Is it really possible to lose 12 pounds in a month?

Absolutely, it's possible! But it usually requires a committed plan with the right mix of diet and exercise. Everyone's body is different, so results can vary.

What kind of diet should I follow to lose 12 pounds in 30 days?

I’d suggest focusing on a diet that's low in processed foods and high in whole foods like fruits, veggies, lean proteins, and whole grains. Also, keeping track of your calorie intake can be really helpful.

How much exercise do I need if I want to drop 12 pounds quickly?

Exercise is important! A mix of cardio, like jogging or cycling, combined with strength training helps a lot. Aim for at least 30-60 minutes most days of the week, but always listen to your body.

What are some challenges I might face while trying to lose 12 pounds?

Oh, we all have those tough days! Maybe it’s cravings, energy dips, or just feeling like you’re not making progress. Support from friends or a trainer can be really motivating, and reminder that progress isn’t always visible day-by-day.

Can I keep the weight off once I lose 12 pounds?

Definitely! The key is to maintain a healthy lifestyle even after reaching your goal. Keep up with the balanced diet and regular exercise. Also, remember to celebrate small victories along the way to stay motivated!

How to Lose 12 Pound in 30 Days ...

For those of us who are “metabolically gifted” and naturally slim, ** losing weight seems so easy**, really. Eat a lot and spend your evenings in front of TV - and you’ll gain a couple of pounds. Start eating less and join the gym - and in a month or so you’ll get thinner. Sounds fantastic, doesn’t it?

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1. Why It’s so Hard for Us, Women to Lose Weight …

Well, unfortunately, for most of us, this

conventional weight-loss approach simply does not work.

It might work when we are still young, when our metabolism is on its peak and when all hormones are functioning perfectly, given that we are genetically predisposed to be skinny. However, as we age, our bodies get through inevitable hormonal and metabolic changes.

Generous amounts of fat, which women usually start accumulating by their mid-30s, serve as the second estrogen secretor and provide additional nutrients which female bodies need during and after the menopause.

This is why women have such a hard time trying to lose weight on conventional low-calorie, low-fat programs. We are naturally predisposed to gain weight in our mid-life, only to start slowly losing excess pounds after the age of 55.

Well, nature seems to be unfair to us, women. Few of us want to carry additional poundage around our hips and bellies and wait until our “golden years” to shed it off… Is there a practical and healthy solution?

In fact, women of any age can successfully lose weight with a right nutritional approach. The key to get rid of female fat stores is in controlling the production of insulin - the hormone responsible for converting dietary carbohydrates into body fat. Out of the three major food groups - proteins, carbohydrates, and fats - only carbohydrates are not strictly necessary for our survival.

Our bodies can generate ample amounts of energy using just fats and proteins, instead of burning carbs. Traditional diets of many healthy tribes and societies, including the nomadic Mongols and Masai, or the strictly carnivorous Inuit, do not feature any sugar, grains, fruits, or processed foods - the richest sources of carbohydrates in our conventional menu.

2. How We Can Start Losing Weight …

Women tend to be addicted to carbohydrates, and eating less of them seems to make us tired, irritable, and depressed. However, a virtual inability to live without breads, pasta, sugary fruits, cereals, chocolate, sweetened coffee, and other "women's delights" signals that our metabolic control over the insulin production has become damaged. We pay for eating sweets and starches by:

• numerous symptoms of hypoglycemia (tiredness, panic attacks, PMS, mood swings, etc.);
• weight gain even when we are on starvation diets (ever tried a low-fat, high-carb "Grapefruit diet" or "Granola diet"?);
• adrenal exhaustion caused by chronic overproduction of adrenalin and cortisol - the stress hormones that can make us restless and tired.

An average woman, whose proper weight should be 140 - 150 pounds, needs about 60 grams of carbs in her daily menu. Any additional piece of cake, fruit, bread, or chocolate will inevitably be converted into body fat, especially in those of us who are genetically predisposed to gain weight or who are getting through middle-life changes. If we restrict the amount of dietary carbohydrates to 60 grams a day, we'll:

• stop gaining weight;
• have more energy;
• break the vicious circle of carbohydrate addiction; and
• help our body lower blood pressure and triglyceride levels.

However, in order to start losing weight, it is not enough to just restrict dietary carbohydrates to 60 grams a day. A more drastic reduction is necessary, particularly for those who have sluggish metabolism or suffer from hypothyroidism, regular "sugar drops", and chronic fatigue. A dietary regime that incorporates less than 20 grams of carbs a day, combined with moderate exercise (a half-an-hour brisk daily walk, or gym equivalent, is enough) will lead to a steady loss of weight of about two to three pounds a week. While dieting, use the following guidelines:
Foods Which Are Prohibited on the Weight-Loss Program:
• grains, such as wheat or rice;
• starchy vegetables, such as potatoes or beets;
• sweets of all sort, including artificial sweeteners;
• fruits other than lemons;
• all processed foods, such as boxed cereals, TV dinners, or chips;
• milk and light cream.

Foods Which Are Encouraged on the Weight-Loss Program:
• home-cooked meat, poultry, liver, fish, and eggs;
• bone marrow and chicken broth;
• hard cheeses;
• natural butter, extra-virgin olive oil, cold-pressed coconut oil, and small amounts of cod liver oil;
• green leafy and other non-starchy vegetables;
• lacto-fermented vegetables, such as kimchi, sauerkraut, olives, or cucumbers;
• unsweetened, whole-milk yogurt, kefir, or buttermilk;
• heavy cream or home-made sour cream.

*7 ways to help someone with an addiction …

Frequently asked questions

: Absolutely, it's possible! But it usually requires a committed plan with the right mix of diet and exercise. Everyone's body is different, so results can vary.
: I’d suggest focusing on a diet that's low in processed foods and high in whole foods like fruits, veggies, lean proteins, and whole grains. Also, keeping track of your calorie intake can be really helpful.
: Exercise is important! A mix of cardio, like jogging or cycling, combined with strength training helps a lot. Aim for at least 30-60 minutes most days of the week, but always listen to your body.
: Oh, we all have those tough days! Maybe it’s cravings, energy dips, or just feeling like you’re not making progress. Support from friends or a trainer can be really motivating, and reminder that progress isn’t always visible day-by-day.
: Definitely! The key is to maintain a healthy lifestyle even after reaching your goal. Keep up with the balanced diet and regular exercise. Also, remember to celebrate small victories along the way to stay motivated!

3. Amanda's Nut Bread Recipe ...

From my own experience, the hardest obstacle to overcome when incorporating this diet is to give up eating bread. Since grain bread is very high in carbs (about 20 g per slice), it is unsuitable for this weight-loss program. Therefore, I recommend that you make your own grain-free bread, featuring healthy and nutritious nuts, eggs, and coconut oil.

**This bread is: **

• very low in carbohydrates (55 grams of carbs per entire loaf, which corresponds to about 4-5 grams of carbs per a thick slice);
• very high in minerals and vitamins, especially magnesium and vitamin E;
• filling and substantial;
• high in fibre, to help you stay regular on the low-carb diet.

While on the program, eat a slice of the nut bread twice a day, with a cup of unsweetened, creamed tea or coffee. And do not be afraid of piling your nut bread high with natural butter, cheese, or meat!

**Amanda's Nut Bread Recipe: **

Ingredients:

• 2 cups almond flour;
• 1 cup hazelnut flour;
• 1/2 cup coconut flour;
• 1 cup whole yogurt or buttermilk, without sweeteners or additives;
• 4 large eggs, lightly beaten;
• 1/4 cup extra-virgin coconut oil, gently heated until liquid;
• 1/2 teaspoon finely ground Celtic sea salt or Himalayan crystal salt;
• 2 tablespoons liquid honey.

Directions:

• In a bowl, combine together almond, hazelnut, and coconut flours.
• Mix with yogurt or buttermilk and leave, covered, to soak for at least 7 hours.

Soaking is necessary to neutralize enzyme inhibitors and other anti-nutrients which are naturally present in nuts. Soaking in sour milk also pre-digests nut flours, making their vitamins and minerals more available.

• After the nut mixture has been properly soaked, preheat your oven to 350° and add the remaining ingredients to the bowl with nut flours.
• Mix gently just until all ingredients are combined together into a smooth paste, but don't overdo.
• Spoon the mixture into a well-buttered bread pan and bake for about 45 minutes, or until the surface of the bread is golden.
• Cool the bread slowly when it is still inside the stove, remove from the pan, and place into a ceramic or glass dish with a lid.

This bread should be stored in the refrigerator. One loaf will last you for about a week.

4. Your Sample Weight-Loss Menu ...

Morning Cup:

• tea or coffee with heavy cream;
• 1 slice Amanda's nut bread with lots of butter and cheese;
• 1 teaspoon cod liver oil

Lunch:

• 2 soft-boiled eggs;
• smoked salmon (lox) with butter and lemon;
• 1 sliced tomato
• 1 cup natural, whole yogurt

Midday Snack:

• tea or coffee with heavy cream
• 1 slice Amanda's nut bread with lots of butter and cold cuts

Dinner:

• 1 glass red wine
• green salad with extra-virgin olive oil and freshly-squeezed lemon juice
• 1 cup bone broth
• Roast beef with a sour cream and egg sauce
• Steamed asparagus with butter
• Pickled cucumbers

Green tea is always a better option than coffee, however, if you are used to your morning coffee, don't quit drinking it abruptly while switching to a low-carb diet. Giving up both carbohydrates and coffee can be very hard and can cause fatigue, headaches, and other withdrawal symptoms.

5. The Last, but Not the Least ...

If you weight does not seem to go down after being on the program for a week, supplement your menu with:

• The enzyme Lipase (helps break down and remove body fats); and
• Swedish Bitters (improve digestion and facilitate metabolism).

Depending on how much weight you want to lose, this quite Spartan, very low-carb regime should be continued for about a month, or until you achieve your ideal weight (which should not, though, leave you too skinny).

After the program is completed, add more carbs to your diet (for example, an additional fruit and a piece of wholesome sourdough bread) and keep an eye on your weight. If you notice your weight climbing up again, stop eating fruits and grains, return to your basic very low-carb diet, and try to keep it for life.
Other Great Healthy Weight Loss Tips:
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• 23 Healthy Ways to Lose Weight …
• 5 Weight Loss Programs That Worked for Me …
• 10 Easy Weight Loss Rules You Must Know …
• 7 Fastest Ways to Lose Weight … (Top Post)

• 12 Easy Ways Not to Put Weight during Holidays …
• The “Real” Weight Loss Secret of the Stars …
• How to Lose 12 Pound in 30 Days …
• 10 Ways How Water Helps You to Lose Weight …

• 5 Tips on Eating Often and Losing Weight …
• 10 Things You Will Need for Fast Weight Loss …
• 12 Best Ways To Lose Stomach Fat Fast …

Tips on Dieting:

• 5 Best Low Calorie Snacks …
• 50 Healthiest Foods: An Ultimate Grocery Shopping List for Losing Weight … (Top Post)
• 10 Tips on How to Read Food Labels …
• 12 Tips on How to Keep a Food Journal …
• 10 Tips on How to Read Food Labels …

• 10 Facts about How Colors Affect Your Appetite …
• Top 15 High Calorie Recipes …
• 20 Ways to Put on Weight Fast …
• 10 Foods to Eat to Lose Weight …

Tips on Exercise:

• 10 Top Exercises to Lose Weight … (Top Post)
• 10 Ways to Burn More Calories during the Day…
• 3-Step Approach to Best Weight Loss Workouts …

Feedback Junction

Where Thoughts and Opinions Converge

weight watchers works for me, stay away from white foods! Unless it's a half cup. I've never been to weight watchers meetings you can do it on your own I lost 30 lbs. I'm 5'9 and weigh 130 now and I've kept it off. I bought an eliptical and use this as my main source of excersize and my 5 lb. weights. The main thing you need to do is stay away from fast food and if you fgo to a restraunt lways ordr a salad and no fried foods!!!! I eat egg beaters with peppers and vegtables ( southwestern style eggs) this has 0 fat and 3 carbs. I make a huge omlet and 1 piece of wheat toast I'm total full after this. only buy spray butter half of your daily fat is in butter, mayo and other fattening dressings. Always look at the fat on the package!!! pretzles are like 1\10 the fat of chips at least stay away from snacks that aren't fruit, vegtables, pretzles, 1 gram of fat animal crackers are good too.(16 of them for 120 cal and 2 grams of fat)for everyone no sugary cerials!!sugar=fat! Good groceries, weight waichers soups, yougart, jello, wheat breads 1 piece, brand cerials, fruit, vegtables, cottage cheese, rice sometimes chicken, meat=fat too! fat free cheese, tuna, apples & water are a great way to loose weight. Fiber fiber fiber=flushing the fat! good luck with your weight loss and I have a freind that has victoria secret swimsiut models all over her fridge and in cupboards and this works for her. I'm not a huge workout queen but sitting infront of the t.v and computer are bad too! When I feel cravings I design jewelry, clean or organize things to get my mind off treats. Go take a walk or play with your kids or play a game. Sometimes a cup of fat free vanilla cuppaccino or hot chocolate works. My husband, kids and I drink alot of crystal light. If you have diabetis 2 of my family members do(husband type 2 & daughter 11 has type 1) weight watchers is the meal plan you too should follow because of the low carbs in this plan. My family is not over weight at all but when you are a minority or bi-racial child your changes are 1 of every 2 chances of developing diabetis by heretity. I wish everyone a happy and healthy new year for 2011.

I recently made this recipe as is, I was wondering if the absence of a leavening agent was on purpose or an accidental omission. The nut bread came out squishy even though I followed the recipe exactly (always do when trying a new recipe for the first time). I'll experiment with the recipe in the future, thanks for posting it!

can i lose 10 lbs per month with raw?

ha! its as bad as the lemonade diet (you only drink lemonade for 2 days and loose like 5 pounds) WAY TOO MUCH CITRIS ACID! people are crazy! just eat healthy for goodness sake.

I'm afraid I have to agree with the majority of the readers, Amanda. Your diet plan is dangerous! Carbohydrates are our primary source of energy, and if we don't consume them in our diet then our bodies will start burning up muscle. Fat will be the last thing to go, and the moment you begin eating normally again, it'll be the first thing to come back. Muscle, however, will take longer. And remember - when your body burns muscle, it takes it from all areas of the body...including the HEART. Up to 15% of cardiac problems in under-thirties are due to muscle deficiency caused by excessive weight loss and extreme dieting. Also, Amanda, recommending that people cut fruit out of their diet is very foolish. Essential vitamins (especially vitamin C) are ABSOLUTELY necessary in the quest to keep a body functioning normally. And the high-calorie fruits (such as mangos and nectrines) don't have to be consumed - have a handful of grapes and a glass of OJ instead! And there's wisdom in the old saying; "An apple a day keeps the doctor away." PLEASE REMEMBER - a good external change (slimming waste and toning thighs) does NOT always indicate a good *internal* change. Whilst your bum firms and your hips shrink, your internal organs (particularly your heart) will be suffering. All those meats and eggs may taste wonderful and have zero sugar, but the effect they're having on your body can have lasting long-term damage. Our bodies weren't designed to run on pure protein! Buttermilk? Natural butter? Yoghurt? Well, it's good that you are recommending we eat calcium, but this is excessive - the calorie count in cheese and butter BY FAR exceeds that of carbohydrate. And it's the fat in such products that goes to your hips and bum, thighs and tum. Carbohydrates are converted to energy and used up first, THEN the fatty foods like butter and cheese. So this diet of yours is not only dangerous in the long-term, but it's not nearly as effective as a healthy balanced diet (where carbohydrates, fruits and vegies are eaten in standard amounts, and fatty foods - dairy/sugary products in particular - are eaten in moderation). And I'm sorry, but the reader who is convinced that the natural sugars in fruits feed cancer cells - I've never heard such a ridiculous statement in my life! Cancer cells are created as a result of a mutation during gene replication - they're called oncogenes. They have nothing whatsoever to do with sugars!

I totally agree. i cut out carbs for the 1st time and lost 3kg in a week. Tho weight loss slowed right down after that, I never put the weight back on when eating normaly again. Tho when i do that diet again i dont lose weight that fast, but i do lose slowly and feel WAY better for it.Clean from the inside out, always full, and not bloated. Sweet foods (when i do have them) also taste alot sweeter and makes you realize actually how much sugar is actually put into things (such as yoghurt/ice cream/custard etc)If i eat white breat or processed carbs,i get very bloated and blocked up inside, this way of eating is easy (no counting calories) and its definitly worth trying.

i am 16years old but i am 75 kg give so tips to ioss weight in my diet

READER BEWARE! As a fellow health and fitness professional, I MUST agree with Candace Perkins (Comment on 09/19/09). Saturated Fat is what makes cheeses hard, so recommending it as part of a weight-loss program perplexes me. Additionally, your body produces the majority of your energy from carbohydrates. If you limit your carbohydrate intake, you body will go into ketosis, which will inevitably lead to the breakdown of the body's lean muscle mass (not a goal of weight-loss) to provide energy for you brain. Additionally, recommending that women eliminate fruits from their diets is very dangerous. This cuts out essential vitamins and nutrients that help prevent diseases, as well as fiber, which helps women feel fuller longer by slowing digestion. l appreciate your encouragement for women to live healthier lives by cutting processed foods out and replacing it with green leefy vegetables and home-cooked foods, but be wary of the advice you put out there without the proper credentials to do so.

I belive that you are basically telling women not to eat carbs and that indeed is a horrible idea. Carbohydrates are one of the essential nutrients, and basically they are the food that fuels our brain. Now I also find it inappropriate and inadequate to limit cards to 60 grams a day. That equates to only 240 calories of a nutrient that should equate a total of 45 to 65 percent of our intake. An amount of 130 grams of carbohydrates sounds much more appropriate for any healthy women. Rather than tell women not to eat carbs, why not encourage them to eat healthy carbs, which does include potatoes! Processed goods not starchy carbs, such as potatoes, should be the enemy. Remember carbs are essential to any diet and foods closest to their natural form are best for any healthy diet.

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