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How to Lose 10lbs in a Month and Keep it Off

Guest Post by Tim Brown of Hook Agency

The big idea: Last time I lost 15 pounds in 2 weeks and it was too extreme. I want to lose weight, but I want it to be more sustainable. Instead of just losing weight super quickly – perhaps I can do it moderately quickly and keep it off- here’s my process and how I lost 10 pounds in a month and kept it off.

My solution ended up being a modified ‘Whole 30’ style diet.

The whole 30 was too extreme in more ways than one.

For one – I like cheese, and wanted to eat it, as well as milk in protein shakes, and cream in my coffee… but I agree there’s too much sugar in everything, and my body responds horribly to a bunch of bread.

For two – being allowed to eat as much as I want of things like fruit (even though they say watch it) since items you can eat on the Whole30 you’re supposed to be able to eat as much as you want… I need to be a bit more careful with my portions.

I also need to be careful about making my discipline have an expiration date. So instead of a Whole30… I’d call my diet the Semi-whole 60.

I’ll give you the break down of what I did… and how I went from over 210 pounds at the beginning to under 200 as evidenced by this picture of my scale 🙂

Modified Whole30 - lose 10 pounds in 1 month and keep it off

The overarching idea on exercise: Run 3 miles every week-day morning, or… vigorous exercise for a half-hour. (Like 3 1 minute-planks, 3x 75 crunches, and 100 push-ups.)

The overarching idea on food: Mostly meat and vegetables (though not being super finicky about sauces, etc.) – some fruit as treats. I also just tried to be light on bread.

The overarching idea to keep it off: Continuing the exercise all summer + keeping bread light / Artificial Sugarless summer.

Systems to stay accountable: Documentation in this blog post, morning exercise photo on my Instagram account + telling my wife about the weight loss, and setting up a reward at the end if I hit the initial goal, and that same incentive if I keep it off each month for 3 months.

Average morning workout 30-minute workout (100 Pushups / 3x 75 Sit-ups / Three 1-minute planks)

I generally fasted breakfasts.

Average lunches I drank a Premier protein drink, and a ‘SmashPack’ fruit and protein squeezable pack.

Average dinner: Breakfast foods like eggs and turkey sausage (I didn’t with-hold the cheese) or going out and having a burger with only the bottom part of the bun. Sweet potato fries. More fat, blue cheese / not worrying as much about this kind of food, and not getting deserts or bread.

Kirkland smoked pulled pork

I’ll say this – this pulled pork exemplifies something that I feel like is great from this modified whole 30 style. Pulled pork is delicious, especially this bulk pack from Costco (Kirkland brand) – my high-fat or ‘Keto’ light diet demanded lots of fat!

And it worked. I’m just grateful I’m slowly finding something a little more sustainable… and here’s to not slingshotting after the second 30 days, I will add a pic of the scale after 60 days as well!

Thank you for reading ‘How to Lose 10 Pounds in a month and keep it off with a Modified Whole30 – let me know in the comments if this was helpful for you.

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