Join Dr. Gupta's 'Four Months to Fitness' initiative!

looking forward

want to lose 20 lbs.

Great idea! Like you said, there are hundreds of web sites doing something similar. A couple of friends and I started chronicling our fitness challenge online [http://outofcontrolfatroll.com] and oddly enough we picked October as our deadline. Now approaching week three, we’ve had a lot of fun and received a ton of support. Think your idea is a great forum for people to come support each other and helps keep everyone accountable. Looking forward to keeping up with your progress as well.

-@FatRoll (Meredith)

My husband & I both need to shed off at least 20 pounds each.can't wait to start!!!!

I was resisting signing up for twitter( and no I AM tech savy).. but now it looks like I have to change my habits!!
But seriously, there are many sites out there, BUT I somehow dont know if I should trust them(just waiting for the buy this buy that).. somehow I feel this discussion is going to be different.

One thing people should remember is that losing weight and gaining muscle are 2 different things. A lot of people think that by losing weight they will gain muscle or lose all their flab. This might not happen (more likely won't happen). The ideal thing that has worked for me is to lose the fat 1st then build up muscle. Remember muscle weights more than fat..thus you will gain weight when you do muscle training/building.

Do you have to tweet to participate? I do NOT want to join the tweet nation.

I'm in and looking forward to it!

I'm in!

i want to lose 22 pounds:)

I have a family history of heart disease. August 09 I had bypass surgery. I have been overweight all my life. I am really looking for some guidance...I can be healthy but need constant reinforcement and a high five every once in a while....Looking forward to your program.

Looking forward and would like to loose 50+ lbs

Let's do it..

I think this is a fantastic idea from someone whose opinion I respect.
I have one question. What are your thoughts on vegan eating? I have been reading through some information on Dr. Furhman's ideas of vegan eating and I would like a second opinion.

Thank you!

Lost 15 pounds but last 10 pounds are very difficult. also vegetarian

As a survivor of a massive stroke, doing regular cardiovascular exercises doesn't work, my gait is bad, my resting heart rate is 53 at age 53. So I have to assume that just doing my daily life is giving me an 16 hour -a-day cardiovascular workout. Luckily I was in shape before the event.

bring it on

Want to lose 20 lbs and start to play tennis again

I'm in! I need to lose atleast 50 lbs. I need motivation, and I hope this is it!

Looks like we share birthdays. I so want to get in better health because this is a BIG birhtday for me also, much bigger than yours.

my goal is to lose 40 pounds, and this October will be six months before my 40th birthday.

Okay, I just added this blog to my favorites! I'm ready!
What do we do now?

Want to lose weight? Eat often – every 2 1/2 – 3 hours – smaller portions, a carb & protein every meal. Making healthier choices for life rather than following a strict deprivation diet for a couple weeks. Chicken, Fish, Turkey, vegetables, fruits, & whole grains. Avoid sugar, fried & processed foods. Be creative & have fun!

Sounds great. I hope you discuss managing stress as well, as that's the thing that always derails my diet and exercise efforts.

walking ten minutes a day (post-hip replacement); wanna lose 50 lbs and increase to ten-minute walks 3xday

I quit smoking 11 days ago and now I want to get in the best shape I can.

I need to lose 120 lbs, I know how to do it (done it once before, years ago) but now I'm finding the motivation to be the absolute hardest part. I start for a week or so, and just end up giving up. Maybe I'll give this a shot.

Losing weight is 50% activity – 50% eating habits.

Try the following and you should see results in 4 weeks.
Exercise :
You may try the Ten Minute Trainer from Tony Horton.
Tony is a fitness trainer of repute and has an awesome sense of humor, which makes the workouts fun.
The 10-min trainer comes with 5 different exercises, all lasting 10-mins – Cardio / Total-Body / Lower Body / Abs / Yoga.
These are intense and are wonderful. You may need to combine any 2 of these a day to lose that 20 lbs fast.

Diet :
Try and lower your carb intake. By this I mean, get your carbs from fruits + veggies and whole grain, rather than white rice & pizza !
Increase your protein intake. If vegetarian, try tofu , tempeh etc.
Limit oily foods ( I know that Indian food can get very rich and oily at times )

Supplements :
Try to take a good multi-vitamin viz – one-a-Day Weight control formula.
Also try the Acai berry cleanse.

Last but not the least – Report back your progress and motivate others.
Good luck.

Could you please file these entries under a specific tag, so that we may visit a page that contains only blog entiries related to the Four Months to Fitness initiative?

Thanks!

I'm down, sign me up too!!!!! need to lose 50 lbs.....

I'm with you!

Great idea! Suggestion: inclusive photo next time round: women (kids too if participants in your plan), everyone else too: easier to feel it is for you if you see someone who looks like you in the story photo

Not sure if letting professional cyclists weigh in is such a good idea. Although getting really fast results may seem very tempting.

At 65 I work everyday at being "in shape." So little is written about how to lose weight at this age. I consider every morsel of food, follow dietary recommendations,and walk over 10,000 steps a day, but my weight doesn't budge. And when I ramp up my workouts, I'm in pain for days. My only consolation is that my blood and blood pressure are perfect–so I get some reward for my efforts. I hope Dr. Gupta's effort includes those of us who are older and that it addresses and provides effective strategies for we older people. I can tell you from firsthand experience, what works for a 40 year old doesn't work for me.

so we just read the tips and try to incorporate them into our lives or do we actually sign up to do this or something? Because I lost a lot of weight about 6 years ago...gained about 10 back and have just lost my way. I am feeling apathetic and bored and I want it back. I want my energy back. I want to feel excited again to work out and gain muscle...I just feel like I've totally lost my way and don't want to work at it again like I used to...I need help! I'm turning 45 on Saturday. I hope this will help launch me again!

Respect your work and efforts Dr. Gupta. Am a runner-hope to use
this site to motivate and get to a PR for a marathon.

Alright Dr. Gupta! 4 months until the big 4-0, huh? We can do it!

I want to feel healthier and better !

Thanks, Dr. Gupta.

This is exciting. I will be 54 in August, and am very out of shape! My brother just lost 47 pounds, so I am hoping I can do the same!

Timing is great, have been putting off losing 10 lbs. Count me in..

want to lose 30 lbs

I recently had a gallbladder attack which I believe was due to a poor diet and bad exercise regimen. It has convinced me that I HAVE to get in shape in order to feel better. I'm too young (23) to deal with disease due to weight problems! Thanks for putting this together, while I definately have motiviation right now, and I'm hoping it won't fade, it will definately be nice to have tips coming my way. Good luck everyone!

would like to lose belly fat.

This may be the kick start I need. My husband will be back from Iraq in 6 months. I would love to be in the best shape of my life by then.

My 39th birthday on 18th October. I'll start tomorrow with my first run in three months.

This sounds realistic and exciting. Cheers to being our best!

M – let's join – N

Wow, this is perfect for me - my 50th birthday is in November...and I am determined to be in great shape for it. I've been working out for several weeks, and this should be just the ticket to keep me motivated and on track. Thanks!

I'm in!

I am 47 years old and I would like to lose 5-8 pounds but also get fit. I know I have lost muscle since I have become less active. I'm glad Dr. Gupta is doing this to inspire people to get fit. I watch him on CNN and it's good to have this kind of support.

I found the Daily Plate at the beginning of April. It's a terrific site, and so far it has helped me lose 16 lbs.

Looking forward. Need to loose 25 lbs

count me in! so what next?

Hi Sanjay. My husband's name is also Sanjay Gupta....everybody thinks I'm married to you. LOL Anyway, I also have a goal to get in the best shape of my life, but I don't think I can do it in 4 months, considering some of the health issues I am currently having, the primary one being adrenal fatigue. But wish me luck. I wish you luck; I'm sure you can do it.

i need to lose 40lbs. I'll be with you every step of the way. Lets do this!!!!

Best weight loss tip this side of exercise – Two oatmeals (200 calories) for breakfast, “lite” soup (120-140 calories per can) for lunch, and a 200 calorie snack at 2:00. Eat any dinner your family eats, in their quantities. Even enjoy desert a couple times per week when the family does. It all comes down to eating 1700-2000 calories a day (not less). I've dropped 40 very unhealthy pounds in a few months this way, and intend to drop 20 more to get 10 above "ideal".

To help control portion sizes we use plates at the health farm where I work divided 50% for vegetables/salad 25% for carbs and 25% protein it's much better than counting calories!

I can't wait to see what is offered. I am ready for a life change.

would love to loose a few pounds

Want to be healthy and lose weight.

I'm 60 and in the best shape in my life. Run every other day using the Galloway interval technique. Bike 15-30 miles every other day (750 calories per hour). Yoga 2-3 times per week for flexibility and lower body strength. Take one or two days per week off completely. NO DO IT!!

Just what I needed–a little boost to get going!! It will be great to see where I am on October 23, 2009. Thanks.

This sounds good, but where is the the substance? Where is the plan, where are the tips for fitness? I clicked on this article as soon as I saw it, read it through, and now I feel like I'm looking for the second page.

Great count me in I may be coaching a biggest loser contest at my work. Since they don't think I need to lose weight but I am only 5'1" and I have to struggle to not gain . I now weigh 136lbs which is overweight for my frame. Sadly in my line of work: Nursing there are many overweight people. I want to be fit I also want to be in the best shape of my life in 4 mos. Let's do it Dr. G!

I'm all for living a healthy lifestyle. Just had one of those milestone birthdays myself. For me, it's about promoting health, quality and length of life more than physical appearance. . .but that's the kind of side effect I can appreciate! I'm interested to learn more.

Pleased to join you in a shared goal! I'm working off pregnancy pounds, GRIN

I just started revamping my eating habits and hope to lose 20 pounds. I'm about ready to add fitness to the plan – so I'm in!

I am 38 years old and have 3 children. I am 5'2", weigh 200 pounds and have been on blood pressure medication for 3 years. I started working out daily 21 days ago. I have done some kind of physical activity each day for at least 30 minutes (bike riding, weight lifting ect). I feel so much better but I have not lost a pound in 3 weeks. Some days I am at the gym for 2 hours. I am buring around 400 calories a day on the bike and aproximately 300 a day with weight lifting. I need something to stay motivated. I would like to be in a size 9 in the next year or so and get my body fat to a healthy level. Three weeks ago when I started at the gym my body fat was a disgusting 44.1%! I am a nurse and I know better. Help me to stay motivated.

Sanjay - good for you.

If you (or anyone) want a really good workout, and I mean really good, try the sport of fencing.

Yep.....just like they do in the Olympics. (No, not like they do in the movies.)

You wouldn't believe what a great aerobic exercise it is. Cardio, strengthening, it has something for everyone. You'll get into great shape with this particular sport.

I'd also like to see you do a report on fencing as exercise, along with its health benefits.

I have been taking a personal fitness training certification course and I need to get into better shape. I especially need to work on my upper body strength. Once you get in the habit of working out, it becomes addictive. After 20 minutes of hard excercise you start to burn fat. I do one hour on my favorite elliptical and burn fat for 40 minutes.

I'm in! But not sure what a hashtag is.

Great idea. Hopefully, I'll get more motivation from this than I did from other times I tried to get back into shape. I ned to lose 25 lbs and get my resting heart rate back down to 50-55 like it used to be.

Greetings Dr. I am a personal trainer formerly with 24 hr fitness! I follow you on twitter.com Contact me if you could use my services.
Maybe a 12 week challenge to you and all your followers.. or something like that. Let me know. Rascalin

Count me in!

Awesome! but what is the # of the birthday??? Will be following and maybe adding some tweets.

I lost 56 pounds by using the Daily Plate on LiveStrong along with the Discovery Health Challenge website to track all my food, water & meds along with exercise; watch every episode of the Biggest Loser and other health and fitness shows; am in the best shape of my life and getting stronger daily. I'm 58 and finally learned how to live a healthy life.

We are very interested in your four month program. How do we access the information and follow your process and recommendations?
Victor Rennix

Not a big fan of Lancey Pants...

count me in...

I have 3 months till my birthday and the start of school. I want to achieve a similar goal. I'm there with ya!

I am 52 and need to lose 50 pounds. Looking forward to the much needed support.

Great idea! I'm in!

Nice thing to do actually. Would be nice to be healthier in 4 months, but I just lost ALL my benefits at my job, so now I'm afraid to exercise at all for fear of injury. Also I lost the $$ ability to buy the foods that are healthy.

Any suggestions, Dr. Guptka? Why does it seem that good health is accessible only to those who can afford it

CNN has my email, I don't know how to [ost on Twitter though I do have an account.

Thanks and a happy birthday in advance.

Five Easy Tips:

Make sure that half of your plate (up to 2/3rds) is filled with fruits and non-starch veggies that you like. (American Cancer Society recommendation. Was tested years ago among Type 2 diabetics (only advice given), and not only did HbA1C go down, so did weight.)

Walk at least 10,000 steps per day, preferably 15,000.

Eat thee meals plus two snacks or six small meals per day.

Purchase some Bodylastics body bands... or find another easy way to do weight training. The new Wii game, EA Sport Active, is great-especially the 30 day challenges–although you may need to use a band with more resistance.

If you can't give up soda (diet or regular) or other non-nutritious beverages, make sure that you drink one large 16 oz. glass of water prior to every glass of soda or other high-sugar/artificial sweetener drinks.

Dear Dr, Gupta: I look forward to this journey and hope that with support I can lose at least 50 pounds. I will have to give up a lot of bad habits, which at age 62, are starting to tell on my once fit and athletic body (by the way, losing 50 pounds will not even get me back to my trim weight, but it is a more reasonable goal that I can live with. I look forward to all comments and ideas.

WANT TO LOSE 25 LBS.

I am a male, 67 years old (Everyone tells me I look 55). Look forward to your articles and suggestions.

CK

My Bday is Nov 1. I'm in.
Let's do it everyone.

What a great idea. I'm sorry you'e not the Surgeon General. You could have done so much for that job.

Hoping to lose 450 pounds.

I'm a fatass.

How do I follow this 4 month program? Do I come back to this same website? Thank you.

I'm a 48 year old woman who used to weigh 25 lbs heavier 6 years ago than I do now. I'm currently able to walk 16 flights of stairs twice a day during my work day and I run about 6 miles over weekends. I now weigh 113 lbs, have a high good cholesterol number and a low BMI. How did I personally get to the place I am today? I made small life style changes over a period of time. I started paying attention to what I ate and started a realistic fitness program. And, I don't pay a dime in gym fees. I use my environment as my gym. I don't care for or believe in restrictive diets. But I do believe in the fact that there are many excellent and delicious healthy food choices out there to take advantage of. My faves... turkey wraps and grilled veggie dishes. All my best to all of you and thank you Dr. Gupta for another great resource. I'm looking forward to reading all the comments.

to Pramila

For weight loss, you'll need to get about 5 cardio workouts each week at a medium-high intensity for at least 40 minutes. In addition to your cardio workouts, you'll need to lift weights (5lb) for all your muscle groups. And do not forget about low-card diet of course. So if you combine all of the above you will get the body you want. I've been practicing step aerobics as a cardio routine for 3 years now and eating low carb. Thank Fitness I got my dream body!!!!

I just tried The Daily Plate site - signed in and started logging food intake and all that - and I decided that Daily Plate surely is a cumbersome site. It doesn't work nearly as well as the Weight Watchers site, which is similar but much better. Of course, I realize that I'm paying for access to the WW site, and the Daily Plate site is free - but some of it is not.

ok, I'm in for 10 lbs. What's heart rate train?

I am so excited to glean wisdom from those who truly know the human body and how it is designed to function healthily!

Sanjay,
great idea! everyhting needs a good start and consistency to work!

I'm 42 years and I have a 22 month old child. I need to get in shape so I'm still around when he grows up. I also want to get in shape so I can keep up with him as he gets older. I want to lose 25 lbs.

Can't wait to see your tips. I hope it will include motivation!!
Guess there is no magic that less calories means less weight. It is just hard to keep on track!

Started our walking program last week. My husband and are are IN.

I ne ed to lose a lot more weight than 4 mths would cover, but I will try to make some changes to attempt a 30 lb. loss as a first step. Good luck to everyone.

Count me in! I have a 3 month old and am trying to get rid of the baby weight!

Which milestone birthday is this?

I don't want to shed any lbs but I would like to be more fit. Now that I am 51, I want to be able to keep up with my grand nephews and nieces.

I have already started my road to a "healthier Me" back in March. I kept my same habits from college living, which involved smoking a 1/2 pack of cigarettes and drinking coffee, diet cokes and red bulls in between eating two fast food meals a day with little-to-no exercise.

I am proud to say that I took Chantix and have not smoked in over 3 months. I cut out caffeine for a while and now have coffee every once in a while, but replaced the red bulls and sodas with sparkling flavored water. I don't eat fast food and have been eating much better. I also started a couple of months ago working out with a trainer and on my own. I have not gained any weight and feel so much better!!!!

I am about to turn 33 and am ready for new challenges because of all the energy I have. I want to get my cardio in better shape by running more and be able to run a 1/2 marathon.... I also want to tone/lean up my body and am working on getting my diet even more healthy.....

I decided to take everything hour by hour, day by day.....I almost looked at it like a science project and a battle of wills – that each night I went to sleep without all that crap, each day I did something good for my body and ate healthy, and each day that i did 30 minutes of cardio/working out..... Then I "Won" that day!!!! Weird, I know..... but it totally worked!!!!! I FEEL BETTER THAN I HAVE IN YEARS!!!!

I am very interested and looking forward to reading this blog – Thank you!!!!

Austin, TX

57 year old male, had triple bypass 10 years ago.
50+ pounds overweight.

Too much time at the keyboard (computer and piano).

I'm in!

Would like to lose 80 pounds.

I'm finishing my doctoral dissertation and spend about 60 hours per week in front of my computer. Despite that I walk two miles to campus every morning and lift weights or do yoga with wife every other night, and I'm in the best shape I've ever been in!

Hi Sanjay:

I was layed off and after getting myself worked through all the chores at home that I wanted to catch up on, I am now focusing on exercising. Have been at it 4 x a week for the last 3 weeks and I am having a great time. Today I lifted 18,775 pounds of weights and biked 9 miles on the recumbent bike.

Having had a job that required 60-80 hours a week, a two hour commute each day, on top of running my dad's house and his nurses' schedule after his aneurysm and subsequent paralysis then loosing my Mom to an aggressive form of cancer, I decided that while I focus on looking for a job, I would also focus on getting back in shape. Having lost some weight, but with some still to go, and just turning 50 – this is a great time!

Thanks for doing this, and I look forward to following everyone's progress!

Nancy

i need help, so i'm IN..............

I'm quitting smoking today and working toward losing about 50 more lbs.

I'm ready

We changed our eating to under 10 grams of saturated fat a day and my husband's cholesterol dropped 70 points in 3 months, plus he lost weight. He's lost his muffin top, fits all his old clothes and looks sooo much better. I cheat and eat high fat cookies while he sticks to low or no fat cookies, so I need to sign up.

What a great idea... I am reasonably fit but need to lose some waist (and weight as well). My first target will be to lose 1 inch off my waist or 5 pounds (whichever happens first). I dont plan on changing my diet much. I do plan on doing the 30 min jog everyday. I do plan on eating a little more consciously during dinner. I do plan on sleeping well. I do plan on not getting injured (this can be a real problem for older folks) by over exercising. Its about 2 weeks to my 48th birthday.. Lets see how far I get and how I feel.

So looking forward to this! Want to be healthier and have more strength and energy. Haven't been happy with my body since high school...

Count me in too!!! I need to lose 50lbs. Let us do it.

Joined Weight Watchers last March. Made lifetime in October; losing 27 pounds. Have gained just a couple back. Keep teetering back and forth with those couple of pounds. Would like to lose another 10 and be almost at 150 pounds. I run 6 days a week between 4 and 5 miles; somedays I do more or maybe a little less, but I always do something aerobic for about an hour. If I run less, I finish the hour with walking. I also do 4 sets of 10 squats every other day and try to do 100 crunches every day.

Count me in...need to lose to much to even think about.

Oh Good... Wld like to lose 30lbs or more by my 30th b'day on Sept. 30th!

I'd like to get toned and buff for my concert gigs with the musical group Hutchins!

It is the way to become the Mind-Body-Spirit Power Balanced nation toward excellence and wholeness! I heard Michelle Obama our first lady talking about children needing one hour of excercise! That is so true! One of the things I loved in my original birth place of Iran was when I was going to school we excercised one hour with music and that was truly so needed for everyone was sleepy and needed to get the stress of the family happening off their back and start school! After that one wonderful glass of milk I still remember and cookies that were made of breakfast stuff and were delicious! I was in the basketball for five years in high school and think if it was not for that the stress of being a teen ager in Iran would have killed me!

I'm with ya. Want to learn more about heart rate training

I am on board. I have diabetes and desperately need to lose weight.

Ok Sanjay, today is the 1st day of rest of my life. turned 50 in feb, need to firm up & put on a few lbs. watch me go! @donnabella77

Great! I need to lose 40 lbs that I've gained while battling USpA flares for the past 4 yrs.

Thanks for doing this! I'm glad to take part. Best wishes to all!

I'm hitting the same B-Day (40) in about 4 months. I'm in.

I'm in. I would like to loose 20 lbs and I started to swim 3 times a week.

Too many pounds and a lifetime of failures so far. I am absolutely in. Thank you!

I used to run Track and Cross country in high school. 7 years later, I'm completely out of shape! I'm going to the store to get running shoes again this week, and I should plan to run a 5K by the end of the summer so that I have something to work towards. Thanks, Sanjay. Now I get to tweet about my experience with running, too. Excellent idea!!

what is #1023? just want to make sure i am in the right place! thanks!

remember cut carbs 3 hours before bed as you don't want to store anything as fat and try to drink a gallon of water a day and redmeat maybe once a week or so it really does a number on your digestive system.

This is an awesome idea. I am a fulltime mom of 6 and my health definently needs improved. While I don't twitter I look forward to keeping up with a goal of a healthy lifestylle with weight loss. My goal is at least 30 pounds.

I'm 67 years old, pretty fit, rainy month is interfering with tennis playing in Central Park, need to have a home workout routine, would love to lose about 10 lbs, increase metabolism.

I'm with you! I've already lost 48 pounds since January!

Dear Sanjay:
You are an inspiration to me and to my family here in Somerset, NJ. We all would be checking your page every day to help us meet our health objectives. I for one, want to lose 40 lbs. I am 5'9" and weigh 198 lbs. My Indian genes predispose me to coronary artery disease (is that true?) and I want to avoid that at all costs!

I am a 36 yr. old married mother of three, I've had a gym membership for over a yr. but make lots of excuses not to go. My husband never misses a day, and never fails to tell me that I too, should be going. At that point, I just think he is picking on me and make a conscious choice to not go. I lost my 10 yr. job as a vocational teacher due to the falling economy and it has brought on depression and stress. I owe everyone and the easiest retreat is food. A couple of months ago ,I was re-diagnosed with high blood pressure. My readings were around 222/134. I thought a stroke was imminent. I know I need to make changes and my new job is high stress/less pay and I just don't feel well every single day. I am curious and excited about this venture. I adore Dr. Gupta and for him and for me, I am willing to try this. Thanks and good luck to all......

Hi Dr Gupta,
I watch your program most of the time.... thx for the initiative. I would love to lose 20 lbs. I gained a lot since I had post postpartum hypothyroidism... Hashimoto's Thyroiditis now. Gaining is so easy but losing... I want to have a goal now! Please do keep us informed as to what to do.

October will mark 1 year since I started on my weight loss – and ultimately fitness – journey, so 10/23 is an awesome time goal. I'm already down 38 lbs but have at least 20-25 more to go, and my fitness level has improved drastically (but again, more to go)! I'm so excited about how far I've come and looking forward to the support here. The more the merrier – it's a wonderful thing to do for yourself and your future. @megmakes

I am a great grandmother turning 80 years next week. I'm with you! Dare I hope for more than just maintaining?

I need all the encouragement I can get. I watched him on the medical TV in every doctor's office I've been in(and their are a lot) before there was Dr.Gupta on CNN. I trust him and will be very glad to try for better health with him. Thanks Dr. Gupta.

I'm with ya – got 20# to lose – bc surgery tomorrow, back in deep water aerobics ASAP, and new insentive! 4 months it is!

I can't wait to get started! I've had a fairly serious back issue for the past year which has been my bogus excuse for not exercising! No more excuses! In fact, my Dr. told me to exercise and that will no doubt help my back issue. I also want to lose 20 pounds and a little more!

This is a terrific idea. I had a heart attack one year ago as a result of a lack of focus on my own health. At 64 it is difficult to overcome decades of bad habits. My hope is that many will follow your example. I'll be watching and looking for new ways to overcome my own challenges. Sanjay, keep at it, you're impact here will be greater than Surgeon General.

Ready to start now! What is the frist step?

Sanjay: I just started walking/jogging intervals on my treadmill in April and I am seeing progress..watch you every weekend..can't wait to join your program!!!
MK

55 yo; 6'3", 230lbs; I would like to loose 30lbs. I'm in. Thank you Doc for the action. Can be really very helpful and you are really inspirational!

So – I have no idea how to twitter or blog......I barely have the hang of email and texting; but, I think I will be able to follow this groups' lead to a more fit me in four months! Starting my 30 min walk now.....

Great to hear of your forum experiment. As a trainer and business owner in Chicago, I am always looking for ways to help people reach their fitness goals. This sounds like it will be a real tool and reference for many of my clients. I will be sure to refer.
If there is anyway I can provide service, please let me know. It would be more than a pleasure.

One word: P90X! On my 4th week and I feel better than I have in years! Not for everyone, but very effective though. Tony Horton is the poster child for raw motivation.

Dr. Gupta,
On the 10th of this month I was diagnosed with esophageal cancer adenocarcinoma. I have a 60% blockage. I know my diet has to change and I need to start working out again. It's hard to get motivated when your body is tierd and you have a very hard time eating and drinking anything. I don't know what stage the cancer has reached because I'm waiting for insurance approval for my PET & CT scans. I've just stated work ing with some dumbells I have at home and doing a little walking. I know nutrition is very important, but it's hard when you can barely swallow. For me at 58, the fight has just begun. I don't twitter but I hope you put your info on CNN so I can follow.

ED

just what the Doctor ordered!

I walked 4 miles today,...watching my carbs and calories, but not denying myself of foods I enjoy. I gave up a glass of wine for a large, reusable bottle of water with fresh mint, lemon, and cucumbers. I will lose weight. I will get in better shape! So far, down 8 pounds.

I'm in! Want to lose 50lbs in the next 12 months! I'm 46, and tired of being overweight...

I, too, cannot wait to get started! No more excuses – I need to lose 50 pounds and get my carb intake under control. I'm ready for the first step, and the next, and the next.....

After years of smoking and getting pudgier by the month I followed my wife down the streets as she trained for a mini-marathon. I had to interval train – I couldn't keep up the pace. But, I dropped pounds. Once I started running I hated to waste the effort, I ate healthier, I drank less. I just turned 63. My weight is barely over my high school grad weight and my resting heart rate is around 50. YOU CAN DO IT!!!

The only way to lose weight is to take in less calories than you burn. At first it is very hard. Then you start to see little signs of improvement. Pretty soon you're very proud of yourself and you will not let that go.

No fads, no lies, no pills, no bull. Stay full eating many small meals of healthy things. Soon you won't miss the bad things. Drink lots of water. You can do it. Believe in yourself!!!

I've been on my own quest for health and fitness for a bit over a year. Aprx 50lbs lost so far. It's slow, but so worth it. I prefer building muscle and then losing the fat. Upping your muscle mass ups your strength AND takes more calories to maintain than fat, so just having more muscle helps you lose fat.

I started by lifting simple hand and ankle weights in front of the TV while watching The Biggest Loser. It's hard to be lazy when people twice your size are running miles.

I just recently lost 50lbs and trying to get the last 20 off. I need all the encouragement I can get to stay motivated. Ths might just be it!
Thanks...........

Great idea Sanjay! Let us do it and review on 102309 to share the secrets.

I get Washington Post Lean and Fit by email each week. It has changed over the years but I have been getting it for more than 5 years. You might want to check it out.

It has been too hot in Hotlanta to ride the bicycle, and I miss that. 100º is just too much.

I walked inside today at Sam's Club and Lenox Mall. Each lap at Lenox is 1/4 mile.

Count me in!!! You should have been the Su.General.

One of the best things that you can do once you start working out is flexing in the mirror. At first you are not going to like what you see, but when you see that first buldge you are going to want to keep on going!

I'm in – I need to lose 50-60lbs.

I am in. I have much more to lose than I could do in 4 months. I just recently had an episode with high BP and on meds for the first time ever. My cholesterol and triglycerides are normal and I am not diabetic. I do have hypothyroidism and a couple different types of arthritis. The problem here most recently, is the 100 degree heat. The heat hampers walking and most outdoors activities. I just recently lost my job and have not found another one yet. I get discouraged, however I just lost 5 pounds last month.

Help!! I need help... I have no will power and really need help.
I want to lose apprx. 40 pounds. Where do I sign up???
Need to get my life back, it's been a long time...

Love to be a part of this! I was always thin till about 10 years ago and the weight crept on and I had another baby at an older age so now 43 almost 44 have been fighting to loose the weight back off and live healthier like when I was 33. Also have been having to take asthma meds and that is about the time the weight started coming on so then I went on the 6 wk body make over and lost quite a bit but still have some more to go and still no salt or sugar in most things I eat and drink 100 ounces of water everyday I am still holding off what I lost but I need to loose more so I believe this will be great cuz I always love watching you on CNN. Your a great down to earth doctor and easy to follow when you talk about different issues so count me in. I AM TAKIN MY LIFE BACK AND GETTIN HEALTHY!

I'm 57 years old and was 50 lbs overweight when I discovered The "Livestrong Daily Plate" 4 months ago. I have been using it to count my calories, even while vacationing for a month in Costa Rica, and I'm amazed how much its helped me. I have lost 20 pounds since I started. Okay so I fell off the wagon a few times but as long as I keep counting calories faithfully, its real easy to get back on. I also do an hour of aerobic exercise mixed in with weight lifting 2 or 3 times a week. So I'm all set to follow you guys for another 4 months and hopefully loose another 20 pounds as I work toward my weight goal.

Jim

Great idea. We also started a weight management crusade in Dallas in south-east Asian community last year and were very successful.
You should have a national syndicates talk show where everyone can listen and participate.

Sounds good!

Just started back to the gym last week after having 2 babies & 2 surgeries in 3 yrs. Surgeries were for torn small intestine & ileostomy reversal. I'm 38 and need to lose some weight, but the motivation for me is to get my strength back & to get healthy again. The youngest baby will be 7 weeks old tomorrow so the timing of this is perfect...I'm ready to feel good again!!

Dr. Gupta, it's all about keeping it off! Let's talk about combining the scientific advantages of brown fat and practical advantages of N.E.A.T. to enhance weight loss! http://mayoresearch.mayo.edu/levine_lab/about.cfm

My best investments in fitnes are the gym membership that I attended classes for 5 years, my heart rate monitor and my indoor cycle. At the present time, I'm competing in 2 different calorie counting challenges, online. My heartrate monitor transfers the data to a web site that stores the data on a spreadsheet and I get to compete with other athletes from all over the world. So far this year, I've won 1 challenge, took 2nd in another and I'm between 1st and 2nd in the yearly challenge. Great competition for those of you that are limited to working out at home and alone!!

Hi

I need to reduce about 30lbs to get back in shape. For the last 3 months, intense work pressure has condemned me to a desk job literally 24/7. As a result, I have had no workouts, no exercises, and have put on a lot of unwanted weight. Hope I can do this in 4 months.

I have been trying to loose 30 pounds since 6 months and go to the gym 5 days a week for minimum 45 minutes, but am now starting to see some results.

Good move and I believe it will transform some lives and will help many improve fitness. Cheers.

I need to lose about 100 lbs so I do hope this will help!

About a year ago, I started doing CrossFit. It is hands-down the best overall fitness program out there. Unlike other types of training, it doesn't pigeonhole fitness. It will push you out of your comfort zone on a daily basis and you'll learn skills that you once thought impossible. It draws heavily on olympic weighlifting, gymnastics, powerlifting, rowing, running, kettlebell work, etc... There is a magic to it that makes it highly addictive. Definitely check it out: http://www.crossfit.com
Cheers!

Count me in!!! I know what to do... it's just actually DOING IT that's the problem. The heart and soul are willing... the body's still a couch potato!

Yes!!! Can't wait!

I am 63 yrs. I swim a mile every other day at the local rec-center in our small town in here north east Wisconsin.Easier then chewing up whats left of aging joints by pounding the pavement for several miles at a time. Treadmills are a bore.Try to watch the intake without going nuts over the whole thing. Seems to do the job.

Great opportunity,

I am forty and hardly move a finger (as an exercise). I will use this opportunity to improve my shape and health.

I'm ready to get started. I have been working out a little but need to kick it up. I am doing a sprint triathlon on September 19 and I need to be in better shape for it. My goal is to lose 20-25 lbs.

Am 55 years old with hypothyroidism, RA,and OA. I am 5'3" and weigh 196 pounds this morning. Desperately need motivation to stick with a program. My goal will be 40 pounds in 4 months, regular exercise daily. Need some tips on exercise that will accommodate the arthritis in my knees and feet. I have a treadmill but pain often shortens the workout. But my new mantra is no more excuses!!!

I'm ready!

I have been in good shape all of my life...until now. I sit at a computer all day, have a high stress job, just got married (good thing) so cook and eat more. I am 59 and still very active but have gained 20 lb in two years. My diet is very controlled and I don't eat junk food. Something has really changed. Also my husband was raised on a farm and refuses to go to a gym since he grew up baling hay and thinks that physical activity for its own sake is a waste. Maybe the discipline of a 4 mo program will help.

Remember this one important point and use it to avoid discouragement...if it took ten years to put the weight on, it is reasonable to expect it will take some time to take it off. As long as I am seeing progress I am succeeding.

great idea! i'm in too!

Perfect! I need a jumpstart. I have 50 to lose, so four months will be a good start on that. Pat I'm right there with you. I have the tread mill, but my joints are worn. Good shoes should help and I just bought some. Time for me to get moving!

Checking in for day 2 of the blog. Still no information. This is kinda disappointing. What am I missing? If we have to tweet for this, I'm out.

Absolutely fantastic! I have lost a little over 50#s over the past year, and I'm losing motivation to exercise. Great timing!! Looking forward to the tips.

Great timing! I'm finally ready to get my life back on track. I am 54 years young, but carry around too many extra pounds. Ten years ago, I lost SIXTY pounds, I am proud to say, and got back into tennis – even went skiing at Vail. Slowly, over the last five years the weight has returned and I now realize I need to make a LIFESTYLE change, not just a quick fix diet. There's still plenty of time to get out there and do the things I used to enjoy. I'm looking forward to joining the ranks!

Great idea...I’m desperately looking forward to it.

I’m 30yrs old, mother of a 5yr old and planning for a second child………..BUT definitely after shedding off the extra 30 pounds!!!

i'm in...so tired or being overweight. Want to lose at least 40 lbs.

Bought a treadmill about 2 months ago~great investment! No excuses to not walk when the weather is bad. And, summer is a great time for me to work on losing weight and getting healthy 'cause, being a teacher, I'm on summer break. Also signed up for Tai Chi class (2x/wk). Have lost 20 pounds since last Sept but would like to lose 20 more. My b'day is 4 mos and 2 days away (Oct 26)~ my 63rd.

I am 2 months into making a total lifestyle change to become healthy.I love this support. I am with all of you. Lets Go!!!

I'm in. Moved to Mississippi 2 years ago and gained 10 lbs. I can't seem to lose. HELP!

count me in as well...looking to lose my baby weight.

I have been looking for motivation since Januray. I need to lose 20 pounds. I know that I will feel so much better. The hardest part with dieting is when you get hungry. ha ha ha
Thanks

I have Multiple Sclerosis and fell last year, fracturing my right shoulder. My right arm is almost useless and I am in constant pain. With my limited mobility, I despair of ever, ever regaining a healthy body. I believe my weight is going to shorten my life. I am so disheartened.

Dr Gupta, I'm definitely in on this.

I currently track calories, nutrients and activity with Daily Plate. Using it last year, I lost 10 pounds in 2 months, a slow and steady pace. I stopped for a while because I got lazy with tracking, but now I'm back on it. It's really a great site and has helped me navigate my food choices, from vegetables and fruit to what fast food can I eat and stick to my calorie plan. And it's free (unless you want more features, but the free site is perfect for me).

By the way, I've lost 6 pounds in four weeks, basically just by managing my caloric intake with a few days of walking or riding the stationary bike. My goal is 12 pounds in 8 weeks and I'm halfway there.

I've lost 10 lbs in a little over one month with a state of the art superfood antioxidant . SERIOUSLY eliminated all my food cravings. I've been a food addict all my life - multiple plates at salad bars, buffets, etc - now I only eat when my stomach growls and then usually quit before my first serving is completely finished. If anyone is interested, email me for info: tamiwine@yahoo.com ))

My birthday is October 22nd. Count me in.

I'm ready for this. On Monday I started walking again (I have issues running – arthritis in both knees and I'm only 40, but it's hereditary). I walked 2 miles on Monday and yesterday I did 2 1/2 miles. I want to work my way up to 5 miles per day at a fast pace. I also need to figure out how to get weight training in my routine. Any suggestions?

Need to lose 55 pounds by next March. My daughter is getting married and I don't want a replay of my shopping for a formal dress for her cotillion 6 years ago. I remember sitting in the dressing room crying because nothing fit. I love to get as much information from others on how they have been able to achieve a healthy weight and maintain it. I am a Type II Diabetic and struggle with High Cholesterol and Triglycerides. I relly need to learn to live a healthy lifestyle.

Count me in too...I added 30 lbs to my frame after pregnancy. Now even after 4 years it is not bulging...I hope I will be able to required info about what to have in diet as I am a vegetarian and also eat only Indian food...

Would it take four months to get fit, surely it could be done in less ..

Hmm. I was initially excited about this, but now I'm leery of joining the tweet feed because I already see people giving advice. I really don't want lots of random people giving me diet and exercise advice.

I second the idea of having a web page or forum for participation if we don't want the tweeter chatter from untrusted or uninformed sources.

It is all about the small things you do each day to change your lifestyle. Practice healthy habits, daily and you will get results. Commit to making healthy lifestyle changes.

[...] Join Dr. Gupta's 'Four Months to Fitness' initiative! By Dr. Sanjay Gupta CNN Chief Medical Correspondent Today, I am starting something I have wanted to do for a very long [...] [...]

I think this is going to be great! I just hope that you post some things that may catch my husbands attention. I exercise 3-5 times per week, (walking/ treadmill) for and hour. Not as out of breath as I used to be, but not where I want to be either. I have not lost any weight yet but I am working on it. Moral support and food tips would be very helpful. Looking forward to this!!!!

Completed first day: Small oatmeal with soymilk, two pre-packaged diet meals (nasty but limited portions) and 30 minutes on exercise bike as it is 103 in Dallas. No beloved red wine.

Lead on. ready for day 2.

Hey, having been recently unemployed and encumbered with what so many others are dealing with, I just seem to languish days away. Even I have some concerns about my alcohol and tobacco use. I need some HELP on so very many different issues! Looking forward to checking in, provided of course I can keep the bill paid for this thing.

Thanks Doc Gupta-
don't know what your milestone birthday is but I'm 48 and probably in the best shape of my life. Something just clicked – I took off 15 lbs with weigth watchers and work out almost every day- Jillian Michaels is a beast but in a good way. Thanks JM!! I think her workouts have boosted my metabolism.
It's definitely a frame of mind and decision. Good luck out there everyone and remember... if you fell off today, start again tomorrow- you'll be proud of yourselves.

I am 60 and it is now or never for me. Need to lose 30lbs
to get off blood pressure medicine. I am an emotional
eater and having a support group would help.
I have problems like everyone else in this economy
and binging brings momentary relief. Then I binge again
to deal with the guilt of binging the first time.

Help. Been on a diet since I was 8 years old. Now 54. Have yo-yo'd my whole life. Have looked great at times but never stayed there. Now at least 100 lbs overweight. Need something to look forward to.

I've respected you for years and I'm looking forward to this journey. I'm 64 and I need to lose a lot of weight but I have a hard time staying motivated. I'm committed to participate fully.

Always want to lose 5 pounds. The main thing for me though is that I am a type 2 diabetic whose father died at age 59 from congestive heart failure secondary to diabetes.
My diabetes is hereditary. I was not overweight, exercises regularly but still developed it about 10 years ago (I am 54).
I am in decent shape, want to lose in the middle which seems out of whack with my weight and exercise level, and hope this will help.
BTW, my son is entering his 3rd year of medical school!

Turning 50 in July. I would love to start feeling like I'm 25 again. I need a lot motivation. About 70 pounds overweight. HELP.

Your birthday is also my anniversary, another occasion for goal setting.

I am a good wt but really need to push myself to move and exercise, esp since my Mom died on the younger side with heart problems..keep sending out those tweets !

great looking forward to following this helpful iniiative

I would like to feel and look 'trimmer'. What has worked for me in the past is daily yoga for 20 – 30 mins., light free weights, walking to and from work. What I would like to know is, what is the most effective way for women to get extra protein without meat, chicken or fish in the diet?

Would LOVE to join but hates feeling hungry ! Don't we all . How shall I start?

After 25 years of up and down weight, I've learned that if I'm full, I ate too much. Satisfaction is one thing, "full" is another. Maybe it's just me, but I can't keep a healthy weight if I eat till I'm full. I liked Dr. Gupta's suggestion to stop at 80% "full." It's just the truth for me, as much as it sucks. Once in a while I'll eat more, like for a big event or holiday. I try to imagine what it might have been like in days past, when "feast days" really meant something. Ordinary days meant people sometimes didn't eat big full meals three times a day. Conclusion: for a long time I just ate too much. Period.

Okay, I'm ready to give up the best chocolate in the world here in the UAE, let's get busy!

i want to lose 20lbs

Would love to start----where do I look and how do I get started.
Thanks for your help.

Here's what's has worked for me and I have lost and maintained the loss for over 10 years.

Eat less of everything and don't deprive yourself of anything you crave. Limit yourself to one serving the size of your fist – that's the size of your stomach. Move more and DANCE! There's no fitness regime more enjoyable or more sociable. You will be exercising without having to set aside time for a fitness regime.

I don't believe one needs diets – they stop working the moment you stop dieting. A change is lifestyle, eating habits and activity levels WILL change the way you look, feel and thus your life.

I applaud this initiative. Belly fat is my demon for sure. I am 61 and just can't seem to get rid of it. In fact, in spite of eating right and exercising vigorously daily, the belly fat just sits there unaffected.

I even started a blog about my frustrations. http://www.hatethescale.blogspot.com

You are the greatest, Dr. Gupta. Keep up the good work for a healthier world.

I'm definately in.....training for a marathon that takes place around the 4 month end date!

I am ready to get started. I have at least 40 lbs to loose and my husband needs to loose also. He has high cholesterol and I have type 2 diabetes. Thank you for doing this,I think you are going to inspire alot of us to get going!
Judy Cox, Coldspring,Texas

Looking forward to starting .....let's go

Thank you for the initiative and sharing of great information. I'm 41 and lost 35# but now can lose the last 40# to get under 200 pounds and I even run 30 miles a week and eat pretty well. I hope you share information about sticking points and how to re-shock the system when your body adjusts to a diet. Thank you

Looking for help for the group of 'shortys' out there – really tough to lose, esp. after 40. Looking forward to the extra help. Thanks!

Would love advice on choosing a heart rate monitor.

Need to lose about 20lbs so i am in, and excited.

Following Dr Gupta to his 40th birthday and to my 40th birthday also. I don't need to lose any weight, but I'm looking to jump start a healthier lifestyle before my 40th birthday, so that my next 40 year years can be lead actively, happy and healthy.

My birthday is Oct 30 and I need to lose at least 80 pounds and I need all the help I can get. I walk, ride my bike, just need a little help with my eating habits

Finally! Just turned 57, postmenopausal and dealing with various hormonal issues, especially cortisol.
Thank you for your briallant idea

Help please, where can i find the four month plan.
Doug

I'm in !! ... Every 5 years I lose 25 lb. for a recurring reunion and then gain it back. I'm 58, non-smoker and non-drinker. I just don't exercise enough and eat the wrong foods. Now's the time to get re-active !!

i want to lose 20 pounds atleast . give some tips

need to lose 25 lbs.i am 40 now.i am so excited for advise and start.

My husband and I are in. He was diagnosed with diabetes a couple of years ago, after many years of being pre-diabetic and not really paying attention. Now he has neuropathy and some circulation issues and is still grossly overweight. I used to be a healthy 110-115 pounds, but 35 years of raising children and not paying attention to myself has added up to obesity on my part too, even though I am generally healthy.

We committed to Weight Watchers in June and decided to give ourselves a year to lose all our weight. We are talking about food more than we ever have, but the pounds are definitely shedding (but his faster than mine...). I started exercising every day, but don't like a single routine, so I've been relying on Exercise TV shows and On Demand fitness workouts. After 3 weeks, I can feel a difference, even though I don't see it yet.

My 40th HS reunion is in October, and I'm looking forward to being a lot thinner and healthier by then! Thanks, Dr. Sanjay

I was recently diagosed with a sever B12 deficiency...have finished the first round of injections, and am know taking shots once a month (!). I've been working out with a personnal trainer and am seeing great results! I, too, am excited about this 4-month plan! I want to lose 35 pounds for good!! And more importantly, be healthy and strong!

I am excited to get started, but where do I look for the 4 month plan?

I'm ready for this! Need to lose about 50 pounds, definitely need to revamp my eating habits and pay more attention when eating. This sounds like just the ticket!!

I'm in!!

Hi!! I'm a Zumba Instructor and have lost 27 pounds with Zumba.... I love everything fitness and I would love to be part of this...plus if I can help you guys in anything, just holler!!!! Good luck everyone!!!

Hello to all who are participating in this challenge! I am a physician who specializes in weight reduction and who runs a blog and support site for those who want to make their weight loss into a permanent commitment. The biggest challenge dieters face is negotiating the period after they lose weight. Wouldn't it be great if this weight loss could be the last one?? Please feel free to visit us at http://www.refusetoregain.com and join a community of people who are true warriors against weight regain and who can provide support, tips and insight as you learn to live in a new, fitter body.
Barbara Berkeley, MD

I have been on a weight watch roller coaster for years. Surprise me!

I'm in! Started 2 days ago, and am down 2 lbs so far. Determined to lose 60 total. Good luck to everyone!

I would like to join too! I'm 57 and just have to get on a healthier path!

I notice that the oldest Obama daughter walks with a side to side gait. Is this indicative of a hip or knee problem, or is it just a bad habit she has picked up trying to look cool?

My lifestyle has always been to eat healthy, mostly organic, more veggies and fruits ...less meat...more chicken and fish. I have been a runner for 35 years but enjoy many other physical activities. At 56 I continue to live this lifestyle but have made some age appropriate adjustments in my exercise regime...due to aches and pains after too intense a workout.... I am in great shape and excellent health for my age. ...my dilemma...I am about ten pounds over weight and carry it on my tummy....I haven't been able to loose this weight...and it drives me crazy....any tips for losing that extra five to ten pounds of fat that has settled around my waist line?

I need 70 lbs OFF – I'm with you.

I'm in need of losing the 20 pounds I gained after have back to back neck surgerys. I have been walking and excersing since I was 24. It was just an everyday part of my life. Since the surgey my whole quality of life has changed. All I want to do is lay in the bed but it hurts. Sitting for short periods hurts, even standing hurts. I have lost the use of most of my right hand and most of the time it takes me about 15 minutes to get out of bed. I'm very very depressed and don't know how to get out of it . I want my life back but sometimes I'm at the point I really don't care....about anything. What can I do? Please help me. I hope you answer this because I really need help and motivation,

Wow...to be able to discuss this topic and play a part in an intiative with this caliber of folks is quite amazing. I like forward to playing my role in creating discussion topics. Thank you Doc!

How well is the food pyramid put together when looking at a goal of overall health and BMI...?

I only need to lose 15 pounds, but as I get older, it gets harder. Need to lose to make sure I keep diabetes, metabolic symdrome, etc. away. Good for everyone. Thanks for the help!

I've asked my family to do this with me. Hopefully, we will all be more fit at the end of the 4 months.

I would love to join in. I need to loose 50 lbs desperately. When do we start?

want to join your goal of better health & fitness. willing to make some key lifestyle changes & look for alternative advice, even if this means getting anew doctor etc. & etc.

Count me in.....Wanna lose 20lbs, last few months desk work has caught me a lot, I hope this will be enough motivation....

Have already lost 12lbs in 6 weeks!
Counting calories and going to the gym worked for me.

This looks like a great way to shed my extra 20 lbs and look forward to starting the regimen and feeling more energy; physically and mentally.

July 20. Better late than never. Current weight: 178. Goal: 140! I would appreciate your support and guidance.

I am 52. Although I look to be in my 40's and am in great health, due to my family history-high blood pressure, diabetes, cancer.....I want to shake 10lbs and get in great shape to continue to keep these health issues away. I'm also in the throes of menopause and am "carb sensitive" so the South Beach diet has helped me maintain my weight over the years.
Now that employers, including mine do not offer health insurance-the insurance premiums on a private policy alone are reason enough to stay fit!!!!
Come on all you "grown and sexy" women out there. We can make it happen.

Recently purchased Wii game with Wii Fitness and Wii Active and feel this is a great way to work out at home. I can mix it up with running (real running outdoors). The Fitness game is great for increasing balance and practicing yoga. The Active "game" has a 30 day workout challenge that I am loving. Combining this with a change in diet, much more vegetables and fruits, less meat and smaller portions and I'm on my way to my goal of losing 20 lbs for the four month challenge. It all started like Rich Roll's revelation, looking in the mirror and seeing through the me I held in my mind's eye for the last couple decades and seeing what was in the mirror and what my wife has had to look at.

Here I goooo!!!!

Count me in.....I will be forty in five months.

I'm running a marathon in September and am still not in the shape I should be. However, I'm willing to do what I can to get there.

I need to lose 180 lbs to get to my ideal weight. I am finally motivated to getting fit and have lost 10 lbs so far. I know this will be tough, but the alternative is dying from complications resulting from obesity. I'm 42 years old, but I feel like I am 70, and I am tired of it. Count me in!

Great! I am in.

I'm in! Just the motivation I need!

After seeing my older brother go thru Heart Surgery, I too realized I was just plain fat. At 55 years old I was at 233 lbs. I stated eating sensibly, and walking 4 miles a day. 23 weeks later, I've lost 47 lbs, and feel like a young man again. It's never too late to get in shape!

I need to loose 12 lbs.

Trying to lose weight as I age is getting so frustrating. It is good to have a place to at least talk about the frustrations. I have a blog for anyone interested http://www.hatethescaleblogspot.com to share ideas about hopefully fulfilling our goals.

It is great to have so many people who want to get physically fit and to see so much support from so many others.

Yoga has worked well for me in attaining better health. It has inspired me to eat better as well. Started out at 150 lbs. and lost 3 lbs over the last six months. That may not seem like much, but it's progress.

I was 147 pounds 4 months ago with a belly. For my height 5'6" it was not bad but I decided to get fit. Now I am 130 pounds. I am doing 1 mile run on the treadmill every other day, and combine it with three sets of exercises, legs and lower body one day, upper body and abs ending with a 10 minutes session of sauna. Of course I have also pushed on calorie restriction based on my daily activities and results are showing. I exercise in the evenings but will shift to the mornings now as the sleep is getting affected.

Like Dr. Gupta, I am still trying to find the balance, don't want to get too lean, I am not there yet but I think I am in the right direction.

any ideas out there for getting rid of belly fat. I am 61, 5'2", weigh 161 and use to weigh 148lbs., then 155 and now this. I work out everyday for at least 60-90 minutes vigorously, lift weights, eat low caloric foods and still nothing happens. I would appreciate some ideas.

Paging Dr. Gupta,
Nurse Fretty needs to lose the belly fat. If I,m not successful, I,m coming to see the Plastic Surgeons at Emory for Lipo .LOL. Have a great birthday!!!!!

This is only my suggestion: purchase a heat rate monitor and learn about your body and how different foods and exercises affect your heart rate, then you can adjust your calorie input accordingly. It works for me! Also, I'd suggest a high cardio exercise, like cycling or jogging or jump rope before lifting weights to maintain a higher heart rate. Good luck!

Need to lose the belly fat in less than 4/months.Big vacation in sept.
If I,m not successful may consider Lipo, LOL.Have a great birthday!!!!!!

I'm in. Thank you for this information and support. As a former Army officer, I understand the importance of being fit.

hey ,would like to join the group.want to lose 20 pounds and get healthier.i have a 2 and a half year old baby and also getting back to studies to get back into my career. want to feel energetic and do lots of good stuff in life.would like to know the details as to how to go about it.do send me an email .would like to keep things going soon.thank you and lets go for it.

I just finished my own "60 Days Til 60". I lost 13 pounds and firmed up. I read an article that said personal motivation is the most important factor in losing weight and continuing to exercise is the most important factor in keeping weight off. I'm a believer!

Need to lose 20pounds. Want to look good

I need tp change my diet, my choresterol is high , I am spanish and hypoglucemic so it is hard to be on a diet. Thank you

Lose a pound of fat by running 60 miles or hiking up 2500 stories. Exercising is a tough way to lose weight. Alternatively, don't overeat. In fact, restricting calories is a more effective and faster way to lose weight. You must suffer–no other way around it. Fitness is another story. Exercise will get you fit. You can even be fat and fit.

My daughter has been overweight since she was 10yr.old I try to give her healthy food every day now she's 16years old she weights 216 pounds please help me Dr.Gupta"s

Good for you Sanjay! The last couple years, I've also allowed my busy-ness to bog down good fitness habits. But I find I feel better if I do even just a 20 minute walk after work before starting the evening chores, so I'm back to it. I've also cut out butter and mayo again, and am working on decreasing portion size. These little things do add up.

[...] While many doctors are prescribing medications to combat conditions that can be treated with exercise and proper nutrition, Dr. Gupta is recommending something healthy...EXERCISE and NUTRITION. You can read his quest for a "Healthy Nation" here, Join Dr. Gupta’s ‘Four Months to Fitness’ initiative! [...]

Need to loose weight 25LBS–not just me but my 8yr old aswell. How can we involve schools more actively in developing better dietery habbits in kids. Ex–feeding tofu/vegetables instead of cheese pizza/juices and junk included in lunch menu at all schools nationwide.

Someone has to take a big step in better dietary planning even for veg. menu in elementary schools.Scjools serving pizza form lunch shd be fined.Leave pizza as a treat by parents.

I haven't seen Dr. Gupta actually respond to comments, so how do we all pull together. Maybe just posting like this helps.

About school lunches. I think it is fighting a losing battle to change what the school offers unless you have the political know how and are a take charge person by nature.

If you can, pack your own child's lunch with healthy foods that you try to eat at home. Maybe a tiny cookie or delicious fruit could be her reward. Children are stll growing, so itis best if they lose weight as they grow meaning just staying at the same weight while her height increases would be one solution, I think.

I do exercise but maybe not enough. I am 75 years old and in excellent healtht with the exception of well controlled Diabetes II. Can I continue to go to aerobic classes with the youngsters (I can keep up with them, Zumba, too) or should I slow down and just stretch and treadmill? Although I get winded walking fast up hills, I can do many miles at a time without problems. Is this usual for super adults or am I fooling myself and perhaps causing some harm? (PS: most exercise advice seems geared to people under 40.)

I would say that you Ellen Rosendhal, are a remarkable worman and in great shape. I would say keep up with what you are doing, but maybe pace yourself more. I am 61 and get winded walking up hills. Elliptical exercise equipment is great for us older people. Maybe wear a heart rate monitor to watch and keep your heart rate and pulse in the recommended range for your age.

More power to you!

GREAT.. HOW DO I START ?

I run 3 miles every day to stay fit and I eat healthy foods. My employer has an on site fitness center, so I usually work out after work. Any suggestions, on how I can take off 15 pounds on top of my current routine?

I want to sign up! I'd like to lose the 30 pounds I gained since I quit smoking and went through menopause. I need all the support I can get!

Dr Guptka,

How much exercise is enough? I'm a cleaning lady. Aleady I spend eight hours five days a week running up a good sweat. If I vaccuum 15 hours a week, and mop another 6-10, how much more must I exercise to be healthy. Since March, when I started this job, I lost 23 pounds quickly, mostly due to eating platefuls of broccoli, carrots, radishes, and cottage cheese at first, but the weight loss has slowed substantially because I am truly too sore (and too poor) to be shopping for fresh veggies every week,on public transportation. My arms hurt so much from all my cleaning that carrying big bags scares me. I've considered trying a gym, do a treadmill or weights to make my arms stronger etc but I wanted your advice. By the way I am currently 168 lbs,. and 5'2" tall, and would like to get to 130 pounds. Cholesterol and tri-glycerides elevated (as of June 08), but normal readings for all else. Thanks!

The following is a sure fire way to reduce health insurance costs to the public.

Health insurance costs started rising in 1976 when the legal profession here in the United States was allowed to start advertising. Attorneys will only file a law suit against parties that have the ability to pay, or against those who have an insurance company that's most likely to settle out of court. Because of this the Medical profession is a prime target for lawsuits, primarily because of the money to be had from the medical facilities malpractice insurance company.

After a law suit has been filed against a medical facility, the attorney will seek and out of court settlement from the facilities malpractice insurance company, regardless of the strength of the case. The malpractice insurance company has two options: (1) Settle out of court or: (2) Go to court and face the cost of a very expensive jury trial. Why a jury trial? As per the 7th Amendment of the US Constitution that reads:

“In Suits at Common Law, where the value in controversy shall exceed twenty dollars, the right of trial by jury shall be preserved, and no fact tried to a jury, shall be otherwise reexamined in any Court of the United States, than according to the rules of the Common Law”.

Due to the 7th Amendment, either party to a CIVIL law suit can request a jury trial, the other party to the law suit has no LEGAL right to object, this is where the Medical profession gets had! Here's a hypothetical example: The dollar amount stated in the law suit could be for any amount of money, the cost of a jury trial could be in the area of perhaps $250,000. The attorney would offer to settle out of court for perhaps $100,000, an amount far less than the cost of a jury trial, the insurance company would most likely take the offer without the case going to trial. This is why as much as 50% of the medical facilities income is paid out for malpractice insurance! This cost is then passed on to the public in the form of higher medical insurance premiums.

One sure way to avoid this legalized EXTORSION and reduce the cost of medical coverage is amend the US Constitution. The amendment would state that both the plaintiff(s) and the defendant(s) in a CIVIL law suit are to BOTH agree to a jury trial, otherwise the case would go in front of a judge to be tried. If the case is tried by a judge the case would either be thrown out, or a REASONABLE judgment entered.

With this NEW amendment in place lawsuits across the nation would drop off drastically! The only real problem with getting the NEW amendment passed is a good percentage of our congressional members are attorneys who will fight this NEW amendment to the very end, because it would make it far more difficult for them to extort the public.

Let's chase the FOX out of the hen house once and for all, and give the working class back the affordable health coverage that they once had!

Please forward this email to everyone you know, especially your congressman.

Looks like this is a "Self-Motivation" process, stimulated by each readers comments. My advise is to exercise every day, gradually change your eating habits and perhaps invest in a heart-rate monitor. You've got to want to loose weight bad enough, then it will happen. It's a desire straight from the heart. I, too, quit smoking 18 years ago, am in the menopausal years, (55), but through my exercise habits I haven't even had any symptoms. Just Do It!!

I hope I can participate here. Need to lose 50 Lbs. and get serious about exercise. I keep letting anxiety rule my eating habits and squash my motivation.

I am just returning to a desire to live from deep depression and attempted suicide. I know how important activit (mental, physical, and spiritual) are to my health at age 62. I also have Type 2 Diabetes and need to lose 40 lbs. Thank you for positive place to turn to. I'm in.

I'm against water fasting as a weight loss tool. Some people I know believe that fasting with water( greater than 18 hrs a day, twice a week ) is a great way to lose weight. I think it's unhealthy and I'm very bothered by this method. What's your opinion on water fasting. Thank you.

I'm not a doctor but I've learned from experience that our body's metabolism will adjust accordingly to our nutrition intake. It's my belief that exercise and the proper balance in our diet is the best and safest way to develop a lean and healthy body. (Also, it looks like the only answers to our questions are within the group). Good luck!!

I'm in. I am very excited to join the program....

Does anyone working out weigh themselves only to see their fat content (by scale measurement) decrease, then by am. see it increase again without eating during the night ? I am perplexed and discouraged as I am cycling 6 miles each weekday and on the weekend I am speedwalking 6 miles both Saturday and Sunday. Then 3 days a week I am doing strength training for 30 min......I'm trying to lose 10 lbs-but get rid of the fat

I lost 20 lbs by not eating meat/cheese/oil. 2 months.

My daughter is 16 and 100 pounds over weight. We need this program. I am a okay weight. When I say we I mean our family for our girl. I worry about her future. She is shy but does have a couple of friends. I wish I could control her eating but I can't and I want to get her to do more activities. I cannot wait for this program to start. She loves Jillian Michaels, we watch Biggest Loser every season. My daughter wants to go on the show but, she is not old enough.

So what do we do anyway to follow the program?

Thank you,

Janet

I am not sure if there is an actual program. I wish Dr. Gupta would say so. But one way to help you daughter is to encourage her to read the food ingredients in all store products and to avoid anything in the list of food ingredients that begins with the letter "s" as in sugar, sorbital, corn Syrup. Avoiding all convenience foods and those that have fats calories as more than 1/2 of total calories is a great way to start. AND AVOID ANY SODA, xcept maybe diet soda. Drink lots of water. These are my suggestions.

Janet I understand how you feel about your daughter. I was an overweight kid and I had such a tough time. I was ridiculed and had few friends. At least you as her parent recognize she has an issue with food and want to help her. My parents were all overweight, ate poorly, etc. and it did not matter to them I was grossly overweight
Help her set goals for herself- small ones for a start. Maybe it's a new dress or pair of jeans .....You sound like you will be so encouraging for her!. That is a huge + for her.
Help her choose fruits, veggies, and healthy foods. They go a long way for energy as well as weight loss. As I got older now I am size 8 but I had to adopt a life of eating right and exercise because I have those Polish genes.

Janet, I just finished a book that may be worth your time to read. It is call The End of Over Eating: Taking Control of the Insatiable American Appetite, written by David Kessler. It may help you better understand some of what is driving your daughters behavior, as well as give you ideas on how to change some of the behaviors as a family. It points out a few important things. First, sugar, salt and fat are the enemy. Second, the food companies want us all to eat more of all three. Hope it helps.....

Janet,

Clearly, you're a conscious and conscientious parent. Of course you're worried – you want her to be healthy and happy. You're right to recognize that you can't control her eating. Only your daughter can control what she puts in her mouth – and that might even be part of the reason for her overeating – because it's the one thing in her life she *can* control.

What you can do is help her capitalize on what she does like. If she's totally into Jillian Michaels, maybe you and your daughter can go on her website and follow some of the plans there, or even get the Jillian Michaels workout DVD (I have it and it's great!). Maybe it's helping your daughter explore what she might like to do and then helping her do that.

Modeling healthy eating and exercise yourself is another step. Are you willing to get in shape and shift your eating to help your daughter? Because young people really do pay attention to their parents' habits.

Finally, recognizing that the best way to accomplish things like weight loss and lifestyle changes, is in "munchable chunks" – small objectives. Setting a goal of one less soda or a tablespoon less salad dressing a day, can be enough when combined with other small, slow changes, over time to make a real difference in your daughter's weight and self-esteem. Helping her figure out what she can do right now, instead of waiting until she's old enough for The Biggest Loser, can be a great first step.

Good luck! And if you're interested in more ideas, feel free to email me at http://www.livestrong.com/experts/daniasacksmarch.

I'm on board too! Need to lose about 30 lbs.
How about taping my mouth shut!?!? Nothing else seems to work for me.

I don't want to tweet either. Can't it be done on a web site somewhere?

I am 40 and a three year breast cancer survivor. I am also a raw food vegan (since overcoming cancer). My daily diet consists of 4 to 5 pounds of leafy green vegetables, (some juiced), other vegetables including sea vegetables, spirulina, blue-green algae(not too many root vegetables) sweet and non-sweet fruits, some raw nuts and seeds including raw cocao beans (a must for dark chocolate lovers!) I work out 6 to 7 days a week, run between 20-30 miles a week. I was never one who was concerned with my health before. In fact I loathed exercising. Now I'm addicted. I've never been more than 10-15 pounds over weight, but I believe I am healthier now than I have ever been before! It's too bad it took a disease like cancer to wake me up. I hope others will be more proactive and not wait until some life altering medical event happens. By then it may be too late!

A reminder: The body has its own monitor relative to weight loss. It will reprogram a response to a dieting and a weight loss by gearing up metabolism to compensate. One should expect to encounter something like a 10 to 20 lb barrier to weight loss with normal diet.
Over a few months from achieving this loss, the body again will allow more adjustment downward in weight. I found that coming down from 230lbs to 184lbs met 4 or five such intermediary platforms. I continued my daily walks, pilates etc. maintained steady healthy diet and was patient during those intervals. I truly believe that concentrating on diet will produce only a binge like return or at the least will result in a metabolism that seems to convert air into fat.

My sense is that we inherit something from our hominid ancestors roaming the savannah. Starvation or extreme dieting will not work.

I counter what I consider to be the hominid response by treating myself to a Hersey Bar every 2 1/2 to three weeks. I, mistakingly or not, find that such practice convinces the body that I have access to riches and that a shift to a metabolic response to starvation is not called for.

Along those lines, we modern couch potatoes, riders in cars, buses and trains really do need to recapture what came naturally hunting on foot.

I think it's a great idea and I can personally say that I was 220lbs. size 18/19 but now I'm a size 8/9! All i want to do now is get some muscles and if I may recommend martial arts

Dear Dr.Gupta,
I am already in pretty good shape.I just want some more
Fitness ideas to stay that way,

I am in..great idea

hi Dr. Gupta

For all the soft drink addicts -I have a compromising solution.
what you,ll need-–
1-only clear sodas–7up,sprite,cream soda–etc...
2-filtered water–brita–etc...chilled
3-a fruit juice combo of your choice-–[no sugar added]-i-like pomagranit/blueberry.–or plain cranberry –whatever--

a little more than 1/2 -the cup or bottle you,re using filled with water-
–add just enough soda for twang and fizz-then add the the fruit juice to round it off to your tastes.----

after a month or so , the taste of straight soda will seem toxic to you?

I've always been an athlete and very in to my health. At 46 I'm as determined as ever to stay in shape. I've weighed the same for years, still 5'8' and a size 7/ 8, but I want to make sure I stay toned/fit. I do pilates, yoga, and walk my 2 dogs, but sometimes I'm so tired from teaching 33 6th graders/taking care of my family that I could use some extra inspirational motivation! So I'm in!!!

I desperately need to lose weight. I have set that goal today, as it is a New Year (Jewish New Year), and since I didn't act on this goal on January 1, why not now??? So here I am, looking forward to whatever tips you and your readers can offer. Good luck to all of us.

I have lost 80 pounds in the last year and a half, but have about 40 more pounds to go to get where I want to be. I want to get it all off by my 40th birthday in May. I even gave my goal a catchy name to keep me motivated. I really think I can get those last pounds off and feel and look even better than I do now. Good luck everybody!

I am 82 and enjoying good health. I started on a personal wellness progam when in my teens and while I have had some ups and downs I have stayed with it through life's challenges. It pays off, big time.

I need to lose no less than 55lbs. I am in dire need of help. I don't want to have surgery and I want to live to see, play with and enjoy the adult lives of my grand children (should it be in the cards of me to have some). I've been fighting a long time (about 20 years) and am just about done with trying.

My secret:

It's 80% EATING RIGHT and 20% exercise.

The results have been great after 3 1/2 months... patience is so important. The big changes have come at the end. You have to watch what you eat all the time. OK I do have one day a week I can sorta eat whatever... Judge results by how your clothes fit not the scale.

The secret to great ABS: Eating Right!! While Pilates and yoga are great for stress, AEROBICS * 30 minutes at least 5 times a week is goin to get the results. Do it first thing in the morning and get a double benefit is higher metabolism all day.

Whatever you are thinking and felling today is creating your future. Be aware and prevent emotional eating – look it up. Probably kills more getting in shape plans/lifestyle changes then anything else.

I'm going to try this. I am sick of being sick..literally. I need to lose 50+ lbs. My health is in jeopardy and I am finally at a point I need and want a healthy body more than an amazing desert.

Dr. Gupta,
I am a fit 43 year old woman who unfortunately has MS. I am fit, 5'4" 114 pounds, eat lots of fruit, including berries, eat nuts..no alcohol, drink lots of water, NO soda, a little black coffee. Lots of veggies only chicken and fish.....I spent my 20s and thirties dedicating myself to maintaining a fit body. My youth was spent wishing I was one of my thin friends, although I always ate next to nothing! It was very frustrating but that is past.

Now I battle the challenges from MS, exttreme fatigue etc. I am an attorney for the government and the workplace itself is a challenge to deal with but I continue. I always read abbout new ways to incorporate strength bearing exercise as well as arobic where I do not have to jump around b/c I cant do that well anymore. Any advice or suggestion of what I should read or do would be appreciated greatly.

Regards,
Kathleen

I fell off the band wagon and the weight crept up on me, I always found an excuse, today will be the begining I will bike again and hopefully hit the gym, its making time for myself with my busy schedule.......

am so interested !!!! four months can be a start of life long quest of staying healthy!!! let go and press forward!

Karen (who wrote in June),

I am one of those older people you referred to (64 years) and have learned that healthy eating, smaller portions and regular exercise is what is needed to take off the weight. I have lost 80 pounds over a 13-month period and plan to lose about 8 more. Persistence and consistency is vital (as well as checking the scales on a regular basis). I have learned that for me salt/sodium is an issue; you have to discover your own issues. Weight Watchers has been he key for me.

I am so in. I have been reading "Younger Next Year" and this is exactly what it is talking about. But I have been alone in my endeavor. It would be nice to see others struggle, win, struggle, win bigger, and ultimately become a better version of who they were and along with all that new discipline gain a great body that will take them into the next 10 years of life while being biologically younger and looking great!

Hooah! Dr. Gupta, I am turning 40 in December 2009 and I knew I was not in great physical health so after seeing and hearing of your challenge I took it on. I am a Soldier by choice I had just returned back from Iraq and feeling bumped out and let my weight go to 162 pounds and at only 5 feet tall I knew I had to do something; well today because of your challenge I am at 142 pounds and eating better so now when I turn 40 I will feel awesome! by the way congrats on your weight lost and health and Happy 40th!!

SGT Mejia, Francisco

I have thyroid disease and has been a struggling to lose 15 pound. Any suggestions

Dr. Gupta,
I have totally fallen off the wagon. The weight has more than slowly increased.
For my self esteem I need to lose the weight.
Aany suggestions, I go to gym and either do too much and hurt for days or get depressed with no visible changes.

Looking forward to my next big one (72) and need help on appropriate weight training to improve upper body strength. Former casual runner who completed Marine Corps marathon in respectable time at age 62. Now wlk regularly to avoid back pain which brought running to an abrupt halt.

Hey, Dr. G – Very glad to see you're promoting DailyPlate - stumbled across it Spring 2008 and it helped me (55 year old female, 5'4") go from 186 lbs to 131 pounds. Unfortunately - I've put back on 12 pounds in the last 8 months so ... need to get disciplined again so I'm going to join you on your Four Months to Fitness - which will take me through my 56th B-Day next Feb!

I'm ready!

looking forward to a healthy life style change food habits and exercise . I currently am being treated by a Chiropractor for low back paing causing extreme pain in my upper legs and hip area. very confused about an exercise plan. I used to do step aerobics, aerobics, resistance training and reallly do some hard workouts. slowly very slowly have done less and less. Now at 57 , 5' 4 1/2 weigh 178. all blood work good, xrays show know arthritis, in pain would like to loose weight and exercise. confused where to start .

can't wait to start! my husband and i work out at least 5 days a week- i do cadio and weight training and he swims, bikes and walks. we are on a great eating plan our son sent us and my husband has lost 10 lbs. – i have lost zip, nada, – i need help!

Dr. Gupta – This is my story to get fit. I am a 53 year old female professional from Michigan. This past March I weighed 240 lbs. I began the diet of protein shakes and many fruits and vegetables initially. Decided I needed to do something to get fit and was always a natural athlete in younger days. Being a swimmer on a team during my teen years, I joined the local college health club and began swimming in April. My first night I swam 16 pool lengths and was exhausted and spent. I kept it up swimming 4-5 days a week. I have lost 60 lbs with an additional 40 to go. I now swim 8-9 miles every week and average each night a two mile swim which is 142 pool lengths.... an hour and 20 minute swim for me and I do that without stopping ..... and with no shortness of breath. I also include other means of exercise in my weekly routine.. It can be done! Gone from 0 to fit! in this short time.

Patricia, OMG your first time back in the pool and you swam 16 laps??? Fantastic, what do you eat to keep up your energy? By the end of the day, I am done! Help

My husband and I began working out again in April. Our goal was to "firm up" before going back home for a 30-year class reunion and a family reunion. After about three months we saw noticeable differences in our body fat composition and became addicted to the exercise! I joined a small, personal-training gym which offered a Boot Camp and we set personal goals for ourselves. This is what helps keep us motivated. We have run at least a 5k race every month since September and are training for our first 1/2 marathon this January! Having a goal and sticking to it is important. We also watch our carbohydrate intake which helps. Thanks for beginning such an important blog where people can find support. Anyone can get in shape! They just have to want it and make the commitment to do it!

I am a personal trainer and spinning instructor, I am 5'4 and weight 120 lbs. I run, swim, lift weights and watch what I eat. I do everything in moderation and believe in balance!

For weight loss I recommend cardio 5 x week and toning/weight lift exercises 2 x week. How many hours? Well it depends. I believe you should work on a calorie intake x burn. Do the math.

Work on a treadmill or elliptical (or bike, swimming, cycling class) until you reach 500 calories and watch your calorie intake, no more than 1200 calories a day. Make a good daily plan for your diet and exercise:

Breakfast, Lunch, Dinner and 1 protein snack in between meals.
What time will you exercise everyday?
Hiring a trainer can be one of your best health investments.
Use saturday and sunday to make up for any missed workout.

Green tea capsules 1 x day before cardio- fantastic fat burner and give extra energy!

If you want to see results, you got to DO IT. Work HARD and see the results of your work, you'll be thrilled (such a good feeling)!

COME ONNNNNNN