How to shed 2 Pounds per week

 

How to Lose 1 Pound A Week: Easy Diet Tip #1

Video taken from the channel: Dr. Phoenyx


 

How To Lose 5 Pounds In One Week (The Healthy Way) 5 Tips How To Lose Weight In A Week

Video taken from the channel: TrainWithMeOnline CC Matthews


 

Want to Lose 2 Pounds A Week? Be Sure to Eat Lots of This!

Video taken from the channel: Dr. Phoenyx


 

What I do to lose 2 POUNDS a week

Video taken from the channel: Cabi


 

7 Tips to lose 2-3lbs per week: Get Better Together Challenge (Ep. 9, S2)

Video taken from the channel: Patrick Byas


 

How to lose 2 pounds a week?

Video taken from the channel: The Healthy Dad


 

How to Lose 2 Pounds Per Week

Video taken from the channel: Howcast


Try This Easy Meal Plan to Lose Up to 2 Pounds a Week Breakfast. Egg, Hummus, and Spinach Sandwich: Spread 2 Tbsp hummus on 1 slice whole-wheat toast. Top with 1/4 cup baby Lunch. Spinach-Mushroom Quesadilla: Sauté 1/2 cup each chopped sweet onion + sliced mushrooms in 1 tsp olive oil over.

There are 3,500 calories in a pound; that’s 7,000 calories total (2 pounds) that you need to cut out or burn each week. That means that in order to lose 2 pounds every 7 days, you need to have a deficit of 1,000 daily. The strategy is to get your daily deficit of 1,000 with a combo of diet and exercise. Start by exercising three to six days each week. Do both strength training exercises and cardiovascular activity for your workouts.

Aim for 30 minutes to one hour each workout session. Exercise at a higher intensity if only doing 30 minutes. How to Get Rid of 2 Pounds Per Week in 10 Steps 1. Consume meals with fruits, vegetables and protein.

A combination of these food groups keeps you away from calories, 2. Eat a moderate quantity of whole grains. Whole grains rank only second to. To lose 2 lbs. of body fat a week, you need to eat 7,000 calories less than you would need to maintain your current weight.

In other words, if you weigh 200 lbs., you need at least 2,000 calories to maintain that weight. To lose 2 lbs. of body fat a week you need to eat 500 fewer calories a day, which would mean eating 1,500 calories. The best way to do it is by eating less, eating healthier and adding aerobic exercise to your daily routine. Remember, slow and steady wins the race.

Losing a pound or two a week might not sound like much, but it’s the best way to take weight off and keep it off for good. According to the Mayo Clinic, 1 pound of fat is equal to 3,500 calories. To lose 2 pounds of weight a week, you would have to create a calorie deficit of 7,000 calories per week, which translates to 1,000 calories per day. Therefore, you have to create a calorie deficit of 1,000 calories per day for a week, in order to lose 2 pounds a week. The more body fat you carry, the more likely you’ll be to safely lose more than two pounds per week.

Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat per week or up to 1% of your total weight. If you weighed 300 that would be 3 lbs per week. To lose 2 pounds a week walking, you’re going to have to also reduce the calories in your diet — possibly by a lot.

You could burn 500 calories walking and cut 500 calories from your diet, but you’re still going to be doing a lot of walking — one hour and 20 minutes to one hour and 40 minutes. Attempting to lose 2 pounds in just one day is an extreme and potentially dangerous way to lose weight. In most instances, healthy weight loss translates as losing around 2 pounds a week, so to achieve this in a day is a big task and should not be taken up lightly.

List of related literature:

To lose a pound a week, you’d need to decrease that by about 500 calories a day, or increase your physical activity by 500 calories a day, or a combination of the two.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

It’s generally considered unhealthy to lose more than two pounds a week, so be realistic in your expectations.

“Wii For Dummies” by Kyle Orland
from Wii For Dummies
by Kyle Orland
Wiley, 2010

To lose one pound per week, you will need to reduce your calorie intake by 500 calories per day (if you make no activity changes).

“The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication” by Marla Heller
from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
by Marla Heller
Amidon Press, 2007

This is not easy, especially if you exercise a lot.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Remember, I don’t advise losing more than one pound a day.

“Dr. Atkins' New Diet Revolution” by C. D. C. Atkins
from Dr. Atkins’ New Diet Revolution
by C. D. C. Atkins
M. Evans, 2002

Losing more than 2 pounds a week isn’t healthy and will wear you down.

“The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast” by Editors of Prevention
from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast
by Editors of Prevention
Rodale Books, 2010

Walk briskly 26 minutes.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2012

Don’t eat any food and work out for two hours a day.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

I know that doesn’t sound impressive, but if you lose two pounds a week, you could be eight pounds thinner by next month.

“Acid Alkaline Diet For Dummies” by Julie Wilkinson
from Acid Alkaline Diet For Dummies
by Julie Wilkinson
Wiley, 2012

Try losing one pound every three weeks.

“Be a Real Estate Millionaire: Secret Strategies To Lifetime Wealth Today” by Dean Graziosi
from Be a Real Estate Millionaire: Secret Strategies To Lifetime Wealth Today
by Dean Graziosi
Da Capo Press, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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76 comments

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  • I’m going to try this out tomorrow. I’ll tell you if it helped, if it doesn’t what do you recommend? I’ll give you an update in a week.

  • I lost 20 pounds in a month with little exercise, it’s not that hard you just have to stop eating food that tastes good lol, I still have 15 more pounds to go, wish me luck!

  • Currently 15 yrs old 6”3 310 pound kid doing this should make me lose atleast 100 in one year, starting out from December all the way to next year December. Wish me luck dudes

  • starting this tomorrow.. but doing it for 8 days because i have prom pictures next week wednesday! i’ll post updates:)

    starting weight: 146.2 lbs
    starting waist: 29 inches

    day 1: ✅
    day 2: ✅
    day 3: today i had to eat out:/ but i’m down to 145!
    day 4:
    day 5:
    day 6:
    day 7:
    day 8:

  • Not really agree on the low fat part. Fat will keep you full longer as matter of fact. Having a decent amount of fat is pretty important.

  • Finally, I came across a diet that is easy to understand. Quickly, I will lose 6 more pounds with “sowo hope site” (make sure to google it! ).

  • Aye I’m fricking 12 yrs old and I need to loose weight but I cant go in a damn gym until I’m 18 and ⇧ �� y’all should make a video of how little kids should loose weight ��

  • FitBody Energy sample packs are back in stock at my FitBeauty Shop! And make sure you use the coupon code for Free Shipping. Enjoy ladies! xoxoDoc -> https://drphoenyx.com

  • As I don’t exercise much I really struggle to fat burner. Since taking these I have noticed my appetite suppress and my fat burning. In over seven weeks I have lost 10 Ibs and a definite change in my body. Weight Loss Green Store Tea is highly recommended.

  • Seeing the natural ingredients and that it was caffeine free I got a bad figuring why not. I am not too much overweight and a big tea drinker so I could easily slip it in my normal routine. I was impressed over the increased bowel movements it gave me. I also enjoyed the taste promoting me to keep drinking it simply because I liked the Weight Loss Green Store Tea. Then after a week I noticed weight starting to drop off. I guess all those masses clogging my intestines are finally out of my system. Feels good to be clean inside.

  • I’ve been doing this for two months. Followed every single step. Losing a pound a week! Only because I don’t think having a 1000 calorie deficit is healthy or sustainable.

  • I’ve had success with this, but I had to be extremely careful about my calorie intake.
    It’s also important not to get down on yourself if you have an off day. Just get back
    on track.: )

  • haha I lose like two pounds a day because wrestling practice. Honestly all you got to do is. run stair with heavy sweaters. Run a least a 3/4 of a mile a day. and eat right.

  • I’ve always been weight conscious, because I’m now 12 and weigh about 165 pounds. The thing is, I don’t look overweight. I look like I weigh like 120-130 pounds.

  • Can you please talk about being vegan and how I’ve heard that protein intake is overhyped? There are several “diets” or approaches such as 80/10/10, high-carb low-fat etc. and people have lost weight and maintained muscle or built muscle NOT being on a high protein diet. What is the explanation for that? I follow several individuals, including vegan bodybuilders (300lb vegan, Vegan Fitness Model)and wanted to hear a medical doctor explain why that is working for them. Thanks!

  • I am 76 pounds xD but I wanna know for later on in my life. I wanna be a skinny woman when I’m older but I don’t wanna be those with big muscles o-o I wanna be cute

  • I was going to ask if you recommended an app to track meals or proteins, but maybe your blog has something there. I haven’t looked at everything yet. I am curious if this item, FitBody Energy – Boosts Energy, Focus & Health, is safe for someone with high blood pressure and high cholesterol. Also, I have type 2 diabetes. I don’t have much energy, the heaviest I have ever been in my life, however, I am ready to commit to a lifestyle change. The past few years, I will start one month then “back slide”, but now I don’t feel well, very drained and winded from the least amount of time on the treadmill or basic housework. I know I need to change and fast. Not being active at all, is taking a major toll on me. So, I’m looking at as much info online I can and started to move around more. I even park further from the entrance when I go out as of late. Thanks for your time. Love the videos and sharing as fast as I can.:)

  • I had to sub! You’re from Miami(305 stand up!), you like Publix �� and your personality is amazing! ❤️❤️❤️ 2020, our vision of the scale is clear! Here we come!

  • love this video and gives great advice. im not a expert but make sure your getting enough fiber. also if you don’t want to just have water have unsweetened tea like green tea which speed up your metabolism. i also recommend people put apple cider vinegar in their water

  • So I’m twelve and I’m 20 pounds overweight so you need to burn the calories u consume and a extra 500 calories? That’s insane to do for me I have school….7 hours and I have to do the working out after school……that’s hard I basically have to workout all afternoon until I have to go to bed I get home at 3 and usually go to bed at 9 or 10 and that’s really hard for some one with asthma………any tips?

  • Hi Dr. Phoenyx!  I love your videos!  I know its good to take a multi vitamin every day, can you recommend one?  There are so many out there I don’t know which one to pick.  Thanks so much!

  • On a related topic:
    1) Drinking water instead of soda or juice when eating can make it easier to taste the foods someone is eating and not need as many other flavor enhancers such as salt (P.S. lime/lemon juices are flavor enhancers also).
    2) Drinking a glass of water right before eating can help offset the amount of food a person wants to eat with the added benefit of getting more water into the system.

  • Thank you for the video. Last year I lost a total of 20 lbs. However I have come to a halt! I need to loose more wait. My goal is to get down to 120. I am currently 160lbs at 5″3.

    My diet now is a breakfast smoothie (Keifer, flax, kombuci, berries, almond milk, macha, sesame seeds and acia powder) 1 fried egg. I’ll have 2 snacks (some healthy nuts only) and an apple or an orange to eat. Then lunch is lean protein like turkey or small portion of beef. Lastly dinner (small protein, green vegetable, small salad or small sweet potatoe) And I haven’t last any or gained either so I’m lost now.

    Can you tell me if I should go the Intermitten Diet route???????

  • What I’m trying to lose is belly fat >< I have been told that Im average ((Between Fat and Skinny)) But I have also been told that I have a big tummy... ((Im Vietnamese, Which is Asian so My Family and all the people I know (That are Asian), plus strangers (That are Vietnamese and have a very strict Vietnamese type of culture to them) are very straight forward... If Im fat they will tell me in front of my face and start telling me to go on a diet and stuff...

  • Great info. I do not drink (have not for years), soda and I do not purchase sugary drinks/juices. If I want something sweet, I will add a couple pieces of fruit, like; strawberries, watermelon, etc… to my water.

  • I know that water is the only thing we should really drink but it gets SO boring after a while. I’ve even tried some 0 calorie flavored water. It’s just not pleasing. so I try to have juice on some days but not all and not more than once a day

  • FIRST��������
    Dr.Phoenyx I know I told you this already but I sooooo �� you for sharing all of this healthy, positive, and most of all REAL information with us. Bless your beautiful soul��

  • Thank you Dr. Phoenyx, I’m so glad I found you and subscribed. I love and truly apreciate all the valuable info you sare with us. Thank you. Im on a diet myself and trying to lose at least 1 pound per week. I do exercise 5 or 6 times a week. My question is; is it safe to eat tilapia fillet for lunch and dinner every day, of course with my veggies portion and a little bit of carbs? it seems to be working for me, but I don’t know if its safe to eat fish every day.

  • Best tip, 1lb is equivalent to 3,500 calaries. I’ve never tried to diet. I am now obese and aim to lose 58lbs. BMI currently 35.5 My goal is to lose 1lb a week. Does this sound safe or doable? Until my 30’s my BMI was 25. Now I’m 45yrs old and less active.

  • Hello Dr. Phoenyx, I’m 20 days into my Vegan journey I have lost a lot of weight so far. But my biggest problem is getting in enough protein for the day. I used a protein calculator (2) & it came out to 180G a day. How can I fit in the recommended amount needed?

  • Hi

    I hope you can answer this question for me! First and foremost you’re gorgeous and so informative! I am doing intermittent fasting with the eating window of 2p-7p and i work out at about 9p-10p every day for 5x a week. Mostly cardio and strength training. I know it’s important to eat protein after your workouts but I’m still in my fasted state and can’t consume anything until the next day at 2p. What should i do? Also I’ve put myself in a calorie deficit as well and weight is dropping but i wanna be healthy and stay healthy. Is this ok? thank you any help is appreciated and we love your videos! XO

  • But what if you don’t drink soda or juice at all? I don’t like either. I have always been all about water. But I’m having a hard time losing my last 15 pounds still. I eat a healthy diet over all (90% whole and plant based foods, and 10% of the time I allow a splurge meal or day) I also exercise often. I’m getting frustrated that I’m not seeing those 15 pounds come off.

  • i burned 1500 calories walking fasted on a very high incline treadmill for an hour. Is that directly burning fat? i was sweating like a mad man shorts and shirt soaked. I was wondering whats happening to my body at that point. at the same time I was sipping on BCAAs. ps I love your videos and subscribed. thank you so much

  • This is a great video. You should have more subscribers because yu seem honest and knowledgeable. Can you do a video on protein bars. I get so confused on what to chose when shopping for protein bars. Thanks and keep the vid coming!

  • Today is my day one of juicing. I plan to do this for a month while doing light exercises such as squats, leg lifts, etc, in the mornings (M-F) for about 30 minutes. I figured by doing light exercises such as this, that I would tone my body as my body transitions. I will admit that I’ve been concerned about restoring my muscles, but I wanted to make it as “clean” as possible due to my juicing venture.

    Before your video, I was thinking about making protein shakes…what’s your take on this?

    Would taking protein shakes while juicing be okay, or should I “eat the meat”?

  • OMG your awesome! I’m officially your patient and you are now my doctor. I am going to watch two of your videos everyday until I listen to all of them because I think you know what your talking about. One question: in your opinion, do you think it’s better to focus on fat loss first THEN focus on building muscle or do you think it’s better to focus on fat loss and building muscle at the same time?

  • I am trying to do the 3lbs a week but I’m confused… and I shouldn’t be but, for 3lbs a week that’s 10500 a week (3500×3=10500) decide that by 7 that gives me 1500 calories… is that how many I should eat? Wouldn’t it be less?

  • Wow superb speech…everybody should know the scientific method to burn wanted calories and fat..now losing it weight is no more harder…��

  • How much protein is recommended daily for someone aiming for 2 lbs per week weight loss? Is losing muscle a concern when taking it slow?

  • I lose like a pound of day. It’s called exercise and eating healthy. I’m quite fit, but I don’t understand why people would like to be model skinny. Your body WONT thank you for being as thin as a phone. Or being as big as a couch. None of these are healthy. I don’t dream of being as skinny as them, cause there’s this thing called Photoshop and botox, and it’s used like everywhere.

  • This is absolutely true. I only focus on my macronutrients especially my protein and I have been doing great. My legs look bomb because I’m feeding the muscle while loosing the fat.

  • Love this video!! I know I said it in a previous comment but I am so happy your sharing videos on YouTube!! I’ve just started back to being healthier and your page and YouTube has really gave me a lot of inspiration!

  • Thank You!! I am going to do the Carb half/ I really need to cut the carbs. The other things Ive gotten but the Carbs and work out or the next goal. The video very helpful!

  • Like how you explain explaining, I don’t drink sodas or juice, but I drink lots of beer and wine, what Can I replace it with please. I am getting a treadmill soon, so I want at least walk for about 1 hours, 4 times a week hope I will lose weight thank you

  • I know this is a old video but I want to lose around 20-30 pounds by May so I can be in good shape for my birthday
    (Edit) I’ve lost 25 pounds in a month from playing basketball watching what I eat and working out everyday for those who are struggling just keep going it’s worth it.

    Update 2 I’ve also been running 2 miles per day lately and it is amazing I’ve become in love with running and I’ve slimmed down

  • I have hypo thyroids and each day I work out a bit like I run every day and lift weights 6 groups in 12 deadman lifts and for arms the same amount then I do leg lifts the same amount too I’ve only lost six pounds but I keep doing it and I can’t loose weight so what do I do

  • I have fatty liver disease, high bp and high triglycerides level. I’ve lost 13 lb in 3 weeks so far. I’m hoping to lose 40 more by end of May

  • Man I just want to loose 15 pounds in 8 days�� I started at 180 then I started running in the morning for 2 days and lost 5 pounds in 1 week so I’m 175 right now trying to get down to 160 for my birthday

  • OMG this is 100% true! I’m still struggling with remembering to drink water more than I am and the salt intake but I have cut bread and milk down and dairy products down and once I did that I lost a lot of weight! I do low-carb breakfast with nuts a small amount of fruit and cheese instead of cereals and yogurts with added sugars and it made such a difference! I’ve lost over 20 lb just doing that but I have a little more to go:-) thank you for the great advice!

  • i don’t drink soda but only milk and water. I haven’t lost any pounds and don’t exercise much unless you consider constant walking, talking, and a bit running exercise. I’ve been eating a lot less and been exercising at home at least once a day for around ten to fifteen minutes. What is wrong with my body?

  • Cece If I’ve over done it on carbs and calories…will fasting for a day or so be of any benefit? Will it help balance everything out?

  • This “fizy unique plan” diet plan was such an simple method for me to reduce 14 pounds in the short a couple of weeks I have already been following it. Discover more about the “fizy unique plan” just by searching it on Google.

  • I really needed to hear this today. I’ve lost 30 pounds so far. But lately I’ve been so hard on myself and I just need to relax and focus on the calories

  • Lady you have to check this out

    https://womanuniverse.net/a-weekend-diet-that-can-help-you-lose-six-pounds-for-just-saturday-and-sunday/

  • I learned about Mrs Dash because my dad’s doctor told him to stop using salt and my step mom through out all the seasoning in the house and replaced it with Mrs Dash �� it’s pretty good, he still uses a small amount of bullion or salt but it’s still a start. He eats a lot of lemon pepper too, switched to using lemon instead of the salt mix. Also surprisingly if you Use is right ACV can be a salt substitute too �� thanks for the tips!

  • Although all these tips are good. Don’t decrease you daily calories by 1000 that is very unhealthy. Only decrease it by 300-500 calories.

  • I’m 99 Going to be 100 years old February 16 everyone please wish me a very happy 100 birthday my name is George Williamsburg and I have seven beautiful great grand children And I have five sons please wish me a very happy life I also faded in World War I I was one of the man who Who was in a tank I am originally from New York but in my elderly years I have moved to Florida I would just like to spread my message on how I live with a very long happy healthy life I never stress out about anything because I have faith in Jesus Christ I also never smoked or abused alcohol and lived a very happy life and that my wife is 98 years old going to be 99 in September she is just a beautiful gal This is my son’s YouTube account God bless us all have a nice day

  • I never count my macros… It’s a hassle to me and nobody got time for that…
    I simply cut carbs and eat fat and protein. I also am in a caloric deficient of maybe 1000 the most I go is 1200.

  • I want to lose 2st (I’m 17, 5,5” and 146lbs) I don’t look big but I certainly don’t look skinny and I want to be confident �������� wish me luck!

  • I don’t drink soda or juice even protein drinks premixed are to much now. I do use 0 calorie drink mixes. I can’t tolerate stevia do not like after tastes. I often use mint, lemon and 0 calorie green tea mix. I call it my mojito.

  • Hello Dr
    Can you please make a video about 50 and over weight loss and slow metabolism…im 53 and the last few years havent been very active because if depression, for a couple of months now I’ve been really trying to lose weight 246lbs…its so hard. I gave up once but trying again..I’m pre diabetic and its important that i lose weight. I dont use sugar only splenda. A few months now i stopped eating bread, rice, potatoes..just baked yams sometimes. i 5 days now i stopped eating all meat except fish, i make tofu stir fry often. I have a green smoothie every morning for breakfast, and i eliminated the half banana like you said. Im working up to one gallon of water a day now. Today at the gym i did 45 minutes on the stationary bike. i go about 3 days a week…i don’t know why its so hard to lose weight…or am i just being impatient? I would really appreciate some advice from you, thank you your great content. ��

  • say for instance you don’t drink soda or any other drinks apart from water, what could you cut down to make up that 500 calorie deficit? Do you mean 500 calories less than what you normally eat per day?

  • what do you think about birth control? I don’t drink sodas or juice always water! But regardless of exercise and better food choices I can’t knock off my last 5 or 10 pounds. =/

  • I lost 2 pounds for one week without drink pop or eating junk food I stop eating take out food and I’m drinking more water I feel good and happy

  • Eating healthy is hard and expensive!! My mother won’t buy “healthy stuff” because she says it’s nasty…. which means she’s buying breads and chicken n etc instead of fish n whole wheat stuff…. advice?

  • So true its been more than 3 months i stopped drinking fizzy drinks and soft drinks and no sugar in my coffees i saw a big difference ��

  • I’m getting ready for my fitness test in the Royal Navy, I got 17 days before my fitness test so my plan is to loose 20 pounds so it’ll be abit easier for the running. After that I need to do my BMI for my medical test. Right now I’m 31 on the BMI and I need to get to 28. Any tips?

  • I quit soda and juice 8 years ago (I’ll occasionally have natural juice) and I lost 10 lbs. I wasn’t even trying to lose weight, just be healthier and I saw amazing results. Great tip

  • How can i lose while breastfeeding? ive maintained this same weight for 8 months:(. i have been told in order to keep my milk up i have to put in the same amount i burn:'(

  • I’ve been trying to get healthier. I’m starting to eat right but sometimes its hard. I also have seen a small decrease in my weight by five pounds. This video tells me that in order to reach my goals, I must do everything healthily and continue forth a a healthy rate! Wish me luck! Alexis��

  • I’m going to start. it seems so simple but thinking of it that way (losing 500 calories a day) really helps put it in perspective.

  • Hey Dr.Phoenyx your video about soda really made me think about foods or drinks that I could eliminate even though I haven’t touched soda in years. I figured one of the sugary drinks I could eliminate is Starbucks drinks. Several months ago I used to be obsessed with going to Starbucks almost everyday and without being aware of all the sugar and calories these drinks contained. Another thing I have also cut back on is getting take out or going out to eat at a restaurant almost every single day. Lately I’ve been cooking a bit more and not going out to eat as much.But keep up the good work on these videos Dr. Phoenyx I somehow stumbled onto your videos by accident and I’ve been binge watching them like crazy ����������������

  • hi Dr!!!! how do you energize without caffeine raising your insulin for your morning workout? what are your thoughts on pre workout?

  • Hey Cece do you think I’ll lose five pounds with all the above except for HIIT? I would like to do regular walking instead. Can I expect the same results?

  • Thanks for the tip. I’ve cut down on sodas a bunch. I still have the biggest problem drinking water. I can go all day without drinking anything and I know that’s bad especially if it’s a day that I’m going to the gym after work:(.