Trainer joe is the reason I’m happy with myself , his book changed my life !

Diet: 1. Large salad with 6 oz (170g) of grilled chicken or grilled salmon with max 30 calories of dressing 2. A Hard-boiled egg and bowl of plain oatmeal 3. 1/4 cup walnuts 4. An apple 5. A Quest Bar (a protein bar with approx 190 calories, 9g fat, 22g carbs, 21g protein) Drink: 100 oz water a day 1-2 c coffee with a small amt of sugar free "creamer" 1 can of diet soda Exercise: 30 min a day, every day (low intensity steady state cardio incl walking)

Started my journey September 23rd 2021. I went from 487 to 408 as of today, 160 more to go till I can join the military

Didn't do it in six months but I did in nine months 👍

Update: I posted awhile back and I have new progress to report...Down 78 lbs..22 left to go to reach the 100 lb goal. Started January 15th 2024.

Started Trainer Joe’s program 6 months ago today and down 109 pds with 12 pds to go to hit goal weight. Congrats to Joe on progress knocking down that A1C in just a month. We all have things to work on, discipline and relentless pursuit of the small goals = results. Cheers and thank you!

I'm on day two and I feel really good. I am currently 250 pounds. Thank you so much! I will post an update next week. (Update - July 6th) 8 days have passed and I am now 243 lbs. (Update - July 13th) It’s been seven days since the last update and I’ve lost 3 more pounds putting me at 240. I was cooking for a summer camp this week and forgot my food scale so my calories were a little over budget. (July 24th) 233 as of this morning. I have been very active, averaging 19,000 steps a day. If you do this right with enough protein you will not feel like you’re starving or weak. (July 30th) 232, it was my birthday this week and I traveled a lot so the food choices were not stellar. Hoping to get back on track next week. (August 8th) 228 lbs. I have been walking 2.5 - 3 miles every single day, and not just walking but jogging and running. I never ever used to run unless I absolutely had to for school. Sometimes I plan on walking and wind up running too because I feel so much lighter and energetic now. (August 25th) 226 lbs. Reflecting on how I've been feeling more recently, I'd suggest seriously considering your self image and motivations for doing this before you start. As you can see I've only lost 2 pounds in the last 17 days and I wish I could say I'm not really disappointed but that would be a lie. I know why my progress slowed down and I know what I have to do to change it, so I will and hopefully come back with better results next update. (August 27th) 222 lbs, I knew water weight was a real thing I just didn't know you could carry 4 pounds of it. (September 2nd) 219 lbs, friends and family have really started to notice. I walk at least 2 miles a day every day and I’m gonna try to get an exercise bike for winter. Today I’m shopping for running shorts as a treat! (Spetember 10th) 216 lbs. Four months before I found this video I was 275 pounds, and my goal was to lose 120. As of today I've lost 60 pounds so I'm halfway there! (September 15) 213 lbs, sorry for the odd updates. I'm trying to get back on every Thursday but sometimes I forget 😂. Just a reminder I'm pairing this approach with 2 miles of walking, jogging, or running daily. It doesn't matter what as long as a raise my heart rate to cardio levels for 30+ minutes. I rest on days when my legs are feeling sore which is maybe 3x per month. (October 2nd) 207 lbs. Sorry for not updating, like I said I would. I have adhd lol. (October 5th) 204 lbs. This update is to get back on track with Thursdays. I don't why I care about the update days. I also started the C25K program and completed run #5 today. (October 13th) 203 lbs. Just a reminder that if you're a person who gets visited by Aunt Flo that it is normal to gain a few pounds of water weight. Don't panic! Just keep going and put away the scale until she leaves. 😂 (November 2nd) 197 lbs. This will be my final update because I keep forgetting but also because it’s a huge milestone and I’d like to end on a really high note. I literally think the last time I weighed less than 200 was late middle school. Thank you Trainer Joe for helping me take back my body and feel like alive again. (January 3rd, 2023) 183 lbs. Ok y'all I guess I lied about that being the last update. I've lost a total of 92 lbs, my heaviest being 275. I've been struggling with body dysmorphia, meaning that in my mind I look the same as I did before I lost weight. This makes it pretty difficult some days to feel happy about all my hard work. I just keep going reminding myself that if I quit now I'll never hit my ultimate goal, which is to to feel strong! Going through all my old clothes and getting rid of all that doesn't fit (literally everything) has also helped me feel a little better. (January 10th) 179 lbs. I’ve been walking about 3 miles a day lately and working on getting my first pull up. (April 3rd) 169 lbs. I've really slowed down but I only have about 30 pounds left until my goal weight and I'm working on building muscle. (May 16) 160 lbs. I haven't been very careful with my nutrition as of late because of these darn grocery prices but hopefully I will have a garden this summer and those choices will be easier to make. Still can't quite do a proper chin up but if I kip I can do 1! Thank y'all for the positive comments reminding me that I've come a long way. (June 15 165 lbs) As you can see I have gained five pounds, but I have been a little lax with my diet and gaining muscle. I can do 3 chin ups in a row now and 1 pull up so I am still making progress even though I’m not losing fat. I’m heading to camp for a month so I will hopefully make better choices while I’m gone and don’t have all my snacky foods with me.

65 in 3 months

I have been doing this for a little over 3 weeks and lost 21 pounds so far!

Day two; went to the doctor yesterday and I was 273! I gained 30 lbs in 2 months due to stressful emotional eating. This plan helps big time! No guess work just prepping, so when I leave the house just pack the foods I'm allowed. Definitely forces me to add vegetables to my salad and the quest bar is so good! I added a water app to my phone to help me keep track, now I just have to exercise! It is so helpful reading accomplishments from others who are doing this as well. Keep up the good work!

-Large salad w/ 6 ounces of grilled chicken or grilled salmon and 30 calories worth of dressing -Boiled egg -Bowl of Oatmeal -Quarter cup of walnuts -Apple -Quest Bar

If anyone is looking for a tasty low calorie dressing, skinny girl has a honey Dijon that is 10 calories for 2tbls

Love this man exactly what Iv been wanting. Simplified! Appreciate you brother will try and send before and after pics!

I’ve lost 7 pounds since Friday night. I love love love the food. I wish I had known how easy this is. You are so straightforward. You crack me up, but you are dead on. I have told everybody about you.😊🎉

I don’t need to lose that much weight but you were the first person that ever said exactly what to eat. Amazing thank you so much.

Was doing 2x25 100 yard sprints each day. Summer goal 3-4000. # 1,709 (98.1 miles) slipped on wet grass barefoot, tore quad tendon. Plus was lifting every other day. Not trying to out exercise a bad diet. Got to within 6 lbs of high school weight of 185. I’ll get below that once I resume. Get active, don’t stop, eat better, eat less, we all can do this. Exercise may suck but it never fails. Age 68.

Am going to try this starting tomorrow am currently at 334lbs my goal is 180 but first I want to get to 220. I use to take phentimine medication for weight loss I was not aware that when I stopped, I gain all the weight back plus more! I've been depressed but am definitely ordering the book and going to try this. Thanks for the video

I ran across this this morning. I'm not doing this eating plan, but what I have been doing has lost me 20 lbs so far in a month. Keto plus weight training. Little bit of intermittent fasting (skip dinner) But not every night. What I am finding most motivating is the weight training. Being active every day has changed my mind on doing physical things with my family etc. My lazy brian is fading and I feel SOOO much better and I only lost 20 lbs. I'm stronger etc. already. I might throw a few weeks of this in and just see what happens. Thanks for the video.

"Food won't fix your problems." Man...I've been fixing my problems with food since the age of 10. Two decades. That's nuts. I'm definitely an emotional eater. Intermittent fasting has helped me in the past and I definitely wanna get back into that.

Love your simple, straightforward mindset. Underrated video, I hope more see it.

Started this April 11th im down 23 pounds today . I'm actually loving the way I feel physically and mentally . I needed something to challenge me to meet my next goal in this weight loss journey. The weight is just melting off im in awww. I will be scheduling for the 21 day challenge just to receive more information that will help me maintain this weight loss. Thanks for all your information Mr Trainer Joe.

YT suggested this video like they see me lol , I want & need to loose 65 lbs ,, please God let this work for me ,, **plan*** Large salad 🥗 6 oz chicken or fish Hard boiled egg & oatmeal -include walnuts - apple 🍎 - 1 quest bar Drink 100 oz water ^ unsweet almond milk, skim milk for coffee ☕️ stevia or monk fruit + zevia soda (1 a day) +Exercise 30 min a day - Mindset -book “ it’s only food “

I will be 50 in a few months this helped me so much so I can get back on track. I am watching videos to get motivated and your video came recommended and I am so glad I watched. So much good information in a small amount of time👍😊

Thank you so much, Trainer Joe! Thanks for being straightforward and honest. It is a mindset change but it's a necessary one for my quest to lose 100 lbs. I can't sugar coat it because I'll eat that too lol

I wanted to share my progress on here for you all since I started in September of 2023, as a 17 year old. This actually works really well September 03 - 280.8 Pounds September 10 - 273.8 Pounds September 17 - 270.2 Pounds September 24 - 265.6 Pounds October 01 - 263.0 Pounds October 08 - 261.4 Pounds October 15 - 254.0 Pounds October 22 - 250.2 Pounds October 29 - 246.0 Pounds November 05 - 240.4 Pounds November 12 - 237.6 Pounds November 19 - 232.8 Pounds November 26 - 230.8 Pounds December 03 - 228.0 Pounds I ended up gaining some more weight and got off track but I’m going to go back on it today and will make sure that I get back on track. May 11 - 233.4 Pounds

Day 1. Thanks for the motivation. Let’s go. Will keep my progress updated. Next 5-6 months to the next positive step change in my life.

This is such a great video. You are keeping it real...no gimmicks. I am a therapist and I appreciate your take on the Psychology of food. Great!

Bought the book. Both my wife and I are doing the 21 day process. We both have 100 lbs to lose (me probably 150lbs). We both already eat fairly healthy so the transition has been easier than expected. We have NEVER tried to diet together and we both eventually give in to over eating. We enable each other, It's a terrible cycle. I was a little worried about the amount of water at first but now crave it. The water is playing a HUGE role by keeping me "full". I only eat once a day, or I can't function properly. My wife is the opposite, she has to eat multiple times a day. With all the water during the day, and your "menu", by the time 5pm rolls around I'm lucky if I can get all the food down. Large Salad with veggies and egg, 6oz chicken, 1 apple and MAYBE 1 serving of plain oatmeal and I'm done. I feel like I'm over eating, it's kinda crazy. I have NO cravings, it really blows my mind. For the first time in a long time I feel confident we will be successful with the weight loss......together......which is weird to hear in it self. Thanks for your videos and Book, I really appreciate it.

I started my diet on 8-22-22. I am 6’3 and weighed 301.5lbs. As of today I weigh 240.3 lbs. -61.2lbs in exactly 6 months. Over the next 6 months I hope to lose the rest and be down to around 195!

I'm guilty of using food for comfort, I know the root cause of it, and I know I'm ready to change and better myself. I can't let myself keep going down this road, I just don't know where to start. Thank you for this video mate ♡

I'm in! I stumbled across this video and love it. I'm cracking up at how you have presented this as if you're TIRED of trying to tell us fatties how to lose weight! haha...it's great. I'll let you know if I'm one of the ones who can keep it up!

People being picky is a good one. I like your attitude. People either want to change or they don't - being picky has no place in this type of mind and body-altering transformation.

Great video! I was a little over 400 lbs about a year ago. Got down to 300 lbs but have been stuck there for about a year now and am actually gaining a little. I feel stuck and need a plan. Listening to this video just gave me that plan. I’m gonna do your plan and follow it to a tee! Also will be buying your book! I like the fact that your straight forward and cut rite to the chase! I like a straight shooter like you that isn’t full of crap! Can’t wait to start this and my goal is to get down to 200 lbs!! I know I can do it! Just have to believe in this!! Thanks for this information and I will keep you posted! Brad from Palm Harbor, Florida 😃😃😃

Am just posting on this thread that i am starting this journey to lose 100 lbs in 6 months starting today . MONDAY 7TH AUGUST 2023. I will burn this fat and I will burn with passion for God . Tuesdsy August 12th 2023. I amd changing my goal to 39 weeks / 9 months. I went through eight days eating in this way . However I lost 3 pounds . Every day I saw between 0.2 to 0.4 lbs down and I fast from 730pm to 10am . I also know my period week is a trigger week and I gain water weight on that week and I like salty amd sweet foods. I will never quit . This is my life . 100lbs of fat burnt in 9 months here I go with God...

This is the first meal plan that I love everything mentioned 🤗 I’ll definitely give this a try.

We love food. The trick is to start losing weight when 10 or 20 over than 100. Trainer Joe is right on. Good luck to all.

Glad I came across this vid. In May 2022, I was at my then all time high weight [ i.e. 267lbs at 5"5']. I decided to get into shape by doing IF and eating low carb. I managed to lose 53 lbs by early Sept 2022. But then life hit me, couldn't find work and was moving constantly and that created a high stress and low stability environment. I ended up gaining all the weight and more. At the beginning of Feb 2023, I have a high stress job but more stability with living situation. So I decided to start again, at 273.4 lbs. My goal weight is 130-140lbs, so this would put me in your 100+ weight loss category. I've implemented very low carbs, and cut all sugars and upped my water intake (still not nearly enough water though), and I have lost 15lbs as of today, and that's with a sedentary lifestyle as I just finished RRSP season at work.. My work hours will go down from 60+ to a regular 37.5 to 43 hours per week now so I will have time to implement your strategies. Thank you for posting and I will try and update regularly :)

Stepped on my scale this morning and nearly tipped over to 230. Never been this heavy before, but it's been climbing steadily over the past 7 years after college. Need to make a change now while I'm still young! Be back here in a month for updates. Thanks for the simple, no bs plan. It's exactly what my scatter brain needs!

I just ordered the book !! Thank you ❤

I've been reading the comments to get some motivation from them besides the video and I've noticed how the author of this video replies to comments,how active they are talking to people and supporting them. It makes such a good impression of them and it seems genuine

I’m 266 lbs and my goal is to lose 100. I’ve been eating granola with yoghurt for breakfast. I also take a probiotic every morning too. For lunch I eat a big mixed salad that has kale, spinach, chard, lettuce with ranch dressing croutons and feta cheese and either tuna or chicken put in it. I also do cardio for about 1 hour a day 5 days a week. My snacks are basically trail mix/nuts with dried fruit. I drink about 1 liter of water daily. I feel better.

Thank you, Trainer Joe. I watched this last night and again this morning. I took some notes and am going to do this! You break everything down into simple steps, no complex plan, and it just makes sense! Thank you for all you do!!

Im about 285 and im excited to try this. It seems alot easier to follow than other plans ive tried to do amd maintain. Ive been doing 1 meal a day and still struggling. Mainly because im just too tired after working all day. Im hoping this plan is a little better for me!

I’m going to start this tomorrow when I get paid! I was originally 275 pounds and after a month of eating 1800 I’m down to 265, but I’m wanting something a bit faster so I’m starting this. My goal is to get to 150. I walk a lot during my job, about 6 hours of walking give or take so I will add an extra 30 minutes of walking on top of that after I leave work. I’m so excited! I’ve never been a healthy weight before and I’m ready to change it. UPDATE 9/27/23: First day done! Total calories were 935. I do not have a food scale yet so this was based off estimation mostly with the chicken. I drank 68 ounces of water, a big difference than what I used to. I got really hungry between lunch and dinner but it was manageable I didn’t feel like I would raid the fridge at the drop of a hat. I did get a variety of apples, quest bars, and salad dressings to help me not get bored. I’m really excited to see how this will go!

I love how straight forward you are!

I love how blunt this man is. So logical and real! But Honestly 100lbs in 6 months for the MAJORITY of people is for those who are 350lbs +.....Once you get in the 200lbs and below its more challenging to lose weight because most of that fat is around your organs which is harder to lose. So it may take longer than 6months. And yea that "meal plan" is no beuno...you're gonna be hungry, cranky and gain it all back.

I’m going to try this, seems pretty simple and doable. Thanks much

I’ve watched a bunch of videos but I like your simplified approach. Today’s day 1 at 225lbs…I’ll be back for an update end of the year.

Ok, I started today! Thanks so much

Almost there in 13 weeks! 😮 I still have a lot of work to do but it's going to happen very soon 😊

Im currently at 375 pounds at 24 years old .. im ready to get a grip on my life before it’s too late… I’ll be back in 6 months with a update ! my 12 month goal is to lose 150 pounds in total it’s not going to be easy but I’m ready to be happy in my body and live a better life and accept the challenge !

Good straight forward information. 257 current weight. 120 goal weight.

Love this video! I’m just scared about the carb count.. I’ve had “keto” beaten into my head but I’m willing to try this

I love it! "How long do you want it to take???"

I’m currently 370.. following this and walking about 3 miles a day on my lunch break …. It’s June 1st 2023… Will give an update on how things are going at the end of June 2023

Good stuff!

I’m at my heaviest 190 but I’m 5’1 female and I’m so unconfident. I’ve been fit before but 2020 lockdown got me over eating. Eating makes me happy when I’m sad, I don’t understand why. But I want to be fit and healthy again. From 130 to 140!

This absolutely works. 1st week Jan. 21st- 26th, down 7 lbs. Vegetarian diet for two 1/2 years. Tired of being a fat vegetarian. I use tofu in place of the salmon, to make this diet work for me... so excited the weight is coming off. Thank you so much!

He is giving us tough love

Great advice!

I’m gonna go for it! Thank you!! 😊❤

I really appreciate your frankness. It's something I would have processed as gruff even just a few months ago, but now I just understand it as the truth. We keep hearing that it's about mindset, but we can't know how true that is until the mindset begins to shift. When you are ready to leave behind what hasn't been working for you, this advice is so sweet to the ears. Challenge accepted. See you in six months, boss. Keep going!

I’m doing this. I can’t live this way anymore

Just subscribed great video

Thank you for this.

It actually sounds like that amount of food is pretty good. Thank you

damn, kind of harsh truth thrown at me. it hurt but yh, thank you. you motivated me.

1.5- 2# 94/6 lean ground beef (make burgers), 2 sweet potato's (half to make 4 meals), green vegetables (as much as you want), 1-2 cup coffee, a quest bar protein bar..my diet plan (1600cal). cardio 40 min 3 times a week, walk 10k everyday, full body weigh lifting 4 times. Gonna tell you how my journey goes for a week. oh im 5'11" 224# goal to 170# once there or when feeling slow ill reverse diet to my maintenance wherever my weight is if i have less energy.

I am around 400 lb. Weight loss goal(362 to 160). I have lost at least 35 lbs. From Feb. 5th to early June. I have not been on a scale due to the price($50+) of one for my weight(500 lb limit).

Thank you for the simple message... Will report results

I'm starting today wish me luck! Updates: day one 280 pounds Goal [180 pounds] to fit in a halloween costume, I'm starting today. Wish me luck I will continue to update! Edit #1 I have lost almost 10 pounds in the first 2 weeks! I started at 285 I'm down to 277 as of today! Feels good!

Great content

Trainer Joe love your content. Thank you for being straight forward. Can I ask you, instead of oatmeal will a portion of pinto beans with the same macros be a fine replacement? Oatmeal is great but beans are a staple in my house and I always have an abundance.

I’m down almost 50lbs in 4 months but my goal is 100 lbs all together.

I going to do it..I'll take the before and after picture. Your 100 percent correct. It's all emotional eating 😢

The most difficult part is when you only have a few pounds to lose, and your body does not appreciate going below its setpoint. I hope this transformation program can help me with that! Im ready to roll!

Mind set seems to be key. I have about 19 pounds to lose but it’s a battle. I eat emotionally.

Im so excited for this. I actually dont eat alot as is so hoping this will work for me its so simple, and minus the walnuts I like all the food mentioned. I might replace the walnuts with avacado but so excited to try this

Awesome video 😎. Do you allow use of Propel water on this weight loss program?

Thank you😊

This is how I'm loosing weight. First meal big salad with thin dressing(italian/balsamic vinaigrette)... second meal bowl of plain oatmeal... third meal something that isn't starchy food or processed sugar.

Day 1, let’s do this!

Trainer Joe says, "If you don't like to eat what I say is on the plan, then go get another plan." Comment section rapidly fills up with, "Trainer Joe, can I eat this instead of what you said?" 🤦‍♂

I have 100lbs to go. I’m starting now and reading your book as I go. I hope that my calorie intake is efficient enough at 1700 calories..

Starting today 💪🏼❤🙏🏼

I started December 11 at 266lbs Plan to lose 100lb as quickly and safely as possible

Thank you!

i did a rough estimate of calories and protein, and it's about 1200 calories a day and 100 grams of protein. I'd say for women this is really good, for guys I'd probably add at least 25 grams more of protein to the diet to support muscle retention, and it could still be under 1400 calories a day.

Hi. I loved your video. Thank you for making things so straightforward. I was wondering do you have any recommended protein substitutes for the grilled salmon/grilled chicken? I am a vegetarian and would just like to know what I should substitute. Thanks so much!!

Ok, I have watched this video 100 times (not literally but a lot) I love the straight forward approach. I started on 2/6/23 and as of today (2/11/23) I have lost 6 lbs. I purchased the book because I definitely need to change my mindset about food. I am so inspired by eggyboi1217 that I too will document my journey here and update weekly. Consistency has always been my issue. I am exactly 24 weeks from my 50th birthday. My goal is to be a size 8, no larger than a 10. I hope to end 2023 in a size 6P (I’m only 4’11”). I shared the information with my sister and she is doing it too for 6 weeks because she only needs to lose 20 lbs. We are taking a trip to Hawaii for my birthday and I want to wear a bikini (not strong, just regular) and actually look good in it. Forgot to mention my starting weight is 242.2 lbs and I am 236.2 today (2/11/23)

Im buying the book and starting today. I'll check in later. Starting weight 367lbs. Update: I'm starting to realize that I'm losing my appetite and having a hard time eating everything in one day. For example, I can eat an apple, drink a cup of coffee black, and eat the protein bar and not be hungry. Is that normal? Day 7 Weight: 351.0 lbs= 16 lbs down Exercise Notes: Incorporated daily walks for my lunch break at work Day 14: 347.6lbs (19.4lbs down)- still having trouble eating everything, my cravings are slim to none, which is putting me under 1200 cal for most days Exercise: still walking for my 30 min lunch break at work (avg 5,000-10,0000 steps a day) I started going to the gym 2 days out of the week (Sat and Sun) doing about 1.5 hrs, ending with stairmaster for 15 min on setting 1 (which is brutal 😅). Day 21: 343.6lbs (23.4lb down) I had ome cheat day and gained a little bit and then lost it when I went back to the plan. Due to working 16-hour shifts, I have been using protein shakes as meal replacement for now (staying at less than 1200 cal). Exercise: There were about 2 days I was unable to walk on my lunch break, but I still am getting more than 5,000 steps a day. I still go to the gym 2 times a week. Day 28: 338lbs (29lbs down) I still have trouble eating everything because I'm starting to get full faster. Thus, a lot of the time, I am unconsciously fasting. Exercise: I'm still doing between 5,000 and 10,000 steps a day. This fitbit was one of the best investments I have made because it encourages me to move more to get my steps in.

Good morning. Ok! Yes I'm excited going from 273 to 260 in 2 days. But I'm not getting any sleep, waking up every 2 hrs to pee!!! I got into a bad situation at work, cookies everywhere, an apple pie for the residents and I walked away😊 * I hope it's ok to post my journey in here? It really helps motivate me. Feel free to leave advice as well.

I started this program a week ago and I have lost 6 lbs. I dont have 100 to lose. I have about 40. I actually feel great, and while its a bit restrictive, I'm not starving. I do substitute different fruits for the apple and I am allergic to milk so I switched out the quest bar for a plant based protein bar....and a protein shake for the oatmeal on some days, but so far so good. This is a good plan for anyone who needs to lose weight, who also is willing to stick with it.

So it's really about your book!

Let's do it

going to start this coming back in 6 months.

I need this so much! I'm starting out at 199 lbs 5ft 5 48 year old Mom of 13 and Grandma to 14 precious grandchildren. I want to get to 149 lbs within 5 months if possible. I have rheumatoid arthritis, osteoarthritis, and numerous issues with my feet that cause me to not be able to walk well. The extra weight I'm carrying doesn't help that issue. I'm going to try my best to do this. I need to get healthy so I can take care of my little ones and be here for them as long as possible. Tomorrow is Wednesday, January 24th, 2024. I'll put my goal to be 149 lbs by July 24th, 2024 That's 50 lbs in 5 months That's the day after my 49th birthday! I owe this to myself!

3l water Large salade only 30 calorie dressing 6 oz of grilled chicken or grilled salmon 1 Hard boil egg Plain oatmeal(with water) 1 bowl Apple Queat bar 1/4 cup of walnuts 2cup coffee with stevia or monk fruit and only 2 table spoon of skim milk or unsweetened almond milk ( accepted ) Zevia soda 1 can each day optional I needed to write this down thank you will be starting on monday

I'm eating pretty much the same thing as you're talking about (without seeing your video). The only difference is that I eat as much as I need to feel full. All my plate lunch and dinner are half filled with a garden salad, the rest is a backed protein. I've lost weight at a pace of 10 pnd/month and I'm satisfied with that speed. I've also begun with walking and introduced 30-second jogging intervals little by little. So I've gained some muscle mass also. The net fat lost is hard to tell.

Thx!