I’ve got a month to lose a stone

[Cotsworlds]

Going on holiday in one month and need to be able to fit into my bathers! Don’t have time to mess about any more so need to be properly committed to diet and exercise just for one month. Anyone want to join me?

I’m going to try to stick to chicken and fish with green vegetables or salad. Trying to tell myself it’ll be unadventurous but it’s only a month.

Thanks.

Free weights are best but you need to know what you're doing. Assisted weights machines are not quite as good (you don't build control) but for someone who really just wants to lose fat without losing muscle, they are good enough. You really should lift a weight which is heavy enough that you begin to fail at 8-10 reps, then you drop one weight increment and repeat. It should be explosive in the first phase of the movement (the lifting/pulling/pushing, whatever it is you're doing), then slowly resist the weight on the way down for as long as you can. Time under tension matters. The goal is to prompt the muscle to grow, gentle weights don't do this to anything like the same degree.

Treadmill, cross trainer, rowing machine etc are not going to do what you're looking for. If you get out of breath before your arms/legs are shaking with effort, its cardio not weights. Cardio is good for many reasons but in a fat loss phase when you are eating below maintenance calories, its important that your muscles get worked to their limits otherwise the body will go looking for unused muscle to break down for energy. The end result is you lose muscle and fat together, your maintenance calorie requirement becomes lower and it is much easier to re-gain weight after.

I’m more curious to know how much you lose every week

I’m having a sort of fast day today. So I can’t do the 500 but 800 is okay.

do you know roughly what your calories will come in at? I realise you might not know.

Hi op. I lost 4kg in a month before surgery once (not because of the surgery but because I got a shock at the pre-op weigh in 😂)

Very easy. Lots of coffee which is an appetite suppressant, salad, chicken, rice cakes. Etc.

Still had weekend gin and tonic with popcorn instead of crisps.

Still ate 200cals of dark chocolate every day too.

I don't live like this normally but I don't get the whole unhealthy thing. I felt a damn sight better at the end of it.

Oh and I beasted it on weights, though this wasn't new for me. Plus walking.

That could be said of any slimming classes though, like WW or Slimming World, anyone I've known over the years through work or whatever always say they go precisely because the group meeting & weekly weigh in it motivates them to stick to the plan

Which is what they tell you to keep you going and keep making more money!
We can only be accountable to ourselves, our motivation comes from our long term goals and not from external sources.

this

That's fair enough too, I've never gone to these classes/groups but I know a couple of people who have & they swear by the "dreaded weigh in" on a Wednesday for example.. whereas otherwise they would reach for the biscuits in the evening or maybe not go out for their walk,I think there definitely is something to that

Most of them let you go for free after you hit target don’t they?

Friend of mine lost three stone she still goes and there’s a little group of them who find it keeps them at target weight and they socialise as well.

she always says she doesn’t know if she would’ve stayed on track and kept it off for years if she hadn’t done that. Particularly on holiday and Christmas and stuff

Why criticise - people do what works for them. I would have joined, but I don’t like the setup of the diet.

I’m not paying money to post here. If people want to pay to go to Slimming World, let them. You don’t have to go. Not sure why you’ve got an issue with what other people do.

I had a client once who continued to pay me to train her purely because she felt like she needed the accountability. She would never fail to show up to a session if I was there. If I wasn't there she would sack it off. Must have had money to burn.

That's interesting but completely understandable @JT1999 some people really do need the accountability, you probably see all sorts, maybe even those who half ass it when their hearts aren't in it? That would be more along the lines of money to burn

God knows I've bought various expensive items of clothing for big occasions, like say a wedding or graduation or whatever knowing I'll have to drop a few lbs before it fits me perfectly! Talk about motivation!

That said it wouldn't be something crazy like two sizes too small (I'm not a maniac!) but it absolutely kept me on the straight & narrow for the event

You have missed read.

This little piggy diet is a diet i think you can find it on google lose a stone in a week, i think its a chemical control diet.
Or it may be called This little piggy loves food its one of them.

Start smoking. It's a great appetite suppressant. 😀
That is a joke! The chicken and fish with veg sounds like a good plan.
I also like the miso soup idea.
Good luck OP.

@Cotsworlds
Here it is i found it.
I dont know how to link so heres a screen shot.

Going for long walks as you enjoy them and cook extra protein and veg so you feel full. Have to be strict with the exercise and diet for it to work!

The accountability thing is a strange one. Some people would never ever dream of letting someone else down, but they'll let themselves down. People do it for different reasons too, for some it is just health, for others it is appearance, recently single, I trained a few recent retirees too. Some get the bug and love it, others hate it, push through, hit their goals and they're done, some give up. There's quite a variation in clients too, some need a softly-softly approach, others need a drill sergeant. One of my first few clients competes in amateur powerlifting now. She's become an incredible athlete, way stronger than me, such a transformation from when I first met her. I love to see it.

Several people on here have tried to advise you what a bad idea this is. You can feel free to ignore them just as I can feel free to express concern.
As I said before, you do you. My post
mentioning SW and the like was in direct
response to someone else who quoted me.

Not sure why you’ve got an issue with me replying to someone.

Wow!! What an interesting job @JT1999 ! One of my oldest friends, in terms of time not age, got divorced a few years ago & after a year or so, the settling in period, she started going to our local gym & has become massively interested/involved in weight training, talk about a transformation! & I don't mean about weight loss but how her attitude has changed too, the confidence it has given her, we're both peri-menopausal & the difference in her is palpable, she's an inspiration in fairness, now she's not quite competitive level but it wouldn't surprise me in the near future

You must see this all the time

You can totally do it in a month. I’d do the juice diet or cabbage soup diet and just Get. It. Done. I’d not start til 2 weeks before though - a month is a long time and you’ll likely put some / it all back on before you go.

Otherwise I second intermittent fasting, walking and clean protein

That's healthy, crashing that amount of weight off quickly is not. Needs to be around 0.5kg a week or less or you lose muscle mass, so that would be around 2kg over the course of a month.

You obviously won't drop down dead. You'll lose muscle mass, lower your BMR, and put the weight back on. Next time it'll be harder to crash off, and more muscle mass will be lost. Rinse and repeat.

If you want to improve your body composition and be leaner, eat in a small calorie deficit with a focus on protein, fibre and a good array of nutriets. Cardio for fat loss and weights for muscle preservation.

Yeah it was a great job, I loved it. It doesn't pay well but such is life, I've never been money oriented. I'd love to get back to it when the little one is a bit older, but I'd need to get myself back into top form first. Yeah the change in mentality is noticeable too, not everyone but a lot of people all of a sudden love looking in the mirror when they're curling! I love to see that confidence. I was never overweight, borderline underweight really, late bloomer and even then my body only seemed to put in a token effort. Didn't like looking in the mirror when I was a teen, was jealous of my friends when they got curves. I got my body confidence once I started lifting, seeing the changes week by week was really motivational.

I’ve never heard of it. Off to have a look.