How to Lose 30 lbs in 7 Weeks
This is a the (sorta) sequel to this post—and I recommend you read the old one because I don’t want to just rehash what you’ve already read.
It’s true. I’ve lost 30+ lbs in 7 weeks.
Here’s how:
- I budget calories. During the week, I usually eat less–-averaging ~ 1500 calories from food. The meals are usually high in protein, some whole grains, and more and more veggies. Rarely, I’ll have dessert or something not so “healthy”.
- On the weekends, I usually average ~3000 – ~ 4000 calories at least one day. Sometimes I’ll have extended workouts on Saturday or Sunday. This averages out to around ~2000 calories daily. I have never gone over my weekly average. Do you know your calorie budget?
- I workout 6 (sometimes 7) days a week for about 30 minutes.
- I have used (in order of frequency) the elliptical, treadmill, stairclimber and bike for cardio. I enter the calories burned from the machine, not the myfitnesspal estimate.
- For strength training, I’ve used a combination of machine weights twice a week and 2, 15-20 min kettlebell swing routines. This past week I started incorporating more free weights.
- I drink about 100 oz of water daily. I do drink Coke Zero or Diet Dr. Pepper with lunch—I don’t seem to have trouble metabolizing it at this time.
- I got to bed early and wake up around 5 to hit the gym. Working out early helps me 1) have more energy 2) jump starts metabolism and 3) encourages me to eat well throughout the day.
- I try to take one fish oil pill daily. It helps my dry skin in the winter and is apparently good for the heart.
sample lunch ~ 550 calories
I’ve used this plan to lose 30+ pounds and I plan to use it to lose the last 90+. If the plan doesn’t work, I’ll change it.
I know this post might be boring to some but I want to be transparent and show what I’m doing behind the scenes.
I read posts of people restricting themselves—I’m beginning to think that the restriction is almost a badge to them.
But I also remember a few months ago, spending $10 at Taco Bell for lunch. Yikes.
I believe that there can be a thiiird way to pursue health.
Put down your wheatgrass sisters + brothers. You can can have your cake and eat (some of it) too.
Hi Chris! Your formula is being *fantastic!!!* Yay x 100! Absolutely, stick with it because it really works, with 30 pounds lost as evidence. I’m so happy for you!!!
Personally, as a woman, I have never lost that fast. Women close to goal lose weight much more slowly, often just a a half pound or a quarter pound per week. I average about 1600-1700 per day, including calories of all big eating days, and it took me 4 1/2 months to lose about 25 pounds, which is much slower but I’m still super happy about it.
Keep it up! I’m looking forward to updates.
P.S. Love reading your blog!
I tend to lose and gain pretty quickly. For example, I put on 20 lbs between Labor Day and Thanksgiving.
Plus being this overweight, my body needs more calories to function —also I burn more doing the same workout as the thinner person next to me. It won’t always be this crazy.
Thanks for all the encouragement.