For me to hit my weight loss goal of 4% in 4 weeks, I need to lose just under 8 pounds. We'll say a solid 8 to be certain. I've done this before. It isn't rocket science. You can do it, too.
Here's what my plan is:
- Log EVERYTHING I eat in MyFitnessPal
- Keep a constant calorie deficit of 500 cals daily minimum - allowing for one 'easy' day weekly where I don't hit the 500 cal deficit - but do not exceed my AMR (active metabolic rate).
- Weigh myself daily. Yeah yeah... I know some 'experts' say not to. Heck with 'em. I'm an adult and know how to deal with daily fluctuations. I need that instant feedback!
- Run 3+ times weekly with a total mileage for the four-week period of 50 miles.
- Log all that in Endomondo app
- No sugary snacks. That includes any WHITE bread, rice, pasta, etc...
- Great protein each morning
- An abundance of vegetables - particularly greens.
- One protein smoothie daily with spinach.
- A lot of water - cut out any soda - diet or otherwise. It's important at lower cal levels to keep it clean so I have maximum energy.
- Tweet a bunch of daily notes on activity, etc... https://twitter.com/weightloss_josh
- Blog here about stuff that will motivate other bettors! Help my FRIENDS win money and lose their 4%!
- Enjoy my own winnings and weight loss!
READY?? Time to put your money where your mouth is and join me!