How I Lost 15 Pounds in 1 Month
Summary
TLDRIn this motivational video, the speaker shares their ambitious goal of losing 20 pounds in a month and reveals they successfully shed 16 pounds, feeling healthier and more energetic. They debunk popular diet myths, emphasizing the importance of a lifestyle change over quick fixes. The speaker outlines their diet, which involved cutting out 'white devil' foods—flour, sugar, and milk—and reducing overall calorie intake. They also discuss the importance of exercise, including running, circuit training, and gymnastic rings, and mention intermittent fasting and cutting out alcohol. The video serves as an encouragement for viewers to embark on their own fitness journey with dedication and willpower.
Takeaways
- 🎯 The individual set an ambitious goal to lose 20 pounds in a month, aiming for an extreme approach rather than the typical recommendation of 2 pounds a week.
- 🏋️♂️ After four weeks, the individual successfully lost 16 pounds, falling short of the goal by 4 pounds, but still feeling healthier and more energetic.
- 👕 The person noticed significant improvements in how their clothes fit and a reduction in fat rolls, as well as increased ease in performing exercises.
- 🚫 The individual emphasizes that there is no secret formula or magic pill for weight loss and fitness, dismissing quick-fix advertisements and apps.
- 🍽 The diet focused on eliminating 'white devil' foods: white flour, white sugar, and white milk, which had been a significant part of the person's previous eating habits.
- 🥗 The person cut out most carbs, especially processed ones, and paid close attention to hidden sugars in seemingly healthy foods like dates and goji berries.
- 🥑 The individual learned to recognize and manage hunger, allowing it to persist at times and adjusting portion sizes to better align with the body's actual needs.
- 🍿 The importance of reducing snacking and consuming large portions was highlighted as a key factor in the person's previous weight gain.
- 🚶♂️ Incorporating exercise like running, swimming, and circuit training was a critical part of the fitness journey, with an emphasis on finding activities that are enjoyable and sustainable.
- 🍺 Cutting out alcohol was mentioned as beneficial for metabolism and preventing setbacks in fitness progress.
- 📈 The person plans to continue the diet and fitness regimen, with an intention to introduce intermittent fasting and to maintain a caloric deficit for weight loss and maintenance.
Q & A
What was the initial goal of the person in the video?
-The initial goal was to lose 20 pounds in a month by following an extreme boot camp method.
Did the person achieve their goal of losing 20 pounds?
-No, they did not achieve the goal of losing 20 pounds. They lost 16 pounds, which left them 4 pounds shy of their target.
What was the starting weight of the person before starting their fitness journey?
-The starting weight was 201.4 pounds.
What was the final weight after the four-week fitness journey?
-The final weight was 185.4 pounds after the four-week fitness journey.
What is the person's target weight after the fitness journey?
-The person's target weight is 180 pounds, which is 5.4 pounds less than their final weight of 185.4 pounds.
What dietary changes did the person make to support their weight loss goal?
-The person cut out white flour, white sugar, and white milk, which they referred to as the 'white devil' foods. They also reduced their intake of carbs and sugars and focused on smaller portions.
What is the 'white devil' philosophy mentioned in the script?
-The 'white devil' philosophy is a dietary approach that advises against consuming white flour, white sugar, and white milk, as these foods can contribute to weight gain.
How did the person approach their exercise routine during the month?
-The person incorporated a variety of exercises including running, circuit training with push-ups and burpees, swimming, and using gymnastic rings. They also monitored their steps with a fitness watch and aimed for 10,000 steps a day.
What is the person's stance on the idea of secret foods or magic pills for fitness?
-The person strongly advises against falling for the idea of secret foods or magic pills, emphasizing that there is no secret formula and that fitness comes from hard work, willpower, and dedication.
What advice does the person give regarding hunger during a diet?
-The person advises not to be afraid of feeling hungry throughout the day. They suggest that it's a sign that the body is adjusting to a new diet and that it's important to listen to the body's needs without overeating.
What is the person's view on alcohol consumption during the fitness journey?
-The person believes that cutting out alcohol is important for weight loss and fitness because alcohol can reset the metabolism and lead to feelings of sluggishness and decreased performance in workouts.
What is the person's next step after the four-week fitness journey?
-The person plans to continue with their diet and fitness regimen, and in the next video, they intend to show their progress by running a mile to see if they can achieve a time under seven minutes.
Outlines
🏋️♂️ Extreme Weight Loss Challenge
The speaker begins by recounting their ambitious goal to lose 20 pounds in a month, a challenge they set for themselves to push beyond the typical advice of losing 2 pounds a week. They opted for an intense boot camp method and after four weeks, they weighed themselves, having lost 16 pounds, falling short of their goal by 4 pounds. Despite this, they felt healthier and lighter, with improved exercise performance and better fitting clothes. They also shared before and after photos to illustrate their progress and discussed the importance of not reverting to old eating habits to maintain weight loss. The speaker emphasizes there's no secret formula or quick fix for weight loss, urging viewers to avoid falling for false promises of miracle products or apps.
🍽️ Eliminating 'White Devil' Foods and Portion Control
The speaker details their dietary changes, focusing on eliminating 'white devil' foods: white flour, white sugar, and white milk. They share their experiences of cutting out these foods, particularly milk in their coffee and cereal, and note the significant impact it had on their weight loss. They also discuss the importance of reducing carbohydrates, especially processed ones like bread, and sugars found in seemingly healthy foods like dates and goji berries. The speaker stresses the need to be mindful of overall calorie intake, to allow feeling hungry at times, and to adjust portion sizes. They mention the concept of intermittent fasting and the idea of syncing with the body's needs, rather than overeating or relying on constant snacking.
🚶♂️ Incorporating Exercise and Fasting for Weight Loss
The speaker continues by discussing their exercise routine, which included walking, running, circuit training, swimming, and using gymnastic rings. They highlight the importance of finding an exercise routine that is enjoyable and sustainable. They also touch on the benefits of fasting, suggesting a once-a-week full-day fast to help readjust the body and maintain weight loss. The speaker emphasizes listening to the body's hunger cues and adjusting calorie intake accordingly, rather than overeating or constantly snacking on high-calorie foods. They share their daily eating routine, which involved lean meats, vegetables, and occasional complex carbohydrates, and stress the importance of reducing meal sizes to lower calorie intake.
🍻 Lifestyle Changes for Long-Term Fitness Goals
In the final paragraph, the speaker talks about the need to cut out alcohol, which they believe hinders metabolism and leads to a feeling of regression in their fitness journey. They encourage viewers to embark on their own weight loss journeys, emphasizing the importance of willpower and consistency. The speaker shares their plans to continue with their diet and exercise regimen and promises to share their progress in future videos, including an update on their mile run time. They conclude by thanking viewers for their support and interest in their fitness journey.
Mindmap
Keywords
💡Weight Loss
💡Boot Camp Method
💡Lifestyle Change
💡Diet
💡Exercise
💡Caloric Deficit
💡Intermittent Fasting
💡Portion Control
💡Sugar
💡Alcohol
💡Willpower
Highlights
The speaker set a goal to lose 20 pounds in a month, an ambitious target compared to the recommended 1-2 pounds per week.
After four weeks, the speaker successfully lost 16 pounds, falling short of the 20-pound goal but still feeling healthier and more energetic.
The speaker emphasizes that there is no secret formula or magic pill for weight loss and fitness, urging viewers to avoid quick-fix schemes.
A lifestyle change is necessary for sustainable weight loss, rather than short-term diets or fads.
The speaker adopted the 'white devil' diet, eliminating white flour, white sugar, and white milk from his consumption.
Cutting out milk, breads, and processed carbs significantly contributed to the speaker's weight loss.
Sugar content in seemingly healthy foods, such as dates and goji berries, was a hidden cause of weight gain for the speaker.
Feeling hungry occasionally throughout the day is not unhealthy and can be part of a weight loss strategy.
The speaker learned to recognize and manage his body's caloric needs, adjusting portion sizes accordingly.
Intermittent fasting is a method the speaker plans to incorporate for further weight loss and to understand his body better.
The speaker advises against artificial sweeteners, suggesting they are not healthier than natural sugars.
A caloric deficit is crucial for weight loss, and the speaker recommends maintaining a moderate intake to keep the body from storing excess fat.
Walking and other low-impact exercises can be effective for fitness, as recommended by Paul Ravaglia.
The speaker's daily diet consists of lean meats, vegetables, and occasional salmon, with an emphasis on reduced portion sizes.
Incorporating a variety of exercises, such as running, circuit training, and gymnastic rings, helps keep workouts interesting and engaging.
Cutting out alcohol is suggested as it can hinder progress by affecting metabolism and energy levels.
The speaker plans to continue his fitness journey and will share his progress on running a mile in an upcoming video.
Transcripts
okay folks so if you remember a month
ago i stood right here in this bathroom
i weighed myself i showed you all my fat
rolls
and i told you i wanted to try to lose
20 pounds in a month
i know that was really quite ambitious
but i wanted to really go the extreme
route rather than doing what people say
is like you know what is it like two
pounds a week you should try to you know
aim for i knew that if i
did that i probably wasn't going to make
the progress i wanted i wanted to do the
boot camp method where i was really
pushing myself so let's get on the
scales right now and see where i'm at
after four weeks
[Applause]
[Music]
[Applause]
[Music]
all right so i'm at 185.4 that is
exactly 16 pounds off where i started at
201.4
so i feel good about that uh wasn't the
20 pounds i wanted so i'm still four
pounds shy of that actually i want to
get to 180
so i'm still 5.4 pounds shy of that
nonetheless i feel good i'm feeling
really a lot more healthy
i'm feeling great when i do exercises
i'm feeling like lighter when i'm trying
to do different arm exercises you know
pull pull-ups or whatever feeling a lot
lighter when i'm running around the
track when i'm just running in general
my my clothes are fitting so much better
you know i'm not having that like little
fold over with the underwear and the
belly and that kind of thing
show you a bit of the progress i've made
so i can kind of look at some before and
after photos
so
i showed you before and i was kind of
you know just all out there showing you
what uh what i was dealing with
now i'm feeling good i'm feeling like
you know there's definitely some
different muscle
growth that's happened
in the chest
i'm still
still have a bit
you know a bit here lower back which i
think is the most common thing that
people have especially guys
you know so
that's why i think that 180 mark is
still kind of the perfect to chisel this
away but i'm definitely feeling a lot
better
and i'm feeling like i
you know i just feel better more energy
and i want to explain to you guys how i
got here so let's step over to my desk i
want to talk to you more about the
methods i use and how i got to this
point all right i just want to run
through what i did for the whole month
talk about how i lost the weight how i
got into better shape i want to start
off by saying you know there's no secret
formula there's no magic pill
there's not these magic secret foods
that
it's funny because you know you go to
search for diet or fitness stuff online
and then of course youtube brings up so
you know it knows that you're looking
for things and so it automatically shows
you the advertisements and you look at
these things and it's some handsome guy
you know with in great shape that's
coming out and saying if you want to
learn about how to be fit blah blah you
need to find out about these four secret
foods you can only find out about these
four secret miracle foods by clicking
below and paying 99.95 don't fall for
that junk that's complete bogus you
think that throughout the history of
humanity
over centuries that
we have not discovered these four magic
foods that the this guy's talking about
okay and he's somehow been the one to
think about this and come up with it now
he's gonna sell it to you okay it's
baloney uh also there's the guys that um
tell you at first that they have some
catch you know catchy hook that they get
you hooked on the video to watch about
the fitness then all of a sudden halfway
through the only way to get in shape is
to download my app for 9.99 you go below
click on the link and download my app
and it'll get you in shape okay
completely baloney there's no magic
formula there's only hard work there's
only willpower there's only
dedication to staying fit and it's a
lifestyle change it's not just a one
month or one week or whatever
fad it's not just something you want to
place a deadline or a timeline on now i
know i did that for a month but
throughout that month i also realized
you can't just go back to eating like
you always have eaten because you're
going to just go back to gaining a bunch
of weight and you're going to get that
weight right back on so you have to
think of it as a lifestyle change and
you have to have certain types of foods
that you're willing to cut out or at
least minimize in a major way so that's
what i did i want to talk to you about
the diet i did the exercise program i
did i made some notes to myself first
like i mentioned
it does take a lot of hard work
especially the first part of any kind of
diet the first two or three days of
either cutting you know carbs or sugars
you're going to have those cravings but
it does get easier i promise you and
you're going to get that energy back
but i think it's going to be worth it in
the long run so
looking at my diet i was watching a
video with laird hamilton and i think he
was talking about a friend of his name
paul check their philosophy centers
around what they call the white devil
foods what are the three devils when it
comes to food
white flour white sugar and white milk
so i went through each of those and i
was consuming a lot of those in my life
and i cut those out almost entirely
especially the milk i would get up and i
would have a lot of milk with coffee i
would then have a bowl of cereal a bunch
of milk and then of course the cereal
cereal has a bunch of sugar so i cut
that out completely and i could tell
just by doing that it was a huge
difference
then i cut out the breads and the carbs
especially the flour
and the processed flour and the carbs
when it comes to
the major
carbs like bread i had some rice but
again i tried to really limit it
so i think by taking out a lot of the
carbs that's a huge um
benefit to weight loss
next and most critical was the sugars it
doesn't even have to be the intense
sugars and things you would think of
when it comes to desserts or cookies it
could be anything from sauces you know
barbecue sauce
i picked up
in our in our in our pantry downstairs
so stephanie had bought these pitted
dates right they sound like they're
healthy pitted dates
let me just look at the back here
25 grams of sugar that is about six
times
the amount of sugar in a little sugar
packet that you put in your coffee 25
grams of sugar for a serving of six of
these dates
another item that looks very healthy
organic goji berries
13 grams of sugar again that's three of
these little sugar packets
with one serving of this one serving is
three tablespoons so a lot of the stuff
especially when it comes to fruits
sounds healthy until you start looking
at the sugars and it's a lot of sugar
and for me anyway that was a lot of the
cause of weight gain so you're going to
want to watch the sugars and you're
going to have to be diligent about this
i was never one to like read uh read the
packaging and everything but i became
one of those not extreme i wasn't like
counting the calories or doing the
calorie tracker where i'm looking at
everything i could tell when my body was
overly full with calories
and when i wasn't which brings me to
another point which is that don't be
afraid to feel hungry throughout the day
if you're always snacking like i was
every time you had a little bit of
hunger throughout the day having
you know three four meals plus in the
middle of those meals having big snacks
that's what i was doing and it was an
entirely extreme amount of calories
for the day that you do not need and i
think once you start your diet
once you realize this lifestyle change
you're going to quickly realize how
little
food your body actually needs on a daily
basis
and i got to the point you know you
start to adjust your diet and you start
to feel certain things in your body and
you realize
that
your body you know you kind of feel like
it's a machine a little well-oiled
machine and so you notice
when you tweak things and how it's
working in a certain way whenever you
feel a certain way and i would notice
you know when i was feeling hungry i
would let that
feeling persist
uh and i would i would feel hungry i
would have a little bit of a caloric
deficit um and then if i did eat
whenever i did eat i would only eat a
small medium but maybe half the amount
that i would typically eat in a portion
because i knew
in my what my body needed to continue
having fuel but not to overdo it so you
start to really
become more in sync with these things i
think when you start
a diet regimen so i did that and that
was a big help for me was to know my
limits know what i needed for my body to
continue having energy to continue
whenever i did my workouts
versus days whenever i was on my road
trip last week where i had hardly any
fitness for the day
i would really need very little in the
way of
calorie consumption so that's why i was
snacking on things like broccoli or the
bag of what they called the vegetable
medley or something like broccoli
cauliflower and carrots that would be a
snack of mine which would be a very very
small amount of calories compared to if
you if you snacked on a bag of potato
chips or a big thing of
peanuts i mentioned before
that i sometimes you know before this
diet i would have a whole jar of peanuts
that was like 2 000 calories in one
sitting because i never looked at the
calories never thought about it and then
i was wondering why
why i'm gaining all this weight so when
you're snacking all the time you're
eating excess calories
you're having huge portions these are
common sense things that are going to
cause you to gain weight and when you
take away that
and you reduce the calories
it's going to help you to lose weight
and i like i said it's not easy because
you will have that feeling of hunger but
i don't think it's an unhealthy feeling
you're not starving yourself
and i do believe in the intermittent
fasting which i did and that's one thing
i want to do as i continue
is pick a day of the week where i can do
a full day of fasting
to kind of readjust the body
and get back into that mode but i'm not
going to overeat the rest of the time
i'm just going to use that as a day to
you know get more grounded
and i think that's an important way to
also
get to know more about your body and how
you're going to feel whenever you are
hungry
along the lines of sugars you've got to
stay away from things like sodas and
juices you probably would think that
orange juice or something would be
healthy that's if you look at the label
tons of sugar obviously soda's no good
now i even say you know things like diet
soda people a lot of people think that's
healthy because it has zero calories
think about this okay artificial sugar
man-made synthetic sugar why is that any
better than what's actually real sugar
just because it's a synthetic
flavoring or sugar
certainly does not mean it's healthier
than
something that has a lot of sugar in it
so anything that tastes sweet is going
to be sweet for a reason
so you know take that in moderation you
know i'm not saying you completely take
away everything you love with having
that has a sweet flavor i'm just saying
make sure you
are taking that
into consideration when you're trying to
actually lose weight and you want to
maintain the weight loss in the future
so calorie reduction i mentioned that
it's important one guy that i actually
have been looking and listening to paul
ravaglia and he seems to have some good
stuff he talks a lot about walking which
is something i really do a lot of for
exercise taking long walks with our dogs
things like that so
there's ways to
get into shape that don't involve
running a marathon for example
and also he talks a lot about the
caloric deficit
in order to lose weight because the the
fact is
if you're eating the same
you have your gas tank you have your
fuel tank in your car
and you're always running it full right
so you're never going to be
coming down off the
off the full tank of gas so your only
way to really lose weight is to come
down to half a tank and run on a half a
tank for a while
and to keep it at that you know only
whenever you're really getting close to
empty you fill it up to about a half a
tank you know just
don't try to just run it at full all the
time because you're never going to get
any make any progress
with your weight loss and your fitness
goals
next
i talked about the fasting i talked
about cutting off on the snacking
that's something you're going to have to
do with willpower i was i talked a lot
about what i have not eaten what i've
taken away from my diet but what was i
eating for this whole month just my
daily routine i can go through it real
quick i would get up i'd have a little
bit of coffee have the almond milk with
it lunch time comes around i would have
either like a pork chop or some
hamburger meat in the skillet and i
would put some vegetables along with it
dinner comes around
you know i would have
actually
stephanie likes to have salmon so we'd
have that sometimes
uh at the beginning i was really strict
about not having any kind of
like rice or any like a side dish you
know but after it went on i realized
that wasn't really a long-term
sustainable so i want to be more
realistic rather than just doing
something you know for that month and
not doing it later so i would have
a little bit of the rice or
more of the vegetables we would just you
know whether it was asparagus or
broccoli or things like that i just
tried to stay completely away like i
said from breads
and potatoes and things that are really
intense with the carbs
some of sometimes i would have some some
beans
with the you know chicken or whatever if
you were having something like a mexican
style like some chicken beans and a
little bit of rice so that was kind of
the standard meal i would have
throughout the month
and cutting the size of that meal
in like half which was a huge deal
so just lowering the calorie intake
rather than just eating a huge meal so
now let's talk about my exercise routine
i did the walking actually even got
myself a fitness watch
so i could monitor the steps i just
think it's kind of fun to keep progress
whenever
you know you're doing a 10 000 steps a
day or whatever the goal is to
see if you can meet that goal it's kind
of a fun little piece of technology
but it's not everything that i did i i
did a lot of running which i did a lot
of these things before this diet and
everything but i did it more
this time with a purpose so i did a lot
of my running i would time myself
running a mile running two miles
i would time myself when i was doing
like a circuit training whether it was a
push-ups burpees things like that i
showed you guys some of that in my
earlier videos
i did a lot of that different things to
kind of make it more fun because it's
if you're not used to working out you
need to have something that's going to
be keeping you
keeping you into it uh for example
swimming i did a bit of swimming i did
those ring exercises i showed you the
gymnastic rings which i actually had a
lot of fun with and i'm continuing to do
every couple of days did a lot of
push-ups um
the gymnastics rings also really got the
abs and the core involved so things like
that to mix it up along with the running
so just you know finding that fitness so
many things you can do
to get into shape it doesn't have to be
my way it doesn't have to be timing
yourself at a mile doesn't have to be
seen how many push-ups you can do
it's just finding your own
personal interest in doing that so
that's pretty much what i did i'm going
to continue
continue the diet also you know cutting
alcohol
is a big thing uh alcohol kind of in my
opinion kind of resets the metabolism
and whenever i would have any alcohol
you know and i would try to work out the
next day i could feel that i stepped
back i took like five steps back because
i was out of shape more i just wasn't
feeling as fresh and so i think that
alcohol does that to you obviously
people you you know that also it turns
into sugar and that's not good so
there's certain things you do have to
cut if you want to
get into shape
so with that said um hope you guys
can do your own journey hope you all
find it in yourself to
do something if it's what you want to do
you know whatever i mean i'm not saying
you have to i'm not saying it's bad to
have a few extra pounds but i'm saying
this to people who like me
wanted to get back to a weight
that felt better where you feel lighter
on your feet where you feel good when
you're out you know your pants are
feeling better rather than being so
tight
things like that so that's kind of
directed at you all and i know there's a
lot of people out there who feel that
way i know i've got a lot of comments
about it so it's just a matter of having
the willpower doing it
and following through with it so with
that said thank you for watching we'll
see what's next but thanks for sticking
around for those of you who actually
wanted to follow this fitness journey
and i'm gonna also
in the next video i'll probably do a
quick video to show you my progress at
the mile i know that some of you were
curious about if i would get down to the
seven minute mile i'll take myself over
to the track tomorrow and i'll run that
mile and see what i can do all right
thanks for watching we'll see you next
time
[Music]
you
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