Thursday, December 30, 2021

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.

Skip The Diet, Just Live Healthy

I'm not talking about a fad diet or weight loss gimmick. I'm referring to healthy weight loss using appropriate methods. This means a healthy lifestyle that includes:
  • Consistent healthy eating (at least 80% of the time)
  • Intuitive eating (listen to satiety and hunger body cues)
  • Regular exercise (3-5 times weekly)
  • Adequate water intake
  • Limited alcohol intake
  • Plenty of rest
  • Positive mindset
  • An active lifestyle outside the gym

Healthy Weight Loss

Applying a healthy lifestyle is said to promote successful weight loss at a rate of 1/2 to 3 pounds per week. This is considered sustainable and healthy weight loss.

I find those clients following my nutritional coaching combined with consistent workouts are losing in the middle range of 1 to 2 pounds per week. Although weight loss will happen differently for each person.

Think about what this means in terms of time. This is only six weeks of sticking to a consistent fitness program. This is not a diet but eating lots of amazing healthy food.

Sodas are eliminated and alcohol is limited to not more than two nights per week and 2 drinks maximum for a male, 1 drink maximum for a female. Water intake is increased to drinking 1/2 your body weight in ounces daily to start.

It also means exercising 3 to 5 times weekly for at least thirty minutes per session. 

Sound like something you could do?

Get Motivated

Sometimes it just takes someone to motivate you to start. The great thing about this program is it's not considered a diet but simply living healthily. No diet stigma or frustration that goes along with feeling food restricted. The truth about diets is that they don't work because they can't be sustained.

Healthy living is sustainable and the best way to promote fat loss, and lean mass gains. It improves the quality of your health and life. Are you motivated? 

Get Fit the Right Way

Doesn't this sound reasonable, exciting, and realistic? Getting fit the right way shouldn't feel like a burden or complicated. What it does do is provide you with the knowledge of what and how to eat, how to exercise, and how to successfully apply a healthy lifestyle

Adopting a healthy lifestyle is getting fit the right way. It becomes an enjoyable habit and way of life. It's not a temporary condition and the results are maintained for a lifetime.

It's time to stop over-complicating weight loss and start implementing the simplicity of eating healthy and exercise. Fitness is often thought to be a difficult process with overwhelming life changes - not true. Diet culture and diet marketing make things harder than they really are.

Change Takes Change

Change does take change. Yes, weight loss and getting fit require some choices and changes. It means creating healthy habits. This isn't a bad thing.

It also means applying realistic thinking about losing weight and getting fit. We want all the results but don't want to give up a current unhealthy lifestyle. Sound familiar?

If you want to see changes, you need to be willing to make the necessary changes.

The Bottom Line

Giving 100% effort for at least six weeks will provide positive results. And will allow enough time for you to embrace a healthy lifestyle and keep going with healthy choices.

You can do it!

My Typical Healthy Day

I like to teach by example and will eat something similar to the following menu on any given day:
  • 1 cup peppermint tea
  • Meal 1: Oatmeal with blueberries and boiled egg.
  • Green shake: 1 cutie, ½-cup chopped pineapple, 2 large handfuls of power greens, 1/4 cup rolled oats, 1tbsp flax meal and chia seed, water, and blend until combined.
  • Meal 2: Ground turkey cooked with roasted vegetables and sweet potatoes.
  • Meal 3: Fruit in season with mixed raw nuts or celery sticks with peanut butter.
  • 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 4 to 5 times per week and for 30 to 60-minutes per session. I believe in focused physical training and complete my workouts in a short period of time. I include a variety of fitness training and enjoy weight lifting, HIIT workouts, and stretching.

I also listen to my body. If I require more rest, I may only exercise four times that week.

I enjoy active rest days being outdoors with hubby, playing with our dog, going on long walks, hikes, or swimming. 

Fit For Life

Studies indicate losing 1/2 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 to 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. 




  1. 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!

    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!

    2. This is great. I try doing this and go over my calories

  2. 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? :)

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

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

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

  4. 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...

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

  5. 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.

    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!

  6. Thanks for making your blog! It's great to hear about your actual lifestyle for health rather than just a four week exercise program and amazing that you included a detailed sample meal plan for a day. Thank you! I've lost nearly 80 pounds and I just have about 12 more to lose to fit comfortably within my BMI. Thanks!

    1. Congrats on your fitness accomplishments Lizzie! Thanks for reading and your personal share. So motivating. Keep up the great work and always believe you can because you are living proof that you can. Be well and Stay Healthy ~ Darla

  7. I'm an avid reader of your posts with great admiration. I'm 43 years young and follow a pretty regimented exercise routine: weightlift twice a week, practice Jeet Kune Do twice a week, and do an endurance class and recovery yoga class each once a week. I also try to hike once a week. I don't drink anything but green tea and eat fairly healthy... pescatarian, no eggs. Rarely eat bread or pasta products.

    My issue is that I can't seem to lean out and have started to gain weight since Thanksgiving. Any suggestions you may have would be super appreciated as I'm at a loss of where to go from here. Thanks!
    PS. Is there a Pescatarian version of your meal plan?

    1. Thanks for the kind words. It sounds like you are living a healthy and happy lifestyle. Yay you! I don't have a Pescatarian version of the above meal plan, but it would pretty simple to sub in healthy foods you enjoy eating. Things you may want to consider regarding weight gain: Are you eating enough? Without enough calories, the body will hold fat stores for energy. Are you taking medication that promotes weight gain (hormones, antidepressants, etc). Are you experiencing hormonal shifts related to pre-menopause? Are you over training? The body requires rest and sleep to recover.
      I hope that helps. Be well and Stay Healthy.

  8. I need to read blogs like yours to motivate me and keep me focused.

    1. Hi Mark - happy to help motivate. You CAN do it! Be well and Stay Healthy.

  9. Just found your blog…
    I have lost 50 lbs two times in my life and currently on the last hardest 8 to reach my goal. The hardest part is that I live in a mini studio with no full kitchen. I have gotten creative but still hard with no stove or oven to roast or bake. Still…… LOVE this blog.
    FOLLOWING and finding new and creative recipes!!!

    1. Hi Alexa - Thanks for following. And with all the living challenges, it sounds like you're doing awesome. Keep up the great work.

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