Follow these 4 rules if you're going to cheat on your diet

Hi I'm a 17 year old girl at about 128-130 pounds and NEED to lose weight in my thighs and knees before the end of June! Please help me

May 13, 2013

Hi i wonder can you help me i have been jumping rope for the past two weeks i do 600 jumps-800 jumps a day i really do be out of breath and sweating my weight has not budged. i think im toning up but im still the same weight.
i only have three meals a day which are small breakfast -porridge lunch beans on toast and dinner meat and veg.
what am i doing wrong?

May 09, 2013

Hi, I'm a 38 year old female, not overweight but would like to lose 21 pounds. At 5ft 5in, I started at 140 pounds when on average I would eat around 2120 calories with no exercise. Since starting on the diet though I have so far have lost 5 pounds in 3 weeks on a diet which has roughly consisted of 50% carbs, 30% fat and 20% protein, with a daily calorie intake of 1350 a day. I exercise 5 times a week for 30 minutes as well as walk 1 mile 5 times a week. Then once a week I do 20 minutes of high interva training on the treadmill. I woud like to know if it is possible to consistently lose 2 pounds a week until I hit my target weight eating the same amount of calories a day with the same exercise or will I need to eat less and/or exercise more? If so, at what weight should I restrict my calories/up my exercise? Thanks!

January 27, 2013

I have been following your 50lbs in 5 months. Well I am trying to do in 7 months. My biggest issues are exercise and coffee. How many calories should I be burning daily? I am normally not very active but am working on it. I HATE the treadmill (the walking to nowhere gets me) and I am trying to find something that I love that helps with the calories. Right before typing this, I did order the Zumba box set. I am 220lbs 5'7.5. My ultimate goal is to lose 70 lbs. Also, can I switch from caffeine to decaf and still benefit from losing?

January 04, 2013

Hey I love your website .. I want to lose 36 pounds by June and I wanna look good for my grad day ( June 10 ) and I really need to lose weight ( mostly around my stomach ). I weight 136 and want to lose 36 pounds by then I am a female who is 14 years old . Really I only have. A few questions . Can I lose 36 pounds by June ? Is this goal realistic ? Do you know of a exercise I can use to only target my belly fat ? Is running a good way to lose the fat ? And does running make my butt smaller .. Thanks a bunch

December 31, 2012

Hello,

I am currently doing a low carb diet and eat every 2 hours something with high protein, veggies, and almonds only twice a day. So my diet consists of high protein and about 40-50g of fat, and no bread, rice or any wheat products. I am trying to lose 10-15 pounds, and I have noticed change but someone told me that I should have a cheat meal once a week (nothing like mcdonalds...more like a sub), because it will help me lose weight. You said that I should not cheat when I am trying to lose the last 10-15 pounds, so what do you suggest I do?

December 13, 2012

Thanks so much for this. This is common sense. I have a hard time not indulging. I don't really diet, but sometimes I do have periods were I eat healthy 24/7, but it gets old quick. I started the flat belly diet. I am on the last day of the 4 day jumpstart and I'm about to die I am craving everything. I don't necessarily want to lose weight. I just want to get really toned. I'm 5'5" 130lbs, so I just want my belly not to jiggle - it's flat but jiggles if that makes sense. I've started weight training 3 days a week and my cardio is at 3 days also. Do you think I can get the toning I want and can still cheat a little bit? It's not like I'm trying to lose. I just want tight muscle tone. Previously I yo yo'd between eating healthy and eating bad without any exercise and yet I never went over 135. So I am fairly confident that by adding weight training and allowing some cheating my body will still be better than doing nothing at all. I think the key to me getting the tone I want is weight training even if my eating habits aren't perfect. Thoughts?

November 29, 2012

Hi Adrian,

I am the typical yo yo dieter most recently going from 225 to 140 pounds using HCG. Needless to say in 2 years I have gained it all back plus! I am 49 years old 5 feet 1.5 inches tall and weigh 230 pounds - YIKES!! I have bad knees and jumping hurts. I do like to walk my dog. im ready to get and keep the weight off for good where do I start? I will start the loose 50 lbs in 5 weeks diet plan. What exercise program should I use with my bad knees?

November 27, 2012

Hello Adrian,
I wanted to thank you for your site and all the encouraging material that you post for us! I have the opportunity to read your posts on facebook and they inspire me regularly. I've lost 33 lbs this year and still have about 20- 50 just depends on how I look - as in - do I look good naked?!! lol big hugs! Katherine

November 16, 2012

Hello Adrian,

I was wondering what you were referring to. I eat
three meals a day. You said in the article
that 3 to 4 meals in
the week could be cheat meals? Are you saying
that if I want I could have a plate of pasta and
meat with sauce for dinner on monday, nacho
belle grande on tuesday for dinner, baked potato
with shredded cheese, sour cream, butter, and
bacon on wednesday for dinner, and scallop
potatoes on thursday for dinner? Would that
work if I only had those foods for dinner and had
fruit and veggies for breakfast and lunch?
I realize if I want a nacho belle for dinner,
I have to do taebo twice. A nacho belle grande
is 730 calories. Taebo burns 800 calories. So
nacho bell grande is taking up most of the calories
burned. If I wanted to eat something else besides
nacho belle grande, I would have to do 2 taebos
to burn 1600 calories.

August 31, 2012

Hi adrian i am a 16 year old male who is aiming to lower the amount of fat in my body. I used to be 109kg and am now 85kg but i wish to be around 75kg and hopefully have abs. I weight train for 3 days a week and cardio for an hour 6 days a week. I hear weight training an cardio causes a catabolic effect!!! Is this true?? Please help me as i wish to lose another 5/6kg in the next 3 weeks. I look forward to your answer. Ps i am 6"2 and i actually am a mesomorph but have been obese since i was a child

August 11, 2012

One of the best pages you have in your collection! :)

August 07, 2012

Hi my name is lisa,,and i really need help,,i have been overweight most of my life,i lost weight when i was about 18 thru 22,,i was riding my bike and working hard and dancing in clubs alot,until my thyriod got overactive and they had to remove most of it along with my calcium,i started gaining weight slowly and suffering severe depression and anxiety,,i have now 10 yrs 300 lbs,,give or take 20 lbs,I have a upcoming weight loss surgery(the gastric sleeve) my arms and back and stomach are huge,,mainly my arms,,iam scared that after the surgery i will be all flab,,iam 34 yrs old and i just want a chance to have a decent body i am going to the gym,and cutting calories per dr.order and drinking a protien drink once a day,i have lost in a month 5lbs,,no inches lost anywhere,,what am i doing wrong?,I go to the gym minimum, 3days a week for 60min..30min on the tredmill and 30 on the eliptical,i squeeze like 5 mins of weights for my arms,,I can't afford a gym trainer i feel lost,,can you please help me?

July 18, 2012

Hi, I'm 17 years old and I weigh 109 on good days (I like to weigh myself everyday and my weight ranges from 109 to 111.8). I want to get my weight down to 100 pounds and I work out 6 days a week (well I jump rope 60 minutes moderate speed and I have mini breaks throughout the work out and its first thing when I get up). Oh and I'm a girl btw sorry I forgot to mention oh and I'm only 5 feet tall.for my diet I'm pretty good I eat beans about 2-2.5 cups a day that's like my main meal. When ever I get I sugar craving I eat dates about 5 or 6. I eat lots of watermelon throughout the day. I eat nuts. Oh and I drink plenty of water. 1.5 litres in the moring and then again in the afternoon and again once before I go to sleep so a total of 4.5 litres of watrr and at night I drink 2 cups of green tea buts its really strong so I add 2 teabags in each cup. I eat lots of fruits and once in a week I eat icecream. And sometimes at night I dance for 15 to 30 minutes. And my problem is that I can't lose any more weight I've reached a plateau and I don't want to so what doi do to lose the last 10 pound and I have read every songle article online and I still don't know what to do. Thank you so much for all your help bye

July 14, 2012

Hi ramadan is approaching for muslims and i want to know if i stop lifting weights for this month and restart will i see better results when i start as i have been rested for a month? Or will it just be the same? Thanks

July 13, 2012

plzzzzzzzzzz help me to weight loss.I am very bad looking with heavy butt and breast so that i feel uneasy to meet people and thats why i simply face so many laughing situation.

July 03, 2012

Hi, I am 16 years old, 72kg and 5"3 and I know I am overweight I want to get my weight down to 50kg in 3 months. I am currently really busy and I don't have much time to exercise as I am always revising. However I really want to reach 50kg could you please give me some advice on how I can get their.

May 29, 2012

Hi I am a mother of 4... I am 28 and just want to get back down to a prechild weight... I currently weigh 165 would like to be 135 and tone.. the closer I get to 30 the more I see things that used to be firm go away one big thing is my rear end which I have always had a nice one of and also my six pack abs I used to have.. I was a gymnast growing up and loved how fit I was and how nice my body looked... How can I get back to that?? My biggest thing is I start and get discouraged because I dont see results right away... what can I do to keep myself motivated.. or to speed this process up??

May 21, 2012

Hi. First, I want to thank you for this wonderful site. There are so many -- but so many charge so much (I've paid them all.) I'm 63, 5'5". Until I had an horrendous surgery (artificial disc replacement) in 2005, I never had a weight problem. If I put on a few pounds, I took it off. My goal weight (and usual weight) ranges from 127-132. I'm at 180. I've been on a 1200 calorie diet for 3-4 years. I can do workouts that don't "hurt" -- bike, yoga, aerobics -- no weights. Can't walk as there is no cartilage left in my knees. I am on a lot of medications (and will be the rest of my life) -- although I've reduced substantially. I also take estrogen. I got my weight down to my goal weight, then my mom died, and my weight went up. Again I got my weight down, and discovered my trusted assistant embezzled me for half a million dollars. Am a writer, so I'm sedentary. Recently, I made a firm commitment. I work out 2X a day -- intense -- can wring my clothes out from sweat (bike and heavy weight loss yoga). If I cheat, it's on muscle milk, etc. (Once in a while, I cheat more -- but try to not bring into house -- I work at home.) Do I need to take something to reduce water weight? In two weeks, I lost ten -12 pounds. I took one day off from working out, went back on my estrogen -- and in six hours, I gained eight pounds. (I weigh myself often.) I feel like this weight is stuck to me, and do not know what to do. I look in my mid-forties, have beautiful clothes, but can't wear most of them (although the last weight loss helped). Why did I gain so much in ONE day? Do I have to work out almost two hours a day to lose weight? I'd like to get down to 130 as soon as possible -- preferably in 20-22 weeks. I want to keep off the weight loss, too. (Many nights, I have missed sleep due to all the paperwork I've had to do.) I don't do that any more. I follow all the above; my meals are prepared and delivered fresh by a weight loss program. Oh, also, after my surgery, I became unable to eat fish, fowl, or meat. Any of it makes me ill. I compensate by taking L Carnitine. My doctor has done everything he knows to help me -- but nothing helps. 6-8 pounds in one day! I gained it all back. I'm so depressed. Can you help? I've read all your suggestions, and do what most say (except no weight lifting.) My schedule is tight; I'd prefer not to have to do two hours of work-outs every day, but will if I have to. I worry that if I do, and then stop, I'll put the weight back on again. I hope this email makes sense; I know I'm "all over the place." I am truly distraught and do not know what to do. (My doc even has me on a pill to help with weight loss - a safe one.) He approves of working out and says that losing the weight will help me, and to trust my body about what "hurts good" and what "hurts bad" as far as working out -- which I do. Thanks again for your site -- other than myself you're th only person I know who truly gives to people. Thank you, and I sure hope you can help.

May 19, 2012

Hi, I'm 28 ,5'5 and my current weight is 185 pounds. Every time i tried to lose weight by intense cardio, aerobic or dieting, i remained successful. However, my weight increased even to higher level after leaving those exercise or dieting. I want to lose weight around 45 pounds and also want to maintain it for the long term. I am very disappointed. What should i do? Can you help me please?

May 14, 2012