10lbs in 4 weeks? Tips please

The only real way to lose weight is to exercise a nd stick to your cals. Don't starve yourself! It will be hard work but it's worth a go

Stick to eating healthy and exercising in moderation for 27 days, then on the morning of your weigh in go for a sauna wrap or some other 'treatment' it'll make you lose a few lbs of water weight. Yes its cheating and you'll put the water weight back on, but it just might help make your hubby cough up for charity ;-)

stick with your progress and be happy that your loosing weight steadily and eating healthy.

trying to loose that much in a month could mess up your progress.

slow and steady wins the race.

I am in a similar situation to yourself. My husband is to attend his graduation ceremony on 29th Nov. That has given me 5 weeks to lose as much as I can so I get myself a nice dress. This week I have lost 3lbs. I am eating a minimum of 1200 a day but its averaging out at 1500. I have been power walking to and from work (3 miles all in) and I work 4 days a week. I have been doing the 30 Day Shred dvd as well. Found this time has been much easier and have never lost 3lbs in a week before. This week is payday so will be getting myself some new running trainers so I can get back out pounding the pavements, and going back to swimming once a week as well.

Just remember if you are exercising lots, make sure you keep your calories up otherwise your body goes into starvation mode and stores everything as fat.

Well done on your weight loss so far, but I think you need to up your calorie intake to more than 1000 per day.

Thanks all. I am only eating 1000 cals on the days I can't get any exercise fitted in. Like today - unless you count lugging a small child around as exercise! On days when I can d a good 10k run or spin class or something I will eat at least my recommended 1200 and maybe a little more. I consider those my treat days but will still be having healthy calories rather than sweet treats. I cannot shift the goal as around 150 people know about my challenge so cheating is not an option. I still get £10 for every lb lost no matter what but if I hit 21lbs them I get £500. I prob only have 9 to lose actually. I also know my hubby will donate regardless but I don't want to let anyone down. I know I know I know it's a bit late to think like that! either way I have a lovely new dress in a smaller size (which has a lace up back so will fit even if I lose some more) and I feel healthier and slimmer than I was at the start. I don't really mind if I don't do it but would like to try my hardest. I have cheated way too much over the weeks with most weekends off so am hoping really sticking at it with healthy eating and exercise will get me good results. I guess I know the theory but just need to stick to it.

whats your TDEE / BMR?

Don't do anything drastic. But, cut way back on sodium to keep from retaining water weight. Maybe you won't technically lose 10lbs, but you might drop enough between diet/exercise and not retaining water to hit your goal.

Ok BMR is 1414 and TDEE is 2048. What does this mean?

In a nutshell that you will NOT lose 10 lbs in 4 weeks in any kind of healthy way eating 1000 calories and working out to eat 1200. Being less than 20lbs from goal you can 'reasonably' expect about 1/2 lb per week maybe a little more and ONLY IF you are eating enough.. If you had over 50lbs to lose then you 'might' get 10 in a month assuming you were 100% on your program. 2lbs per week is not for people who don't have a lot to lose. As you get closer to goal your numbers have to be BANG on you need to be comfortable with your TDEE and eating at about 10% deficit (healthy for >20lbs loss) - that's about 1843 for you, not 1000/1200.

I've done it doing a strict paleo diet for 2 months I cut 32lb's and have plenty of pictures to prove the progress. First picture was at 212lbs last picture was at 180lbs

http://img.photobucket.com/albums/v46/om1kron/2012 Fitness/the-path.png

I worked out 5-6 days a week doing crossfit and maybe a few runs here and there during the last 2 weeks during weigh ins.

I didn't take initial measurements and that's probably my only regret to show how many inches I lost but my underwear pretty much became baggy (boxer briefs) And it's all mental. I ate all of the time, eggs and bacon here, salad with tuna there, no protein shakes, no artificial or processed foods, no dairy, bread, grains.

When I say strict paleo diet, I mean I divebombed right into it. It was mentally the toughest thing I had to do, cut coffee for the first month since it's hard for me to drink it black and eased into giving up sweets by drinking a gallon to 2 gallons of water a day initially with lemonade or iced tea natural flavor crystal light and then switching to water 3 weeks in.

I've since put on about 12-15lbs 7 of that being muscle and 1.5 lb being fat the rest just fluctuating water weight. Both times measured in a dunk tank. I went from being 29% body fat to 20% body fat and had I kept up the diet who knows how much more I would've lost.

This is me at 20% bodyfat as well 13lbs heavier http://distilleryimage5.s3.amazonaws.com/8ee5a062fc8511e18d7e22000a1cbb3c_7.jpg

I plan on doing another cut, but to better plan out my food so I don't lose so much muscle mass the 2nd time around.

Good luck, and google is your friend if you have any questions about recipe's what you should be eating and how frequent. The biggest mistake anyone makes with paleo is "well it's paleo so it's healthy and it says eat when hungry." That's how you got fat in the first place. So stuffing down spoons of almond butter is a no no. Calories in/out is still important and staying close to your BMR is also important.

If you follow zone and want to take it to the next level just re-place a lot of the bad stuff with paleo foods but blocked out in zone to fit your macro's and you'll shed weight like no other. But it all starts with discipline and not a lot of people have the mental willpower to reach their goals.

Do you?

Live in the gym and drink tons of water. Think like a boxer trying to make weight before fight night.


Also plenty of sleep is very important!!!

Best most failsafe method...cut a limb off (but it might kinda ruin the look of your dress at the ball....)

lol. the amputation diet.

Changing diet seems to work well for some people - give paleo a go, or intermittent fasting. Either way lower your sodium intake. You know it's not really very healthy or sensible, but a month of trying to hit a particular target isn't going to do THAT much harm unless you really starve yourself. Good luck.