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Calorie Count Blog

How to Drop 10-Pounds in 5-Weeks


Posted on Aug 05, 2010 10:00 AM in Dieting & You

We at Calorie Count generally don't look for a quick fix to a life-long weight problem, but our members in the Forums remind us that everybody is not the same.  Some folks have good reasons for wanting to lose 10 pounds in 5 weeks, and that goal is entirely within the clinical guidelines, which recommend a loss of ½ to 2 pounds per week.  And so, we have a few thoughts about how to sustain your rapt attention for the next 5-week period – and then again for the next 5 weeks after that.

Go to Summer School

Although the time frame seems short, it’s really not.  5-weeks is a long time to be making a thorough effort to change.  And so, get a move on with your life-altering journey by giving your all to Calorie Count.  Keep daily food logs and write down everything you eat. Find the number of calories you need, and then create a calorie deficit of 1000 calories a day.  (You can decide on the balance between eating less and moving more.)  And since it takes a deficit of 3,500 calories to lose one pound, do the math:  1000 calories X 35 days = 10 pounds.

Take a 35-day Moratorium

Sometimes, one food is THE major source of calories in the diet.  For example, I know someone who eats one small (12-inch) pepperoni pizza everyday (that’s 1446 calories).  If that person could shake that ONE food for 35 days (and replace it with produce - yum, watermelon!), he or she could easily drop 10-pounds in 5-weeks.  

For the Love of the Game

It’s no fun to do things alone if you’re the type of person that comes alive in a game.  Your Internet friends will take you up on the challenge if you start a mini-group.   Share your stats and weigh- in results.  Report in every day.  Give your group a name, like Let’s Lose 10 Pounds by Labor Day or Let's Geturdone . The group may deliver support alone or there may be an actual winner. Remember to select the prizes before the challenge starts.  

Attach a Dollar Amount

We always think “if I was only rich like so-and-so celebrity, of course I’d be thin”. So, how much would you pay – per pound – to lose weight?  Budget an amount  and then "bet against yourself". There are websites set up for just that, such as  stickK, Make Money Losing Weight, and Fat Bet,   Read more about Getting Paid to Lose Weight.

Work with a Personal Trainer

The number one reason people hire personal trainers is to lose weight, with good reason because it works. Five weeks of personal training can make a major change in your fitness level.  A personal trainer will motivate you to stick with your plan.  


And Now for Something Completely Different
, these ideas came from the Forums:

Move out of the House
   

Overheard: "Honestly, my boyfriend brings his junk in the house, and I eat it when it's in front of me and then I bloat for days.  I tell him it's bad, but it's his choice.  However, whenever, he goes away, my stomach is flat again.”  Does that mean if he goes for good, then the problem is solved?  Hmmmm...

Get a New Crush

After you "move out", you might want to start crushing on someone new.  Nothing seems to motivate self-care behaviors quite as well as a new love interest.  Only if we could make that level of effort everyday....


Your thoughts....

How do you sustain your interest in towing the line for 5 weeks straight?



Comments


When I first joined CC I was planning a trip to Las Vegas with my husband. I had him take a photo of me in a bathing suit. I strategically posted the photo on the refrigerator and cupboard doors, on my computer monitor. Then I chose a bathing suit I would like to buy for our trip and printed that photo and put it next to mine. It was a great reminder of my goals.

The other thing that I loved to do was make a game out of creating 250 calorie meals that were well balanced using the tools in CC. I'd take a photo of each one and post it to my journal. 

Having good feeling about the changes you are making is an important thing. Staying positive will help keep up your spirits and I think it also makes it a lot easier to stick to your goals.



Break up with your boyfriend because he eats junk food and you want to lose 10 lbs in a month? This is the worst advice I have ever read. This has to be a joke.



I agree with heavymetal...Relationships are so important and invigorating, provided they are healthy relationships. If this relationship is toxic, certainly breakup but not solely for losing physical weight, those decisions should be made on the basis of spiritual and emotional health.

Losing weight doesn't equate losing emotional and spiritual baggage! Though it may help, it is not alone sufficient for being a complete healthy person.



Ninav has great tactics in losing weight and staying motivated, I'm going to try the same. My problem is I get lost in the day and end up cheating. It is good to have frequent nudging around you so that you remember what you are losing weight for.



^ agreed. apart from the break-up-with-boyfriend-and-find-someone-new advice, good article!



I interpreted the tone of the break-up-with-boyfriend part as tongue-in-cheek, but maybe it's just me....



the crush part is so true...

find somebody you want to be better for and you'll remember why you started trying to be better for yourself



Could it be stress from your boyfriend that's making you eat the junk food?

You might need to do some soul searching.



Not about to break up with my ice-cream-eating boyfriend, but thanks anyway!



I had no problem going for 5 weeks straight, in fact I went for about 7 weeks with exercising and eating right consistently and i lost a total of 40lbs (I had a baby 10 weeks ago so that counts towards the weight loss as well.) but now I feel so unmotivated and don't feel like working out. I want my motivation back!!



i had lost about 10 pounds last year from march 2009-june 2009 with just light exercise (walking and jogging an hour 4-5days a week). It was a slow process but worked.


HOWEVER!!! i found calorie count in the fall 2009 (octoberish) and i lost 10 pounds in 4-5weeks. It comes off faster in the beginning i guess?? I never realized what I was putting into my body.

Overall, I've gone from 155 pounds to 133 pounds since march 2009, and I'm currently maintaing yet still losing a little bit every now and then, which is perfectly fine for me. Slow and steady works!! Patience is the key :) It's worth it! Good luck to everyone!



i had lost about 10 pounds last year from march 2009-june 2009 with just light exercise (walking and jogging an hour 4-5days a week). It was a slow process but worked.


HOWEVER!!! i found calorie count in the fall 2009 (octoberish) and i lost 10 pounds in 4-5weeks. It comes off faster in the beginning i guess?? I never realized what I was putting into my body.

Overall, I've gone from 155 pounds to 133 pounds since march 2009, and I'm currently maintaing yet still losing a little bit every now and then, which is perfectly fine for me. Slow and steady works!! Patience is the key :) It's worth it! Good luck to everyone!



Relax guys. I'm pretty sure she was joking about breaking up with your boyfriend just to lose weight.  And considering it came from a forum, it sounds like it was someone else's suggestion.



Tiffy is right, that part came from the Lounge and it was a joke.



I've consistently lost two pounds a week - on average - since I started on CC April 1. It seemed to start slow but - looking back - it now feels as if the weight has just vanished *overnight*!

That said, I've done what is recommended in the article. I log every bite, make sure I make my calorie goals and maintain a deficit of about 800 to 1000 calories a day. I either do cardio or weight training every day (with a few interruptions for emergency work/personal life demands.)

I've also hired a personal trainer for half-an-hour three times a week, which turned out to be surprisingly affordable, a great way to maintain accountability, and the help I needed to make the most of every work-out moment. I've built muscle and strength faster than I would have believed possible.

As of my last weigh-in at the end of July, I'd lost 40 pounds. I still have quite a bit more to lose. I am anticipating there will be a plateau at some point and it will get harder as I lose more weight, since there is a limit to how many calories I can cut and how much time I have for working out.

But at the moment, I'm gobsmacked by the difference in how I feel and in how I look. In fact, I just put on the "thinner" slacks I bought a couple of months ago and they're already floating around my waist.

Onward and downward everyone... Laughing

IslandScribe



Most would work I believe. I just want to make a comment on the last two items, yes both would work. But then if you think about it you will never be in a long term relationship because everyone gains weight when they are in a relationship. I think what we need to start doing is getting our significant others to start being more active with us. Go to the gym together, go for walks together, anything with movement that does not involve eating etc.



While she may have been joking- being single does help you lose weight (if your partner eats more than you).  My boyfriend & i live together during the school year, but he leaves for internships during the summer.  During those three months he is gone I usually drop about ten pounds.  Mainly because when we are together, we will make complete full dinners or go out to restaraunts, but when he's gone, a bowl of brown rice & black beans with salsa will suffice.  The lesson I learned is maybe making seperate meals from your mate a few times aweek will help drop the pounds.

 

My mate is really active & a healthy eater- its just that our meals are too much healthy food.



I am going to take IslandScribes words of advice- Writing everythiing down-  I have been going to the gym for 2 months 4 times a week and gaining weight!!! I feel smaller but not losing... I have been discouraged- read this post and I think this may be the best thing for me to do.

Wink



So wait a minute...one of the tips to lose weight is to break it off with my finance? lol

Maybe I'll just give this article as a subtle ultimatium.  lol



Original Post by: smbasquez

I am going to take IslandScribes words of advice- Writing everythiing down-  I have been going to the gym for 2 months 4 times a week and gaining weight!!! I feel smaller but not losing... I have been discouraged- read this post and I think this may be the best thing for me to do.

Wink


If you feel smaller but you're not losing you could be doing what happened to me when I first started working out- I was converting fat pounds to muscle pounds, so I looked better but technically I wasn't losing weight.  A pound of muscle is more dense than a pound of fat, so it takes up less space and you'll be smaller at the same weight.  Plus, isn't it better to tote muscle than to tote fat?!



You are so right- I talked to one of the personal trainers at the gym today and she said that she gained 12lbs but lost 2inches... SO- I should not look at the scale and wait and see what my waist shows. Thanks for your advise!!!



in regards to the 'dumping your boyfriend' thing - my ex had pretty bad eating habits, but i maintained a steady 145 lb for the last two years of our relationship, i ate what he ate but i also worked 40 hrs a week. when i quit my job, and then we broke up and i moved out, i stayed with my dad for a few months - he only ate 'natural' foods and i made an effort to do as much excercise as i did at work.

i still gained 20 lbs post-breakup. :| probably because i was happy.



Maybe a really important one that no one mentioned (maybe because it's so obvious and I'm just being Captain Obvious right now):

NO ALCOHOL.

Alcohol is so caloric, plus it makes you want to eat (bad food typically because you're drunk and you just don't care), and when you're hungover the next day, going to the gym is like...impossible.

I've been drinking like crazy this summer and have barely lost anything. Now I'm hustling to catch up. Cry

This article is really nice though; I try to live with rules like these as well. Thanks~! Smile



I'm surprised that CC is supporting weight loss this quickly in this short amount of time.  I'm not against it at all but if I'm only to create a 1000 calorie deficit in a DAY that doesn't leave me much at all to eat.   Just noting this for all the "OMG you can never eat below 1200 calories/day" folks. 



Monalisamonkey: The deficit of 1000 calories they are talking about is not just eating less but includes the calories you burn from exercise.  So if you need 1800 calories to maintain the weight you are at, and you only eat 1200, that is a 600 calorie deficit.  But if you also burn 400 calories with exercise, that makes it a 1000 calorie deficit, I think is what they are saying.  That is why the article said "(You can decide on the balance between eating less and moving more.)"



I realize the breaking up thing was a joke but it's a very revealing comment. I've heard so many excuses like that before.

Seriously, even if your S.O. brings home the whole ice cream, cake and candy store, there's still an element of choice here. Does he stand over her and shove the food down her gob?

While it's very primal to have one's mate's choices undermine our success, ultimately it is we who decide what goes into our bodies. We can't blame these things on others.

It's amazing the misconceptions people have about weight loss in general: It's difficult. It requires some "special diet" or pill. It's genetic. Yesterday a woman at work, clearly jealous of my success, said the reason I was cold in the air conditioning was that I had lost weight. Ha ha! I used to freeze when I weighed in at 190. Even if that were true, I'd still rather be thinner and don a sweater, that would look so much better on me as a thin person.

So many excuses and all for nothing! Eat right and exercise. That's the big secret.



Hmmm I'm with the group that doesn't plan to give up husband of 30 years because he brings home too many treats!  I believe over-all in slow permanant weight loss, but that 5-week plan sure does sound appealing.  The approaching fall is great time to beef up the outdoor exercise part, walk a mile or more after I get home from work.  I'm small so I can't cut that many calories, so it would have to come mostly from beefed-up exercise.



I also started eating different in March,and to date have lost 40 lbs without exercise.When it cools off I will walk.But I did some kind of figuring on the net that took my height and bone size and weight and told me I had to eat 5000 something calories to STAY at my current weight.Then I got diabetes and that also changed my eating habits.I have been writing down what I eat now I can do that on line and keep from having pages all over the kitchen table.Anyway,it was easy to cut my cal.some and got easier as time goes by.I'm on a 1200 cal now and don't eat half that.I do take vitamins.And I know you need to exercise,just think how much I will lose when I add exercise to my lifestyle.



Not much new here; I already follow this.  I would add that you need to drink liquids and half of it plain water. 

Somone was having trouble with the formula.  They mean something like this:

Egg (protein) whole wheat toast (carb) with butter (fat) grapefruit (carb w fiber)

Vegetable beef soup or stew could work for lunch or dinner.

It's not hard - it is about balancing the food types at each meal or throughout the day.  Even pizza can be good - small slice with lots of veggies (the cheese is protein with fat) a green salad with pears drizzled w balsamic vinegar and oil.  Same idea of salad with a sandwich & glass of soy milk also okay; soup and sandwich - that's why it's a classic. 

 



If the rest of the relationship is working, he should be supportive.  If not, then think about finding someone who will support you in all areas of your life.  It just could be a sign that this isn't the right person for you to be with.  Get someone who wants to walk and exercise and workout with you - that's a real life partner.



I did break up with my junk food junkie boyfriend, but not because of the junk food issues and I will let you know how it worked out for me ;)



I decided I was through with lonely marriage and instead spent my free time at the gym.  I had less time for being miserable, less time for eating junk food and watching television and I lost weight very consistently and got healthy in the process.  I divorced and it helped my weight.

Then I moved around a lot living with relatives, disrupted my routine, fell in love and moved country.  I gained a percentage of my weight back (no gym and being fed by somebody else) and now it is very difficult to put in the same effort I did before because I want to use my time with my partner.  Fortunately he is very supportive and wants to be healthy too so one change at a time we will reach our aspirations.  It will not be as fast as my weight-loss before but we will succeed and we will be having fun doing it as a team.



1000 calories a day is impossible and when I did the math - 1000 x 35 days, I got 35,000 calories, not 3500

I hope you meant 100 calories per day!  thanks for the idea!

 

 



According to the CC system, I maintain an average deficit of 933 calories a day - about 350 to 400 from exercise and the rest by sticking to a 1200 calorie diet - and I'm losing approximately 2 pounds a week.

Since you need a 3,500 calorie deficit to lose one pound, you'd need 35,000 fewer calories over five weeks to lose 10 pounds. So the math looks good to me. 

You could do it by cutting back 100 calories a day but it would be much more gradual since it would take 35 days to lose a pound.

Onward & Downward,

Island Scribe



I definitely agree that the "toss your boyf" was a joke. At the same time, it can be a bit like an alcoholic living with someone who is able to drink only socially.... sure, it's tough to be around the alcohol at first, but once you make the decision to change, it's your decision.

I've always had weight problems, my husband never has. He likes to have a certain amount of "junk" in the house, and is able to only eat it occasionally (which I think is at the "normal" end of the spectrum. Most people don't feel the inclination to eat the entire bag of oreos just because "it's there".) I'm not going to let my lifetime of bad choices dictate what he can and cannot treat himself to. I just have to learn to say no to it!



Oh! @ betsymanning- I'm with you! It ruffles my feathers that everywhere you look is a new "breakthrough" on dieting. Eat a balanced diet and burn more calories than you consume. It's not easy to do, but it's not rocket science to figure out. And before anyone gets all mad and writes back- believe me, I've struggled with my weight forever. But it's because I have the will-power of a goldfish, not because I don't know how to do it.



OK.  So I have signed up for the 10 lbs in 5 weeks challenge.  I am within a few hundred calories (below) of my recommended CC daily amount so I am making up the difference (the remaining calories required to hit the 1,000+ deficit per day) with exercise.   I am really feeling this hunger wise.  I was never hungry before just meeting the CC recommended daily amount - and sometimes would have to "eat up" to that amount.  But not now!  Ouch, it hurts.  But I will keep on and see if I can do it.

Thanks for the challenge - to see if it is possible.



gonna give it a try.. Wish me luck :)



I really want to thank you for posting this in August.  I was inspired the moment I read it and decided to do my own 10 lbs in 5 weeks challenge from the last week of August until the end of September.  Not only did I meet my goal, but I exceeded it.  Twofold!!  You can read about it in my journal entry on my profile.

Keep up posts like these!



Original Post by: t300

I really want to thank you for posting this in August.  I was inspired the moment I read it and decided to do my own 10 lbs in 5 weeks challenge from the last week of August until the end of September.  Not only did I meet my goal, but I exceeded it.  Twofold!!  You can read about it in my journal entry on my profile.

Keep up posts like these!


CONGRATULATIONS!



help, I have developed asthma and just walking puts me short of breath. I take all kinds of medicines for this problem.  I need to lose another 20 to 25 pounds. I am counting my calories and usually do OK. But, no weight loss. Is there any kind of workout that would help me?  

 



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