12 Week Weight Loss Program

12 Week Weight Loss Program

12 Week Weight Loss Program

If you want to lose serious weight, you have to get serious about your weight loss efforts like never before!

So I’ve developed this 12 week weight loss program to bring you closer to your dreams of a toned body and a slim waist line, all while making you healthier and happier!

Serious weight loss results require a combination of a healthy diet and regular exercise. In this program, I’ll outline exactly what you need to do to accomplish both in the right way – and see amazing results in just 12 weeks! What’s especially great about this program is that you can continue adopting it after that period and you’ll continue seeing results!

12 Week Weight Loss Program – Nutrition

The first thing you need to think about is your diet, and you need to make sure you’re not setting yourself up for failure from the beginning. I want you to start by doing my Master Cleanse – but this is no ordinary cleanse. This cleanse is focused on cleaning out your kitchen and getting rid of all the bad stuff. Once you do this, you can start replacing things with foods to help you lose weight.

This 12 week weight loss program is going to be heavily focused on a whole foods diet that looks very similar to a paleo diet approach, because it’s relatively low on carbohydrates and includes a lot of nuts, seeds, and lean meats. To get an idea of this perspective, I recommend reading my Paleo Diet Food List here. All of these options can be included in this 12 week weight loss program.

Once your kitchen is clean and you have the basics down, it’s time to get a little more specific about things. I’m going to outline a 12 week weight loss meal plan that’s totally flexible. You’re going to start out by really cutting down on carbs for the first 3 weeks, and over time increasing your protein and fiber intake. You should be eating or snacking once every 3 hours in order to keep your metabolism revved up and burning fat. All of these things will give you great results!

Plus I’m including a number of metabolism boosting super foods to speed up your fat burning potential. Including foods like this is a great way to see faster results.

And it’s flexible, so you don’t need to worry about eating the same food every day.

Let’s get to it…

Weeks 1 to 4

  • Breakfast: 4 egg whites, 1 piece of whole grain toast with all-natural peanut butter, 1 piece of fruit, and 1 cup of green tea or 1 scoop of Magic Matcha Green Tea
  • Mid-Morning Snack: ¼ cup of mixed nuts/seeds of your choice and ¼ cup of either fresh or dried fruit
  • Lunch: spring mix salad or spinach salad with your choice of tuna, salmon, or grilled chicken and 1 tablespoon of low-fat dressing
  • Mid-Afternoon Snack: Your choice of carrots and hummus, fruit and cottage cheese, or mixed nuts/seeds with fruit
  • Dinner: 1 piece of lean meat (chicken, turkey, salmon, tilapia, lean beef) grilled, ½ cup of brown rice, whole grain pasta, or quinoa, ½ cup of steamed or grilled veggies of your choice
  • Evening Snack: Your choice of veggies or fruit with 1 serving of protein (cottage cheese, low-fat cheese, hummus, low-fat yogurt, or low-fat Greek yogurt)

Weeks 5 to 8

  • Breakfast: 6 egg whites, 1 piece of whole grain toast with all-natural peanut butter or almond butter or 1 cup of oatmeal with 1 tablespoon of honey, 1 banana, and 1 cup of green tea or 1 scoop of Magic Matcha Green Tea
  • Mid-Morning Snack: Protein shake from my list of healthy Protein Shake Recipes
  • Lunch: spring mix salad or spinach salad with your choice of tuna, salmon, or grilled chicken, 1 tablespoon of low-fat dressing, and ½ of an avocado
  • Mid-Afternoon Snack: Your choice of carrots and hummus, fruit and cottage cheese, low-fat Greek yogurt, or mixed nuts/seeds with fruit
  • Dinner: 1-2 pieces of lean meat (chicken, turkey, salmon, tilapia, lean beef) grilled, ½ cup of brown rice or quinoa, ½ cup of steamed or grilled veggies of your choice, and ½ of an avocado
  • Evening Snack: Your choice of veggies or fruit with 1-2 servings of protein (cottage cheese, low-fat yogurt, or low-fat Greek yogurt) or a second protein shake from my list of healthy Protein Shake Recipes

Weeks 9 to 12

  • Breakfast: 6-8 egg whites, 1-2 pieces of whole grain toast with all-natural peanut butter or almond butter or 1 cup of oatmeal with 1 tablespoon of honey, 1 banana, and 1 cup of green tea or 1 scoop of Magic Matcha Green Tea
  • Mid-Morning Snack: Protein shake from my list of healthy Protein Shake Recipes
  • Lunch: spring mix salad or spinach salad with your choice of tuna, salmon, or grilled chicken, 1 tablespoon of low-fat dressing, ½ of an avocado and veggies of your choice, and 1 piece of whole grain plain toast (optional)
  • Mid-Afternoon Snack: Your choice of carrots and hummus, fruit and cottage cheese, low-fat Greek yogurt, mixed nuts/seeds with fruit, or cooked quinoa with steamed veggies
  • Dinner: 1-2 pieces of lean meat (chicken, turkey, salmon, tilapia, lean beef) grilled, ½ cup of brown rice or 1 cup of quinoa, ½ cup of steamed or grilled veggies of your choice, and ½ of an avocado
  • Evening Snack: ¼ cup of mixed nuts and seeds and a second protein shake from my list of healthy Protein Shake Recipes

This diet plan may seem repetitive at first glance, but remember, there are a ton of options here. Once you familiarize yourself with a paleo diet approach, you’ll understand its benefits and find some great ways to substitute with other great high-protein, low-carb options.

I also want you to give yourself 2 cheat meals a week. That’s right, 2 cheat meals! This is actually a really important step in staying motivated and on track with your goals, as you’ll avoid hitting plateaus of boredom! I recommend saving your 2 cheat meals for the weekend, but it’s really up to you.

12 Week Weight Loss Program – Exercise

Now that you have a solid weight loss diet in place, you need to adopt a regular exercise plan. I’m going to direct you to my article on Fat Loss Workouts here. As you’ll see, I’ve outlined different workout approaches labeled according to different goals. Here’s how I want you to use these approaches over your 12 week weight loss program:

  • Weeks 1 to 4 – Use the Getting Started approach of a Monday/Wednesday/Friday split involving cardio and weight training.
  • Weeks 5 to 8 – Shift to the Getting Serious approach and up your game to 4 day a week.
  • Weeks 9 to 12 – Aim for the Getting Intense approach, which will get you at the gym 5-6 days a week.

12 Week Weight Loss Program – Sleep

And don’t forget to think about sleep. Sleep plays a big role in keeping your metabolism in check, and can have a huge influence on your hunger and cravings throughout the day. Make sure you’re sleeping well for 6-8 hours a night!

In combination, these factors will get you losing serious weight and looking your best in just 12 weeks! Stick with it past that point, and you’ll see further improvement! I’ve designed this 12 week weight loss program to be sustainable, so make it last!

Have any questions or feedback about this 12 Week Weight Loss Program? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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