• denisepadernilla7

How I lost 30lbs in a Month

Disclaimer: I am not in any way a diet guru or a diet coach. These tips that I will mention are from my experience and from the research that I did only thru the internet.

It has always been a dream of mine to lose weight ever since I gained a significant amount of weight in 2015 due to my medicine intake for health purposes. Every year since then my weight just kept adding and adding until I was near to 200 lbs. I was scared for my life, so I decided to do something about it. Almost a month now and I lost a good amount of 30lbs all thanks to healthy diet and exercise. I started with 198lbs in a little over a month ago and here is my weight after 3 and a half weeks:

It’s 170lbs! I took this a few days ago, though I might have gained a little weight since that time because of a break from exercising due to an injury, but right now I can fit a medium size t shirt and I can also fit my shorts from 2016! Praise God! To be honest, I could never have done it without first and foremost, Jesus, for letting me realize that my body is a temple and it should be taken care of. Next, my family who never tires of reminding me to check on what I eat and to lose weight and not compromise with becoming overweight, or worse, obese. To my friends, most especially my bestfriend Kima who inspire me to work out. And to those I look up to for weightloss transformations, you the real MVPs! I will continue to grind until I reach my goal weight which is my normal Bmi. Right now I’m still overweight but that won’t stop me from becoming the best version of myself. I’ve been beaten up by depression and anxiety and it took a toll on me which affected my body but not anymore! I know it will be harder from now on to stay motivated but I will not give up!

Okay, enough about me. You want to learn how I lost those pounds in 4 weeks, am I right? So here are a few tips I can give you to get a headstart, along with my diet plan and my workout routine.

  1. It’s all in the mind – You have to think and know you can reach your goal of losing weight and motivate yourself each and every time that you can do it!

When I started, I had a wake up call. I was 198lbs – it was difficult when I walk and my body hurt a lot. I was also scared about my weight especially that it’s near to obese. One day, I saw a post on facebook of a before and after photo of this girl losing a lot of weight and it was motivational! The next day immediately, I told my brother I am going to enroll in a gym, did my meal plan, brought groceries, looked at myself in the mirror and told myself, “You can lose weight, you can do this!” By the grace of God, and with effort as well, I did. And look at me now, glowing and healthy. If I can do it, you can too!


Here is my meal plan for 4 weeks, you can follow it if you like or make adjustments to it:




Week 1

Days 1-3

Wake Up then Apple Cider Vinegar drink (2 tbsp ACV, ½ lemon, honey)

Breakfast: Oolong Tea with honey

Lunch: Beef seasoned with Cajun

Scrambled eggs with onion and tomatoes

Dinner: Chicken seasoned with cajun in olive oil 

4 hard boiled eggs

Vegetables with italian dressing

Snacks: Avocado crisps

Week 2

Grocery list:

Meat: chicken breast, beef striploin

Seafood: pampanu fish, mussels

Dairy: Almond milk, 2 dozen eggs

Vegetables: sweet kale, cauliflower, eggplant

Misc: mayonnaise, coconut secret coco aminos, cajun, olive oil, organic snacks, butter, shirataki noodles

Days 1-2

Wake Up then ACV Drink 

Breakfast: Oolong tea with honey

Lunch: Cajun chicken breast with cauliflower rice

Dinner at 7pm: Fish meat with vinegar

Cauliflower rice

Day 3

Wake up then ACV Drink

Breakfast: Oolong tea with honey

Lunch at 12pm: Oatmeal with almond milk and blueberries

Dinner at 7pm: Mussels with dynamite sauce (mayo & sriracha)

Cauliflower rice

Snacks: Any organic snacks

Day 4-5

Wake up then ACV Drink

Breakfast: Oolong tea with honey

Lunch at 12pm: Cajun beef with hardboiled eggs

Dinner at 7pm: Chicken adobo with coco aminos sauce

Scrambled egg whites with sweet kale salad 

Snacks: Any organic snacks

Week 3 

Grocery List

Meat: chicken breast, beef strip,

Seafood: salmon fish

Dairy: Eggs, Almond milk

Misc: Oolong tea, soy free stir fry sauce, avocado, mozzarella, cream cheese, cheese slices, olive oil, cauliflower 

Days 1-2

Wake up: ACV Drink

Breakfast: Oolong tea

Lunch: Beef Cajun with Scarmbled Eggs

Pre-workout: Avocado shake with honey

Dinner at 7:30pm: Salmon seasoned with Coco aminos, pepper and salt

Cauliflower rice

Day 3: Wednesday is Rest Day and Cheat Meal

Days 4-5

Wake up: ACV Drink

Breakfast: Oolong Tea

Lunch: Kale Chicken casserole with cream cheese and mozzarella and cauliflower rice

Pre-workout: Avocado Shake with Honey

Dinner: Stir fry beef with Shirataki noodles and eggs

Snacks: Any organic snacks

Week 4:

Grocery list:

Meat: chicken breast, beef round of eye steak, ground beef

Seafood: Pampanu fish, mussels

Dairy: 1 dozen eggs

Misc: Avocado, cauliflower, Organic beef patty, ground beef, romaine lettuce, organic bacon, chia seeds

Days 1-2

Wake up: ACV Drink

Breakfast: Oolong tea

Lunch: Chicken Adobo in Coco Aminos

Sunny side up eggs

Dinner: Pampanu fish seasoned with Cajun

Cauliflower rice

Day 3: Cheat day

Days 4-5:

Wake up: ACV Drink

Breakfast: Oolong tea

Lunch: Organic beef patty seasoned with Cajun

Cauliflower rice

Dinner: Chicken Adobo in Coco Aminos

Sunny side up eggs

3. Learn how to home cook – As they say, weight loss is 70% food 30% exercise

It’s better if you eat home cooked meals, and that you are the one who prepared it because you know what ingredients are used to make your food. If you eat out, you wouldn’t know what’s in your food and if it is healthy. Choose healthy options.

4. Work out – Target areas in your body that needs improvement and work on it

Here below is my workout routine, I exercised up until the 3rd week, but because of an injury, I took a break for a week to recover. You can follow this if you’d like.

Kudos to my brother, Kyle, for making this workout routine for me:

Some motivational quotes to live by:

“Train insane or remain the same.” 

“Your body is a temple, take care of it!!”

Workout 4x a week

Approximate time in gym: 1 hour 15 minutes

Alternate Upper body & Lower body


Day 1: Upper body

15 min bicycle/ treadmill

15 min elliptical

5 min stretching

30 min exercise for upper body:

  1. Triceps pulldown 3-4 sets, 10-15 reps each

  2. Back lat pulldown 3-4 sets, 10-15 reps each

  3. Biceps curls 3-4 sets, 10-15 reps each

  4. Chest flys 3-4 sets, 8-12 reps each

Or Shoulder press 3-4 sets, 8-12 reps each

10-15 min abs

  1. Medicine ball exercise 5 min

  2. Sit ups with ball 5 min

  3. Plank 2-5 min

5 min stretching

Day 2: Lower body

30 min bicycle/treadmill

15-30 min elliptical

5 min stretching

  1. Dumbbell squat 3-4 sets, 8-12 each

  2. Horizontal leg press 3-4 sets, 8-12 each

  3. Leg extensions 3-4 sets, 8-12 reps each

  4. Leg curls 3-4 sets, 8-12 reps each

10-15 min abs (same as upper body)

5 min stretching

5. Give yourself a rest day and a cheat day

It’s also important not to deprive yourself once in a while. You can have a rest day and a cheat day, BUT REMEMBER not to continuously have cheat days or else you’ll regain what you lost. I am guilty of this as well. I gained some pounds but thankfully I can still fit medium size. However, I should stick to the plan if I want results so DISCIPLINE is significant.

So there you have it, my secret to losing 30lbs in (almost) a month. Thanks for reading and leave comments or like this post as well.

Catch y’all on the flipside!



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