How I Actually Lost 6 pounds In A Week Easily!
I’ve wanted to lose weight since the beginning of the year and for a while I was making an effort. My problem was that my thinking was flawed. If I ate the same diet and incorporated activity, sure my results wouldn’t be as fast or drastic, but surly I’d lose something because it would create a calorie deficit. This was not true. And I soon found out that every time I’d start and stop again I was 10 pounds heavier than the last time. Sound familiar? Well this time, I got real with myself that I would not be able to continue to enjoy all my fast food and restaurants. Once I started working on my diet, I easily lost 6 pounds in a week (my first week!). To make things even better I lost an inch off my waist and my legs!
I documented everything to make sure that I could replicate this if I have to start over again. Even in future weeks, as I’m on this journey, this would give me something tried and true when I hit a wall. So now I’m sharing what I did with you. For reference, I started at 188.8 pounds and I am 5’0″. Measurements will be included below.
Diet and Exercise That Helped Lose 6 Pounds In My First Week
My Starting Stats
O P E R A T I O N: BIRTHDAY BODY
Start Date: 10/20
Weight: 188.8
End Date: 12/2
Measurements
Beginning (10/20): 188.8 pounds
Arms: 14 inches
Waist: 36 inches
Legs: 27.5 inches
Hips: 46 inches
Week 1 (10/27): 182.4 pounds
Arms: 14 inches
Waist: 35 inches
Legs: 27.0 inches
Hips: 45.0 inches
Goals
- Get to 160s (lose 20 lbs)
- Lose 2 inches everywhere
My Workouts To Lose 6 In A Week
So I started on a Wednesday because…start where you are! But that makes tracking annoying because technically I worked out 5 times since my weigh in but I workout 3 times each week (starting Sunday). Below I listed my workouts from Wednesday to Wednesday.
For the Nike workouts I used the Nike training app. Thankfully, the app is free and I chose a beginner-intermediate program. The program is titled Ignite and Inspire with Kirsty Godso. I’m not the biggest fan because I hate lunges and she does them..a lot! But I do enjoy the structure of having a set program because I feel like I waste time when I try to put together random workouts. I did skip one day because it was all lunges so you will see that I chose to freestyle instead. This included free weight workouts and some arm and leg machines.
Week 1 (ending 10/23)
Workout 1
10 mins bike
30 min Nike workout
10 mins elliptical
Total calories 303
Workout 2
5 mins elliptical
32 min Nike workout
10 mins bike
Total calories 273
Workout 3
5 mins elliptical
14 mins Nike workout
10 mins bike
13 mins arms
Total calories 239
Rest Day
Week 2 (ending 10/30)
Rest Day
Workout 1
6 mins bike
32 min Nike workout
9 mins elliptical
Total calories 261
Rest Day
Workout 2
11 mins bike
23 mins misc free weights
11 mins elliptical
Total calories 237
My Diet That Helped Me Lose 6 Pounds In A Week
Now that you know exactly what workouts, let’s talk nutrition. I track my food in the MyNetDiary app which is completely free. I lost 6 pounds in a week by setting my goals in this app which gave me a calorie deficit amount to reach those goals by a specific date. Tracking my calories in the app was super helpful because I didn’t have to be super restrictive. It helps to teach you sacrifices. If I wanted ice cream for lunch I knew I had to adjust my dinner. Is ice cream for lunch ideal? No. But it’s important to give yourself balance and grace when starting a new lifestyle. Maybe your thing isn’t ice cream but no matter what your vice is give yourself a set amount of that to have each week that won’t hinder your progress.
Foods I ate and still lost 6 pounds in a week:
- Yoplait Yogurt (Mixed Berry or Blueberry)
- Soft baked Nutrigrain breakfast bars
- Fried eggs on whole grain toast with turkey sausage links
- Lean Cuisine (herb roasted chicken)
- Panda Express (orange chicken and rice bowl)
- Baked BBQ chicken wings
- Oreida French fries (crinkle and regular)
- Turkey sandwich on whole grain bread with pickles and Doritos
- Corn dog minis
- Chipotle chicken salad
- Turkey lettuce wraps
As you can see this isn’t the perfect list of foods but it’s a realistic one as long as you balance out the good meals with the bad.
What’s your food recommendations that have helped your fitness journey?
Want to get your child’s nutrition on track as well? Check out our post on picky eating here.
