May 29, 2012 ↔ 12 comments
How To Lose 30 Pounds in 30 Days
Last year I got fat from living a lethargic lifestyle, always working on my computer, and rarely working out. So I set out to lose a bunch of weight through a combination of P90X, Bikram Yoga, walking several miles a day, and eating right .
I did good for a while. I got super skinny and the ladies went crazy. I also felt great, walked faster, and had more energy. All was well until November 2011 when I decided to do the worst thing ever for staying skinny… I quit cigarettes! Consequently, I did the most cliche thing a reformed smoker is known for doing, I put back on every pound I had lost.
Although I felt weight slowly building back on me after I quit cigarettes cold-turkey, I did not do anything to prevent it. My rationalization was, Well, you don’t want to relapse and start smoking again. You can’t take away everything in your life that you enjoy doing. And I LOVE eating! Going out to eat is my favorite way to spend time with friends and loved ones. Delicious food and great conversation are two elements of a perfect evening.
By the way, it’s been 6 months of being smoke-free and I haven’t broken once. I’m proud of myself for that, but not for being a fat-ass. I noticed how much weight I gained the other day when I was walking as if I was full from a big dinner, but I hadn’t eaten yet. I knew it was time for a change. Also my pants and shirts are tight and I’m too cheap to buy new clothes. I’d rather just re-fit into the one I already own.
How fat are you as of today?
Here is my most recent picture, taken last week.
Weight Loss Goal
Lose 30 pounds in 30 days.
2. Scott. my business partner with CAPropertyFinder.com. works as many hours or more in a day as me and still finds time to workout regularly and stay trim. We both lost a lot of weight together last year, but he kept his off.
3. Me. Last year I lost a whole bunch of weight, so I am inspired by Past Adventure Paul to do it again. I’m amazing.
Here are a few rules that I must abide by for this project.
1. No starving myself. I have to eat at least 3 meals a day for the next 30 day, which basically adds breakfast to my normal mix. Seems strange that adding a meal that I don’t normally eat will help me lose weight, but it’s true. Don’t believe me? Read a book.
2. No developing anorexia, bulimia, or other awesome eating disorder. I can’t trade weight loss for rotting teeth and bad breath.
3. No weight loss supplements. Other than adding multi-vitamins to my mix to ensure I get the proper nutrients needed while I put extra strain on my body from regular exercise, I won’t be taking any weight-loss supplement or hunger suppression pills. This is an experiment on how to lose 30 pounds in 30 days the natural way… through diet and exercise. I should be taking my multi-vitamin every day anyway. I only eat Vitamin C’s daily because they taste like citrus candy.
My plan of attack to lose 30 pounds.
1. Walk 5 miles a day. I can either do this when I first wake up, or at night before bed. Anytime in between won’t work because it’s like 100 degrees in the valley with the sun beating down in the daytime. This should take approximately 80 minutes a day, which is pretty time consuming, so I will try and combine this ritual with another daily task such as cold calls or blog writing (via transcription). Or I could take audible Spanish language lessons y habla espanol muy good after 30 dias. Note: This 5 mile goal does not include the normal walking I do to get to and from the grocery store, coffee shop, or lunch each day.
2. No junk food. This includes chocolate chip cookies, gummy bears, fast food, potato chips, etc. Snacks will consist of fruits and vegetables.
3. Water & coffee only. I will eliminate all other calorie intensive drinks like soda and sugar-mix drinks that we make at the house. Goal is to drink 6+ bottles of water a day. This will be good for many reasons–you can never drink too much water. But specifically, for the
next 30 days, drinking a lot of water will serve as a natural hunger suppressant. Starbucks Coffee (black) only has 5 calories per Grande cup. Also, recent medical studies show that a cup of coffee a day helps you live longer. Also, leave me alone. I’m not quitting coffee.
4. Three meals a day. Breakfast will probably be a banana and half a bagel. Or maybe a banana and fruit yogurt. I’ll probably switch it up a little bit from day to day. Lunch can either be a 6″ Subway or TOGO Sandwich (less than 600 calories) or a low-fat low-sodium soup. Dinner will be a half-breast of chicken, pasta or rice, and mostly vegetables. This was the usual dinner that I used to eat last year when I peeled off pounds. I’m sure my diet will change as I do some more research on what to eat during the next 30 days. but that will serve as a basis for what to expect. Snacks, as I mentioned, will be fruits and vegetables. And shut-up all you who say, “The trick is to eat 5 small meals a day.” You try working 10-12 hours a day and tell me if you have time to eat 5 small meals a day. I’ve got to be realistic about this experiment or it’s not going to work.
5. Exercise 2 days a week for 45-60 minutes. This could either be a P90X workout, a Bikram Yoga class (although I doubt it at $20/class out here), or a workout of my choosing. These workouts will concentrate on strength building.
6. Aerobic / cardiovascular intensive playtime 2 days a week for 45-60 minutes. This could be tennis, basketball, or swimming laps in the pool.
7. 60 push-ups a day. This is the easiest one to accomplish because I do this every day anyway. A pull-up counts as 2 push-ups. Normally I just drop and do 60 push-ups before I get into the shower to easily reach this goal. It’s just a minimum to hit and I often do more because I can now do more than 60 push-ups in a row. A workout counts towards this goal–it is not above and beyond the 2-day a week workout. That’d be crazy.
8. Rest day once a week. Without a rest day to give my body time to recover, I will not reach my goal. Depleting my body of energy and not giving it time to recover is a quick way to lower my immune system and get sick. This isn’t the goal.
Recording my progress
Each day I will record my weight and take a picture of myself from the front and side. I will also keep a food and exercise journal. I’ll try and update this blog post weekly with the results and photos. I might just use this blog post as the actual journal to save myself time.
What if you don’t reach your goal?
Who cares? I’ll do the best I can while keeping my health a top priority. I’m not trying to shatter weight-loss records here, just lose weight naturally by going full force for 30 days. Worst case scenario is that I don’t lose 30 pounds and hit a target somewhere in between. At the end of 30 days, I will evaluate my progress and decide what to do from there.
Part of setting 30 day goals is to form new habits. One month is a perfect amount of time to retrain yourself. In my experience, setting really intensive goals (like this one) for longer than 30 days doesn’t work. You can do anything for 30 days.
What can I do?
Leave me some words of encouragement in the comments section below. Also, any advice or healthy recipes that are quick to create would be much appreciated. Follow along with How To Lose 30 Pounds in 30 Days on Facebook. Twitter. and RSS Feed .
Place your bets
How many pounds do you think I can lose in 30 days? Place your bets in the comments section below. What’s the most amount of weight you’ve lost in the shortest amount of time? How’d you do it? Share your experiences below.
1. I try to weigh myself approximately the same time every day, which is after my 5 mile walk. Some days my weight might fluctuate more than others, but that’s normal and depends a lot on how much I ate the day before, how much water I drank that morning, how much I sweat during the walk, and if I pooped yet.Source: adventurepaul.com