It happened about two months ago. My wife and children were thumbing through some of our photo albums and came across our wedding pictures. There were lots of pictures of my beautiful wife in her beautiful white gown. But many of the photos had a skinny guy holding her hand. A skinny guy who my kids weren’t familiar with.
They said, “Who is that with mommy?”
“That’s daddy,” my wife replied.
“What? But he was so skinny. What happened to him?” they laughed.
It was an embarrassing, eye-opening moment for me. I knew at that moment that I had to figure out how to lose weight…and fast!
How To Lose Weight Fast
Many of my Twitter followers and friends on Facebook are going to be doing the Lose 28 Challenge. That is, we’re going to lose 28 pounds in the 28 days of February. (Hashtag for Twitter: #Lose28)
Enough is enough. Like many of you, I’ve never been so out of shape or unhealthy in my life. It’s time to take back our health and get our energy level back to what it should be.
I’m not a doctor or a fitness expert. However, I’m an ex-jock. I played sports through high school and college, so I know the basics. And thankfully, the basics are more than enough. In fact, during my junior year in college, I lost 36 pounds in just over 2 weeks! I went crazy on eating right, drinking lots of water, and exercising three times daily. So I know it can be replicated.
Here’s how we’re going to do it.
Step 1: CHANGE YOUR MIND
We need to change our thinking. Intentionality is key. There needs to be a switch in our thought process. Stop wondering how to lose weight and start knowing that you are—indeed—going to lose the weight…and fast! It begins in the head.
Step 2: IT IS A LIFESTYLE CHANGE
Even though the initial challenge is for 28 days, realize that this needs to be a change in your life, not just over the the next month or so. Our bodies got the way that they did over time, not in one month. We need to alter behavior to make a lasting impact.
Step 3: DON’T OVER DO IT
The fear of failure can be an ugly thing. Let’s deal with it right upfront and get real. There are going to be days that we miss exercising, days that we don’t eat right, and days we get sick. Take it slowly (but not too slowly) and remember that this lifestyle change is a marathon, not a sprint. Don’t feel bad if you miss a day here and there.
Step 4: STRETCHING
I’m not a doctor, so consult your own doctor or physician if you need to. Each person is at a different stage health-wise. Be smart about it. Personally, I’m going to stretch for about 5-10 minutes before I exercise. Stretching makes me feel good and it helps loosen up your muscles, etc. for the exercise ahead. If you don’t stretch or warm-up properly, you’re going to hurt yourself and then you’ll be done. Finished. Again, be smart.
Step 5: EXERCISING
You’ll need to figure out a time that works best in your schedule, and do your best to exercise at the same time of the day, every day. For me, I plan to wake up at 5:00 am, eat and pray and check email, and then begin exercising at 6:00 am. I will stretch and then go on a walk/run for no less than 30 minutes. I will walk “briskly” for three blocks and then jog one block. Then briskly walk a block and then jog one block. I will do this over and over for the 30+ minutes. In the evening, when I get home around 5:00 pm, I will do it again. Each time when my cardio workout is complete, I will walk a few blocks to allow my body to cool down. This is important and needful. I will then stretch some more once I get back home, and then do some sit up’s and push up’s.
Step 6: EATING & DRINKING WISELY
When I lost my 36 pounds in two weeks, I was drinking nearly a gallon of water each day. Every day. A gallon of water. Drinking water like there’s no tomorrow. Your body will need it and it needs to flush itself regularly. Moreover, during those two weeks, I actually ate food 5 times per day (at 6:00 am, 9:00 am, 12:00 noon, 3:00 pm, and 6:00 pm). What I did, however, was drastically lower the amount of food I ate. I ate a ton of chicken breasts, green beans, and potatoes, but in very small quantities. A small chicken breast and a cup of green beans. Take the amount of food you might normally eat in a single meal and cut it by 1/3. I plan to do this again.
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Look on the internet and find yourself a good exercise program that will work for you but will also push you. For me, I plan to do the above for the first week, and then step it up some more. Increasing the resistance is important. It won’t be easy, but I can guarantee that you’ll love how skinny feels!
Summary: How To Lose Weight
Lastly, one thing that you need during this process is encouragement. Let’s mentor one another. In the comments section below, we’re going to start keeping one another accountable and encourage each other to not quit and to keep going! You can do this. You’re strong enough! I know you are…and so do you.
ACTION TO TAKE: In the comments section below, let us know who you are and that you’re taking the #Lose28 Challenge with us. Go for it!
* Image credit: lululemon athletica (Creative Commons)
I’ll weigh myself tomorrow morning, but I’m around 245 pounds. I plan to lose the 28 pounds in 28 days, but I want to get down to around 210. (So I can wear some of my clothes again!) 😉
Let us know who you are and that you’re taking the #Lose28 Challenge with us.
Charles, you can lose the 28 pounds as well. You might beat me at it, but I am gonna fight a good race!!!! “I can do all things through Christ who strengthens me.” Philippians 4:13
I want to lose 28 pounds in 28 days! I will weigh myself tomorrow(Sunday), and begin working on my eating. I will also begin to exercise tomorrow for 30 minutes and take it from there. The Lord will give me the strength and guidance to follow through!
Anonymous, How did it go for you? Did you lose?
I plan on doing the 28 days course and want to loose 28 pounds.
I weight is 169 pounds now and my goal is to loose 28 pounds in 28 days.
Hope i do my best and achieve this.
Hey my named is Alondra i’m 21 years old i weight 226 pounda and i went to lose weight at lis half of went i weight right know. I will start with the 28 days and see what happenes.
I plan on weighing in first thing in the morning to get my baseline weight. I already know about where I am at, which is about 240. To be able to lose 28 pounds would be a huge thing for me to do. I too would like to get into some of my old clothes, or even better, maybe be able to buy new ones. Very excited to do this, and I need the accountability…Just sayin.
We’re excited to be the encouragement you’re looking for, Vicki. 28 lbs. is nothing. You can do this! You own it! Don’t look back, keep pushing.
My daily exercise plan is to ride my bike at least one mile further than the day before. So last night I rode for 6 miles. Tonight I am going to ride at least 7 miles. I went and bought a bunch of healthy food at the store, to take back healthy eating habits. I always did best when I exercised daily, increased protein to 65% of meal, and carbs to less than 30%, and of course dropped the soda pops and exchanged for water and iced tea. That’s my plan. 8 years ago I lost 70 pounds in a year.
Official weigh in this morning at 238 pounds..
70 pounds in a year. That’s amazing!
Ultimately,that’s my goal again this year. Day 1 went very well for me.
Awesome, Vicki. Sounds like you’re off to a great start! Keep it up!
I would love to do this but both my 21st wedding anniversary and my 46th birthday fall in February. Any suggestions on how to celebrate without completely blowing this challenge?
Go for it, Dutchess. There’s still 26 other days in which to push. And besides, you wouldn’t need to eat poorly for all your meals. Come on, you should join us!
Dutchess, I am doing this too, and I figure we have to at least try. And a couple of bad days won’t hurt you too bad if you stay consistent with your plan.
Exactly!
Today’s the day! My starting weight is 243 pounds. I plan to be under 215 by the end of February.
I have lost 5 pounds leaving me with 161 from the Dr scale, my goal is 140, and to get off completly of insulin, which as you know makes you gain, the Dr lessoned my insulin with the 5pound loss, hopefully she will say, No more insulin for you your weigh will keep your levels right. Has anyone out there been able to complety gone off insulin because of weigh loss? I need alot of encouragement I will admitt to that, I work with “special needs kids 5 days a week , teach Bible in the schools and Sunday school. I am active for my 73 years, but Don’t really excerise need to start. Have a resuced lab that is helping me to walk daily but need to walk further, she had three legs and is learning to slow down to my slower step shes a good dog. Ok enough about me. Nancy
I work in the health profession, and I do know of many people who have lost enough weight with diet and exercise and ended up not having to taking insulin any more.
Awesome. Keep it up, Jeannie. Your on pace for something great!
The morning of day two……..I lost about 1.5 pounds from yesterday. Weighed in at 242. Muscles sore from running and push up’s.
Good for you for making a choice and gathering a team! I don’t want to give too many unsolicited thoughts since I don’t know your recent history or really even your knowledge base; but as a fitness professional, may I encourage this group to ease into activity in order to avoid injury and maybe enjoy it more. (for those who’ve not regularly exercised for the past year +, perhaps beginning with 3 non consecutive days of jogging in addition to the daily walking would be a good starting point with the jog).
Here is an article which includes information from the American College of Sports Medicine. http://bit.ly/15x4q3K
Have a great time in the journey!
Blessings
Do you mind to email me your food menu that you are using and what you eat/when? I must get back to being healthier. I look forward to getting back in shape.
Blessings
Kris
I am needing to looae 27 maybe 30 pounds fast!!!! I need support im so new at thia stuff…I been eating healthy…and exercising a little…today I am water fasting…wanna try this 3 days…I just cant seem to so the calorie count properly…I really need support. ..if I do do this my life will become ill…I gotta live!
I meant loose weight lol
I’m going to lose 28lbs in 28 days! I am MORBIDLY obese and I am sick of this lifestyle! I can do anything with God’s help! Please pray for me as I pray for you!
I want to lose 28lbs in two weeks. I put on 28lbs. I also want to reduce the fat on my butt
Hello,
I just had my 2nd child 7months ago and it’s hard for me to stay on a consist thing like eating healthy and exercising. I want to lose weight to feel good about myself and so my health is better. I will accomplish this lose 28 lbs in 28days because I will not give up and keep going to a healthy me and body. I need advice if anyone can help me get through this. Thanks for your time.
This sounds like such a great idea! I want to loose 40lbs. I get so mad at myself for letting this happen it sort of just gradually happened. It’s so hard to do alone.. Day one is the hardest because I tell myself ” tomorrow can be day one, every day” and I never start!!!
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I’m 31 years old and 246lbs I am going to weigh in tomorrow and begin my journey. I’m done being fat!!!!!
Same here, I feel like my life is wasting away by being fat, i’ve been a hermit for the past 6 years. I want to live again! Good luck on your journey.
I came across this blog by accident when I googled “How to lose a pound a day for 28 days” and thought I would give it a try. You see, exactly 28 days from today I will be boarding a plane for sunny and warm Cozumel for a week of relaxation with the family! Any weight I can lose between now and then will be a plus! I am almost 62 (will have a birthday while on my trip), and today I weighed in at 178.6 pounds. I plan on drinking loads of water (will shoot for the gallon but…wow…), eat protein and veggies, and try to get in some walking. No, I won’t TRY, I WILL! Even though it is -5 here today as a high!! When my son was visiting over the holidays, he downloaded the documentary “Fed Up” and we watched it together. Gives a whole new insight into what we are putting in our bodies. I highly recommend it. Now, to get my cucumber and lemon water! Wish all of us luck!
How is it going for your challenge? I am leaving for Florida end of March would love to do this – I only want to lose 10 lbs but what a great way
Hey, I also have just come across this site, whilst searching is it possible to lose 21 pounds in a month.
I have until the 5th March to lose it, so 6 weeks.
I started diet last week and my start weight was 225 lbs , I’m 31 female 5ft 4. As of today i weigh 218 so that a loss of 7lbs in a week!
I would like to lose 21 pounds to get down to 196lb (14 stone) in time for my trip to NYC.
I feel really motivated at the moment, but i have done in the past and then gave up after the 2nd week and gained more than i lost. The only thing that is keeping me going is the fact that i’m scared i wont fit in the plane seat and that i’m hoping i look less like a beached whale in photos ( i haven’t had my picture taken in 6 years due to embarrassment)
I have to do this!!!
I am trying this! I have been consistently working out for about three months with no weight loss, there has been mussel gain. hopefully this will give me a new start!
Hello all!! I’m going to take this challenge!! I use to weigh 280 pounds and have already lost 134 pounds on my own. I’m at my last few pounds to lose and I need the encouragement to do so. I feel this challenge will be the boost I need to get to my goal weight.
I want to join the challenge my daughter’s wedding is in 28 days!
Hi I am going to do this challenge. I have my 15th year class reunion in 22 days and a cruise to the Bahamas in 28 days. I will update u with my success. So tired of failing…..I have to do this!!! Thanks for the info!! Good luck everyone…
This is a great article! I do agree with a lot of the information in here, but you can have some food that isn’t only healthy if you are able to balance it with your total calories and micro nutrients for the day. This is a life style, something you will maintain for your whole life. You don’t have to completely cut back on some of your favorite foods, just weigh them out and use moderation. Burn The Fat was an eye opening book that teaches you so much about nutrition. I wrote a review on my blog about it because it has helped me so much and I would recommend it to anyone. https://physiquesofgreatness.wordpress.com/
I am really scared. I’m excited, but I’m worried that I’ll just fail. You know? But this was really motivating for me, and I commend you for what all of you have done! Its so beautiful to see people like me go for it. Thanks! This will really help me I think.
Wow! Some really useful, sensible and simple tips. A great read. Thanks for sharing. Here is a great book you can follow to get delicious fit diet guidance at http://bit.ly/1KhqdDv
Hi I’m going to start the 28 day challenge, I’m very excited about this I’m not going to fail!
I have started and stopped weight loss plans at least 30 times over the last 5 years. I have gained 35 pounds since my wedding 5 years ago and I am sick of wishing I could lose the weight. I am going to lose 40 pounds and keep it off for good! I don’t want to be ashamed to be seen in public or turn down social events because I am embarrassed of the way I look. I want my husband and children to be proud of me.