Step-by-step how I lost 50 lbs in 90 days

Hello everyone,

It is that time of year that people make resolutions to get healthy and fit so I wanted to share with all of you a diet I did for 90 days and lost 50 pounds (49.8 lbs. to be exact–damn chicken wings!). I was going to Las Vegas with my friends when I decided that I was going to be there, and wear a bikini for the first time in a long time. I had 90 days from that date, and well, I did it—although it was not a bikini, but it was a strappy, revealing bathing suit that I wore like a Miss America contestant walking to get her crown. I’ll have to see if I can find a picture, but I will share some pictures with you that reflect the changes from day 1 to day 90.

Excuse the leg warmers that was for a 80’s themed birthday party. Haha

Ohhhh…. And I NEVER stepped foot in a gym!

Let’s get this out of the way—I am not a doctor or a nutritionist so if you follow this plan, you are simply taking the advice of a women who did some research and came up with a plan that worked for her. I also offer not guarantees because what you put in your mouth is your responsibility.

Calorie Deficit:

The reason this diet worked for me is because I forced my body into a calorie deficit. We consume calories in the food, and drinks we take in, and each of those has a value in calories. Let’s say you consume 4,000 calories a day right now (which is not hard to do in our fast food, eat what I can get my hands on kind of world), but you only need 1,500 or so each day to sustain your life as is. Your body will store the residual calories as fat, which causes the increase to our mid sections, our backs, our arms—you get the picture. So, when a calorie deficit occurs there is a shortage in the amount of calories consumed relative to the amount necessary to run the functions our current body weight requires. You are not going to eliminate the function of your body or anything, you are eliminating the access calories that you do not need. Thus, forcing your body to utilize the fat that you had stored before by having a over abundance of calories. It is like a check book for your body, you have 1,089 calories or dollars to spend each day, (or whatever is determined for you, your current weight, your time frame for loss etc.) and how you “spend” those calories per day determine how much weight you lose.

Optimal Calories for the day:

Now, you will have to determine what your optimal calorie intake is for the day, in order to lose the weight you want to in the period of time in which you want to lose it. There are many fitness apps out there that can help you. My favorite is “lose it” by fitnow.inc—the app allowed for me to:

–plan my meals for the week

–it told me the optimal calories for me to lose the amount of weight I wanted to in the time I wanted to

–I could scan items at the store into the app for later use, or to find out how many calories were in the item if I chose to eat a larger or smaller portion

–I could plan my exercise for the next day, to accommodate for the food I planned for that day

–Eating out? No problem, it has many restaurants in the app already that you can choose foods ahead of time

–Exercise was easy to add, my morning workout of T25—25 min high intensity workout was already in the app

–If you cheat the app….you are only cheating yourself!

Utilizing the app allowed me to remain accountable, but it also became a fun thing for me, I wanted to “beat” myself and see how low I could get my calorie intake for the day, I was still getting all the food I needed but I was working it off and causing my body to eat the stored fat! It was a game I played with myself. I loved it.

The best calorie deficit is one that allows you to reduce your overall intake of food, and promote steady, healthy weight loss and not, cause you to be hungry, grouchy, or feel resentful towards your plan. If you follow the plan and make modifications to your plan as you see fit, you can see results. This is the bottom line of dieting! Be in a calorie deficit and workout, that is how weight loss works. No tricks, no gimmicks, —it may take you 120 days, a year, or more but doing it the right way is the only way. I just want to show you how I did it.

Legal stuff: This is not guaranteed to help you, there is no guarantee from me, this blog or any of the site, apps etc. that I will reference that you will lose weight—it is on you!!!

THE PLAN:

First thing in the AM:

–Most fitness blogs and people I talked to told me to do this first thing in the morning:drink 8oz of water as soon as you wake up to start your metabolism, I did drink a little water, but I did find that drinking too much made my stomach upset during my workout.

–Workout in the morning so that you do not put it off later!

Morning Workout:

Like I said, I never stepped foot in a gym… and I didn’t. Remember from my other blogs I am a big routine person, I like routines and they keep my over motivated mind at ease.

6:00 am Wake up

–Get out of bed, immediately to the bathroom to do all the necessary post waking up stuff teeth, bathroom etc

–Put on workout clothes and sneakers right away, this was a psychological thing for me, it was like “ok, we are doing this!

–Head to the kitchen drop a small hand full of cashews, other nuts, high protein granola in my mouth.

–Drink a small glass of water and get my water bottle out of the fridge

–Head to the living room

Favorite exercises:

–T-25! If you have this and have hesitated to use it. Don’t be, there were days that I did not want to workout at all, but I just did the modifier, which is slower and less intense, but I was still moving. Most days I did video #1, and never moved onto the other ones… just being honest that first one was a doozy.

–I purchased a membership to daily burn, which I could chrome cast to the tv from my phone or do it on my laptop, tablet whatever. Which was nice when I had to travel for work or go on vacation, I could still work out, and I did!!! The nice part is very few of the workouts on daily burn require any equipment other than your body.

–Beach body video’s– some days (Saturday’s mostly) I would do a T-25 then a beach body Yoga especially if I had chicken wings on Friday night. =) Olivia liked to jump in on these workouts as well.

Remember, 30 minutes before you work out eat something light.. not heavy so the blood will stay in your muscles and brain to keep you from getting light headed.. if you eat heavy you will send all the blood to your stomach and will be tired and probably woozy.

–EAT BREAKFAST every day!! So many people say they skip breakfast, but in order to make this work you have to eat several times a day.

–Drink at least half of your weight in ounces of water per day (ex: weight 160 lbs.—drink 80oz of water)

–Some sources suggest taking a fat burner and supplements for energy, I found fat burners gave me the shakes, so I did use the GNC women’s pack minus the fat burner.

–Drink a protein shake at least once a day to get extra protein, however, remember that it will have calories so account for that.

My favorite protein shake recipe: (use a magic bullet or a ninja to make your smoothie and then you can take the container you made it in with you.)

1. Roughly 1 cup of spinach or other leafy green like lettuce

2. Water and ice or just water

3. ½ banana

4. ¼ cup frozen raspberries or strawberries

5. 1 scoop of protein powder

6. Any other kind of green vegetable or carrots—I usually used something that was about to go bad so it was not wasted

7. ¼ cup of peanut butter or less if you choose to reduce the calories

Blend until smooth —remember to use the fruits and vegetables to your liking but each one has a calorie value, so you have to account for that and the protein powder so find one with the smallest amount of calories, but the highest protein. I used “Pure Protein” I found it at Wal-Mart, Wegmans, really all over, it was the cheapest and had 25 grams of protein in it per scoop of powder at only 150 calories. There were days where I knew I was going to have to skip my workout in the evening or whatever, so I would use only the protein powder, ice, water and maybe spinach.

Post workout: 6:30am

Making that morning smoothie

Head to the shower, and drink the smoothie while I got ready, or I let it sit in the fridge until I was ready to go to work

I suggest you drink it right after you make it.

My breakfast: around 8-8:30 AM

½ cup plain oatmeal

2 hardboiled eggs (just the egg whites)

Weekends—or busy mornings I will make a protein shake

Tea or water

10:00 AM snack

Good Fruit—most likely something from the zero calorie list below

Or Luna protein bar

Or GNC lean shake meal replacement

Or Cottage cheese and a fruit

Or Celery and peanut butter

Lunch:

3oz protein—most likely chicken

2 more eggs, these you eat the whole thing, white and yellow

Usually a spinach salad with cucumbers, sweet peppers, chicken and raspberries

Another Fruit or Vegetable

Cheese stick

2pm Snack:

Same as above one or the other

Or Plain rice cake with 1 tsp almond butter

Or Granola

Or ½ cup strawberries

Or ½ grapefruit

Or GNC Lean shake meal replacement

Evening Exercise: Remember I had a time table, so I wanted to be a certain weight by a certain time, so you can do this if you choose to.

— I worked out at night either another round of T-25

–When Oliva had swim lessons, I would swim for an entire hour—by that way that burns 750 calories of my 1089 so, I was in a calorie deficit

–Go for a walk

–Walk beside Olivia while she rode her bike

–Whatever you can or want to do to be active

Dinner: 6:00-7:30 pm

Eat from the list below plus high protein meats

Watch your portions

Snack:

Fruit or a sugar free popsicle

Nuts

Flavored water:

Drink water all day. No Soda, no alcohol, no high calorie fruit juices

I did drink soda, and had a beer or two on Fridays, just remember everything has a calorie count so it adds up if you do not watch your consumption. You can have it, just work out harder the next day.

Water Ingredients:

Lemons

Cucumbers—so refreshing

Mint—I stopped using this as it broke down too fast in the water

Make sure you eat ALL the following during the day

4 egg whites (two with breakfast and two with lunch)

High protein foods

Foods with good carbs—fruits and vegetables

Additional thoughts:

Go online and read fitness blogs to stay motivated and learn new tricks. Popsugar, popsugar fitness, skinnymom.com, fitness pins on Pinterest, blogs, you tube videos etc.

Eating healthy is expensive!! Shop at places like Aldi, and Sam’s club for your fruits and vegetables

–Aldi also has great high protein bars, and granola to put on your oatmeal if you feel like having it

–Do not deprive yourself! If you want something eat it just know that the scale will not move… and that is okay! Just determine if the food you are putting in your mouth is worth having to work out harder tomorrow.

–As long as you stay within your allowed calories for the day and exercise you should see an improvement

–Do not eat things that you know you should not!!!

Remember, 30 minutes before you work out eat something light.. not heavy so the blood will stay in your muscles and brain to keep you from getting light headed.. if you eat heavy you will send all the blood to your stomach and will be tired and probably woozy.

–EAT BREAKFAST every day!! So many people say they skip breakfast, but in order to make this work you have to eat several times a day.

–Drink at least half of your weight in ounces of water per day (ex: weight 160 lbs.—drink 80oz of water)

–Some sources suggest taking a fat burner and supplements for energy, I found fat burners gave me the shakes, so I did use the GNC women’s pack minus the fat burner.

–Drink a protein shake at least once a day to get extra protein, however, remember that it will have calories so account for that.

This is what you should eat after 6pm but nothing after 8pm

I do realize that everyone’s life is different so if you have to change the times, modify the plan do what works for you!

Drink:

–Water

–Tea w/ no sweetener—if you have to have sweetener investigate something like Stevia

–Diet soda if you can’t kick the habit

Plus you can have 3oz of any of these

Chicken Beef

Turkey Seafood

Pork

Butter on the veggies– but just a little

The foods below have a negative calorie count— so they will help digest the 3oz of meat.

These foods are crucial—the “calorie cost” for putting these foods in your mouth, and them going through your system are zero because the calorie content is burned off simply by it going through your system.

NOW, there is a disclaimer to this—you cannot eat an entire bag of oranges, or strawberries, or any of the foods on this list and expect them to still be zero calories. I would stick to what you think is appropriate and then cut that in half again.

Or, just use your app to track and determine how much of it you can have.

I really hope that this is helpful, please send comments if you have any questions, I will do my best to assist you.

Much love & respect,

@mber

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10 thoughts on “Step-by-step how I lost 50 lbs in 90 days

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  1. This is really helpful information and knowing you personally, I totally trust you put your heart and soul into this! I’m excited to try this for 2019 – thank you!!

    Also – there are excellent ways to incorporate YLEO’s into this regimen, one way especially is with Lemon and/or grapefruit and peppermint YLEO into the water for extra added detox, digestive support, appetite control and yummy flavor! Also we have a really awesome pea-based protein powder!

    Oh and the leg warmers – they’ll never go out of style in my opinion. Just awesome! Being back the 80’s!!!

    1. Thank you Timnema– this is a very good point about Young living essential oils and how they can be utilized in the process of losing weight. It could save someone a great deal of money from buying fruits if they utilized the oils instead. love it.

  2. I am guilty of not eating breakfast in some days as I am afraid I might be late for work. This article covers all the necessary thing needed in order to achieve an ideal body weight. Thank you for sharing this comprehensive article.

    1. Thank you for your comment Sharon, take breakfast along. Two hard boiled eggs and a bag of cantaloupe should be sufficient. Planning the night before and putting everything in the fridge, ready to go the next morning will also help.

    1. Thank you Kathy! It really is not that hard to do, I just took the best of all the diet plans and researched the calorie deficiet process. Good luck and let me know if I can help

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