From the very beginning I have received countless messages asking for help or advice regarding weight loss. The thing is, nothing that I have done is a secret. I have no magic trick to melt the pounds off of your body, but I do have the personal experience and knowledge to help you get to where you want to be.
Through many trials and errors, I have found what works for me and what does not. This did not happen overnight, and as I moved forward making progress, some things in my diet and exercise had to be tweaked and altered.
Below is a rundown of what I typically eat in a day now if I am trying to lose weight. This diet is high in protein, the key macronutrient that your body needs in order to stay full longer while also maintaining/building muscle as you are losing fat. If I stick to it exactly, this plan allows me to lose on an average of 1-2lb a week while indulging in one “cheat” meal (last week it consisted of a margarita and ice cream… what more would anyone want?) *Before anyone tells me “Aby, you don’t need to lose any more weight”: #1: It’s nothing drastic, I’m just wanting to tone up and feel bangin’ this summer. #2: I’m not trying to lose a little bit of weight for you; I’m doing it for me.
Keep in mind that your body is different from mine. A 6’4’ male is going to need a lot more calories to sustain energy and keep his body running than a 5’6’ female like myself. The heavier you are, the easier it will be to lose weight because your body has more to lose. As you progress, you might find your weight loss hitting a plateau due to your body adapting to your diet and exercise routine. It is during this time when you might need to adjust your diet or up your exercise in order to keep making progress.
If you are curious about approximately how many calories you should be eating (these will differ depending on your goals: losing weight or maybe you just want to gain muscle), feel free to message me. Just by getting some basic information from you, I can give you a number to start out with and some meal ideas. I would love to help you.
My Meal Plan:
½ cup liquid egg whites, scrambled with 1 cup spinach
1/3rd cup oatmeal with 1 serving PbFit (Powdered Peanut Butter, similar to PB2)
Coffee with Splenda and 1tbsp creamer
Multivitamin (because micronutrients are cool)
Mid-morning Snack: Pure Protein Bar (Chocolate Peanut Butter is my favorite flavor)
4oz grilled chicken (3oz is around the size and thickness of a deck of cards, so use this trick to estimate your amounts)
1.5 cups roasted green beans
½ cup sweet potato (baked)
Mid-afternoon Snack: Quest Protein Shake
Dinner: Same as lunch.
*If you get bored with eating the same things over and over again, you can definitely switch it up! Just make sure you have a lean protein (chicken, turkey, lean beef, or fish), a complex carb (sweet potato, quinoa, or brown rice), and a green vegetable (broccoli, asparagus, spinach, etc.)
A TON of water (you should at least be drinking ½ of your body weight in ounces every day). This will help keep your stomach full and cause you to be less hungry in between meals.
Powerade Zero –These have zero calories and are sweet enough to ease your sweet tooth if you have one.
Reduced sugar ketchup/Bolthouse Farms Yogurt Dressing –As long as you do not overdo it with condiments, you can definitely still use them! These are great options because they are very low in calories and definitely help add more excitement to grilled protein. Make sure to avoid high sugar/fat ones.
Spices –adding different spices is a great way to add flavor to your meat/vegetables—try to go easy with the salt, as excess sodium will have your body hold onto water (not to mention the potential of developing high blood pressure).
Finally, just a little food for thought… 😉
I have heard a lot of different reasons that people associate their inability to lose weight. A lot of them have consisted of: “eating healthy is too expensive”, “I can’t afford a gym membership”, and “I don’t have time”. Let me tell you, all of these are not reasons, but rather excuses.
My grocery bill is not outrageous, and I bet if you cut out those couple of coffees or beers out a week, you would have more than enough to cover the cost of healthy food. A gym is not necessary either, exercise is simply moving your body—so go outside and move; walk, run, skip, jump, I don’t care just do something.
Life is made up of many different choices. We choose our attitudes, whether our days are good or bad, and whether or not we are going to fulfill our responsibilities. Choose to be healthy and choose to put your time into this. Trust me, it is well worth it.
You don’t need to spend half of your paycheck on groceries to lose weight. You don’t need a gym to lose weight. You don’t need me to lose weight.
What you do need is effort, determination, and a good attitude. Have enough confidence in yourself to know that you are capable of sticking to this and you will achieve your goals.
If it were easy, everyone would be doing it.
Go knock ‘em dead.