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How I Lost Over 5 Pounds in One Month

Updated on December 1, 2013

Before I Begin

This article gives specific details on how I lost 5 and a half pounds in one month. When I began, I didn't plan on writing about it. I was keeping a food log and took "Before" pictures to compare with my final results. Then I realized I was collecting information that can make a helpful article. All I had to do was elaborate. The food log is the last (bottom) section of this article, if you wanted the specifics on what I was eating. I did not include "before and after" pictures because, visually, it's not a drastic change.

I should note that I was confident writing about this procedure because I've done it multiple times before and have yielded similar results. The opinions expressed in this article are my own and come from my experiences with this regimen. Every body is different and can work in different ways. This way works for my body, but there is a small chance it might not work for yours.

I recommend this regimen for people with a Body Mass Index (BMI) of 24 or more. Anything less than 24 may need to increase the intensity of the workout or have a stricter diet. When I started this regimen, my BMI was approximately 23.5. There are many BMI calculators on google, search for one if you don't know yours.

My Lifestyle Before

Before I started, I weighed approximately 172.8 pounds and my BMI was about 23.5 (as stated above).

  • I ate fast food more than 3 times a week.
  • I often had soda with my meals.
  • After dinner, I would have a dessert such as ice cream or brownies.
  • I would always have a late night snack, which ranged from chips to leftovers.
  • I'd would have alcoholic beverages throughout the week.
  • I haven't exercised since early August.

The whole month of October was filled with parties and unhealthy food. I decided to stop the unhealthiness on Halloween night. On October 30th, I had a 20 piece McNugget meal (with Large Fries and a Large Soda) from McDonalds and I felt disgusting throughout the rest of the day. Then on the 31st, I went to a party where I ate and drank a lot. That night, after feeling like trash and throwing up, I decided that all of this has to stop. The next day, November 1st, I began my diet and exercise.

My Plan

My plan was to stop gorging on food and alcohol and to supplement my diet with low impact cardio. This didn't mean that I was going to stop eating things that I really enjoyed. It just meant that I was going to eat less of it. I also cut out red meat for my breakfasts and lunches during the weekdays. If I could have cut out red meat altogether, I would have because it's harder for the body to digest. I don't know if humans were meant to eat meat, but I know we can live healthy lives without it, where you can't live a healthy life only eating meat. But, it just taste so good...

When it came to my beverages, I stopped drinking alcohol during the weekdays and aimed to consume water with every meal and in between meals. Water is the most important nutrient for our bodies. It allows for the body to function at its best and staying hydrated will help you perform better when doing any kind of cardio.

Key Points to Losing Weight:

  1. Consume Plenty of Water - It keeps your entire body performing optimally.
  2. Healthier Eating Habits - Good eating habits will provide the body with essential nutrients making it less dependent on storing energy (fat).
  3. Consistent Workout Regimen - Being consistent keeps your energy up. Missing a day is a slippery slope to laziness and feeling sluggish.
  4. Sleep a Full 8 Hours a Night - Gives your body the rest it needs to repair and change to be more efficient

I checked my weight once a week after my morning shower and before breakfast, getting a nude weight. This way I can get the most accurate results.

Step 3: Example Table 1 (Inclining)

Time
Incline (degrees)
30 sec.
.5
1 min.
1
1 min. 30 sec.
1.5
2 min.
2
....
...
9 min.
9
9 min. 30 sec.
9.5
10 min.
10

Step 5: Example Table 2 (Declining)

Time
Incline (degrees)
20 min.
9.5
21 min.
9
22 min.
8.5
23 min.
8
...
...
36 min.
1.5
37 min.
1
38 min.
.5
39 min.
0

Cardio Overview

As I've said earlier, my cardio is low impact. Here are the specifics:

  1. Before I begin, I spend a minute or two stretching my legs: Calfs, Hamstrings, then Quads.
  2. Then I get on the treadmill and speed it up to 3.5mph.
  3. Every half a second, I would incline half a degree all the way up to 10 degrees. For an example, look at Example Table 1 to the right.
  4. Once I hit 10 degrees (10 minutes into the workout) I maintain 3.5mph at a 10 degree incline for 10 minutes.
  5. Right on the 20th minute of the entire workout, I decline half a degree and continue to decline half a degree once every minute. On the 39th minute, it should be declined back to 0 degrees. For an example, refer to Example Table 2 on the right.
  6. Then on the 40th minute I begin cool down. For cool down, I slow the speed down to 2.8mph and continue walking for another 5 minutes. The total time on the treadmill is about 45 minutes.
  7. Finally, I stretch my legs out again, then I'm done.

I usually do this regimen at 9:00pm, Monday through Friday, using the weekends as my rest days.


Also, I didn't start at 3.5 mph because I haven't done cardio in a long time. I worked up to it. Since my first day was a Friday, I started at 3.0 mph, rested Saturday and Sunday, then on Monday I did this regimen at 3.3 mph. Then on the following day I increased to 3.5 mph.

Green Smoothie
Green Smoothie

Diet Overview

As stated earlier, I reduced how much red meat I ate by limiting it only to dinner. During the weekdays, my breakfast is usually some kind of cereal and my lunch is either a Green Smoothie or Peanut Butter and Jelly Sandwich. I also tried cutting back on my snacking, which worked pretty well. Before I started, I would have a midnight snack every night, but while on the meal regimen, I have limited it to 2-3 days a week.

Besides reducing my red meat intake, another important thing I resisted was drinking soda, and other beverages that weren't water. I felt drinking more water can cut down on my extra calorie and sugar intake.

Also, a good thing to note is that if you don't supply your body with enough water, you will be hungry more often. Our bodies will always need water and can get some from the food we eat. So, sometimes our bodies will give us cravings for food when it is actually dehydrated.

On the weekends, I let myself eat whatever I wanted, but still kept my water intake high. It probably wasn't a smart plan, but for me, eating bad two days a week helps me resist eating bad for the other five days.

My Weekly Results

End of Week 1, November 7th:

172.2 lbs (Loss of .6 lbs)

Not much weight loss. I think my body is still trying to adjust to become more efficient and perform better during the cardio. I feel my body tightening, perhaps to decrease the intensity of the constant jiggling of my muscles and fat.

End of Week 2, November 14:

170.4 lbs, loss of 1.8 lbs (total of 2.4 lbs since starting)

Starting to lose some real weight. I'm excited to see that I more than doubled last week's progress. My stamina is up, I'm no longer dead tired after the workouts. Instead, I feel refreshed and relaxed especially after the post-workout shower. Cardio is now firmly back into my lifestyle.

End of Week 3, November 22:

168.2 lbs, loss of 2.2 lbs (total of 4.6 lbs since starting)

Definitely getting into the rhythm, but it's getting harder to not feel bored. What keeps me going are songs that I can get lost in. Physically, the work out is getting pretty easy and no longer a challenge, but to keep this article simple, I will finish up the month doing the same workout before changing up my regimen.

FINAL RESULTS

End of Week 4, November 30:

167.4 lbs, loss of .8 lbs (total of 5.4 lbs since starting)

It is upsetting, yet, funny to see that I only lost .8 lbs since my last weigh in. Perhaps, it is because of all the Thanksgiving food and Drinking. Or, maybe I'm beginning to plateau and need to increase the intensity of my workout and have a stricter diet; or it could be a combination of the two.

In Conclusion:

It was fun cataloging everything and being able to carefully watch my progression with this workout and slight change of diet. It is apparent that I'm gonna have to increase the intensity of my workout regimen if I want to lose more weight. Visually, I can hardly notice that I've lost weight. I can tell that my waist is getting smaller because my slacks fit me much better than they did before.

I hope this article has been helpful. If there is anyway to make this article better or if you have any questions, don't be afraid to leave a comment! Thanks again for taking the time to read it!

Diet Log (if you were curious)

Day
Breakfast
Lunch
Dinner
Midnight Snack
1-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
3 Slices of Bread Peanut Butter (crunchy) and Jelly Sandwich & Water
Chicken Adobo (Filipino Dish) w/ Rice & Water
none
2-Nov
2 Toasted Bread w/ Jelly & Water
Top Ramen w/ Egg & Water
2 Slices Pizza & 24oz Beer
none
3-Nov
none
2 Scrambled Eggs, 3 Bacon w/ Rice & Water
7pcs Homemade Fried Chicken w/ Rice, Water
none
4-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
Green Smoothie - 2 Bananas, Bundle of Kale
Steak w/ Rice, Salad & Water
none
5-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
Peanut Butter (crunchy) and Jelly Sandwhich w/ Banana & Water
Pork Chop w/ Rice, Asparagus & Water
none
6-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
Peanut Butter (crunchy) and Jelly Sandwhich w/ Banana & Water
Chicken Tinola (Filipino Dish) w/ Rice & Water
none
7-Nov
Bowl of Cocoa Pebbles w/ Milk
3 Bread Peanut Butter (crunchy) and Jelly Sandwhich & Water
Longanisa (Filipino Pork Sausage) w/ Rice & Water
String Cheese
8-Nov
Bowl of Cocoa Pebbles w/ Milk
Green Smoothie - 1/2 Bundle of Kale, Banana, 1/2 Bundle of Spinach
10pc McNuggets w/ Med. Meal: Fries & Dr. Pepper
none
9-Nov
Easy Mac Cup w/ Small Slice of Colby-Jack Cheese & Water
Top Ramen & Water
Chicken Teriyaki w/ Fried Rice & Veggies & Coke
none
10-Nov
none
Sunny Side Egg, Mini Smoke Sausages w/ Rice & Water
Leftover Longanisa (Filipino Pork Sausage) w/ Rice & Water
none
11-Nov
Bowl of Cocoa Pebbles w/ Milk
3 Slices of Bread Peanut Butter (crunchy) and Jelly Sandwich & Water
6pcs Homemade Fried Chicken w/ Rice, Can of Soda
none
12-Nov
Bowl of Cocoa Pebbles w/ Milk
Green Smoothie - Banana, Bundle of Spinach, Serving of Cantaloupe
Chicken Adobo (Filipino Dish) w/ Rice & Water
1 Serving of BBQ Lays Chips
13-Nov
Bowl of Cocoa Pebbles w/ Milk
Green Smoothie - 2 Bananas, Bundle of Kale
2 Servings Tocino w/ Rice &Water
none
14-Nov
Bowl of Cocoa Pebbles w/ Milk
Peanut Butter (crunchy) and Jelly Sandwhich w/ Banana & Water
2pcs Safeway Fried Chicken & Potato wedges w/ Rice & Water
none
15-Nov
Bowl of Cocoa Pebbles w/ Milk
Easy Mac Cup w/ Small Slice of Colby-Jack Cheese & Water
Mini Pork Chops w/ Rice, Gravy & Water
2 Beers
16-Nov
Top Ramen w/ Egg & Water
Leftover Mini Pork Chops w/ Rice, Gravy & Water
Big Thanksgiving Dinner & Lots of Alcohol
none
17-Nov
none
Scrambled & Sunny Side Eggs w/ Rice & Water
Fried Rice, Orange Chicken & Can of Soda
none
18-Nov
Mashed Potatoes, Gravy, Beans, Corn & Water
none
7pcs Homemade Fried Chicken w/ Rice, Can of Soda
1/2 Serving of BBQ Lays Chips
19-Nov
Bowl of Cocoa Pebbles w/ Milk
Peanut Butter (crunchy) and Jelly Sandwhich w/ Banana & Water
Bulgogi w/ Rice & Water
none
20-Nov
Bowl of Cocoa Pebbles w/ Milk
Peanut Butter (crunchy) and Jelly Sandwhich w/ Banana & Water
Beef Sinigang (Filipino Dish) w/ Rice & Water
none
21-Nov
Top Ramen w/ Egg & Water
Peanut Butter (crunchy) and Jelly Sandwhich w/ Pear & Water
Pot Roast w/ Rice & Water
none
22-Nov
Bowl of Fruity Pebbles w/ Milk
Green Smoothie - 2 Bananas, Bundle of Kale
Spam, Collard Greens w/ Rice & Water
2 Beers
23-Nov
Ham and Cheese Hot Pocket
Top Ramen w/ Egg & Water
Pre -Thanksgiving Party (Ate a lot of T-Day food)
none
24-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
Banana, Cheese & Water
5pcs Homemade Fried Chicken w/ Rice, Can of Soda
none
25-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
3 Slices of Bread Peanut Butter (crunchy) and Jelly Sandwich & Water
Assorted Sushi & Water
none
26-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
Green Smoothie - 2 Bananas, Bundle of Kale
Leftover Pot Roast w/ Rice & Water
none
27-Nov
Bowl of Cinnamon Toast Crunch Cereal w/ Milk
Green Smoothie - 1/2 Bundle of Kale, Banana, 1/2 Bundle of Spinach
Spaghetti w/ Garlic Bread & Water
none
28-Nov
2 Scrambled Eggs w/ rice & Water
none
A Lot of Thanksgiving Food w/ Pumpkin Pie & Soda
4 Beers
29-Nov
none
Leftovers from Thanksgiving & Water
7pcs Baked Chicken Wings & Assorted Liquors
none
30-Nov
none
Top Ramen & Water
Assorted Sushi & Water
none

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    • Hezekiah profile image

      Hezekiah 3 years ago from Japan

      Good going, keep it up. However the peanut butter and jelly sandwich seems rather sugary unless you are walking to work or you have a long walk to the train station e.g.

      Also, heavy weights actually burns more fat than you think. There may that initial weight increase due to the slight muscle growth, but weight loss after that.

    • KDomingo profile image
      Author

      KDomingo 3 years ago from Seattle

      You're correct about the PB and J sandwiches being sugary. But, that is better than the fast-food lunches I normally have, which also have a lot of sugar along with extra trans fats and calories.

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