To lose your last 10 pounds...

If you ever get stuck... You can ask me for help but before you do...Please Look at why you can't lose weight and Look at 13 ways to quickly break out of a weight loss plateau first and...

Brittany

You should be able to eat up to 1500 calories a day at your weight without gaining any weight as long as you...

1. eat clean (see NowLoss.com/199) and
2. Do intervals at least 3x a week (see NowLoss.com/i)

Adrian Bryant | 09.29.09 - 11:16 pm

Adrian,

Your site has been a Godsend.. thank you! I am a model, 22 years, F, and currently 126 lbs. I have gone down from 133 lbs in the past 2 months by eating around 1,007 calories a day and playing DDR and walking, with a little weight training. My target weight is 120 and I can see it in the near future! My question is- once I reach my target weight, what is the best way to begin adding more calories in daily WITHOUT gaining any weight back? I obviously can't go on eating 1000 calories a day forever... I just want to make sure I add them back in the right way! Thanks!!!!

Brittany

Bld2z@yahoo.com | 09.29.09 - 11:19 am

pirlipat |

you are not fat and you weight is fine in my opinion

go here for basic toning

go here to lose cellulite

Adrian Bryant | 09.28.09 - 9:26 am

i'm 20 andi weigh 132 pounds at around 5,6 ft. my question is, am i overweight and need to start a serious program or can i just stick to basic stuff for toning. because, like every woman, i think i'm fat.and do you know any exercises for cellulite? thank you a lot for this site.

pirlipat | 09.26.09 - 9:24 pm

Robin

you are doing nothing wrong but tell me how much you weigh - you probably need to lose more fat along with going to NowLoss.com/abs

Adrian Bryant | 09.28.09 - 9:24 am

I have been walking at least 2 miles a day 5 days a week as well as weights 3 times a week for 5 months. I have not lost any weight. I realize that by lifting the weights, I am building muscle. My clothes do fit better in the hip area and below my chest but I really need to lose some inches in my tummy. I am 46 years old. Shoud I lay off the weights for a time and focus on power walking alone to do this?

Robin | 09.26.09 - 10:07 am

naziatariqonnet

Please forgive me for taking so long to respond but...

go here to speed up weight loss and remember...

expect to lose only 1-2 pounds a week

Adrian Bryant | 09.28.09 - 9:22 am

hi, i have breakfast(1 glass of skimmed milk n a slice of brown bread with very little jam)
lunch(two slice of brown bread with 1tomato n 1cucumber)
dinner(4 slice of brown bread with pulses and vegetables without rice).
i workout for 1hr(aerobics n body sculpting).but still i am not able to loose weight at a desaire speed.
i now weigh 69kg(172.5pound).
can u please help me

naziatariqonnet@yahoo.com | 09.16.09 - 4:13 pm

oseya

See 14 ways to break out of weight loss plateau

Adrian Bryant | 09.07.09 - 7:34 am

Okay, so I'm 20 years old,vegan, 172 pounds, am 5'9", and managed to lose 10 pounds from july-august by dropping my calorie intake to 1500, jogging maybe once or twice a week, and biking every day for an hour.

I drink lots of water, eat 6 small meals a day, and eat a pretty balanced diet.

I've been at a plateau since the beginning of August, and decided to incorporate weight lifting 3 times a week to my routine, jogging once a week, as well as increasing my intake to 1800 calories a day. It's now been two weeks since I've done this, and nothing has happened except gaining a pound and being super frustrated. I don't know what to do anymore, please help!

oseya@live.ca | 09.06.09 - 11:19 pm

Thanks Adrian! I'll definitely give those a try.

Your site & knowledge are great!! I really appreciate the detailed explanations and videos. They've clarified a lot of unanswered questions for me. Keep up the great work! :o)

Cay | 09.06.09 - 8:30 am

Cay

Not really - everybody loses weight in different areas as they lose weight.

Read this here on dense brest tissue for a way

Adrian Bryant | 09.04.09 - 11:17 pm

I have a random question...

(For women): Is there any way to control your breast size when losing weight? To rephrase, once I get down to my goal weight, I tend to lose a lot more in the breast area than I'd like. Is there any way to prevent losing there while still making your desired weight?

I told you it was random, but I'm quite serious. Being between cup sizes really sucks!

Cay | 09.04.09 - 2:03 am

Thank you adrian for clearing that up with me.

kevin | 09.03.09 - 4:34 pm

kevin

When your body fat is below 10% is when most guys start seeing abs and everyone's different

Some guys see 6-pack at even 14% or wont see them until they get as low as 7%

You may want to look at Nowloss.com/4 or NowLoss.com/abs to bring out your abs more and...

I don't know about face but the less fat you have = the better you will look

Adrian Bryant | 09.03.09 - 11:36 am

Thanks for answering my question. I want to get down to 6%bf. The only reason i ask was to try to get an accurate measure so i dnt go too far(and end up in the 3-5% range)

So im guessin that a six pack is around 8-10% and a 8 pack is around 6-7%.

Im goin to gain some muscle first and then burn off the last part of fat.

When you lose about 10-20lbs of fat and get down below 10% do you see your abs right away or does it take a couple months?

And is it true that the longer you stay lean the better your abs, face, and body look?

Thanks for your time and replying to my last question!!!

kevin | 09.02.09 - 7:47 pm

rachael

Look at my home weight loss workouts - you can even do these in your bathroom

Adrian Bryant | 09.02.09 - 7:48 pm

thankyou so much for this website, you let loads of people lose weight and become fitter from some simple videos and tips, i was just wondering, i have knee problems ( i think) and i havnt got hardly much room to exercise like running to cone to cone. Could you please give me exercises that purely burn off fat and less of a muscle toner which you dont need to have much room with and make my knees bend a huge amount, also any other things i can do to make my FAT BELLY become thinner and slimmer, my email is rachael.critoph@yahoo.co.uk.
im 112lbs and 5ft 2inches (and 14 nearly)
thankyou again
xx

rachael | 09.02.09 - 7:37 pm

kevin

You're never going to get a DEAD ON accurate body fat test unless you use more expensive methods but with your height and weight - I think you more than likely are 10-12% fat

Adrian Bryant | 09.02.09 - 8:09 am

Im not sure what my real bf% is. It says on your bf% calculator that im at 10.23%. Im 5"9 137lbs with a 29.8 waist. I checked out anthony ellis website to see his before and after pictures.

In the before picture it says he was 5"9 135lbs, 26.5 inch waist at 11.5%bf.

I have more than 3 inches on him at the waist but the calculator says I have a lower bf%. It just doesn't make sense.

Can you help me figure out my true bf% so I noe what im at?

kevin | 08.31.09 - 1:03 pm

Anonymous

Intervals or HIIT - see NowLoss.com/i

Adrian Bryant | 08.27.09 - 8:20 am

Hello...I am 153lbs 5'8. I really dont want to loose much more weight however I still have a little tummy fat and love handles. Any suggests on how I can get rid of the stubron belly fat with out getting any smaller

Anonymous | 08.26.09 - 11:01 pm

Anonymous

Check your body fat % - you may be very lean already

I'm very lean myself and the workouts i posted at NowLoss.com/i helped me lose my last 5-10 pounds

Adrian | 08.26.09 - 6:47 pm

I am 48 yrs old, 5'3", 132 lb. For two years I have been trying to lose those 12 pounds (that I swear, crept up on me in about 3 weeks two years ago). I have worked with a personal trainer (too expensive, gave him up), nutritionist (she didn't tell me anything I didn't already know and basically said 'you;re over the hill honey, you don't get to have the body of a teenager), went to bootcamp (3x week for 9 weeks last winter, great for my depression, didn't lose a pound and my clothes didn't fit any better), and then this summer, I trained for and ran a half-marathon (in 2:30, not too bad for an old broad).

But even running - intervals, stairs, speedwork - and doing weight training at least 2x week, eating roughly 1400 calories a day (gross, not net), I *didn't lose a pound, and my clothes don't fit any better*!!!

I don't believe I am a scientific anamoly, there's something I'm doing wrong. And running season will be over here soon (I have ordered P90x).

Any thoughts?

Anonymous | 08.24.09 - 5:46 pm

Sue

Go here to get slimmer thighs

Adrian Bryant | 08.22.09 - 8:21 pm

hello, i need some sliming my thighs i want to get rid of fat and i think i have to much muscles on my thigh which i dont want i want my legs to be slim, so what can i do ?
and will thigh exercises create muscles ?
thank you so much ;]

Sue | 08.21.09 - 10:30 pm

Hazel

You can possibly lose 10 pounds in a month but you do know that since you are already lean that it's going to take you longer to lose 10 pounds and when doing the treadmill or elliptical - neither one is better than the other

Adrian Bryant | 08.20.09 - 11:52 pm

Hello. Great site and thank you for all the useful information. I'm 5'9 and weigh in at about 149lbs (give or take). I've just started going to the gym and my goal is to lose 10 lbs in a month. I have 3 questions: 1. what is the better workout for weight loss - treadmill or eliptical? Also, will the eliptical make my legs bigger - does toned = bigger muscle? Lastly, I do have a well balanced diet and consume little processed foods or refined sugars. Without any modifications to my diet, will I still manage to meet my 10 lbs goal? Thank you for your insight

Hazel | 08.18.09 - 10:58 pm

elinor_margaret

Start with NowLoss.com/15 but let me tell you...

You may lose 10 pounds in month but since you are at a low weight - it's going to take you longer and longer to lose weight since you won't have too much FAT to lose

Adrian Bryant | 08.17.09 - 10:04 pm

I am clueless. I am 5'4 and 133 pounds and I want to lose inches off my waist, tone my body and lose 20 pounds in a month. I have no idea where to start and what to do?

Please help me! Thanks Adrian Bryant!

elinor_margaret@yahoo.com | 08.16.09 - 9:41 pm

Thanks. I am going to a nutritionist next week because nothing is working for me and I really have no idea what to do at this point.

Thanks for the suggestions.

Car | 08.24.09 - 7:57 pm

Car

I've never heard of the supplement you speak of but...

You cna easily get fiber simply by eating right (see NowLoss.com/199)

Adrian Bryant | 08.22.09 - 8:20 pm

Hi...Yesterday I ate about 1000-1200 calories. I did one of those calorie counter websites last year and was usually under 1300 per day but I normally don't count. I just eat my three meals a day and go for the whole wheat lowfat options. Sometimes I have a snack but not that often.

I read somewhere that fiber is very important for people with under active thyroids and in a thyroid book the author suggested doing Dr Levine's Ultimate WEight Loss. It is a fiber drink you drink twice before one meal and it gives you 37 grams of fiber combined. It is suppose to fill you up (which is not really an issue of mine) and also be thermogenic. Only 5 types of fibers and vitamins in the drink..no caffeine or unnatural ingredients. Have you heard of it?

Thanks

Car | 08.21.09 - 8:21 am

Car

How many total calories are you eating now? and also...

Look here for how to exercise better to lose weight faster

Adrian Bryant | 08.20.09 - 11:50 pm

Hi Adrian,

I am 5'4 and 150 pounds, give or take a pound.
I didn't change diet or exercise. And I have been able to maintain the 150 since I gained it. That is the odd part...I was 137-139 for 5 years. Then in 6-8 months I gained and have stayed the same. No change in diet or exercise. The only thing I did different was switch up my exercising from doing the bike and elliptical to walking hills outside. Now I am doing the gazelle and lifting weights (the muscle is not the gain since I am up a pant size and my belly is larger). But I would change up my workouts from time to time so my body wouldn't get use to it and it never affected me before.

I am waiting for my thyroid Dr's in office nutritionist to call me for an appointment to see if she can help me. But as I mentioned, my thyroid levels are ok on my meds and the Dr said he did a full panel of bloodwork and I am in good health.

Any ideas?

thanks so much!

Car | 08.18.09 - 12:09 pm

Car

What is your weight and height now?

Has your weight been steady since you started working out again?

what did you do different when you gained 10 pounds? was you as active - did your diet change?

Adrian Bryant | 08.17.09 - 10:03 pm

Hi..I recently gained about 10 pounds in 6 months and not sure why.I was always to stay the same weight for 5 years even while being diagnosed with Hypothyroidism. Once I gained the weight I went to get all my levels tested again and the Dr said they are perfect. I work out 3 days a week with cardio and even started to incorporate weights two extra days a week. I am a healthy lowfat eater and have been for years. I even tried upping my workouts for some time and nothing. I even joined weight watchers and didn't lose a pound in three weeks. I have no idea what to do now and if it is my thyroid or genetics that made me gain and stay at this weight. Any suggestions?

Car | 08.16.09 - 2:07 pm

ANGEL

Look at fast weight loss workouts #1 & #2 here

Adrian Bryant | 08.14.09 - 11:45 am

Hi i am male 5'6" 149 lbs. lost 26 lbs and i want to reduce my body fat without losing the muscle i gained. i heard running will reduce my body fat but will give me thin frame. someone advised me to run a lap and walk a lap to keep my muscle. is this right? are there other body fat loss exercises that i can do to maintain my weight and muscle?

ANGEL | 08.13.09 - 3:12 pm

me

At your low weight - it may be possbile but I would set a 5-10 week goal instead

Adrian Bryant | 08.12.09 - 8:33 am

Hi,

I'm 131 pounds and waant to get down to atleast 120 in 3-4 weeks. I do 30 minutes of interval training every day and billy blanks ab bootcamp + pilates every other day. I eat around 1000-1200 calories a day (3 meals and 2 snacks)...do you think i can lose these 10 pounds in that amount of time. And is it okay if i continue doing the interval training without a plateau?'

thanks

me | 08.11.09 - 11:37 pm

sheck

Sorry about that.

YES - to gain weight you'll need to eat more (go here to gain weight/muscle mass) but...

when you gain muscle...

expect some but not too much fat gain along with muscle

Sorry for misunderstanding

Adrian | 08.10.09 - 8:58 pm

sorry, i think u didnt get me. i need to know whether there is a need to maintain my weight? because i wanna grow bigger by using weights after this plan is over.so I NEED TO EAT MORE CALORIES. hope ur gettin it..thanx
p.s. pls read my previous comment to understand better

sheck | 08.10.09 - 9:29 am

Maricia

You're not at a plataeu - you just need to realize that you'll only lose about 1/2 - 1 pound a week (give or take) when trying to lose last 10 pounds.

See why it takes longer to last 10 pounds

Adrian Bryant | 08.09.09 - 9:20 pm

Hi, Adrian. Thank you for your wonderful website. Im 5'0 and I workout religiously 6-7 days a week and do lots of arm workouts. I weigh 135 lbs. I have lost 40 lbs since January of 2009 and up until now I keep fluctuating between 130 lbs and 135 lbs. I know my body can weigh less because I've been 120 lbs before. realistically how long does it take to lose 8-10 lbs if they're at a plateau like me?

Maricia | 08.09.09 - 3:37 pm

sheck

go here to see how many calories you need to eat to maintain whatever weight you want to stay at

Adrian Bryant | 08.09.09 - 9:19 pm

hi.i wanted to know ,after this workout plan is over (my plan is for 14 weeks) when can i actually begin to revert to a higher calorie diet.so it will end in November.i have heard i need to maintain it..or so.. .Actually my next goal is to get bigger like a bodybuilder.so should i start eatin more calories just after the plan or wait for sometime.thanks for all info u have provided

sheck | 08.09.09 - 3:31 am

sarora05

Yes - you have to eat and in your case I would eat 1000-1200 calories a day but also...

Your weight loss will mostly come from your workout program and I suggest you follow this workout plan here to lose last 10 pounds

Adrian Bryant | 08.06.09 - 9:10 pm

hi I am 5'1.5 in height and I weigh 110.6 pounds and I'm trying to to to 100 pounds I basically want to lose belly fat because my waist size is 32 I'm 26 year old female. It says on your website to eat 937 to 1100 calories in a day. My thing is its so hard to eat 900 calories and I try to work out 3 x week and walk but my weight doesntcome off so I really need to eat 937 calories and how Many calories. I need to burn to lose fat? Please help thanks

sarora05@gmail.com | 08.05.09 - 12:21 pm

Vicky

what is your weight and height

Adrian | 08.03.09 - 3:53 pm

Hi, I am 13. So should I eat smaller meals? If so, what kind of foods? I don't really eat a lot anymore because if I eat something,I'm probably gonna keep eating it also, I can't eat much because I'll instantly be full on several bites. But starving myself does leave me with a big appetite. I know I'm a kid, but this is really stressing me out! I exercise almost everyday but nothing is working!

Vicky | 08.02.09 - 6:42 pm

That's good enough for me. That's 4 to 8 pounds a month. : )So I'd be done a little less than two months.

Rika | 07.30.09 - 3:53 am

Rika

You're on the right track but dont expect 10-15 pounds because you are not TOO MUCH overweight.

I would expect 1-2 pounds a week

Adrian | 07.29.09 - 8:45 pm

If I start this diet tomorrow and end it on the last day of August and will I/can I lose 10 to 15 pounds (5~7kg)? And, my last question, do you think I'd be getting everything my body needs? Should I take vitamins, eat a protein bar, and/or bump up the calories?

- walking 6 miles on saturday and sunday (I go about 4 mph)
- 1,000 skips on an unweighted jump rope each night
- eating 1000 to 1200 calories of fruits, veggies, lean meats (mainly tuna and chicken), and special K cereal (normal)
- basic stretches everyday
- no junk food, no soda (Is diet cola okay sometimes?), nothing processed
- only drink water and tea (w/o any sugar, just plain ole' tea, not exactly green though, just tea)

Info/stats:
Age: 15
Weight: 122~5 pounds (different scales say different things)
Height: 5'4"
BMI: 21.6
BMR: 1400-ish
Trouble areas: Butt and hips (Exercises to help these areas are needed. Suggestions?)

NOTES:
* I made this diet so I would eat well, do exercises that I won't hate and not get bored and quit, no no need to menation getting bored with "such a limited selection of food".

* I'm a small framed woman/girl, and as of now I do little to no exercise, so I've heard 1000 calories is fine to consume, I'll bump it up to 1300-1500 calories (More?) once I get into my exercise regiment and keep it at 1000~1200 on non-exercising days.
*I do NOT, repeat, DO NOT want to go into this "starvation mode" thing I hear about, so please tell me if I will be going into it, so I can replan now!

* I know I'm normal weight. I know if I lose 10~15 pounds I'll be 110 to 105 pounds (which isn't really my goal, my goal is 107 (107 is still normal weight for 5"4' or another goal is when I look good and feel great). I'm aware of what I am doing and will stop if this diet makes me sick in any way, shape or form.

Sorry for this scary long comment. Any help will be great. Thank you.

Rika | 07.29.09 - 1:06 am

Odeta

Go back to NowLoss.com/8 and keep reading after the 10 days part but basically...

You can keep doing it or if you keep reading it'll tell you how to lose weight faster and...

YES - raw fruit and veggies can be considered a GREAT weight loss meal

Adrian Bryant | 07.28.09 - 9:41 pm

hey again,, thanks for the website but i just have some questions according to that..
It says that i should follow that plan for atleast ten days so when ten days pass do i just stop it and start eating normally (but try to be as healthy as possible) or do i keep following it?
and also if i stop following the plan (when i have lost some weight aswell) will the weight come back on really fast?
Also in the plan it says that i should eat 4-5 times a day with small meals ..say if i woke up at 10 and eat every 3-4 hours i would have to eat some small meal in the evening and my mum always gets angry and tells me off if i eat anything past 6 o'clock (i can get away with a raw fruit or veg) so my question is would a raw fruit or veg could be counted as a small meal?

Odeta | 07.28.09 - 1:48 am

troy

Well - anything under 4% is considered unhealthy for men but once you reach your desired percentage - you can maintain it by eating the right amount of calories to maintain your weight without very much exercise

Adrian Bryant | 07.26.09 - 1:27 am

What is a reasonable bf%(somewhere under 10%) to hold year round while staying healthy and not having to exercise a lot(4-5 times a week?(For the average person with average genetics)

troy | 07.25.09 - 11:35 am

Odeta

with your situation - you'll be better off with NowLoss.com/8

Adrian Bryant | 07.26.09 - 1:22 am

hey, im 13 and i weigh 74kg:163pounds and my height is 162cm.

Around a year or two ago i weighed this much and i treid different diets which didn't work..but i used some tips like eating smaller portions or eating in the morning , missing lunch and eating dinner and such and i lost approximately 4-6kg so i weighed about 66kg but the weiht kept changing in small amounts though. now im 13 and i put on some weight because i started to stop watching everything i eat(started eating whatever i like) and the weight came back on. so i'm trying to look for some effective healthy diets or excersices that can help me lose weight. i have belly fat..and my thighs are really big. I am not a typical teenager worrying about my looks dieting until i look anorexic, NO! I am beginning to worry as my mum has always been on my back telling me to stop eating and go on a diet.
I am on my school holidays right now..around 6 weeks, but unfortunately i have to look after mybaby brother every day so i don't have much time to do a normal exercise as my mum is always working and my brother is always around me,, so i don't have much time. Also if i went on a diet, it would be quite hard because as there is a small child, there of course is sweets and "Bad Foods" all around the house which i can't stay away from for long. I don't want to ask my mum to clean them all out because she will either know that i won't be able to stay on a diet for long..or if i "Cheat" any day she will just "MAke Fun Of mE" telling me stuff that discourages me to lose weight and just starting to hate my own body.
so what im trying to say is that if i went on a diet i would have to do with what is available at home./

Out of this i just want some advice that you could offer me and something tht=at could surely help me lose weight, even no equipment exercises, because i just tried looking for some and there were most good exercises which include equipment such as a weights.

Please write back thankyou

Odeta | 07.24.09 - 8:48 am

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