How to Lose 5 Pounds in 4 Weeks - You With Me?

Are the upcoming holiday parties and festive foods giving you nightmares of the weight-gain to come? Are you already thinking about how hard you're going to have to work on the inevitable January 1st resolution day?! Or is the fall weather already having you pack on a few extra pounds that you wished you didn't have? Well, for the next four weeks leading up to the holidays, I want to do something in this blog that I haven't done before. I want to start a 4 week weight-loss challenge for all those who are interested in joining me.

Now, I'm no fan of 'diets' and never endorse 'quick-fix' schemes. In fact, just speaking to a patient today inspired me to do this - she was asking my opinion about a (and I won't mention the brand!) weight-loss product that is a meal replacement, along with other accessory products. And while many people DO lose some weight with these types of programs, in my humble opinion - it is short-term because one cannot maintain living on meal replacements and bars forever! For all those that want to lose a few pounds and actually keep it off by learning how to eat healthy, balanced foods and embarking in a fitness routine that works... this is for you!

Over these four weeks, this challenge does NOT require one to starve themselves, eat carrot sticks all day, count calories/points or anything of the sort. Rather, for the next four weeks, I'd like to embark on a healthy living journey and track the pounds and inches lost - myself being the experimental guinea pig!

To help everyone out, I will list out what the parameters I've given myself for the next 28 days, in terms of nutrition, exericse and supplementation and every week on this blog, I will report back my week's actual meals and exercise regime. Although I'll keep my metrics to myself, I will definitely share the net loss in pounds and inches - so that we can see real results. I encourage you to do the same.

Of course, everyone's changes will vary, based on current body composition and the level of consistency and commitment. This is perhaps the most improtant point I want to convey to everyone before we go any further. It is NOT just about the absolute numbers - don't worry too much about what the scale reads or what the tape measure says (I know, it may seem scary or daunting!) - what we are looking for in the next 4 weeks is a CHANGE (hopefully a decrease!) - so that is what I want us to focus on. Personally, I find it difficult to say, "I want to be X weight in 30 days" because we don't really know how our bodies will react, develop and transform. We may lose 5lbs of body fat, but may gain a pound in muscle - so who is to know what is truly weight-loss? (I know I've used the "How to Lose 5lbs.." in my Title - but that was to get your attention!)

To me, I think its much more effective to set goals that are action items. As in, 'for the next four weeks I will DO... ' (and then list it out). For me, here is what I propose for the challenge and I'll include some basic options in terms of nutrition.

For the next 28 days, I will:

1. Eat three meals and two snacks daily. (Get the metabolic fire burning!)

2. Have each meal composed of a low-fat protein (ie. chicken, turkey, fish, protein powder or legumes/beans), a low glycemic-index carbohydrate (for more information about the glycemic index - the rate at which your body converts food into sugar, please see: http://www.gidiet.com/) and a  healthy fat. Some examples of low-GI carbs include: vegetables, fruits, whole grain breads, pastas and brown rice. For healthy fats (yes, my friends, we need fats - good ones though!) some examples are: fish oil, olive oil, nuts and avocados. Most importantly, I will be mindful of my sugar intake and will watch for sneaky high-GI foods. (I highly recommend the GI Diet book to learn more)

3. Exercise 6x/wk losely following the Body for Life Program for it's fitness routines (for more infomation, please see www.bodyforlife.com ) (I also recommend investing in the B4L book if you want to learn more). It includes 3 interval-type training cardio programs and 3 resistance-training sessions per week. I am choosing this program not for any specific reason - I have done many types of exercise programs in the past and have sampled a bit of everything - to me, this workout routine is challenging and, therefore, can deliver faster results than other forms of traditional cardio & resistance workout programs. And I say I will follow it 'losely' because I know I'm not perfect so I'll do my best, which is all we can do, right?

4. Do a core abdominal routine OR Yoga flexibility work daily.

5. Drink 6 glasses of filtered water daily. (Yes, the traditional recommendation is 8, but I'm a realist, so I'll go for 6 - a much more doable goal for me!)

6. Supplement my diet with a high-quality mutli-vitamin as well as a molecularlly-distilled fish oil (Omega 3), ground organic flax powder (another source of Omega 3s as well as fibre) and a greens powder to curb sugar cravings and add phytonutrients to the diet. (Personally, I combine the fish oil, flax and greens powder in a protein shake everyday).

That pretty much sums it up! It may sound tough or vague, but next week you'll get to see a sample of what I've done all week. I urge you to take the plunge with me for the next 28 days - follow these nutrition and diet recommendations and/or modify as you see fit. Either way, let's do this together and shed some pounds and inches before the holidays arrive!

If you're with me and want to be accountable, leave a comment or send me a message and I will be more than happy to help you stay accountable - email me your meals, exercise routines and inches/pounds lost. But remember, only weigh yourself ONCE a week - honest! Same goes for body measurements as well. Don't obsess - think of it as a challenge, which has a totally different vibe than feeling this is something you 'have to' do.

Oh yes, in terms of measurements, completely up to you, but generally the best measurements are circumference of mid-arm, chest, waist, hips and upper thighs.

Best of luck and I will report back to you after 1 week! Happy eating & exercising!

Comments

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I'm SO going to do this with you. Will keep you posted on my progress. Great post. Very inspiring.

Sy

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