Slim & Happy: 12 Week Weight Loss Program

12 Week Weight Loss Program

Living The Dream

If you want to lose serious weight, you have to overcome all the clutter from the media and leave the past in the past.

It’s time to nip it in the bud and check out this tried & tested 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. 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.

If you don’t want to think about any of this and just want a full meal plan put together for you then check out my Sexy Flat Abs Meal Plan which has a full 7 day/week meal plan full of clean eating recipes and snacks. Do it now as I have a time limited Promo Code “3030” for you to get an additional 30% off the full package.  I’ll also offer a full money back guarantee so if you don’t get the results you want then you’ll have nothing to lose but that pesky belly fat.

Sexy Flat Abs Meal Plan

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
  • 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

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. 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, but if you want to take it to the next level and want everything completely detailed out day-by-day try investing in my 30 Day Transformation package and it’ll save you time and frustration while focusing in on toning you up all over.

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

Share This:


Top Rated Supplements:

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


8 Comments

  1. How much weight of chicken should be in lunch?

    Reply
    • Hi Arsalan, I like to have you experiment with portion sizes to see how your body responds, but one rule of thumb that is always good is to use the size of your fist as the portion size to start off with.

      Reply
  2. I am a 62 year old guy who is active most of the time. (hiking, working out, yoga) I had a set back and was laid up for 6 months. Something happened after the operation that I can not explain. My eating habits took a hit but I didn’t go overboard knowing I’d be laid up. I went from a great 155 in shape guy to a 170 lber. I am back in the gym, eating better but can’t break the fluctuation in my weight. I bounce back from 168 to 170. Most of the weight is in my tire around my gut. Any info or direction would be helpful. Any specific exercises would help in the direction. Thanks for your time.

    Sincerely,
    Bill Iannuzzi

    Reply
    • Hi Bill, what is your cardio looking like? What are you doing, for how long and how often?

      Reply
  3. Hi…
    I am a pure vegetarian .. tat is pure vegan.. and I am 26 yrs old female . . Can u pls guide me in replacing with meats and eggs in the given above schedule

    Reply
    • Hi Priya, you can replace meats with beans or organic tofu.

      Reply
  4. hi! I just want to ansk you some questions about this meal plan. Is it for both, women and men? I am 49 years old and I do excercise about five times a week. I do both, Cardio and weight lift. I Love and enjoy it, but need to lose weight. Do this plan works for me as well?
    Thanks for tour comments!!
    Regards
    Olivia

    Reply
    • Absolutely Olivia, just adjust the portions based on how your body responds…I like to eat until I’m about 80% full and then drink a glass of water to keep things all in check. I’d love to hear your results with this, so keep them coming.

      Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

Join over 50,000 people
who get latest weight
loss and training tips!

Free Recipes!

Sign up to the weekly Weight Loss & Training Newsletter & get a 50 Smoothie Recipes PDF for FREE!

Archives