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The MCD Weight Loss Plan

MCD Weight Loss System

The Healthy Way To Get Fit and Lose Weight

Simple Diet, Hard Workouts!

The MCD Weight Loss Plan is a unique but simple way to lose weight. It combines the best Muscle building workouts with Cardio routines and Diet rules to help you lose weight quickly and safely and keep the weight off.

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  185 comments for “The MCD Weight Loss Plan

  1. MotleyHealth
    March 15, 2011 at 11:41 pm

    Hi Lola, so you want to lose 56 pounds in 5 months, which is just short of 20 weeks. So you need to lose 2.8 pounds per week. On average, restricting calories to 1000 less than your daily requirement will result in a 2 pound weight loss per week. If you do a lot of exercise and also aim on getting very fit over these 20 weeks, then you should be able to exceed this. However, it will be tough.

    I really suggest that you find some local exercise classes that will push you hard, such as circuit training classes, kettlebell classes, or even martial arts.

    You need to be prepared to do at least 3 intensive workouts each week as well as some exercise on the other days, such as walking, jogging, swimming, cycling, i.e. lower intensity.

    Exercise everyday, eat healthy and you can do it. A very active 21 year old woman, on average, requires 2350 Calories per day. So you will need to attempt to restrict yourself to 1350 Calories, while also exercising (exercising does help reduce appetite) and ensuring that you are still getting a well balanced and healthy diet.

  2. jason
    March 17, 2011 at 5:21 am

    Hi –

    I am a 25 year old; 5’8″ and weigh 190lbs. I just started getting back into the gm 4 days a week. I have cut my calorie intake down to about 1500 a day. I drink a protien shake after working out and sometimes substitue that in for breakfast. I wanted to see your thoughts on white rice? Here is my daily mealplan now:

    Breakfast: 2 eggs, over easy and 2 pieces of wheat toast (if not this then aprotien shakewith 1 scoup of powder. which is around 20g of protien.

    Snack: Peanuts

    Lunch: 1/2 cup of white rice and a grilled chickenbreast seasoned with a dashof lemmon pepper. I switch of with this one day and a turkey/cheese/butter/whote wheat sandwich.

    snack: carrots/ or small salad no dressing

    Dinner: Varies, but try to have a source of meat and a veggie. either Pork, or chicken and some brocoli or green beans.

    Also a Protien shake after i work out (which is usually before dinner)

    Besides the diet, is a 1500 calorie diet going to help me lose 15 lbs in 2 months? I wieght lifting 3 times a week and doing cardio 3 times a week as well.

    Do you have any other helpful tips on burning the fatr cutting something out of my diet tohelp speed this process up?

    I love the site by the way.


  3. MotleyHealth
    March 17, 2011 at 3:50 pm

    Hi Jason, looks good. I’d be tempted to swap the peanuts for cashews or almonds, these are also high in protein but have less fat/energy.
    White rice – eat brown. White is high GI so will cause insulin spikes and affect appetite.
    Lunch, you wrote whote – should this be whole or white? Hopefully whole!
    See how it goes, if you are exercising 6 times a week then 1500 Calories is restrictive and should result in fat loss.

  4. daniel
    March 18, 2011 at 3:33 am

    I wanna run everyday for at least 20 min, is this good? I eat good enough but man I wish I could lose the last of this fat. It’s not even my stomach it’s my lower stomach like a little pouch. It’s aggravating, how do I lose weight in 3 months? pls help

  5. MotleyHealth
    March 18, 2011 at 12:38 pm

    Hi Daniel, yes running every day is a good idea, you will get fitter and lose fat. You should also consider doing bodyweight exercises and some weight training too.

  6. Hannah
    March 20, 2011 at 1:55 pm

    Hi, I’ve lost nearly 10kgs over the past 8 weeks by just changing some eating habits and doing some ad-hoc exercise, but the last 2 weeks I have really upped the ante. The past week I have run on the treadmill every day bar 1, 3 days for an hour and one day for 30 minutes. I have also some some light weight lifting and 200 sit ups a day. I only ever eat two meals a day, one when I wake up – cereal or a chicken sandwich, and then my evening meal which is usually fairly small. But I cant understand how I lost 10kgs so easily without too much effort and now, I am exercising religiously and must be eating less than 1000 calories a day and I havn’t lost weight for 2 weeks? Am I doing something wrong? I don’t drink anything but water and green tea and I only eat 2 small meals a day.

  7. MotleyHealth
    March 20, 2011 at 9:48 pm

    Hi Hannah, well done on losing the weight you have lost. Give it more time, just keep exercising as you are and as you get fitter and stronger you will burn off more fat.

  8. MattewMott
    March 22, 2011 at 11:32 am

    Are protein shakes ok to drink?

  9. MotleyHealth
    March 22, 2011 at 11:43 am

    Yes they are, but do remember to include the calories in the shakes when planning your daily meals if you are trying to lose fat.

  10. Hannah
    March 23, 2011 at 3:20 am

    Is sushi a good thing to eat when your on a diet?

  11. MotleyHealth
    March 23, 2011 at 5:24 pm

    Hi Hannah, yes it is. Well, fish is a healthy and lean protein source, so very useful when trying to lose weight. White rice is not so good.

  12. Danny
    March 24, 2011 at 11:03 am

    Hey, I’m 6’7 214 pounds and I’m trying to lose this unwanted excess fat. About 14 months ago I was 267 lbs and really didnt do anything but eat less and play more basketball and volleyball to get to where I am. I was wondering if I follow the diet plan you listed above (2 eggs on wholewheat.. Etc) would speed up my weight loss? Like would my body need more food intake because of my BMI? Oh nd of course follow the exercise routine, but I work also and I try my best to make room in my schedule to use the school’s weight room. I’m 19 years old.

  13. MotleyHealth
    March 24, 2011 at 12:10 pm

    Hi Danny, as you are tall and exercise on a regular basis this diet plan is probably not for you. You have done very well to lose over 50 pounds – and with diet and exercise this is the best way to do it, so well done.

    You could try reducing some parts of your diet for a week or so, such as reduce bread, sugar, refined carbs. Moving to more low GI vegetables will possibly help, as will reducing fructose (fruit juices). It is important to ensure that you maintain your muscle mass, so keep eating healthy proteins (fish, chicken, eggs). Just focus on improving fitness more and making some small changes to your diet.

  14. Aaron
    March 24, 2011 at 11:25 pm

    Hi, i currently weigh 200 lb and im 5 foot 10. Ive got fat all over basically, but mostly in the chest and stomach area. Ive started a diet of no crisps, cookies etc for around 2 weeks, i was 201.5 lb now im just under 200. I consume 1500 calories a day using a calorie tracker – is this too few ? I exercise around 4 times a week doing cardio (treadmill) , however i cant last that long. I will typically burn around 150 kcal in 25 mins – thats bad right? I want to weigh around 170 lbs, do you think its achieveable by September , and can you suggest how to maintain losing weight? I will eat breakfast which is typically weetabix with skimmed milk. Then ill eat a snack like an apple or similar. Lunch will be 2 x brown bread with quorn meat and salad. Dinner will be anything from lentil beans to mash potato and salmon. I appreciate your help.

  15. MotleyHealth
    March 25, 2011 at 10:33 am

    Hi Aaron, that is a good start. You have about 22 weeks until September, so losing 15 pounds should not be too tricky. 1500 Calories a day with regular exercise should do it, you just need to stick to the plan and stay focused.

    Regarding not lasting long on the treadmill, do not worry, as you get fitter and stronger you will last longer, go faster. Just keep avoiding all junk food, sugar, processed foods and soft drinks and you should do well. You lost 1.5 pounds in 2 weeks, so you have proved that you can do it.

  16. Jessica
    March 30, 2011 at 10:19 pm

    I am 20 years old, i weigh 150 pounds. I graduated High school two years ago. While i was in high school i was very active in sports. Volleyball, softball, basketball, and cheerleading! I was worn down everyday, but was very fit. Now, i am in college and i keep gaining weight in the tummy area: i sleep more than anything! do you know why?
    I would like to lose all this weight in the tummy area because in July I will be competing in a Pageant and they judge you on your body figure?
    I am currently working at a nursing home and i walk ALOT, but that doesn’t help at all. I would love to have some help!
    Thank you!

  17. MotleyHealth
    March 30, 2011 at 10:31 pm

    Hi Jessica. You need to start exercising again. Walking is not enough. Also diet is really important. Every extra sugary snack can lead to fat accumulation. Find some exercises classes or do home workouts, or look for some local sports clubs you can join.

  18. Mr rugby
    March 30, 2011 at 10:52 pm

    I am 14 yr old and I really want to have a flat stomach for the summer. I have been dieting and doing ab exercises. I can feel I have strong abs but they dont come out becuase of the tummy fat, what should I be doing from now on to lose the tummy fat?

  19. MotleyHealth
    March 31, 2011 at 1:29 am

    Hi Mr Rugby. Do you play rugby or do other exercise? The first thing is to address your energy balance, so get active and do regular exercise. If you can be fit and strong then you will not have tummy fat. Then it is a matter of following a healthy diet, so cut out all the junk food.

  20. Kara Kamari
    March 31, 2011 at 8:41 pm

    What are other good exercises to have your stomach flat and in shape?

  21. MotleyHealth
    March 31, 2011 at 8:56 pm

    Hi Kara. Really, if any exercise is done with enough intensity on a regular basis then it will help flatten your stomach.

  22. Josh
    March 31, 2011 at 9:23 pm

    will 1 or 2 slices of pizza ruin my diet? And, When i flex, I have a 6 pack, but when i un flex i just have a tummy, is this normal?

  23. MotleyHealth
    March 31, 2011 at 9:26 pm

    Hi Josh, how often? Once a week, no. Everyday, yes. As for the 6 pack, yes that is normal.

  24. sto
    April 2, 2011 at 1:13 am

    i have muscles, but i also have a layer of fat covering them.
    how can I cut the fat, but keep my muscles. I don’t want losing my fat to result with losing the muscles.

  25. Mark mahon
    April 2, 2011 at 11:55 pm

    hello i’m 19 i weigh 16 stone looking to go on a diet and lose weight can anybody recommend a good healthy diet please

  26. MotleyHealth
    April 3, 2011 at 8:44 pm

    Hi Sto, just do weight training and some cardio workouts while maintaining a healthy diet with plenty of lean protein.

  27. MotleyHealth
    April 3, 2011 at 9:12 pm

    Hi Mark, all of these options are good. If you really only want a diet, then The Diet Solution is the best one. But really you should exercise too, so either the 31 Day Fat Loss Cure or the Truth About 6 Pack Abs. Both are excellent.

  28. Michael
    April 4, 2011 at 9:08 pm

    Thanks for this awesome article. I weigh 250 pounds, and I have just started getting active. I lost 10 pounds in the first week, and I’m starting to feel better then ever. The problem I have is that I don’t have much money, and I’m in highscool. The lunch in highschool is awful, and I don’t want to over eat when I get home. What’s something that I can eat when I get home that will help substitute the hunger that I have?

  29. MotleyHealth
    April 4, 2011 at 9:41 pm

    Hi Michael. soup is good, nutritious and cheap.

  30. Jake
    April 5, 2011 at 9:29 pm

    Hi I’m 17 and I weigh about 130 pounds. I’ve been working out, but I haven’t been watching my diet too meticulously. My muscles are coming out but they are surrounded by some body fat, especially around my stomach. My main goal is to lose all or most of the stomach fat by summer, and I have started to adopt this diet along with my exercise. I was wondering how much of sugars is fine to eat during the day. Also, I have started to eat a lot lately and cutting the food isn’t the hard part but it’s knowing what to eat. When it’s time for snacks, I don’t really know of any that are healthy so I was wondering what sort of things I could eat as well. And if I follow this diet, along with exercise, will I be able to lose the body fat that surrounds my muscles?

  31. MotleyHealth
    April 5, 2011 at 9:56 pm

    Ideally cut out all “sugar” from your diet, as in refined sugar in junk food etc. Go low GI. Read this article on healthy eating.

  32. daniel
    April 8, 2011 at 2:37 am

    hi, im 25 years old. im about 6 foot tall and i weigh about 80 – 85kg’s.

    there is very little fat on my stomach but the actual size of my stomach is quite big… i have just changed my diet recently and although i feel much better my stomach has not shrunk. i have to suck it in all the time to make the appearance look normal.

    is there anything i can do to reduce my stomach size and burn the rest of the fat off as soon as possible??? its my dream to have a 6 pack…

    thank you very much!

  33. MotleyHealth
    April 8, 2011 at 2:36 pm

    Hi Daniel – just keep up with the healthy diet and do plenty of exercise. There are 2 types of fat (well 3…): subcutaneous fat (skin fat) and visceral fat (belly fat). Visceral fat is what you have in your stomach, it surrounds the internal organs. This makes the stomach seem solid, not flabby. But the fat is still there. If your gut sticks out, there is fat inside pushing it out. This type of fat is thought to be much more unhealthy than the skin fat.

  34. Christine
    April 27, 2011 at 6:45 am

    Hi! I’m 23, 5ft 1in and 120lbs. I’ve never really been a very active person, so although I’m pretty small, I’m out of shape. I am happy with my weight, but my stomach is way too flabby for someone my size. I don’t have my muscle definition and wouldn’t mind gaining weight (muscle), but I desperately need to lose my tummy. Any suggestions? Thanks in advance!

  35. MotleyHealth
    April 27, 2011 at 10:43 am

    Hi Christine, sounds like weight training would be ideal for you. Do a simple weight training routine twice a week to start with and see where that takes you. Kettlebell classes are great fun too, they will burn fat and tone your muscles, so see if there are any classes near you.

  36. Mac
    June 15, 2011 at 6:42 pm


    I have been following a similar diet to the one you describe above except I have porridge in the morning and have an extra snack. One thing that is confusing me is the recommended amount of protein per pound of bodyweight. Some articles on the web suggest 1g per pound, which would be 180g of protein a day for me. Some suggest 1g for about 2.1 pounds of body weight. Now the diet that I am following is roughly 90g of protein a day. I’m confused as to whether I should up my protein intake or not?

  37. MotleyHealth
    June 15, 2011 at 8:03 pm

    Hi Mac, if you are getting fitter and stronger, and those are your goals, then you are most likely getting enough protein. If you are looking to build more muscle and muscle development has slowed down then that could be a sign that you need to increase protein intake. No need to just increase it for the sake of it.

  38. Aaron
    June 16, 2011 at 3:27 pm


    I am looking to lose weight, I have fat all over mainly the chest area and a big stomach. I have joined a gym which I use 3 times a week for weight lifting, and i do cardio 4 times a week via the use of a treadmill which I have at home. I follow a 1600 calorie diet, with plenty of water, fresh fruit and vegetables. I weigh around 90kg/ 197 lbs, what would you suggest would be a healthy weight for me to get down to so that I dont have fatty chest or gut, and do you think this is achievable before November this year if I follow my diet plan?

    many thanks

  39. kaila
    June 16, 2011 at 8:37 pm

    u know that multigrain EVERYTHING is one of the most fattening subsances so just saying that u shouldnt even put that on a healthy diet

  40. MotleyHealth
    June 16, 2011 at 9:59 pm

    That is not really true. You could argue that no food is actually “fattening”. Too much of anything is bad for you, even too much water! Multigrains are certainly much healthier than white bread. If you control your calories then you will lose weight. I think that butter and cheese form part of a healthy diet and both of those can be very fattening when eaten in excess.

  41. MotleyHealth
    June 16, 2011 at 10:08 pm

    Hi Aaron, a healthy weight depends largely on your height and how much muscle you plan to build. Although a rough guide would be 75-85 kg, depending on your height and muscle mass. You diet and exercise plan looks good, what is important is making sure that you plan to stick to it. Also, for the diet you say 1600 Calories with plenty of fresh fruit and vegetables – are those included in the 1600 Calories or additional? You could quickly exceed your daily targets. However, if you are training 7 days a week and weight training 3 of those days then you are going to need some extra (healthy) calories.

    It is certainly achievable by November, you have 5 months to lose about 10 kg. Carry on as you are and you should reach that goal.

  42. Bo
    July 9, 2011 at 2:36 am

    I am a 52 yr old white male who at the age of 50 weighed 265 lbs. I am 5’11” tall. I was diagnosed with diverticulitis at 50 and was told by my physician as well as the gastro doctor to make a lifestyle change in regards to my level of physical activity and loose the weight. I decided to take that as a challenge and joined the gym as a result. I hired a personal trainer who I have worked with for the past 2.5 years with great results. I have lost 58 lbs and my last physical proved it has been worth every bit of the effort to get where I am today. The thing that plagues me at this point is the stubborn fat that will not go away. I currently do strength training 3X a week, swim 3X a week, run 4X weekly, and I cycle 3-4 weekly as well. I have completed two triathlons in the past year with 3 more in my sights before fall of this year. Nothing I seem to do will make the fat on my stomach disappear. Suggestions? Thanks!

  43. MotleyHealth
    July 9, 2011 at 9:14 am

    Hi Bo, how much fat are we talking about? It sounds that you must be pretty fit by now. Just maintain the diet and fitness routines. The only way to cut more fat is to reduce calories and increase exercise, but it sounds like you are already doing more than one workout a day. Have you spoken to your personal trainer about cutting fat and building some lean muscle?

  44. Carter
    July 26, 2011 at 4:07 am

    I’m 16 years old and I do not have access to a gym. I was wondering is there any good alternatives for the muscle building section to do at home and work me from beginner level to advanced? Also i was wondering how much calories and carbs should i be consuming during the day.

  45. MotleyHealth
    July 26, 2011 at 3:24 pm

    Hi Carter, just do more of the bodyweight exercises. Also consider running to get fitter. A 16 year old male need on average 2700 calories on days with moderate exercise and 3100 Calories on days with high intensity exercise. Carbs – just follow a healthy and balanced diet.

  46. MotleyHealth
    August 3, 2011 at 10:31 am

    Do you exercise Thomas? It sounds as if a year ago your were underweight and now you are a healthy weight. Exercising on a regular basis (a few times a week) should improve your fitness and solve your problems. Consider joined a school sports team.

  47. thomas smith
    August 4, 2011 at 10:20 pm

    hi motley health by the way am on summer vacation now but i cycle a little bit but do u have any diet tips and also should i take on a major or minor diet because my goal weight is and am being hopeful 99pounds

    thanks for taking your time and reading this

  48. MotleyHealth
    August 4, 2011 at 11:28 pm

    Hi again Thomas, not sure what you mean by a major or minor diet. Really my advice remains the same – eat a normal, healthy and well balanced diet, avoid junk food, get your 5 a day (fruit and veg) and keep active.

  49. hena
    August 8, 2011 at 8:13 pm

    Hi, I am 5’1 and very over weight, I weight about 222 lbs and would like to loose as much as weight I can in about 1 month. Can you please suggest anything to me? Thank you for your time! I’m only eat chicken, not even eggs. Please help!

  50. MotleyHealth
    August 8, 2011 at 10:01 pm

    Hena, what are you prepared to do? To lose a lot of weight you need to eat healthy and exercise every day, without fail. No cheat days, no days off, 31 days of exercise and healthy diet. Maybe you should try to 31 Day Fat Loss Plan.

  51. Toni
    August 9, 2011 at 10:12 pm

    How about drinking milk or is that not allowed? Also, I’m assuming tea is without milk or sugar. I want to incorporate squats in my exercise routine but sometimes I hear my knee creaking when I’m almost at the floor. Is that because I’m doing them incorrectly or because I’m 39? I’ve stopped doing them because I’m afraid I’ll injury my knee. Thanks in advance.

  52. MotleyHealth
    August 9, 2011 at 10:29 pm

    Milk is allowed, dairy calcium is good for us. Sugar should be avoided, unless you are doing a lot of cardio then it does not matter so much. As for squats / knee, maybe better not to go so low, stop when thighs are parallel to the floor, or even just before.

  53. Toni
    August 9, 2011 at 11:44 pm

    I can agree with your sample menu except for the dinner. The dinner, quite frankly, seems a little light to me. I could never get by with just that, it’s too little food. I like salmon for dinner with steamed spinach. Do you make allowances for gender, age, activity level when trying to build a meal plan?

  54. MotleyHealth
    August 9, 2011 at 11:50 pm

    This is just a one size fits all plan that aims to help people who need to lose weight to do so through dieting and exercise. It is not really suitable for people who are in good shape and exercise already.

  55. doogles_22
    January 27, 2012 at 1:09 am

    What’s your view of the carb cycling.I tried it for 1 week doing 3 days low and 1 day high and so far i was down from 168 lbs. to 166 lbs. but my waist measurements are the same with 85.0 cms.Thanks and morepower!

  56. MotleyHealth
    January 27, 2012 at 4:03 am

    My view is that if you can make it work for you, carry on. You seem to be getting results, so keep up the good work.

  57. doogles_22
    January 27, 2012 at 5:45 am

    i think it works because i’m losing weight but the problem is that my waist seems to be the same.Am i losing only muscle because of carb cycling?All i want is muscle to build and lose visceral fat.tnx.

  58. MotleyHealth
    January 27, 2012 at 11:05 am

    Give it time Doogles. If you are eating a balanced diet it is unlikely you are losing muscle, even if you are carb cycling.

  59. Michelle
    March 3, 2012 at 5:43 am

    I am wondering what is meant by small salad because I eat a lot at one time, Id say about 3handfuls of a combinationn of red cabbage, spinach, red and green romaine, red onions, tomatoes, and carrots. I don’t use dressing but with put 2-3oz of shredded chicken. So I am wondering how do I account for calories for eating vegetables and……fruit…you don’t mention much about it except not to eat dried fruit and limit sugar. So again how do I calculate calories for fresh fruit? And what should the limit of fruits be?

  60. MotleyHealth
    March 3, 2012 at 11:56 am

    Hi Michelle, really it is a matter of eating small portions. If you are not losing weight then your portions are probably too big. We will not put a figure on it as this does not help people to determine their personal needs. If you are doing a lot of exercise you need good nutrition.

  61. Milly
    March 9, 2012 at 11:57 am

    Hi im 16 years old and 5ft7 and I weigh 8 stone 7 I have currently lost alot of weight, I have been left with loose skin on my stomach which led to depression and an eating disorder. I am recovered from my eating disorder now and I eat healthy and do intense excercise everyday. I was just wondering if there is anything you could recommend to me for getting rid of my loose skin as I personally believe there has to be another way of getting rid of it then ‘surgery’ its ruining my life and my depression seems to be getting worse, I worked so hard I just need it to go :(

  62. MotleyHealth
    March 9, 2012 at 3:14 pm

    Hi Milly, really you should speak with a medical profession and discuss the options. In time, with good diet and exercise it should tighten up though. Stay healthy, exercise often and see how that fares first.

  63. Milly
    March 11, 2012 at 3:39 pm

    Thankyou, Is there a certain diet/food you would reccomend to me?

  64. MotleyHealth
    March 11, 2012 at 4:28 pm

    Just a healthy diet is needed. There are no cures that I am aware of, apart from surgery. A healthy diet, i.e. plenty of fruits, vegetables, dairy, protein from fish, eggs and meats, will ensure that your skin and connective tissue has the best chance of recovering. Exercise will encourage newer and stronger connective tissue. Be patient and give it time, your body is young so may recover well with a healthy lifestyle and exercise.

  65. Milly
    April 3, 2012 at 3:17 pm

    Is it possible for me to have treats
    height 5ft 7
    weight 8st 7
    I work out everyday with out fail intense workout equals to about 1hr15mins each day and also how can I get rid of the guilt feeling when I eat?

  66. MotleyHealth
    April 3, 2012 at 6:31 pm

    Hi Milly, depends how many treats and how often. A treat should be something you have once a week. If you are wanting treats every day then this will certainly slow the weight loss. Do not feel guilty when eating – your body needs food, without it you will become malnourished and unwell.

  67. doogles_22
    April 13, 2012 at 1:42 am

    what’s your view of intermittent fasting?

  68. MotleyHealth
    April 13, 2012 at 11:19 am

    Intermittent fasting can work for some people, it is really down to the individual though. It can speed up fat loss but it is not really suitable for anyone doing an active job.

  69. lori
    May 21, 2012 at 10:13 pm

    i have a daughter 14,with scoliosis,her back wont let her even touch the floor,stand for long periods and sit ups,and push up are out of he question,she never eats breakfast due to allergy drainage she is 5’6 weighs 210 big boned holds weight well but wants to loose belly,back,leg and arm weight HOW can she do this,just wants to be healthy

  70. MotleyHealth
    May 22, 2012 at 6:16 pm

    Hi Lori, if exercise is hard then you really need to make sure her diet is very healthy. Some exercise is still a good idea though, such as walking and swimming. Getting more active will help her in the long term.

  71. joe
    July 7, 2012 at 9:14 am

    hola, I am 15 years old, 5′ 8″, and 200 pounds. Iam going to follow the MCD diet to finish off the rest of my gut that i have. 1.My arms are about 75% toned, what can I do to get the rest of the 25% toned? 2.What types of exercises/training can I do to get rid of my breasts? Haha it’s a serious question

  72. MotleyHealth
    July 7, 2012 at 11:16 am

    Hi Joe, there really is no specific exercise for fat loss, just aim to get fit. Push ups will help build and tone your upper body so may help the appearance of your chest, but more cardio exercise and less food is the say to burn fat.

  73. Millie
    December 10, 2012 at 2:42 pm

    Hi, am 5’7 and currently weigh 210 lb. I do cardio in the mornings before breakfast five days a week. Not on any diet but try to reduce portions and have eliminated soda and junk. My question is if you cant get chicken that often, is beef okay to take for proteins? Have managed to lose about 12 lbs in two months but am not quite there.

  74. MotleyHealth
    December 10, 2012 at 4:14 pm

    Hi Millie, beef is OK on occasion, there is more saturated fat, which means more energy (calories) and also the risk of increasing blood cholesterol in the long term. But a little lean red meat is OK on occasion. Better would be fish. There are many excellent vegetarian options too, take a look at our article Why Vegan Athletes Keep Winning.

  75. sam
    February 28, 2013 at 1:55 am

    hi, my metabolism used to be way quicker when i was about 17/18 and now i am almost 22 years old and before i knew it i grew a massive belly and love handles. the fat on the side of my stomach is even gone as far as my lower back. is this normal? i am really worried. i was wondering if you could help me with some tips on how to boost my metabolism drastically and what i should eat,i have also been going to the gym for a while but have had a few breaks in between. i am 5’7 and i weigh 75 kg. please help :'(

  76. MotleyHealth
    February 28, 2013 at 2:07 am

    Hi Sam, at the age of 17-18 our bodies require more energy than at any other time as it is a time of maximum growth. People gain weight in their 20’s because they continue to eat too much – the eating habits formed during adolescence remain. Gaining fat is normal – everyone will gain fat in different areas at different rates. But all humans are united in one fact – too much food and you get fat.

    You need to start eating less, eating healthy, and exercising often. Follow the advice here and you will get back on track.

  77. daleep Singhal
    March 15, 2013 at 6:51 pm

    Myself daleep from Mumbai India, age 34, weight 74 Kg and height 163 Cm. Could you provide me a complete Diet plan to reduce my weight upto 65 Kg. I have mainly belly fat.

    My most of time spent on the chair and very few work out routine.

    I would be very thankful to you if you make a plan with complete Diet Plan i.e. breakfast, snacks, lunch, dinner etc. with or without exercise. I am eggitarian. Also Let me know how much time it will take to reduce my weight as desire?

    thanks again and waiting for your prompt and complete reply.
    For any further information, please contact me.

    Daleep Singhal

  78. MotleyHealth
    March 15, 2013 at 8:01 pm

    Certainly Daleep. You need to order here:

    We cannot provide personalised complete diet plans for free. However, there is a lot of information on the site which is free for you to read and ask relevant questions on.

  79. nisha kaura
    March 4, 2014 at 9:28 pm

    Hi my name is nisha kaura and I want loose my weight I try but since last year its same 71 kg I diet and do the exercise too but I didn’t get any result please help me to reduce the wright

  80. MotleyHealth
    March 7, 2014 at 12:38 am

    Hi Nisha, you need to review your exercise and diet. If you did not lose weight it is because you are either not doing enough exercise or you are still eating too much food. Maybe both. Keep a log, count calories, and exercise daily.

  81. Anne
    November 8, 2014 at 7:42 am

    I do eleptical one hour and body building 45 mnts is protein powder suppliment healthy to drink ?? And how often … Im afraid to gain weight .. Any advice

  82. MotleyHealth
    November 8, 2014 at 11:04 am

    Hi Anna, yes, a whey protein supplement after your weight training / body building is a good idea. If you are concerned that you might gain weight you can always reduce the serving size and monitor your weight weekly.

  83. john
    January 21, 2015 at 12:37 pm

    Hi there. Im currently 178cm tall and i weighed 210pounds.
    in just over 2 weeks, now i am 89kgs 196pounds.
    I have been eating small but frequent meals,
    morning- wheat and low fat milk
    afternoon (12-1pm work break)- chicken and avocado with wheatmeal bread ( around 50g of chicken and few thin slices of avocado
    afternoon (4-5pm) small half of tuna sandwich (wheatmeal bread)
    and fish for dinner (never after 7.30pm (hoki or tarakihi 100g cooked with little bit of olive oil and some herbs and garlic with no added salt) with a glass of water or hot green tea.
    Generally doing about 30-50 mins of exercise with dumbells and free body weight squats push ups etc.
    just by reading i think i may have lost a bit more than i was suppose to in the time length. am i doing something wrong or do i need to adjust anything?
    I am aiming to get to around 160 pounds and 15% body fat.
    What do I need to fix/improve on to achieve these goals in 10 months? even if its extreme measures, please let me know your best opinion. Thank you!

  84. MotleyHealth
    January 22, 2015 at 10:38 am

    Hi John, it is normal to lose more weight in the first week. If you are able to go about your usual daily duties and are not feeling unwell etc. then you should be OK. It sounds like you are losing weight well enough, so stick to your plan. Your diet is providing a good balance of nutrients and minerals, consider having an egg or two too, these are packed with protein and vitamins.

    You have lost 14 pounds in 2 weeks and are looking to lose another 36 pounds in 10 months – sounds like you should be fine. Work on your strength training, increase the weight of the dumbbells when you notice that the exercises are getting easier.

  85. ana
    March 14, 2015 at 6:29 am

    Hi I am 5’1 and I weigh around 132 lbs and I am 23. I am studying as well as I have job which gives me no time to workout. I have a sitting on chair job .
    I am vegetarian. I have fat in hips and thighs. With the time constraint I am able to do only hula hoop for 1 hour a day.I have been hula hooping for past 2 months . I don’t have sugar at all. I have cut down all the sweets past 4 months Will this help me to loose weight. As I want to loose around 5 kgs in 3 months.

  86. MotleyHealth
    April 8, 2015 at 6:21 pm

    It will help Ana. Look at our home workouts for more intensive exercises you can do in one hour.

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