Personal Training, Fitness and Nutrition Motivation

Sunday, July 3, 2016

How to Lose 12lbs in 6 Weeks


Losing 12 pounds is not only a realistic goal but can be done in a short amount of time. I'm not talking about a fad diet or weight loss gimmick. I'm referring to healthy weight loss accomplished with appropriate methods. Being more specific: consistent healthy eating, regular exercise, adequate water intake, limited alcohol intake, and plenty of rest.
Application of a healthy lifestyle in all areas will allow for approximately 1½ pounds to no more than 3 pounds weight loss on the higher end per week. This is considered healthy and sustainable weight loss. Working successfully with clients applying my healthy eating guidelines with consistent workout programs are losing in the middle range of 2 pounds per week.

Think about what this means in terms of time. This is only six weeks of sticking to a consistent fitness program. There is no diet but eating lots of amazing healthy food and exercising 4 to 5 times per week for at least thirty minutes per session. Sodas are eliminated and alcohol is limited to not more than two nights per week and two drink maximum. Water intake is increased to drinking 1/2 your body weight in ounces daily to start.

Sometimes it just takes someone to motivate you to start. The beautiful thing about this program is not being considered a diet but simply living healthily. Applying healthy living consistently will guarantee fat loss, lean mass gain and the beginning of a lifestyle of excellent health. 

Doesn't this sound reasonable, exciting, and realistic? Getting fit the right way provides knowledge of what and how to eat, how to exercise, and how to successfully apply this lifestyle. It becomes your enjoyable habit and maintains all the positive results gained within the six weeks of consistent application. 

It's time we stop over-complicating weight loss and start implementing the simplicity of eating healthy and exercise. We too often make things harder than they really are. We want all the results but don't want to give up a current unhealthy lifestyle. If we want to see changes, we need to be willing to make the necessary changes. Giving something 100% effort for at least six weeks should provide the personal feedback needed to continue to make the right decisions.



Below is a sample meal plan and what a typical day looks like for me: 

1 cup coffee with natural vanilla creamer

Meal 1: Organic morning round with 1tbsp natural organic peanut butter

Meal 2: Green shake: 1 cutie, ½-cup chopped pineapple 2 large handfuls power greens, water and blend until combined. 1 slice organic seeded toast topped with a soft cooked organic egg to accompany my green shake. 

Meal 3: ¼ cup fresh blueberries, ½ cup Fage yogurt, ¼ cup organic ground flax meal, handful raw mixed nuts (stir it up and eat)

Meal 4: 4 oz grilled salmon or chicken with large side roasted vegetables like Brussel sprouts and cauliflower (drizzle olive oil on veggies, and large tbsp. basil pesto, mix well, roast)

Meal 5: 1oz square of dark chocolate with 1tbsp peanut butter, or 1/2 glass organic low-fat chocolate milk 

I exercise five times per week and for 30 to 60 minutes total.  I'm a believer of being focused and getting my workout done in a short amount of time. I also listen to my body. If I require more rest, I may only exercise in a structured fashion four times in that week. I enjoy active rest days being outdoors with hubby, playing with our dog, going on long walks, hikes or swimming. 



Studies indicate losing one to three pounds per week provides healthy, long-term sustainable weight loss. Unlike fad diets that may shed weight quickly but is regained plus more once the program is over. 

Now is always the right time get fit. Start by implementing a six-week fitness challenge makeover. This is a great beginning and short-term goal of shedding 12 pounds. It will be helpful to keep a fitness journal and track your food intake and exercise. Do your best, and have fun with the journey. 

I would love to hear from you. Sharing success stories, asking questions or sharing concerns is a great way to encourage and support each other along the way.  

Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update. 
Be well and Stay Healthy 


     



12 comments:

  1. This comment has been removed by a blog administrator.

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  3. I love you realistic goal setting. Often times people are looking for the "magic pill" to weight-loss and don't realize how big of an accomplishment losing two pounds really is! Very motivating post, us healthy ladies need to stick together!

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    1. Hi Sarah. Sorry for the delayed response...Blog computer issue. Thanks for enjoying my Blog and for your great feedback. All my best and Stay Healthy!

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  4. Thanks for You are an inspiration to fellow 50 yr youngers! I am working on shedding 10 more lbs by summer. Can I borrow your diet? :)

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    1. Thanks for reading and absolutely give it a try. You can do it! Be well and Stay Healthy

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  5. I don't know if I can do this. I think I just need to discipline myself.

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    1. Your body achieves what your mind believes. You can do it John! Stay Healthy

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  6. That's exactly what I tell myself and it's working fine for me. I don't kill myself in the gym to waste it by not eating clean never...

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    1. Great to hear Ian and thanks for your comment. Be well and Stay Healthy!

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  7. Thanks for breaking down some of the most common fitness concerns.But my main issue is the man boobs i have been trying numerous diets and they still won't seem to go away.Could you write an article on that and give me a few pointers.

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    1. Hi Jason and thank you for posting. You are not alone in this struggle. It does come down to consistent healthy eating and exercise including strength training. Genetics will play a very small role but overall it's how we live daily helping us reach our goals. I suggest keeping a log of daily food intake and reviewing foods that may need to be replaced with healthier options. Be well and Stay Healthy!

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