She Lost 6 Pounds In 1 Month
A friend recently approached me and told me how discouraged she was. After following a low carbohydrate, high vegetable and protein diet for 30 days she only lost 6 lbs. She said she was so sick of the slow weight loss that she quit. Does this sound familiar?
First let me tell you, what I do is not a diet. This is the way I eat. I eat lots of veggies, a good amount of protein, healthy fats, and very low carbohydrates. Not because I want to lose weight (although the weight loss is a bonus) but because this is what I’ve discovered as a formula for a healthy body. I don’t achieve my goal and then stop. This is my lifestyle. When she told me she lost 6 lbs. I congratulated her. First, because she took the 1st step. Second, she got a huge reward after just 30 days. And third, because she did it the right way, without shakes, diet pills, or the like. I was so proud of her.
She, however, was not so proud. To her it was just 6 measly pounds. In her eyes she had stopped eating bread for a month and all she got were 6 tiny lbs shaved off. “My kids eat an entire pizza and don’t gain an ounce,” she said. “It’s not fair that I have to struggle.” In her mind it wasn’t worth it. In a body of 200 lbs. (totally random number) 6 lbs seems minuscule. But let’s change the perspective.
If you continue eating correctly this is what happens. Let’s say you lose 6 lbs. in 30 days. The next 30 days, we’ll say you lost another 6 lbs. and continued steadily throughout the year. After 1 year you will have lost 72 lbs give or take a few. Now you see why I was so excited? On a body of 200 lbs that’s a new weight of 128. Are you kidding me? This is not something to take lightly. These 6 lbs should be CELEBRATED!
After many years of eating pizza, cookies, soda, and lots of junk, you put on weight. That weight didn’t magically appear overnight. So don’t be discouraged when they don’t instantly melt off. The thing to remember is that you are doing this to change your life not just to change your body. You should be anyway. You should want to have healthy joints, bones, organs, blood pressure, muscles, and fight off diseases. This is why you eat nutritious food. If you are just doing it because you want to go on a cruise and look good, after the cruise there will be no motivation to continue. A lifestyle change is just that, changing your life. Once your lifestyle changes so will your waist size. It’s a given.
So what should you do if you are overweight and the weight is painfully slow in coming off? First, forget everything you thought you knew about food. It hasn’t been working so ditch it.
- Eat 4-6 meals a day instead of 3. To lose weight you need to speed up the metabolism you have slowed down by the starvation, yo-yo, and fad diets you’ve been on all your life. You should be eating 3 balanced meals and 1-3 low-calorie snacks in between.
- Calculate calories if weight loss is your main goal.To lose weight, an average woman should only eat around 1500 calories and an average man should have 2000 daily. If you follow this, in 7 days you will lose 1 lb. That means each meal has to be planned so that you don’t have too many calories in one sitting. Let me show you what I mean. If you eat two slices of pizza that’s 1600 calories. And that’s just one meal without a drink. Did that open your eyes? It is possible to eat low calorie meals. But only if you choose wisely.
Sample menu for a woman aiming to lose weight-1491 Calories
Breakfast: Spinach omelet with an orange and water –400 calories (black coffee add 1 calorie)
Snack: Pear and water- 90 calories.
Lunch: Chicken salad with apple cider vinegar and olive oil and water – 500 calories
Snack: Small bunch of raw almonds and water- 100 calories
Dinner: Sauteed broccoli, carrots, bell peppers, chicken breast, and a small baked potato and water- 400 calories
At the end of the day you will feel good about yourself and you should not feel starved.
Sample menu of a woman on an average diet –2910 Calories
Breakfast: Bagel and cream cheese, coffee, milk, and sugar – 340 calories
Lunch: 2 slices of Costco pizza and a coke 1805 calories
Dinner: 1 cup of rice, beans, and chicken 765 calories
That’s almost 3000 calories not including additional drinks or snacks. And with these low nutrient foods your body will be craving that chocolate bar or doughnut for sure. If you satisfy your body with nutrient-dense food, your body will thank you by not asking for more.
- Pay attention to the little details. If you eat a potato leave out the cheese. Also monitor the amount of oil you use while you cook. Count those calories too. 1 tbsp of olive oil is 170 calories. It may seem small but it adds up at the end of the day. The ingredients you add to your meal are just as important as the final product.
- Here’s the shocker…Eat fat at every meal. Are you shaking your head yet? In order to digest fat, your body needs fat. Can you believe that? That doesn’t mean eat a fried chicken or fill your plate with 75% fatty foods. But you should be consuming a small amount of fat at every meal. People don’t usually have a problem with this so there is probably no need to add more fat. But if you are the no calorie sweetener, fat free milk, no added oil type of person, then you may want to reconsider. Healthy fat helps you stay fuller longer. It helps your food digest properly and prevents fat storage. It helps your brain work properly. It helps your body absorb nutrients. It builds healthy cells. If you take away fats completely, you are doing your body a disservice. Eat fat but choose healthy fats and limit the amount to around 30% of the meal or less.
I hope this was easy to understand. The basics are eat less at each meal. Fill half of your plate filled with vegetables to leave less room for higher calorie foods. Track your calories by using an app. Pay attention to little additions to the meal. Even if you lost only 4 lbs. a month that would be 48 lbs in a year. I’d say that’s pretty significant. Wouldn’t you?
Let me know what you think in the comments below. Are you going to try?