Losing 12 pounds is not only a realistic goal, but can be done before summer begins. I am not talking about anything “fad” or unhealthy, but straight up implementation of consistent healthy eating, exercise, water, limited alcohol intake, and plenty of rest. Application of a healthy lifestyle in all aspects will allow for approximately 1 ½ pounds on the lower end and up to 3 pounds on the higher end of weight loss per week. Working successfully with clients who are implementing the healthy eating guidelines that are supplied with their workout routines are losing in the middle range of 2 pounds per week.
Think about what this means in terms of time and the realization that this is only six weeks of sticking to a consistent fitness program that promotes no diet but eating lots of fabulous healthy food, exercising that body at least four to five times per week for a minimum of thirty minutes, eliminating the sodas and keeping alcohol to not more than two nights per week and two drinks maximum, preferably red wine, and lots of water. Sometimes it just takes the motivation of bikini or board short season to motivate a person to make it happen. A consistent program will guarantee fat loss, lean mass gain and the beginning of a lifestyle of health.
This sounds not only doable but exciting and realistic. This can almost fit into the have it now plan that everyone seems to be looking for, except doing it the healthy way provides knowledge of what and how to eat, how to exercise, and how to live this lifestyle happily for life. It becomes a habit and natural way to live each day and maintains all the positive results gained within the six weeks of consistent application. It is time that we stop over-complicating weight loss and start implementing the simplicity of eating healthy and exercise. We make things harder than they are, want all the results, but do not want to give up a current unhealthy lifestyle. Now therein lays the issue. If we want to see the changes, we need to make the changes and giving something 100% effort for at least six weeks should provide the personal feedback needed to continue to make the right decisions.
I will give an example of what I may eat in a day to maintain me as a 5’6”, 125lb female at 50 years young:
1 cup coffee with natural vanilla creamer
Meal 1: Organic morning round with 1tbsp peanut butter
Meal 2: Green shake: 1 cutie, ½-cup chopped pineapple and lots of power greens, water and blend until combined. 1 slice organic seeded toast topped with soft cooked organic egg, or slice of organic sharp cheddar cheese
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: Grilled Salmon or Chicken with large side roasted vegetable like Brussel sprouts and cauliflower (drizzle olive oil on veggies, and large tbsp. basil pesto, mix well, roast)
Meal 5: Kind bar, or 1oz square of dark chocolate with 1tbsp peanut butter
I exercise five times per week and for 30 to no more than 60 minutes total. I am a believer of being focused and getting my workout done in that amount of time. I also listen to my body and if I require more rest, I may only exercise in a structured fashion four times in that week. I am an active person, so on other days I am enjoying the outdoors at the dog park with my husband, going on long walks, hikes or swimming.
Losing one to three pounds per week studies have shown provides healthy, long term sustainable weight loss, unlike the “fad” counterpart diets that may shed weight quickly but it appears plus more once the program is over. Summer is around the corner and now is the right time to implement a six-week fitness challenge makeover and begin with the short-term goal of shedding 12 pounds. Start right where you are, begin 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 your start and finish stories so that we can encourage and support each other along the way.
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