How I Lost 15 Pounds in 1 Month

Summary

In 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

00:00

🏋️‍♂️ 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.

05:01

🍽️ 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.

10:02

🚶‍♂️ 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.

15:02

🍻 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.

Keywords

💡Weight Loss

Weight loss refers to the reduction of body mass, typically by decreasing the amount of fat stored in the body. In the video's theme, weight loss is the primary goal, as the speaker aims to lose 20 pounds in a month. The speaker's journey and the methods he used to achieve a 16-pound weight reduction are central to the video's narrative.

💡Boot Camp Method

The boot camp method is an intense, structured fitness program that often involves high-intensity workouts and strict discipline. In the context of the video, the speaker chose this method to push himself beyond the conventional advice of losing two pounds per week, aiming for a more aggressive approach to weight loss.

💡Lifestyle Change

A lifestyle change implies altering habits and routines to achieve a healthier and more sustainable way of living. The video emphasizes that weight loss and fitness are not short-term goals but require a long-term commitment to a new lifestyle. The speaker mentions that after his one-month challenge, he realized the importance of maintaining the changes he made for lasting results.

💡Diet

Diet refers to the types and quantities of food that a person habitually eats. In the video, the speaker's diet change is a critical component of his weight loss strategy. He eliminates 'white devil' foods—white flour, white sugar, and white milk—and focuses on reducing carbohydrates and sugars to achieve his goals.

💡Exercise

Exercise is physical activity that helps improve overall health and is often a key part of weight loss and fitness programs. The speaker in the video incorporates various forms of exercise, including running, circuit training, and gymnastic rings, to complement his diet and enhance his weight loss efforts.

💡Caloric Deficit

A caloric deficit occurs when a person consumes fewer calories than they burn. It is a fundamental principle of weight loss, as the body must use stored fat for energy when it does not receive enough calories from food. The speaker mentions this concept, emphasizing the importance of reducing calorie intake to facilitate weight loss.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The speaker in the video suggests using intermittent fasting as a tool to help adjust the body's metabolism and control calorie intake, proposing to do a full day of fasting each week as part of his ongoing weight management strategy.

💡Portion Control

Portion control is the practice of moderating the amount of food one eats to avoid overeating. In the video, the speaker discusses reducing his meal sizes by half, which was a significant factor in his weight loss journey, demonstrating the importance of portion control in managing calorie consumption.

💡Sugar

Sugar is a carbohydrate found naturally in many foods and used as a sweetener in others. The video highlights sugar, particularly in the form of added sugars and hidden sugars in seemingly healthy foods, as a major contributor to weight gain. The speaker's strategy includes cutting out high-sugar foods to aid in his weight loss.

💡Alcohol

Alcohol is a type of beverage that contains ethanol and is often high in calories. In the video, the speaker mentions cutting out alcohol as part of his fitness journey, as it can negatively impact metabolism and contribute to weight gain by providing empty calories.

💡Willpower

Willpower is the ability to control one's impulses and make decisions aligned with one's goals. The speaker emphasizes the importance of willpower in sticking to a diet and exercise regimen, overcoming cravings, and maintaining the lifestyle changes necessary for successful weight loss.

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]

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[Applause]

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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

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you