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4 Steps to Lose 20 Pounds In 3-to-4 Weeks
Hi, Today is my 3rd day of this diet. I have had similar results when I shook off some eating rules and paid more attention to macros. If I was going out to dinner, I just had a bowl of soup at lunch. I have change eating habits and exercise every other day. Keep in mind that this can be a long process and try to get your feelings of success from sticking to your plan rather than the apparent lack of physical results. I was thinking about upping my cals to a day for a week or so?

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Because you are a growing person and within your weight limit, we do not recommend dieting. Alena, do not go below 50 kg, it depends on your hight, but generally when you're still in puberty trying to loose weight when you're already clearly not overweight can severally damage your body. Also when you're so young your body burns way more calories than an adult body. Eating healthy and exercising is good for everyone, but a calorie restricted diet is not good for you until your body is fully developed around 18 years old for girls, and 20 for guys.

I am 4'11" in height and 34 years old. I weigh lbs. How can I loose this 12 lbs and be lbs? It seems I reached my rock bottom, their so called "plateu"?

It is hard to give suggestions without knowing your health history and diet assessment. Also your BMI is within a healthy range so I wouldn't necessarily recommend you need to lose any weight. Try keeping a food diary to bring more awareness to your eating habits and switching up your workouts. The body can get used to the same exercise over time and needs a change to see a change in results. Hi ReneeR, Thank you for the wonderful suggestion..

I would probably need to change my exercise routine every second week and maybe my eating habbit. Planning to really loose my stubborn 12 lbs now its up to 14 lbs. I really find it hard to avoid in eating junk foods like chips and cola I can not wait to see, and taste, and cook this for 30 days with out my man knowing he is on diet and then add it to my intense workout routine and his sitting on lazy boy Hi, Some of your calories are totally incorrect.

For example, 1 cup of brown rice has closer to calories, not the you have shown. Angela, good for you! Make those sneaky substitutions for better foods and your man won't know it. The calories are correct.

Perhaps you are thinking of 1 cup of uncooked brown rice. That will be much higher in calories than one 1 cup of cooked, edible rice. A calorie diet plan should only be attempted with a skilled dietician overseeing your efforts.

It is impossible for you to get enough micronutrients in your diet long term to sustain this level of calories for more than a week or two. Anyone on here ever heard of starvation mode? Google it and educate yourself.

If the body is calorie starved for too long including more than about 45 mins to 60 mins of 1 workout it will turn to your muscle mass over your fat stores. This in turn slows down your metabolism as each pound of muscle lost is 50 less calories per day you can eat without gaining weight. The men and women in those magazines are "real" people, not starved waifs like in most magazines.

The lowest the average height female 5'3 to 5'5 eats and this is when training for fitness competitions is calories per day, again under strict supervision of a dietician. Hi Tristan, Great comment and information.

Anytime anyone goes on a diet it is smart to be under the supervision of a dietitian or at least discuss with your doctor beforehand. Everyone has different caloric requirements which can change daily. However, feeling hungry all day or starving is never part of a healthy diet plan.

Drinking plenty of water and tea can help curb appetite. Also, feel up on low calorie high nutrient veggies and snacks in between meals if you are feeling hungry. Reaching your weight goals should be about adding things into your life - energy, health benefits, and a slue of different nutritious foods! How many calories are in coffee? I don't drink coffee or tea, so it there anything I could substitute it with?

There is any substitution for nuts? Im alergic to them so i want to know ifthere is other foodthat i can use. Hi im 15 going to 16 in Your email address will not be published. The Calorie Diet Plan A calorie diet plan is a great way to efficiently lose weight. The results can usually be seen after a few weeks of dieting.

What is your one meal like? The great thing about this is I eat what the familiy eats. Mostly meals based around meat, chicken or fish, with either potatoes or rice, and vegetables. It would have killed me to wait a whole day just to tuck into a bowl of salad and mung beans. There were some days I got greedy and that slowed my progress. Hi guys, there is a very nice forum for us one meal eaters, it is Edit: I started this diet few days ago and I feel great!

David if you know of any or if you can start one please post it here on your blog I check your blog regularly: Thanks for clarifying about the forum I posted and not just deleting my post or ignoring my comment, it was very nice of you! Actually, I think the spam is limited to the General Discussion board. It looks like a promising forum with some nice people!

Thanks for the great blog. I tried something similar, though a bit more drastic as I only ate one meal—but also a very light meal—a few years ago with great, fast results. I am now married, 34 yrs. I just re-started this diet—this time not drastic like before—with the one free meal in the evening, and I know it will work for me.

You are rewarded by eating your favorite meals every single evening, and because of that, unlike other diets, this diet is sustainable. I think that is likely something promulgated by people who freak out when they feel one bit of hunger and cannot deal with it. Or perhaps it does work to keep your metabolism going, but the fact is that severe deficits also work, and the one meal a day without a drastic deficit, works great too.

To me, a calorie is a calorie, and so long as you have a deficit, you will lose. And besides, I find it easy to eat one meal a day without getting hungry. But I also found it way too hard to eat rabbit food multiple times a day for six days a week with only one or two cheat meals on the weekend. And that is frankly IMO a sad way to live given the social emphasis placed on food, the environment we live in which encourages eating, and all the temptations out there.

Its mental torture to watch this and a diet killer. So this one meal a day diet is the best of both worlds. Eat what you want once a day and still lose weight.

And over time, for those who feel inclined to do so, we can make changes to the types of food we eat. Maybe you feel the same way, but for me it was more important to do something about my weight, see some results and feel good about what I was achieving. I may do that at some point, but for now, I find that my priority is to lose the weight first, however I can do that, and this kind of diet has allowed me to finally stick to weight loss plan.

I am sure the health benefits realized by losing several pounds will be good. Not exactly health food, but I lost a bunch of weight and the doctor actually shook my hand because my blood pressure and cholesterol had also improved dramatically, even with tacos and burgers!

I think its important to realize that not every diet is for everyone. For me, this is what works. For me I wanted something close enough to my normal diet. I keep seeing stories about people who change what they eat radically in order to lose weight only to go back to their old diet and put the weight back on.

I think that if the beer is ice cold it has fewer calories. Or maybe it was just a dream. I know this is once a day, but I decided to do breakfast and then dinner. I used to be so skinny and then my 30s hit and my weight has crept up and up. Daily walks with my dog of miles have done nothing to help me lose, lifting weights at the gym did zero.

I would break down calories into little chunks thru the day — calories here, there, and then I would be so hungry at dinner I overate every time. Breaking down between 2 meals though is definitely easier, and I like that I am letting my stomach have a rest. How can it be natural for people to eat every 3 hours?

Do we really believe that back in ancient Rome or Egypt people were carrying around food to nosh on thru the day? I have an app called myfitnesspal on my iPhone and I use it to track my food and exercise. I wish I had thought of doing this sooner. I trained myself to want food at certain intervals, get hungry, etc. This book gave me the insight I needed to see this thing through and re-train myself.

Eventually I was able to transition to one meal. If two meals works best for you, you should definitely stick with that. Most of dieting is mindset, breaking old habits and forming new ones.

A week ago I was According to myfitnesspal log I have had a calorie deficit of calories below my calorie limit every day. The idea to treat lunch as a small snack instead of a meal is a good one. I had to force myself to eat and felt even worse.

The vacation may be an interesting challenge for you but you can definitely come out the other side better off. You have it right about the snacks. Snacking is dangerous for me, I have to be so careful or the flood gates open. Its David from May in the post up above. What I wanted to say was congratulations on the successful weight loss. Even eating one good meal per day is not as easy a diet as I thought it would be! I thought it was going to be easy for me to stick to the diet, but I deviated from it when family came to town.

All we seem to do when they come to town is go out to eat, constantly! So I am back to say I have started the diet once again, about 3 weeks ago, and have stuck to it to a tee this time with no issues and thus far have lost 11 pounds. I seriously hope to remain on it for many more months, and may then ease up on it only slightly and maybe have two meals a day.

I think this is something I can stick to long term. Congrats again to everyone who is successfully trying this and good luck! Well done of dropping the 11 pounds and good luck on getting to your 25lb target. I know from my own experience that it takes persistence and it takes time.

I am trying to lose over a lbs and so far this one meal a day diet is working for me. I have been doing it for 2 weeks and ive lost about 6 lbs. I also incorporate a small snack during the day here are some of my choices fruit,a chunk of great cheese w crackers or a bagel w a little butter n jam. I look foward every evening to a well thought out delicious dinner and sometimes i have dessert,maybe x a week. I also drink alot of water and do some light walking about 10 minutes most days.

And my love and obsession with food is now geared towards that 1 meal which now seems alot more satisfying then 2or 3 mediocre meals. Firstly… well done on losing some weight. Sticking to any diet for a long period of time is going to be challenging, so you have to do it in a way that feels least like a diet. The beauty of eating one meal a day is I ate what I wanted and I ate with the family. It was all very normal. Without a doubt my own progress was slowed down because I refused to count calories.

Had I done so I think I would have lost the weight a lot quicker. I admire your resolve to stick to the plan 7 days a week. I think you can definitely do it. You sound very positive. Just keep trying different approaches until you find what suits you. Thank u for the encouragement ,i will post often and let u know how this one meal a day diet is working for me. Here is some stats on me ,I am 40 years old w a 20 year old daughter in college and im married.

Currently unemployed but looking for work in a bad economy. Thankfully my husband has a good job. I did think about having a cheating day or eating 2 meals at least on the weekends but as i went along the idea of a really good dinner everynite seemed enough so far.

The first week was HELL ,had to get my body adjusted to eating one main meal a day but with some light snacking here and there like i mentioned on my previous post got me thru it. Once again thank u for this blog its been so helpful and i also like your house cleaning tips. A small snack can cure the first in minutes, but to cure the second I have to wait a whole day! Glad you liked the house cleaning tips! Hi david Just wanted to share that i slipped off plan by eating leftovers and snacking over the last few days.

I know the one meal a day plan does work because i did lose some weight when adhering to it. But found myself struggling a bit of late and would gladly appreciate any advice or tips on how to get back on track and succeed like you did. Just trying to regroup and sharing my experience thus far honestly………. You have a desire to change and with that as your starting point, really good things can happen! Two meal with one of them eaten late evening, like suppertime, also works very well for me and I sometimes slip into that routine when I get bored with just one meal.

It took me far too long to lose the weight and I could have done it much quicker had I created a tighter structure. It was more of a casual desire — and sadly that;s not enough to carry you through the tough times! When I started out on this I had some very powerful reasons to want to achieve my goal.

There were times when the reasons and the feelings associated with them faded, but I always found I was able to tap back into them.

Let me know if it makes sense… maybe I could clarify a few bits? Just know that what you want to do is possible and that you can do it. If it takes you a little longer than most, so what? You just do it your way and in your own time. One thing that I have started doing is fixing my One Meal early in the day so it is ready for when I eat at 3pm. I browned a bunch of lean hamburger, put all kinds of spices in it and had it ready for my teeny little whole wheat bread.

I am watching my portions, but I am not counting calories — I know it is somewhere in the vicinity of calories, but I am very satisfied after the meal. This had worked for me too. Have they never seen people in famine? People in the old days used to eat twice a day. And in Theravada Buddhism, monks may only have one meal a day before noon, and that was considered the middle path half way between 2 and 0. It can be done! Hi david I read your reply very carefully and i reread your original post on the one meal a day plan that worked for you.

Like you im not counting calories and all foods are allowed when having my one meal usually i have it in the evening. The one trick that was working for me was that i would make sure that 1-meal was really tasty or something i really looked fowrard to eating for example a nice cut of steak w a baked potato and veggies and a nice dessert like a slice of chocalate cake.

Very yummy indeed and when having hunger pangs during the day from not eating knowing what my evening meal would be sustained me. After thinking about your reply especially the comments that im in the early stages of my weight loss plan im taking your advice on fine tuning what can work best for me. I agree with you on trying to make this diet not feel like its a diet ,and to m ake it as close to my normal and still giving me results.

I just need to figure out some ways during the day until dinnertime how to cope when i do get hungry and if i do allow myself a snack,how to keep tasty yet damage free….

I strongly love this one meal a day plan just need to find the best way to make it sustainable for me looooong term.

If any readers of your blog also can share tips ,ideas or light snack suggestions that get them thru the day that would be appreciated big time on my part. I saw you drank tea alot during the day but i am not a tea or coffee drinker.. Again thank you for this blog ,hope you get alot of sponsers because it is very informativ for people like me….. I think maybe you have something like that in mind for yourself? I tell myself that the hunger is a good signal and that if my body really needs energy it can get it from my fat stores.

When I feel hungry it reminds me that there are others much worse off and if they can go without food for days, then I can certainly manage it for a few hours. At the moment it suits me to have one main meal slightly smaller than I would usually eat and then a good sized snack of something awesomely tasty just before I go to bed. The thought of doing that keeps me going all day, and means that I can put up with small bland snacks for the rest of the day.

I like how you say the snack is to fight off hunger pangs and not to have a pleasurable experience. I am back from vacation and ate waaaaaaay more than once a day. I plan to wean myself off the morning smoothie perhaps save it for dinner, since I love it so and replace it with an apple. I hate every kind of apple, but they are very nutritious and have lots of fiber. That will fill up my stomach and I can get on with my day and not worry about food until dinnertime.

Yeah, this holds true for me too. On the days between the high-days and holidays I tend to work a bit harder to put in a calorie deficit. Having the apple a day works well for me, but if you like your smoothies, maybe you should stick to having them?

Snacking at other times in the day is fine, but of course the trick is not to continue eating. The snacks are definitely functional. This is what I am aiming for! I am healthy-ish now, no ailments, I want to stay that way. As of tomorrow I am going to do it and keep my own little blog. I like what you did with the belt, I have a pair of jeans very sexy ones that i want to get on and done up!! Well done and love your site x. The one meal a day thing is a bit of a mad idea, but it can be adapted to suit your own needs and modified as you go along.

The lunch crowd… the Italian food… but on the other hand, those oh-so-sexy jeans! Being a dad does that to a man. Gone were my days as a single guy who ate a light lunch, ran miles at night, and then gorged on a pound of beef with no carbs at around 11 pm with a beer, resulting in a reasonably fit physique for me.

With a wife who cooks good meals and a baby and a lack of time to exercise, I gained a LOT of weight. Add to that the fact that a heavy lunch made me sluggish at work, and then I decided I had to go to extreme measures. Thank you for that. So two weeks ago, I decided to begin. I immediately lost weight by the second day of doing this. That first week was good. This resulted in me making a slight gain in weight.

But my question at this point is this: Cheating is creeping into my day and the small cheats are really starting to add up. But… if you got some early results with it, it might benefit you to return to the way you were doing it when you got the results, i.

Down from several weeks ago to as of today. Not as fast as I would like, but how can one complain about losing a pound a week after so many weeks? And 2 I am worried about what will happen when I re-introduce lunch to my diet.

Will I regain all this weight? What I do now is drink coffee with Equal for breakfast and another for lunch. For dinner, I take buckets of vitamins as well as my cholesterol medicine, then I feast. Now doing this HAS resulted in a much-needed weight loss.

But am I wrecking havoc on my body? Regarding the second issue, I will be the first to admit that I am mentally addicted to the idea of lunch. But I sure as heck would like to have it!

I mean dinner on a two-meal-a-day diet will still be big like it is now. Nothing else was working, not eating three healthy meals a day and not running long distance several times a week. If two meals a day is shouting out to you as the way to keep it sustainable, it has to be worth experimenting with for a while.

I definitely liked two meals a day and I did lose some weight doing that. I really really need to lose at a minimum about 60 pounds. If I do get hungry, I would pop in a few grapes, or two or three crackers.

I am going to now track weight loss and see if I cant get a little slimmer with one meal a day and some excersize. For instance, I just did a Jillian Micheals workout and I can hardly walk…I cant do this for thirty days……id die. It might not fall off like some of the other fad diets like the atkins diet, no carbs what-so-ever but it may come off.

And, like you I would prefer people I know, not to know I am on another weight loss kick. It will be interesting to see if it works for me as well as it has worked for you.

On a day to day basis tracking weight can be tough but you just have to have faith that as long as you stick to your eating plan the weight will come off. I can really relate to you wanting to keep it to yourself. Adopting this as mid to long term lifestyle change helps. Please let me know how you get on!

Brooke Good luck to you and I believe you can do it! I have tried every diet there is, practically, none of them worked. I am soooo determined this time. I have about 40 lbs or a bit more to lose and then I am going to have to firm shore up the devastation I have caused. Boy oh boy is it gonna be some work. On week one, I was seeing a daily loss result on the scales but annoyingly it seems to have stalled for the last five days. I lost about two stone over the course of a couple of months doing a low carb diet but have since put it all back on.

You are doing so well! They lie big time! It sounds like you have a good thing going on there. Having a wider window during which to eat sounds like a great way to do it. I found it so beneficial in that it gave me something to look forward to.

I knew I was in it for the long haul so it was motivation for me to be strict throughout the week. There are conflicting arguments about starvation mode and plateauing. Which is largely why I stopped weighing myself and trusted the feel of my waistband and the view in the mirror and later, the tape measure. Thank you for the reply. The scales showed a difference of 3 lbs in two weigh-ins within 10 seconds of each other today. Time to ignore it!

I refuel at 20, so I should be fine. Would it be between or lower? One of the biggest favours I did for myself with this diet was to ignore all the conventional wisdom about starvation modes and the like and I just got on with it.

I got to a point where I started to doubt almost everything I read and wanted to see for myself. I go for about calories on my dinner plate and the other comes from the dessert and any snacks I eat during the day. I use a small dinner plate and fill it to the edges.

Some days I over eat, some days I under eat. Anyway, your plan to leave it for two weeks feels like a good one. Thank you for the calorie estimate. I managed to sneak in a bag of chocolate popcorn yesterday and justified it. I won the battle with the Curly Wurly.

I gave the wretched thing to my wife and she ate it. Not too fast and not too slow but still allows you some room to manoeuvre. I find that I often learn more from my failures than my successes. Fantastic read and just want I was looking for. I took part in the fasting period of Lent earlier this year and gave up eating two meals, so just had the one in the evening. I made sure my evening meal was small to medium size and as I stopped feeling hungry, my meals got smaller.

I would also drink green tea with some vinegar and honey in it which helped suppress my appetite after dinner. I did not weigh myself, but I knew I was losing weight because my clothes were getting much looser.

I also worked out times a week. I enjoyed eating once because I could have small meals and still have my favourite biscuits or even some chocolate after my meals. I felt good about myself and had so much energy. Due to developing a chest infection second time around, I stopped eating once a day and started eating times and even started eating bread which is like kryptonite to me…….

I love it, but it bloats me terribly. Needless to say my clothes have gotten tighter. I want to start back because eating once a day is liberating for me. I do need to ask, is it ok to drink cups if coffee with sugar, no milk or cream? Regarding the coffee, I think one of the best things about this diet is that you can adapt it to suit yourelf. For me, the tea with whole milk and one sugar got me through the day.

It gave me something to look forward to and kept me from raiding the larder. I set out on this diet partly as an experiment to see if I could prove the conventional wisdom wrong — and all that I can tell you is that I have indeed gained some muscle. There are some pictures here from my 10, push up challenge. He might be right to suggest that your results might be better if you chose a more optimal approach to dieting, i. Third world body builders put on massive muscle on dreadful diets. I was thrilled to receive a reply from you.

Still going strong eating once a day, but having some difficulty establishing a cut off time for not eating. Want to have my dinner between 6pm and 8pm and never let anything pass my lips after that. This seems to be an ongoing battle. Any words of advice?? It is indeed a battle and one I still have to fight. I finish with something sweet, like a piece of chocolate. I drink a coffee like I would at the end of a meal at a restaurant it signals the end of the meal.

I get straight out of the kitchen and do something else. I tap into some negative ot positive thoughts whichever has more pull at the time emotions drive actions.

Thanks for the tips, David. Will shorten the window for eating to an hour and then find something to occupy my mind and time. Things still going well and I am finding it easier to stick to this and the hunger pangs are becoming more easier to manage and ignore.

I re-read your blog and have only just seen that you had two meals on the weekend. Did you find eating two meals on Sunday make eating one meal on Monday more difficult? Yeah, I eat two meals on the weekend. Because the weekend is about family, so I like to sit down with them at lunch and eat with them.

Because two meals will pretty much be my lifestyle when I reach my fat loss goal. Eating is a joy… why deny it? It requires practice and practice often brings failure. I failed a lot to begin with, and I fail less often now. I just kept the long term view that I would eventually learn to deal with it… and mostly, I have. When I get it badly wrong, I start over again the next day.

Trial and error, refine as you go along. I swear it took all of 1 or 2 mins the first day to eat all my stuff. Five minutes the second. I will try harder to slow down. This was one of the most intersting post i have read up on about one meal a day diets.

I have read them all,but this one really caught my attention. I have always tryed this way of eating but never made it past friday after starting monday. Every thing you wrote about really made since to me. I like what you said about eating one morsel extra would just send you off to eat more and for me im better off not to eat often like most diets require because id just over eat.

I need to do this for me and my marriage my husband never says anything but i know my weight holds us back from going out and doing activities because im so self consious, im gonna try this concept and let you know how im doing. I believe your post will inspire many people. Do this for yourself. Do it for how it will make you feel to have achieved a small step towards your goal every single day.

Make yourself happy first and that happiness has a way of spreading. Your husband will start to see you differently — more because of your state of mind than anything else.

See it as a long term thing but also something where you get to win or succeed every day. Hi David I am so inspired by this whole website!!! Actually, I started out first with intermittent fasting to gain the control of when to eat.

I did only one 24 hour day to challenge myself. But I knew sticking to not eating at all, for several days was not my cup of tea. And when I did start back eating I over ate every time so what weight I did lose I gained back and more. In one week I went from lbs. One day at time. But when u said scales can lie. The jeans is a perfect Idea!! I think that the bottom line is that in order to loose weight, you have to eat less calories than you burn. Unless you want to exercise A LOT, you have to decrease the amount of food you eat.

I like eating good food pizza, fried rice, bacon, etc and I like feeling full, but I can deal with hunger, so one meal a day was the obvious diet for me.

By the way, I once lived on nothing but MREs for 2 months and lost 20 pounds as a result. Hi Lucy, thanks for sharing your experience. Your own results are fantastic! For anyone who really struggles with hunger, then I guess meal replacements would be a good option!

I found your site because I just started this diet and went looking for others trying it. Like you say, the type of diet working for every individual probably varies. I know it works for me because I did this ten years ago and lost 20 kg in 4 months, from to This suited me at the time as I could eat at a restaurant next to my workplace and as I then lived alone I could have soup in the evening.

This worked so well because I promised myself I could have three courses everyday if I wanted: Soup, main course and dessert. Which I almost never did but I could if I wanted to. If I was going out to dinner, I just had a bowl of soup at lunch. I think this is an ideal diet for me as there is only one rule. No counting, remembering when to eat next etc. Anyway, I got overweight again so I want to use this method.

I started out yesterday at It will be interesting to see how this works out now. I could easily see myself eating a chicken salad for my evening meal during the summer at least. I have been toying with the IF lifestyle and doing loads of research for a while now. On Thursday I started the 1 meal a day approach and you know what, I lived! Granted I have only done 2 days with 1 meal per day as, like you I plan to eat lunch on the weekends.

I lie to eat big meals, my husband is a fantastic cook. I love wine as well! I used to exercise hours and hours a day just to maintain my weight. So one meal a day for me it is. I turn 40 in September and I want to be on my way to my ideal weight then.

I started drinking spirulina powder with water this morning. It tastes like pond water which I guess it is actually. It works better for me this way. Kgs are fine by me.

I used to do Judo when I was younger and less broken and the weight categories were in Kgs. And now at the end I realise that the Last reply is from yesterday!! I once did this kind of diet, but unknowingly. I lost 15 kg in only 3 months. Well, today was my First day. I plan on taking a Cup of tea with milk and sugar, If i feel weak. Sorry about the kg and cm, German influence. Yeah, this is a great thread.

There are lots of great comments and perspective from others who are trying to make this diet work. Some are definitely doing it! I am 19 years old going on 20 soon.. Smh yeai know almost 6 years. I would say that I need to lose a GoOd pounds. Which just resulted me losing Muscle and not fat. Because when I stepped on the scale I would weigh lighter than before ….

I strive to get to the place you are cause my physical appearance is now becoming apart of the depression. I know the only way is to get started I just wish I could keep it going. I always have trouble with my weight every since i had my three children. Now it's time for me to lose the weight and keep it off i weigh and im 5'4. What is the best plan for me? I have arthritis in both of my knees also. Plain English muffin calories plus two scrambled eggs calories , Egg McMuffin calories , Sausage Breakfast Burrito calories , or 1 low-fat apple bran muffin at McDonald's.

Croissan'wich with Egg and Cheese calories. Skip the sausage option on this one; the meat adds another calories.

Western Egg Breakfast Sandwich calories. Note that all breakfast sandwiches are between and calories -- a touch high, but not bad. Subway Veggie Delight 6" sub, and 1 can diet soda. Four Chicken Tenders and a small order of onion rings.

Any "7 Under 6" sandwich. The moment you add mayo, oil, or cheese, the calorie count starts climbing. Grilled chicken sandwich or DQ Homestyle cheeseburger. Tender Roast Sandwich without sauce. Two Original Recipe fried drumsticks or two wings. Light Grilled Chicken sandwich. Quarter-pound skinless white-meat chicken calories with butternut squash calories Calorie Snacks 2 small bags of popcorn. A pack of nabs. Boca Burger Vegan original on a bun with 2 pieces looseleaf lettuce, 1 slice tomato, and 2 Teaspoons ketchup, and 1 c steamed spinach with 2 Teaspoons reduced-calorie margarine.

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Adrian Bryant you start here May 23, Reena Hi my name is Reena,29 years old. Please help May 22, Adrian Bryant go here to lsoe belly May 22, Adrian Bryant start here May 15, Lindsey Hi Adrian, I'm 5'8, 49 and pounds and have not been able to get under pounds in years. Adrian Bryant this will take you to May 15, Adrian Bryant maintain with any of these plans April 13, Adrian Bryant anybody will lose off of if they truly track calorie correctly April 09, Adrian Bryant what is your current weight and height and are you ONLY rinking water and eating fruits?

Caroline Montanez I'm 21 yrs old and now weigh lbs. Adrian Bryant you can easily do that with any of these plans you just need to use the best one for you that you will stick with. Angel I am 53 weigh pounds at 5'2" I need to lose 20 pounds quick start to begin weight lost. Adrian Bryant use this emergency weight loss plan here April 03, Adrian Bryant start here and what type of workouts do you do April 03, Adrian Bryant use this plan March 26, NewB Hi Adrian, on the emergency plan, am I supposed to fast everyday or stagger it?

Adrian Bryant no calories during fasting. Pearleona I am 6"3 tall for a female and i weight and looking to go 20 pounds fast before going to play basketball in college March 14, Adrian Bryant use this emergency weight loss plan here March 15, Julia Hi Adrian I am 5'1" and

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