food, and all the other great stuff that comes along with being a frat boy ;) . I am 6’1 and started a diet on May 9th weighing in at 263. I am currently at 252 and just wanted to lay out an example of my diet for you and see if there is any advice on whether I should add/drop anything. Also I should add that I workout hard everyday (Usually cardio in the a.m and Weights in the p.m) and I am a very picky eater.
Breakfast: 3 scrambled eggs (skim milk) and 2 cups of Black Coffee
Lunch: 6 inch Chicken Teryaki from Subway on wheat, lettuce, onion, and sweet onion sauce with a banana or apple as a side.
Dinner: Grilled or Baked Chicken, Green Beans (no salt added) or corn, Baked Lays or Cottage cheese.
Snack (before 8pm): Bowl of Cheerios or Honey Bunches of Oats with real peaches, or a nutrigrain bar.
I drink a gallon or more of water each day and consume nothing but water after 8pm.
Any feedback would be great. Thanks.

Tim May 22, 2011 at 3:04 pm

I don’t really have much to add because what you’re doing is working pretty well. Just three tips that I hope help you a little.

1.) Try to get in some complex carbs at breakfast to help fuel your workout, like half of an Ezekiel english muffin.
2.) Watch the processed carbs in Subway products. You can cut down on this quite a bit by getting extra veggies on the sandwich and asking them to scoop out the middle of the bread.
3.) Eat a little bit of fat and protein whenever you have carbs. It will slow the glucose absorption.

JJ May 21, 2011 at 9:31 am

Hi Tim,
What are some good ways of getting potassium from this diet (don’t like beans!) I need to keep my potassium levels up for health reasons and would like something other than bananas and potatoes.
Thanks

Tim May 22, 2011 at 3:06 pm

Avocado and greens are other good sources of potassium. Most salt substitutes are also primarily potassium.

kelly May 24, 2011 at 7:09 am

Hey Tim,
What are good foods that taste good and that are healthy?
My mother always cooks fat food like:
Fried Chicken,Rice,Beans…… but that doesnt taste good and its making my whole family gaining weight?
What can i have for breakfast?
Lunch?
Snacks?
Dinner?
What if i go out to eat what foods can i get?

Tim May 30, 2011 at 5:30 pm

I had the same problem. My dad always used to cook southern food, lots of fried chicken, biscuits, gravy, and all that. I guess it’s no wonder I was overweight even in my earliest memories.

If you go out, despite some reservations, Subway is generally your best option. Just ask them to scoop out the center of the bread and load up with veggies.

As for an overall diet, I’m working on laying out a full plan that people can use.

Ellie May 24, 2011 at 12:09 pm

hey im 4’11 i weigh 156 pounds and im trying to lose 30 pounds in a month give or take, do you think it would be possible. can you give me some fruits i can eat that wont be bad for me some tips to see what to do, how much exercise, meal? thank you so much

Tim May 30, 2011 at 5:31 pm

Berries and cherries tend to be some of the best fruits, in my experience.

Sara May 26, 2011 at 8:14 pm

Hi TIm what makes a complete protein? What are examples of vegetarian complete proteins? I’m currently m 5’7 and 210 pounds, I have been doing weight training three times a week along with cardio twice a week; I have lost several inches over the past 1 month but I have only lost about 8 pounds. Is there any thing I could do to increase weight loss and results on the scale? Also nuts are high in fat and in calories so how much may I eat a day and can they be consumed daily?

Tim May 30, 2011 at 5:36 pm

A complete protein contains all 11 essential amino acids, which the body needs in order to stay alive. The only vegetarian complete protein is soybeans, but soy is highly estrogenic so I have not been recommending it. You can also get it by combining a grain and a legume, such as lentils and barley.

Keep your nut intake to about 2 ounces per day or so.

The best thing you can do to lose weight quickly is slowly increase the intensity of your exercise as you find it becoming easier while religiously counting your calories.

Sara June 5, 2011 at 3:24 pm

Thanks Tim. Is there any truth to not eating past sunset helps weight loss?

Tim June 10, 2011 at 3:35 pm

Not in my experience, but your mileage may vary.

Razeem May 30, 2011 at 6:14 am

Hi Tim, I was wondering if you could help, I am 24 years old, and I weigh about 266lbs. I recently put about 30lbs on due to medication and I would love to weigh about 170lbs. I am around 167cm. I plan to have bran flakes with semi skimmed milk for breakfast, and a chicken omlette with pepers and onions for lunch, followed by chicken and vegetables for dinner, and eat only fat free greek yoghurt after 6pm, and the odd piece of fruit. Does this sound OK? I’m desperate for help. Do you have any ways to reduce cravings? I crave bread a lot of the time but don’t know how to stop this. Thanks, Razeem

Tim May 30, 2011 at 5:38 pm

Sounds like you’re doing great in terms of your diet, but don’t neglect exercise.

Cravings are very difficult to deal with. When they occur, try to distract yourself by doing something fun, doing a quick bit of exercise, etc. Aside from that, control your environment and keep bread out of the house. If it’s not there, it becomes much more difficult to indulge.

cookie May 31, 2011 at 6:10 pm

ok tim…. my whole family is obese and i am 11 years old and weigh near 120 to 130….. i know some people say i shouldnt worry… but i do… i want to get down to about 80, 85, or about 87 in a month… or less!!!!!!! i need a plan and have many questios like: should i just drink water in the morning For breakfast? hsould i eat lunch at school even though its un healthy? i wanted to know if u could make a plan for me… oh… i also do 20 squats, lunges, and kicks everyday… thank you for ur coopreation… by tim! :)

i also have fat thighs and im rele not that healthy… i also try to walk at least 2 hours a day with my sister thank AGAIN Tim ;) :) <3

Tim June 10, 2011 at 3:31 pm

I’m going to agree with the people who are telling you to not spend so much energy worrying. Just stick with a healthy diet and get in plenty of exercise and the rest, 99% of the time, takes care of itself. As for your questions:

Drink water in the morning? Yes, but you still need to eat breakfast.

School lunch? When I was in school, lunches were incredibly unhealthy and what I’ve seen in the news isn’t encouraging. The best thing to do is take your own lunch to school. A sandwich on whole grain (NOT WHOLE WHEAT) bread with lots of veggies, some lean meat, and a little cheese, along with an apple and a handful of almonds is fast, easy, and healthy.

Ub June 1, 2011 at 11:37 am

Tim, is it possible to lose the 30 lbs if I follow all your instructions except a having coffee with milk and sugar once a day?

Wawasmama June 2, 2011 at 8:25 am

Tim, I want to be 150 by July 10. I’m 5’8″, 183# and 37 years old. Do you think it can be done following the above diet plan? Please say yes, please say yes, please say yes… : )
Thanks!

Tim June 10, 2011 at 3:34 pm

Losing 30 pounds in a month is really something that is geared more towards the very obese, as in having more than 100 pounds to lose. What I can tell you is that if you follow the plan, count your calories, and exercise, you WILL lose weight and improve your health. Don’t get into the mindset of tying your success to an arbitrary number. Just keep making small decisions that improve your health and you’ll find your goals before you know it.

Autumn June 6, 2011 at 1:03 pm

Hi Tim, I’m 15 years old, 5’5, and 175lbs. I want to lose just about 35lbs by mid july. I was wondering how many calories I should be taking in daily. Also since school is going to be out in a couple of days I was wondering if you had any tips for keeping up on this diet and exercise plan during the summer, since I’m not busy with school anymore I don’t want to fall back in my old eating habits. Thanks so much!

Tim June 10, 2011 at 3:42 pm

The great thing about summer vacation is that you have a lot more free time in which to be active. Biking, running, and swimming are the three big summer exercise activities. You could also looking into martial arts classes or any number of other activities to help keep you moving.

As for food, by reading this far you have a pretty good idea of my recommendations about what to eat and what not to eat. In order to avoid old habits, control your environment as much as possible. If your friends are going somewhere where you know you’ll end up eating pizza, either don’t go, suggest going somewhere else, or have a big salad before you go so that you’re not hungry. If you’re an emotional eater, try to find other methods of stress relief. You need to determine exactly why you need healthy foods and attack the root of the problem in order to ensure long-lived success.

logan taylor June 6, 2011 at 3:23 pm

hey im 12 yrs. old.
i weigh 118 lbs
i am 5.4 ft
my wish weight is 98 lbs.
do u have any advice or meal plans/exercises?
i play travel soccer and it seems i have gain weight not lost weight. i want to lose a couple inches so i am not so embarresed to wear a bikini around my guy friends.i also run in 5k and 10k but still no change. plz. give me advice,meal plans,exercises to do.
i understand im only 12 yrs. old and i shouldnt be worried but i am!! so please help!!
thnx,
logan :)

Tim June 10, 2011 at 3:50 pm

Your weight is fine as it is, and your goal weight is too low. You don’t need to lose any weight. Everyone has trouble areas and everyone’s body is a little bit different. That’s just the way things are. You have to accept yourself and any imperfections you might see because that’s what makes you you and that’s what makes you special. If everyone was perfect, there would be no fun in the world.

The fact that you’re already doing 5K and 10K runs is a major achievement. I’m proud of you, and you should be too.

logan taylor June 19, 2011 at 2:21 pm

thank u!:} but everyone my age and my height is that much and does it mean i still have baby fat?? i play sports but it never channges my body shape/figure and i would like to be my friends weight and size…i have a friend that weighs 96 lbs. on my soccer team and a little bit taller soo i dont understand why im different.

latifa June 7, 2011 at 3:43 pm

hi tim, i was wondering if u could help me, i m 25 years old and i weigh 153 lbs …i want to lose atleast 30 pounds by july 25. i eat lots of veggies and fruits,red kidney beans and 12 grain bread. i do jillian micheal’s 30 day shred also….but its not working the way i want it….pls help me i really need to lose 30 pounds before my husband comes back.

Tim June 10, 2011 at 3:56 pm

Cut back on the fruit and make sure that you get some lean protein and good fats in there. Count your calories every day without exception. You may need to step up to a more advanced video in order to intensify your workout, also.

Brittany Born June 8, 2011 at 10:26 am

Hi!!!
I just want to know if there is a time limit on eating. :o should I stop eating at night at a certain time? I feel like I’m addicted to food, (I’m also an emotional eater, definitely!) how do I stop eating when I feel depressed/bored??

Thank you!!

Tim June 10, 2011 at 3:59 pm

No time limit, but I found that I had trouble sleeping if I ate too late.

I hear you on the emotional eating. Unfortunately, everyone needs to attack that problem differently. It all comes down to determining exactly why you are eating and finding alternate coping strategies for those problems. A stopgap measure that I found useful was counting to 10 before I made the decision to get something to eat, then asked myself whether I was really hungry or whether I was just upset. When it comes to emotional eating, it’s more than just counting calories and working out. There is a root cause for the stress or pain that is turning you to food, and you have to determine what that is.

Fernando June 8, 2011 at 1:47 pm

Hey i would like to know if like i exersize 30 minitues a day eat alot of veggies and meat once awhile and alot of eggs and im 5″5 190 pounds how much can i lose in a month? oh yeah and i drink about112oz of water a day and dose this help get rid of man boobs?

Tim June 10, 2011 at 3:59 pm

Don’t forget to exercise.

ashley June 8, 2011 at 2:18 pm

im currently doing a 1100 calorie diet that consists of high protein such as turkey , chicken breast with out the skin, and salads, and protein shakes i drink a 150 cal protein shake every two hours, i eat two 250 cal meals a day, and when i do get hungry i snack on unsalted nuts or either fruit depending on how im feeling, i currently do a hour and a half each day on the treadmill at a pace of 3.5 miles per hour and i also do 30 minutes of cycling as well at my local gym and when i feel over worked i only work out for an hour and there are times i may skip the gym… also i consume lots of water through out the day. is there anything that im doing wrong or is there anything that i should change about my diet regimen.

Tim June 10, 2011 at 4:02 pm

That’s pretty hardcore. I have nothing to add, other than a general aversion to protein shakes. If you want to keep drinking them, I would make sure they use whey protein isolate instead of soy. It’s more expensive, but it’s far less estrogenic and is a higher quality protein.

Jose June 8, 2011 at 6:47 pm

Hey im 15 and im 170lbs and a guy(probably important). My height is 5’7″ and i really want to lose some serious weight before I have to go swimming with my friends. I checked my BMI, and I’m overweight…I know you don’t encourage this for teenagers but I need some advice from you to see if the plan could work.
Morning: I run(tredmill) for 15min and Bike(stationary)for another 15.
Breakfast: Bowl of Honey nut cheerios
Lunch: Simple lunch meat sandwich, baby carrots, apple or orange, and a junk food item(I avoid that)
After school: I grab a snack usually another bowl of cereal or a granola bar with milk maybe yogurt.
Dinner: My mother cooks healthy such as lean chicken and stir-fry. But she adds things like potatoes and rice into the mix…simple carbs right?
Dessert: Icecream or nothing.
After dessert: I try to work out but sometimes i dont. If I do I jumprope or something different than the usual running and biking in the morning.
I work out like 3-4 times a week now.
-Jose

Tim June 10, 2011 at 4:09 pm

Sounds like you’ve already answered your own questions. I would also find out if your school has any sort of intramural weight training program where you can work with an instructor.

Jasmin June 9, 2011 at 11:03 am

Hi Tim! i read over your entire blog and its really great! I had some questions and i wouild LOVE if you could w/b to me :) I am a female, 24 yrs old, 5’6 251lbs & I really REALLY want & need to lose this weight! Its making me so depressed & miserable that I don’t even want to get outta bed sometimes :( But I decided enough is enough and I am ready to make a change!! I joined a gym, live right next to 2 tracks with huge feilds and bleachers, have 2-2lb weights,a medicine ball, a mat, 6 billy blanks taebo dvds & jillian michaels 30day shred dvd, I’m also currently unemployed right now & have 5 months(thats how long my unemp.claim is) to really dedicate myself to this all day & night so I think I have all the tools I need :) I really want & would LOVE to lose 30lbs in a month to kick start my weight loss goals, & really want to be 170-175 by Halloween (thats about 76lbs). I know the heavier you are the quicker it comes off especially in the beginning so I think if I really pushed hard I can acheive that goal. I also watch that MTV show I used to be fat & they lose 90lbs in 90-120days most of them, seeing that really makes me feel more motivated to beleive I can do it. I know they have trainors but I look up exercises online, as well as the gym, track, & dvds I have & i think I would be set on that. The only thing I need is a good nutrition layout. SO I wanted to give you an example of what I would be doing on a daily basis & you tell me if theres anything I need to change, your opinion & if you think I could lose the weight I want with the plan I have. Taking advice & tips from everything I’ve read from your blog this is what I came up with:
wakeup: 7a.m
a.m workout: walk 3-4miles at track
breakfast: 9:00am – 1 hardboiled egg, 1 grapefruit, 1 slice light 45 cal wheat toast dry, 1/2c. light&fit yogurt = 290cals
snack: 12:00a.m 1/2c. light&fit yogurt with 1/2c strawberries =80cals
12:30 midday workout: 55min taebo dvd

2:30 p.m lunch: turkey sandwich on light wheat toast (3slices oscar mayer turkey meat=75cals, 2 slice light wheat toast=90cals) with romaine lettuce, slice onion, 1tsp mustard,with a cucumber salad (1/2 cucumber) with 5 green olives(healthy fat) & 1 tbs light italian dressing (25cals), 1 cup light select harvest vegetable soup(50cals) = total 288cals

p.m workout 5:30p.m – Jillain Michaels DVD 25mins

6:30pm- 5 – 5.5 oz grilled chicken breast, 2 cups steamed broccoli =total 261 cals

I’ll be drinking about 80-100oz water a day(i have a big water dispenser) & have 12 oz(2cups) black coffee with 1 splenda with my breakfast
(i plan on buying the nonfat greek yogurt when my container of light&fit runs out bc i read alot of artificial ingrediants in the L&F yogurt that I dont want to be consuming & I read the ingred. in greek yogurt &it seems all natura, what do you think?).

This is what I plan to do & will be 100% diligent with it. I want to know what you think? I also know you said no bread for the 1st 30 days, but do you think the 45 light bread is ok? heres the link to it so you can see the nutrition facts http://www.livestrong.com/thedailyplate/nutrition-calories/food/sara-lee/45-calorie-whole-wheat-bread/

I also was thinking 1 day out of the week I would have 1/2c 100%whole wheat rolled oats for breakfast(here the link: http://www.fatsecret.com/calories-nutrition/great-value/old-fashioned-oats ) with my egg & cut it down to 1 slice of 45cal toast for lunch on the day I do that. Or do you think I should just skip the oatmeal all together bc of all the carbs? What about the bread? SHould I cut it down to 2 slices a day or do you think bc its only 45 cals a slice 9g carb per slice, its ok to have that? I also read that you said stay away from starchy fruits like bananas bc of the carbs&sugar& tropical fruits like pineapple bc of the sugar? SO i decided to, for now, just stick to to grapefruit and berries(strawberries& blueberries).

So what do you think? Does my pan sound ok? & please let me know if you think I should stay away from the oatmeal altogether & the 45cal bread too.

I’M SO SORRY I WROTE YOU SO MUCH! I just wanted to make sure I covered everything when I asked you. Please respond asap & thank you so much for this blog & all your advice & tips :) .

Tim June 10, 2011 at 4:23 pm

Wow. That’s a lot.

First, forget weight loss reality TV shows. Those are EXTREMELY controlled conditions and they are constantly attended to by trainers, doctors, and cameras. That’s not real life, so don’t try to use them as any measure of your own success. They’re a completely different world.

1.) Eat something 60 minutes before you work out. Make sure it has a little protein, a little carbs, and a little fat. Even something as simple as Luna Bars work, so long as you manage the calories.

2.) That’s a massive amount of exercise, and it’s just not sustainable for most people. If you jump from sedentary to that level of activity, you also risk serious injury. Make sure to go over that with your doctor.

3.) Eat more. I don’t want you to eat less than 1300 calories per day and 1500 on days when you get a lot of exercise. You have the right idea with the sort of foods you should be eating, though. Just watch out for added sugar and salt. I really like Greek yogurt. Just make sure it has live cultures and no added stuff.

4.) I’ve been rethinking the bread situation lately. I figure as long as it’s loaded with fiber and whole grains (READ: NOT WHOLE WHEAT) and it’s not a major part of the diet, it will probably be okay. Maybe it’s just because I tried a new kind of whole grain bread and I really like it. ;)

Be sure to keep me updated as to your progress. Whatever happens, I believe in you.

sherry June 9, 2011 at 9:08 pm

What is a good diet plan/ food and excersise

Kim June 10, 2011 at 2:11 pm

Ok Tim what do you do if you hit a plateau? And if you switch up your exercise routine how do you do that as far as what type of excersice do you do and for how long before you go back to whatever exercises you used to do again, so what to do if you plateau?

Tim June 10, 2011 at 4:27 pm

When your workout gets too easy, ramp up the intensity. Run faster, bike harder, etc. Start with biking and do that for about a month, then switch to running for a month, then aerobics or plyometrics, then back to biking. You just have to keep changing every few weeks or a month or so.

kylie June 11, 2011 at 9:29 am

Honestly olives are not too good for you….four have up to 20 calories from fat…..and befor you know it that 20 will turn into four times that

Jasmin June 11, 2011 at 9:57 am

Hi! Thanks for getting back to me so quick :) I actually threw away my Light&Fit yogurt bc I read alot of artificial & other ingredients that were in it that seemed really bad for you, so I got the Fage nonfat greek yogurt & I actually like it 10X’s better!
The thing is I been working out for the past year doing all types of high intense workouts like taebo,spin class,kick boxing,step aerobics,..etc..some hard core stuff like 1-3 hours a day sometimes so I’m not necessarily sedentary,& my body seems fine no injuries yet, the thing with me is I always overeat or pig out on weekends so thats why I been stuck at 250lbs for a year now bc whatever i lose I gain right back. :( But im fed up & had enough.
I know you told me to eat more, its so hard bc I really dont feel that hungry alot& sometimes have to force myself to eat. SO its hard to eat more, how can I fix this? But mainly, I really want to lose 30lbs in 30 days (20 is my mini goal 30 would be amazing) so thats why I came to your blog & read all your tips. SO, by what I told you Im doing & what Im eating do you think Its achievable? ANY things I shouldn’t/should be eating to enhance my weight loss? I started yesterday & already down 2lbs so I’m psyched (i know its prob water weight).
& whats the difference between steel cut & rolled oats? I compared the 2 yesterday at the store & the only difference I saw was the way their cut. The whole grain rolled oats & whole grain steel cut oats had the same calories(150cal per 1/2c),carbs(27g), sugar(1g) and both said made with 100%whole grain oats, nothing added. So why is steel better then rolled if they have the same contents? Thanks so much again!

Sarah June 17, 2011 at 2:51 pm

Whata great blog!

5’5 in, 165 pounds, 25 years old and getting married in October.

I want to lose my weight to 130 pounds.

I am an emotional eater but I am highly motivated.

I have a few queries.

ok, regarding exercise, I prefer yoga over cardio and had good experience of losing 8 kgs last summer with just yoga and a nourishing 3 meals-a-day routine.

now, It’s been three days I do both yoga and cardio for about 45 mins. and now thinking to add half an hour of morning walk to it. what would you suggest me?

Regarding diet, check out my plan:

breakfast- skimmed milk tea without sugar, 2 breads and a boiled egg
snack- (after 2 or three hours) a raw veggie./fruit/ or natural shake of watermelon without anything added to it.
lunch: a plateful of rice/bread with some curry (i know its too much)
snack- a cup of tea with a cookie or two./ ice popsicle
dinner- soup with chicken and veggies like carrot and capsicum in it./ cheese with dinner roll

comment on my diet.
p.s can I lose 30 pounds within a month? or at least 20 pounds? or can i make to 10 pounds a week or ten days?

thank you in advance.

logan taylor June 19, 2011 at 2:24 pm

hey
like i said i want like a flat stomcah but im 12 so should i still have baby fAt??

Ash June 20, 2011 at 6:44 pm

Hi, I’m thirteen years old. I’m 130 pounds and I’m 5′ 3″. I have read your advice to all teemagers above and I agree, but all I want is a flat stomach and preferably skinnier legs. I do watch what I eat but I tend to not really watch my carb because I’m told that I need it since I’m still growing.. I was wondering if strawberries are healthy? Or are they too sugary?

lorrie June 20, 2011 at 6:50 pm

Hi I am going to try this diet wish me luck. I feel confident that it will work

Ash June 20, 2011 at 6:51 pm

*teenagers

Also, is Truvia an okay substitute for sugar? My mom got it instead of Stevia and since I’ve never heard of it I don’t know. It’s a newer brand.

Megan June 21, 2011 at 9:13 pm

Hi, I was wondering if for breakfast I could eat Caramel Delights Fiber One?

tif June 23, 2011 at 6:51 pm

Hi. I am going to start this diet tomorrow. But just to be clear; can I use this as a jumpstart for my 65 lb weight loss challenge? N also is 2 slices of bread and oatmeal OK while on this or should I weight after the 30 day diet to add those back in?I want the most successful.

logan taylor June 24, 2011 at 12:02 pm

should i??

Joey Anderson June 25, 2011 at 11:09 am

Hey im 14 and im 5’5 and weigh 143lbs and i just want to weigh 113lbs. Is it ok if i do this? Plus i have man boobs. is it possible to get rid of that with this routine?

santeria June 25, 2011 at 4:36 pm

Thankyou for your help i was going crazy trying to figure out how to loose weight with out starving myself or taking diet pills

Sophie June 26, 2011 at 1:57 pm

Hi,
I am 16 years old and weigh 130 lbs but am short and very over weight.
My goal is to weigh 100 lbs. I wanted to know if you can just
have an orange or some kind of fruit for breakfast and lunch
but at dinner have veggies. Also, can you have the microwaveable
veggies like steam fresh? If you want to jump rope for the cardio
activity or even jog or do curl ups. If i happen to loose 30 pounds in 30 days
Will you stay your weight if you keep up the diet or will you keep loosing weight?
Thanks!!

Kathleen June 26, 2011 at 11:42 pm

Hi Tim, I am 19 years old, female, and weigh 168 lbs. I am tired of having this excess fat on me. I am at college and feel like I have the time to work out since I have hard classes. I used to do Cardio Kickboxing every monday and wednesday and some times an abs and glutes class. I want to know how to lose 30 lbs over the summer in a healthy way. Should I run on the treadmill? or Yoga? I just want to be healthy but I have a hard time sticking to it. I love vegetables so I’d like to create a diet that will help me lose weight. Thanks I’d really appreciate your advice

carlos June 28, 2011 at 2:09 am

Hello thanks for the diet plan…
I’m a guy 14 around 195 and about 5’10
I really wanna loose weight to and get into shape for upcoming
school and football
I’m not sure what is my ideal weight but I want to get to around 155
Do you think if I stick to this for the rest of summer (2 more months)
I can lose that much weight.?
Thanks a lot Tim…

diana ruvalcaba June 29, 2011 at 4:43 pm

Hi , well im desperate to loose weight fast i really want to loose up to atleast 28 pounds starting today if i cut all of the foods and excersize will i really loose the weight? please let me know im DESPERATE! what else would you recommend as a break fast , lunch and dinner (everything you might recommend)? i want to have a daily plan and make sure i reach those 30 pounds .

hali June 29, 2011 at 9:38 pm

Hey Tim!

I have a question about artificial sweeteners! I use a lot of splenda every day. In my tea, coffee, cereal, pinkberry frozen yogurt and berries. I was wondering does splenda make it harder for your body to loose weight? I exercise everyday doing jiu jitsu, bikram yoga, kayaking, spinning, trainer, running. With all this exercise don’t I kneed to eat some bread? So I don’t loose muscle and burn fat?

Thanks! Hope to hear from you soon

Tina June 30, 2011 at 9:59 pm

Tim,
I’m 16, 5’7, and 165 pounds. I want to get down to 135 pounds by mid-August. Do you think this is possible? and if so what other types of cardio workouts can I do besides walking and swimming that will help me lose the weight? Also, should I wait a day after I run, to help my muscles build or is it okay if I run everyday?
Thank You!

Kate July 3, 2011 at 6:35 pm

I really enjoy this website and my household of three 23 yr olds are getting ready to try this. With it being summer and all many cook outs and gatherings involve alcohol. I know beer is not a good idea to drink but what are some good alcohol beverages we can have in moderation? Thanks

Sapphire July 4, 2011 at 12:35 am

Hey. I haven’t weighted myself recently but i believe I’m around 170-175. I wanted to know what my ideal weight it. Also Is it possible for me to lose 30 pounds in a month. I’m 20 years old and I’m 5’4.

SHeLLs July 5, 2011 at 8:40 am

Can you eat Peanut butter? or is it to high in fat and carbs? and Can i eat rapberries?

Whitney July 5, 2011 at 5:12 pm

This is a good article to help lose weight, it seems.

I want to lose as much weight as possible before I start my first year of college. The problem is, my family is HUGE on fatty meats and anything fried. Are there any healthy tips and substitutes that anyone can recommend to me so that I can continue to lose the weight without hurting my family’s feelings? If I can get some feedback, that would be awesome.

Sincerely,
Whitney

alma de la cruz July 6, 2011 at 12:26 pm

I was wondering, I am 26 yrs old and weigh 193 llbs, my ideal is to weigh 160. I am a very picky eater and I do not like vegetables or salads. I was wondering is it still possible for me to lose the 30 lbs in a month?

Raquel July 6, 2011 at 6:49 pm

Hi Tim,

I really love all your incite and tips. I am a 24 year old woman, with over 100 lbs to lose (I’m 5’9″ and 290lbs)..i am starting my umpteenth weight loss journey and would appreciate any advice or guidance. Its hard for me to work out as i had a recent knee injury – what would be a safe daily caloric amount for me, and in 3 weeks (for a friends wedding) how much do you expect i would lose.?
Thank you so much

Raquel July 6, 2011 at 6:50 pm

Hi Tim,

I really love all your incite and tips. I am a 24 year old woman, with over 100 lbs to lose (I’m 5’9″ and 290lbs)..i am starting my umpteenth weight loss journey and would appreciate any advice or guidance. Its hard for me to work out as i had a recent knee injury – what would be a safe daily caloric amount for me, and in 3 weeks (for a friends wedding) how much do you expect i would lose.?
Thank you so much

Kayla M July 6, 2011 at 11:26 pm

Hi Tim, I just have to start by saying that this page is probably more helpful than anything I’ve been researching so far. My goal is to lose weight, period. I’m 21, about 5’4″, and about 165-169 lbs (different home scales have said different weights, so I’m not 100 % on my exact weight) and I want to lose 30 lbs in a month. Can you throw out any suggestions for some super quick results?

Shaddix July 7, 2011 at 11:35 am

Hey Tim :D
I started working out few days ago. I start my day with a cup of green tea. After that, I go to gym and work on my cardio for about hour and a half (treadmill, bike, eliptical trainer). When I come home I eat 100 grams of tuna or omelet made of egg whites. 3 hours later I eat an apple. 3 hours after that I eat chicken meat with some salad. For dinner, I eat a bowl of soup or drink tea. Is that good plan? I wanna lose about 30 pounds in a month, and I know it’s almost impossible but I’m willing to try :)

Brooke July 9, 2011 at 8:51 am

Hi Tim, I have a question for you. If i eat an oragne for breakfast and lunch, and then for supper have some sort of meat with mixed vegetables everyday for 30 days and i workout an hour 2 times a day. Will i be losing weight?

Meeru July 9, 2011 at 4:24 pm

Hey Tim,
I have been reading all the questions u have been answering and i am really impressed by the hard work u put in.

I have a question regarding weight loss too. I am 5″6, 23 years old and my current weight is 174 pounds. I followed south beach diet for the last 2 weeks and i lost 10 pounds and then i went to the second phase and it didn’t work out for me and i gained 3 pounds back in 2 days (mainly because i had junk food and beer). What should i do? should i follow the same suggestions you gave to others too? I used to be 150 pounds like a year back but then college hit me :P I really want to hit 160 pounds atleast before i go to college again in August.

Thank youuuu

Jordan Nicole July 9, 2011 at 7:41 pm

Could you give me a meal plan?
For breakfast, lunch & dinner ?
Also a workout plan . & times
Thank you (:

Carter July 10, 2011 at 2:22 pm

When you said no bread does that also mean flatbread? And if some breads are Ok which ones. I used to Play football in high school so I’m around 228lbs. I’m 19 years old and and I’m 5-9. I can feel the muscle underneath some of the fat. Should I stock mainly to the cardio? Also I’m drinking mainly water I am used to drinking Gatorade after workouts do u know of any alternatives and how many carbs should I consume a day. I don’t have a gut on me but I have a tummy growing and I wanna stop it. My family literally are football players and that is how I’m built I just never or haven’t grown to 6ft my grandfather and three of his nephews have played competitive college football and or hone to the NFL.

Carter lee July 11, 2011 at 12:39 pm

I was wondering if there was a healthy alternative to Gatorade or powerade. I used to play football in highschool and am 19 years old 5-9 228lbs. I have a linebacker build I guess. I was also wondering if flatbread was ok to consume if so in what portions. I’m doing 25 minutes of cardio in the morning and one in the evening set on a high resistance. I’m wondering if I should just eat fruits and vegetables only for faster results what do u think?

Dasy July 11, 2011 at 9:03 pm

Hey Tim ,
I just found your blog online and I am very happy. So here is the deal with me in the last year I put 30 pounds. From 120 I went to 150 , I am not really tall so it really shows off … I have been always having problems with my diet , unfortunately i go yo-yo every year , I get depressed in the winter stop working out and eat whatever I want . However the maximum weight that I would put is 12 pounds . I never been that fat in my life and feel extremely depressed . I just really want to change my diet for a life time . I am just afraid that after all this yo yo dieting I will not be able to loose the weight for a very long time , I am also afraid that my skin will get shaggy. I haven’t been drinking or smoking for ten days and just eating fruits and drinking tea but I lost just 5 pounds. Now I am planing to continue eating just row foods. What do you think , am I doing something wrong . Thank you in advance

blake July 14, 2011 at 4:21 pm

I’m 16, 5’10 and 234 pounds
I want to lose as much weight by august 8th
I know you thing with helping kids and teenagers but I need some help
Please
Is their any way you could like give me a schedule form today to august
I’ll do what it takes if you help me

Carter July 14, 2011 at 6:41 pm

I was wondering if there was a healthy alternative to Gatorade or powerade. I used to play football in highschool and am 19 years old 5-9 228lbs. I have a linebacker build I guess. I was also wondering if flatbread was ok to consume if so in what portions. I’m doing 25 minutes of cardio in the morning and one in the evening set on a high resistance. I’m wondering if I should just eat fruits and vegetables only for faster results what do u think?

Stephenie C. July 16, 2011 at 11:50 pm

To tell you the thruth i can’t wait to start this but any ways I just don’t know wat to eat for breakfast
any ideas???

Stephenie C. July 16, 2011 at 11:51 pm

***the truth

Bekas July 17, 2011 at 8:55 am

Hi. I am a 13 year old boy I weigh 151 pounds. I have tried to do diets but none work for me. My mom buys lots of rice and bread and some other fat and unhealthy foods. Can you suggest a breakfast, lunch, dinner, and snack. I should eat? I have a gym membership and it has a pool tredmeal and weights. Could you suggest some work out plans and what type of cardio should I get and how much? Also how do I lose my love handles? Thank you so much!!!!

LuLue July 18, 2011 at 10:36 am

My friends think Im perfect for my age(23) so does my fiance ,but for the wedding in September and I want to fit in my dress and look perfect also into a pair of shorts and not have cellulite I need to drop some weight!!!. I weigh 160 and Im 5’4 how much do i need to work on loosing to be healthy amd fit? Its all in my hips and I was also wondering what workouts I should do and how often. ? Thanks for the other great advice above I will be following it as well when it comes to eating. Thanks once again (:

Ms.Cutiepie July 19, 2011 at 2:51 am

hi tim,
i tried going on a diet bout a week ago and at a healthy cereal bar in the morning, smart balance popcorn in the afternoon lots of water and green veggies for dinner at 6:30. i always am tempted by faty foods bcuz my family eats it. oh i play wifit alot nd play with my dog so far i was able to lose 3 pounds in 3 days by slowly fell off my diet. oh im 13 5″6 and weigh 182lbs. its very embarrising for me nd discourages me from going out. the funny thing is if you look at me i look like i am only 165 or less bcuz im solid. i really need help i really wanna lose 30 pounds because i wanna look better for when i strt 8th grade in september. do you have any advise. any would be great.
thank you sooooooooooooooooooo much TIM lol <3

Ms.Cutiepie July 19, 2011 at 2:54 am

oh its me agaiin what would be a good exercise scheldule for me nd diet plan?

Ms.Cutiepie July 19, 2011 at 3:00 am

plz respond A.S.A.P

Faith July 19, 2011 at 10:04 pm

I would really like to do this diet and lose 30 pounds in a month
I recently had a child 9 months ago i am 23 and weigh 190lbs, before i had the baby the weight i was 20 mins before dilverly was 225lbs
I am active to a certian degree i do go for 30 mins walks 2x daily with my baby
any suggestions on how i can lose 30lbs in a month

Faith July 19, 2011 at 10:07 pm

i also need something to heklp flatten the stomach too. is there anything against using like whey protein powder or anything along those lines.

Enkei Kaimat July 20, 2011 at 4:40 pm

Hi Tim,

This site is inspirational – I haven’t tried it yet but I’m going to start first thing tomorrow. I have been trying for what feels like forever to lose weight. I’m 19 years old, going to be 20 at the end of november and I’d really like to weigh 140 pounds by my birthday. At the moment I weigh 190 pounds or so (fluctuating between 188-192), and am 5’9 (female). I know you said you don’t generally advise weight loss for teenagers, but this is becoming a really big issue for me and I want to tackle it now. Obesity is a very real problem in my family, and I have been struggling with my weight ever since I quit dance class and started dorming for college. The meal plan bloated me up instantaneously. I’m going to be a Resident Assistant starting September and I want my residents to look up to me as an inspiration for a healthy lifestyle (in every sense – emotionally and physically). This physical barrier has kept me emotionally unstable because I am scared to end up like some others in my family – obese and hopeless, which will happen if I keep up this lifestyle of ordering out. Once I return to my old self (140-145 lbs and healthy), I know my happy-go-lucky nature will return. Can you please recommend some strength training exercises for me along with a meal plan to help me become at least 150 by the end of august? I’d really appreciate if you get back to me. I’m really trying to change my life around.

Enkei Kaimat July 20, 2011 at 5:02 pm

FOR EXERCISING:

I intern over the summer from 9-5 and I have a two hour commute so I wake up at 6 am, get ready by 7 am, and leave to go to work. I have no time to workout beforehand, so I usually try to come home and go on the treadmill or elliptical for 30 minutes.
1. How do you suggest I get in the two 30-minute sessions you recommended (because right now I have only one)?
I usually walk to the bus stop in the mornings which is a considerable distance away (15-20 minute walk), but if that’s not enough,
2. Should I amp up my 30 minute workout each day to an hour long one? OR
3. Should I use my 1 hour lunch break in between 9-5 to walk around the city for 30 minutes? (Should it be fast-paced or can it be leisurely? What is the requirements of this walking to be considered “CARDIO”?)

Also, one of the days of the week, I go to a second job after my internship (from 6 pm – 8:30 pm). There is a yoga place right near by which has yoga sessions up until 10 o’clock. If I do an hour long workout there, can that count as my 2 workouts for the day? Let me know if it doesn’t help as much, and I need to work out in between the day as well. I want to improve my metabolism in any way I can.

Sorry I’m bombarding you with questions – I just have one more. I want to target certain “problem” areas of my body and was wondering if you could recommend strength training exercises for them (if you know of any)?
[FOR REFERENCE, here are the problem areas]
1. My arms are really big and flabby. I would like to slim them down and then tone them up to be able to wear tank tops again (do you suggest I do only cardio & the diet first to slim them down, then do small 5 lb weight repetitions to tone them up OR do you suggest I start lifting the weights now?)
2. I have a large butt and large thighs and hefty calves (basically my lower half is bothering me) – what would u recommend for thigh and butt slimming exercises? I don’t want to convert the fat I have into muscle because I don’t want them to be big forever. I want them to get thinner and then tone them.
3. My tummy (same question – what exercises should I do and when? before losing the weight or during the process?)

My general questions are all the same. What exercises can I do to target these areas and should I do them during this weight loss process or wait until AFTER I reach my desired goal? Will these areas naturally get slimmer as I shed pounds?

One day of the week though, I have to go to another job after my internship, and I stay with a friend in the city on those days. While waiting for her to get finished with work, I thought I could do an hour long yoga session which takes place nearby.

Siobhanie July 22, 2011 at 2:01 pm

hi. I’m 12, about 4ft 10 1/2in tall. Last year when I went to the doctors to get my check up. He informed me that I was overweight. I was 118 lb. Since then I joined Nordic ski in the winter and started track in the spring. Unfortunatly I had to quit track after the first week. The thing is one of the reasons was because of club soccer commitments. The check up is coming up at the end of august and I also want to be slimmer for when school restarts. Soccer is my life. That’s why even though club soccer is over for now I am in an other leage. Because of my dads work I get to ride my bike to every game and practice. That means I ride about 2-3 miles 3-4 days a week accompanied by the actual running that I do in the sport. Unfortunately, I still have not lost any weight. Last year I was planning on losing weight but ended up not. This time I am fully commited. Are there some warnings you have for me because I am so young? Also, is eating ground beef okay? My family makes a point of getting rid of as much grease as possible from it.

Heather July 22, 2011 at 8:59 pm

I’m a young teen, and reading this shocked me. I sit around all day, i do go to the gym. But i do weights, only because i thought cardio only helped your legs. Thank you for providing helpful information on HOW i can start on the right path. The only thing is, is my parents LOVE to just make quick stuff. Fried foods, all kinds of stuff. Does anyone know what foods I can eat? Adding on to the topic up there? I would really like to get my parents and my brother on healthy eating. Thank you, again.

Heather July 22, 2011 at 9:12 pm

I’m 16 and about 230lbs

Elenor July 22, 2011 at 9:13 pm

Hi Tim
I am trying to lose 25-30 lbs by August 25th, I cut out sugary drinks about a month and a half ago and I have started a low calorie diet:
-Bran for breakfast and a fruit
- white meat of some sort for lunch with veggies and a sugar free/ low cal side
-Bran or fish for dinner and a fruit
I don’t snack much in general. I drink a lot of water because the nature of my job (very hot conditions)
I weight 175 lbs and 5’3″, 23 yrs. I want to get to 145-150lbs range.
I’m satisfied with the meals but they accumulate to barely 900-100 calories per day. Is that okay or am I hurting myself?? And do you think my goal is possible??
I am also doing cardio for 30 mins twice a day.
Thanks!

Elenor July 22, 2011 at 9:14 pm

Hi Tim
I am trying to lose 25-30 lbs by August 25th, I cut out sugary drinks about a month and a half ago and I have started a low calorie diet:
-Bran for breakfast and a fruit
- white meat of some sort for lunch with veggies and a sugar free/ low cal side
-Bran or fish for dinner and a fruit
I don’t snack much in general. I drink a lot of water because the nature of my job (very hot conditions)
I weight 175 lbs and 5’3″, 23 yrs. I want to get to 145-150lbs range.
I’m satisfied with the meals but they accumulate to barely 900-100 calories per day. Is that okay or am I hurting myself?? And do you think my goal is possible??
I am also doing cardio for 30 mins twice a day.
Thanks!

Angie July 25, 2011 at 8:03 am

This was a great article! wonderfully written! :) Great advice and feedback as well. Thanks.

Tim July 25, 2011 at 7:51 pm

Since it seems like we’re going around the same ideas over and over, I think I’m going to close new comments on this post. The majority of the questions I’ve received fall into a few categories, so I’m going to try to address as many of them as I can here.

1.) Everyone’s bodies are different, and some people simply have larger frames than others or have more difficulty losing weight. You need to be happy with yourself above all.

2.) Cellulite is connective tissue, and, unfortunately, little can be done about it, no matter what promises advertisers make. Jillian Michaels herself has cellulite, so at least you’re in good company.

3.) Eat natural foods whenever possible. High fiber, fresh vegetables, and lean meats are best. Avoid sugar, simple carbs, and anything processed. Just remember to count those calories. Natural, organic foods can still be high in calories.

4.) In order to lose weight, you have to eat fewer calories than your body burns each day while still eating enough to keep your metabolism running. Visit this page to calculate your estimated daily calories.

5.) Processed food includes artificial sweeteners, chemicals, and most things that are labeled as being “diet.” Avoid them.

6.) I’m going to write another post geared directly toward giving teenagers tips and guidelines that they can use to be healthy. It will not be a weight loss guide, but it should help if you actually are overweight. Unless there is a medical reason to do so, I don’t like kids and teenagers to worry about their weight. Puberty and high school create more than enough stress already.

7.) You can lose weight without exercising as long as you have a calorie deficit, but exercise lets you burn a lot more and be healthier in general. Cardio is the best mainstay of weight loss, but it becomes much more effective when it comes to fat loss if you pair it with strength training. Cardio sessions should be a minimum of 30 minutes each and you should aim for at least four or five times per week.

8.) If you have families that do not live healthy lifestyles, do what you can to ensure that at least you eat healthy food whenever possible. Try to explain to them that you want to improve your health and eat a healthier diet. Explain to them that you love them and want to have as long and full a life with them as possible. Direct confrontation and accusation can result in big fights, so you have to be careful in how you approach them.

9.) It is important that you proceed with the cooperation of your doctor. If you have any sort of injury or medical condition, it is absolutely required that you talk to your doctor first and make him part of the process.

Thank you all for your support and I wish you all the success in the world. This one page is just getting a little too long. ;)

I also started a newsletter that will include all the new posts I write for the page, as well as bonus tips and content that does not get posted to the site. You can subscribe using the form in the sidebar.

Comments are officially closed.

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