YOU Can Lose 30 Pounds In 28 Days
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It's about changing your lifestyle. You do that my making new habits. The shock of weighing lbs put me into a state where I was willing to change my behavior. The habits I made relied on solid cues that I couldn't avoid. Leave work? Go for a bike ride. Get coffee?
Put nothing in it. Need food?
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Go to Whole Foods. After a while, I had to go for a bike ride after work; nothing else felt right. Learn the formula. I now know if I eat that burrito how it will impact my weight. I know what will happen if I don't work out. If I feel bloaty I know why, and I know how to fix it. You can't lose weight effectively without knowing your own formula. Here are the biggest changes I made: Weighing Myself. I made a habit of weighing myself ever morning. Regardless how I felt, I had to weigh myself.follow
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I'd go to the bathroom, strip down, and weigh myself completely naked. I was brutally consistent with this. I gave me a huge insight into how eating certain foods and exercising would impact my weight. Being able to go to work and look up my weight on Fitbit was nice, but not necessary. If you weigh yourself every morning, you quickly learn what your trend is.
I didn't need Fitbit to show me I was losing weight. It was a great way to show other people I was losing weight though. I made myself bike every day after work. The first day I biked, I probably went 5 miles total. It was pathetic. But I did it. I would finish work, go home, change into shorts, and go for a bike ride. I was lucky to actually have a nice road bike that I'd gotten in Seattle, so I didn't need to invest in one.
I used the app Strava to keep track of my riding. Again, this allowed me to actually see my progress, which is huge motivation. After biking for two months I biked I ate better. Foodist gave me the motivation, knowledge, and skill to go to Whole Foods and buy the healthy food, make it, and eat it. I brought food in to lunch at work. I ate a high protein breakfast. My breakfast changed from Poptarts definitely bad for you or nothing apparently bad for you , to greek yogurt.
Lunch and dinner were both vegetables cooked in some simple way. I found that roasted vegetables were super easy to make and could last the entire week. Putting sriracha on everything made it all better too. I Experimented. None of these were very scientific, but they all helped me learn my own body's formula. What happens if I eat this entire sandwich for lunch? What happens if I only eat half of it?
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How do I feel if I don't eat breakfast? What if I don't go for a bike ride today? What if I bike longer? Each morning I'd see my weight and learn how it impacted me. Every day I was trying to perform a test on myself. I'd hypothesize how my weight would change, and then check it the next morning. Interestingly, I learned some very important things from this. For me, biking longer and harder was a faster way to lose weight.
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If I ate okay , but went for a long bike ride, I'd still lose weight. If I ate very well and biked for a long time, I'd go down even faster. I just drank water and coffee. No beer, no lemonade, no especially no soda. I ended up losing 40 pounds in about three months. I went from pounds down to pounds, and was shocked at how quickly my body reacted to the changes I made.
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But then I hit a plateau, and I got pregnant again! After that pregnancy, I weighed pounds. After giving birth, I worked out very hard with a little less cardio and more weight training. While exercising helped me tremendously, I wouldn't have seen results if I kept eating the way I had before.
I completely changed my diet by eating lots of lean protein, tons of veggies, small amounts of carbs in the form of oats or grains, eliminating processed sugars, and drinking tons of water. And of course, I have cheat meals. It's all about finding balance that works for my lifestyle. It took me about four months to get to pounds with 17 percent body fat, and I'm pretty happy where I'm at.
Adopt the right mindset
You don't need a lot of equipment—or any at all—to get fit. Check out this no-equipment workout:. After getting busy with work, a move, and a baby, I saw my weight creep back up. That's how I realized that I had to make healthy changes that I could stick with over the long-term. I've also made brisk walking my main form of exercise because I hate running.
I lost 50 pounds in the first six months by focusing on eating right to lose weight.