Lose 14 lbs In 30 Days

by | Jun 27, 2024

Today I am sharing all about my client Amy and how she lost 14 pounds in 30 days. That is not clickbait, that is not a typo. That is not a mistake. That is not bullshit. I actually said how she lost 14 pounds in 30 days. The reason I want to share this is so that you can lose the weight you want. That’s the reason I share anything at all. 

Let me back it up a little bit. Amy is part of my membership group, it is called the Society. In fact, the society used to be called the Self Made Society, but it got confusing because I have a program, Self Made. The Self Made Society version was built as the little sister. My coaching program is called Self Made and I wanted to create a membership that was a little bit more, do it yourself. A little more self paced for somebody who wanted to have help on sustainable weight loss who wanted to hang out with me and learn from me, get my philosophies and of course, get all of the new masterclasses that drop in that program every single month. 

Part of the membership is that every single month, usually the first week of the month, I’m putting out a brand new masterclass. It’s information that I’ve never created before. It’s not on this podcast, it’s not in the free group. I also do a coaching/Q&A call several weeks later. So every single month is brand new content that way, not including what’s happening in our private community page. Also we have a full Member Portal so even though I’m going live into the Society Facebook group for the masterclass that is also then recorded, and it’s placed in a member portal for Society members. 

What’s cool about that is that potentially, you’re listening at a time in the future. You could be listening right now, in July, 2025, or some date in the future. You can come to the Society at any time, the Member Portal is going to hold all of the masterclasses for you. So for example, April was a huge relaunch for the Society. I was telling everybody who wanted to hear the message, hey, I’m going to do something a little bit different. I’ve created a program, it’s called Lose 10 Pounds in 30 Days, and it’s going to be part of the Society, it’s going to be a masterclass, as well as an actual program. 

It’s not just me talking about how to lose weight because that’s what I do on the podcast, I’m actually giving you a plan and you’re going to lose the weight if you follow it. I’m very confident about it. I knew this plan had worked and there are obviously variations. It’s not a one size fits all, it’s kind of a fill in the blank. It works really well for women of all sizes, ages, fitness levels, etc. 

Now that I’ve hyped the heck out of the Society and you are now frothing at the mouth to get into this program. I’m going to give you a little bit more information, so that you, no matter what you end up doing, you get something that you can take action on. I’m going to read to you what she actually wrote because I think it will help you. 

So my client, Amy, and she posted inside the Society that she lost 14 pounds. I didn’t even ask how because this is self paced. I had the masterclass on April 1, we still had people joining on the first and the second and the third I have people joining today. At any given time, somebody could be starting their 30 days. You can do the program for 15 days, you can do it for 40 days, you can kind of create your own adventure. I did ask her to share anything you can with this group about how it worked for you, what made you successful, etc, and so forth. I’m actually going to read word for word what my client wrote. This is it: 

“I think what helped me the most is getting out of my own head, and trusting the process. Of course, I would always see emails and Facebook posts regarding the Society and was always curious, but I’d let bullshit excuses deter me from joining until that one day in April. I was like, if not now, when? Just click it. Join already. I went into this with an open mind and I actually started a week late because I wasn’t 100% prepared with all the food items I needed to start on. 

For one. I told myself that I would follow the 30 day plan with no excuses. Only weigh myself on day one and day 30. Go for 45 minute walks whenever I could, hopefully lose a little weight. Once that was over, I would go back to boot camp for the first time in years. Well, a couple weeks into the 30 day plan, I had a freak accident opening up a can of dog food due to me being a dumb*ss. Cut my finger ended up with stitches, blah, blah, blah. 

From there, that injury turned into an emergent ortho hand consultation, which then turned into becoming an add on surgery case a week later, May 6. To say I was pissed at myself was an understatement. All I could think of was Welp, bootcamp is on hold now. Argh, my husband kept telling me not to stress out and just keep walking, which I did. I completed the 30 day plan short of one day, the morning of surgery, and the rest is history. I’m now one handed for the next 10 to 12 weeks, but will continue to go for walks. 

In the meantime, thanks to whoever took the time to read this long *ss post because it took me forever to type it out with one hand. Lol. Bottom line, the 30 day plan works, you just need to get out of your own head and trust the process. Also stay off the scale. Weighing myself only twice during the 30 days helped my brain too.”

That is word for word. In fact, if you are a member of the Society, either now or in the future, that will be there. I I know Amy well enough to know that it would be totally okay to share that with you. I would say that people in the Society, probably 75% of them, I do not know personally, maybe more. Amy is a client of mine from a really long time ago. I don’t think I’ve seen her in person in probably over 10 years. So although we live in the same state, she is participating virtually online, like most everyone. 

I have clients inside of the Society and in Self Made, from really everywhere, including Canada, Australia, London, you name it. You don’t have to be local to be part of any of these programs. You don’t have to work out at my gym. You don’t have to know anything about fitness or working out. What the Society is going to provide you though, as well as Self Made, is the fitness, the food, the supplements. Whenever you’re ready, you’re going to work on whatever your next level is.

For most clients, in any program that I’ve ever done, I tend to really focus on food first. We have to eat, we have to have the nutrition, and we have to be able to fuel our bodies. We have to figure out a relationship with food and we figure out our hunger cues. We have to solve that because we eat as long as we’re alive. The fitness, the exercise, strength training workouts, lifting, progressive overload, however you want to think about the workout. That is something we can add in at any time or whatever you’re currently doing. We can look to see if there’s any tweaks to be made. 

A couple things to think about with Amy’s experience. If you really boil it down, aside from cutting yourself with the dog food can, they remind me, I had someone who worked for me. She was a client and then she became part of my operations team in my very first gym location. I think about her almost every single day years and years later. She cut her foot on a dog food can and every morning when I go to feed my dogs and there’s a dog food can I’m literally handling it with like a full hazmat suit like oh my gosh, there’s a dog food can top and I can’t step on it or I don’t want to cut myself. Those things are deadly. You could really screw yourself up just like Amy did with her hand and just like my old time operations manager Christa did with her foot. 

I think about it all the timebecause dumb sh*t does happen. Life happens, life gets lifey and can get in your way. I think this is a great testimonial to somebody who was not actually in the gym doing the workout. She was walking, and you know that works. By the way, in case you’re wondering, I think walking is a workout. I know that sometimes that’s a hot debate with people. I think it just depends like walking around in my bedroom, I don’t call a workout. If I leave the house and I’m going to go on a three, four or five mile walk, I consider that a workout. 

Now that we got that out of the way, let’s boil it down how Amy was successful. 

1) She made the decision. 

That sounds kind of obvious and stupid but how many times have you thought about losing weight, or weights been on your mind or foods on your mind? Or you need to do something, but you haven’t really made the decision to take action? You’re thinking about weight loss, you want to lose weight, you’re thinking about working out, you’re thinking about all the things, but have you actually made the decision? 

That’s like talking about implementation, you have to decide to do something. Even if it’s not with me, you want to be taking action. For me, that was like, she’d been watching. She’d been looking, she knew about it, and finally was like, Okay, f*ck it, I’m just going to do it. Sometimes that’s all it takes. You might not feel motivated, you might not have all the answers, you might be unsure. Will I lose 10 pounds? Will I lose eight pounds? Will I lose any weight? Will this work for me? The only way you’re going to know is to actually do it. 

I’ll tell you how you won’t lose weight, by doing nothing. That’s a guarantee. In many cases, this is self sabotage. We want to do something, we research it, we think about it. We’re not really just going for it because we’re afraid and our brain wants to protect us.  

Our brain wants to give us all the scenarios such as;

  • What if it doesn’t work? 
  • It’s not the right time. 
  • Something might come up. 
  • This will be too hard. 
  • What if you fail?

 All of that stuff. Here’s the thing, you’re going to fail by not taking action. 

First I think was, just making the decision. Then once you make the decision, you go all in and reading exactly what she wrote, she had to get out of her own head. 

2) She had to get out of her own way.

She couldn’t be thinking so much. You know what? We’re going to have thoughts, we’re going to have beliefs, we’re going to have feelings that come up at any time in our journey. Whether we’re feeling successful or feeling down or worried it’s just part of life. But she knew she made the decision. She just literally kept doing it. She made a commitment to do the 30 days. She decided to trust the process. 

That’s a decision also, to trust it. You have to decide if you are ambiguous. There is that primal part of your brain that’s not going to be on board. It’s like, if there is no certainty. You are giving your brain certainty, like we are doing this. These are the rules or this is the protocol, these are the guidelines, this is what I’ve decided to eat. This is when you’re going to eat, this is how we’re going to eat. You’re the teacher in school, you’re the parent to the child. This is how it’s going to go down. 

It’s so interesting that we have this kind of battle going on in our own heads. That battle between the prefrontal cortex, the thinking part of your brain that is in charge, and then sort of that primal part of your brain, which is very childlike and very afraid and very bratty. 

3) She didn’t get on the scale.

The last part of this, which was not part of this particular program, like I did not roll this out to the society in the Lose 10 Pounds, at least not to my knowledge. She stayed off the scale, she did not go in to weigh herself every day, or every week. She weighed herself on day one, and she weighed herself on day 30. She credits that to helping her just stay focused on the 30 days and on the actions. I’m a big believer in that. 

If you heard my podcast from a couple of weeks ago, I talked about No Weigh May, which is something we do inside of Self Made. It’s optional. I don’t make my clients do anything, but I give them some options. We’ve had great success with it in the past, people who’ve done No Weigh May start to figure out some of the root cause issues that they’re having with their own weight loss. 

You can’t really solve for weight loss unless you figure out your own sh*t. Why did I gain weight to begin with? Why am I stress eating or emotional eating or habit eating or fucking eating? Like what is happening here? Sometimes we use the scale as just a tool of punishment. If I take the scale out, all I’m left with is the actions I’m going to take in order to do what’s best for my goal. At least that’s the premise behind No Weigh May. 

Amy took it a step further, and she incorporated some rules she put in for herself around the scale. She felt like that really helped her stay focused on keeping the main thing. Although we want to lose weight, whether it’s 10 pounds, or 14 pounds, or much more. I’m sure Amy is going to continue on her journey, especially as she heals her hand. We need to focus on the action. 

I want to now talk about these 14 pounds. I want to tell you 100%, her weight loss was not 14 pounds of body fat in 30 days. Now do I know exactly the ratio for her? No, I really don’t. Having been in the weight loss game for decades, and been a lifelong dieter this obviously makes a lot of sense. She had a water weight drop that first week and probably throughout the entire program. 

The program is not a it’s not like a Keto program. It’s not all super low carb. However, there is some low carb days and there are some carb cycling days that we alternate lower and higher carbs. When we drop out carbs our body will flush out some water and that will contribute to some of that 14 pounds. 

She followed a plan.

That included really no processed foods. I think the most processed foods in this plan would be things like protein powder, maybe Ezekiel bread, but everything else was animal protein, rice, sweet potatoes, lots of vegetables. This was really just eating food. She eliminated snacking, nibbling, grazing bites, licks, and tastes. She had meals. 

She had, depending on her hunger for the day, anywhere from three to six times a day. I did not get into this specifically but that is how this plan is written and how flexible it is. So depending on if somebody worked out more, or if somebody was extra hungry, you obviously just want to have meals as you would expect because this is me. 

If you’ve been listening to the podcast for any amount of time or you are in my free group already. You know, I talk about being more protein forward, anchoring meals with protein, thinking about if you are hungry. If it is mealtime, if we’re creating that plate, what is the protein? Start there and then build your meal around that. All of the meals are protein forward. 

Now I want to point something out. They’re not high protein or protein heavy or 90% protein at all. Probably protein portions ranged from four to six ounces of protein. I actually didn’t even ask Amy if you weighed and measured everything. Probably not. She probably eyeballed some things or maybe she started off that way. But this is not a macro program. This is sort of a mix and match food plan to Lose 10 Pounds in 30 Days. 

She drank no alcohol. 

I know alcohol for a lot of women is a sticking point. I’m not saying it’s for you, but you know who you are. I worked with a number of clients, especially my most successful clients in Self Made had their aha moment where they either gave up alcohol altogether or cut way back. They realized, you know what, I feel so much better without it. I started to add up all of the extra calories I was taking in every single week from alcohol and it made sense not to have it. Especially if you find that you’re drinking, and it gives you the fu*ckits. You’re doing so well. Then you start having some drinks and you’re like, Oh, I’ll pick this or I’ll snack on that and who cares? You don’t care until tomorrow where you’re like, Okay, why did I do that? 

She walked.

She walked for 45 minutes, multiple times a week. She didn’t try to walk for three hours. She didn’t walk for two minutes. She was very much just about moving, getting the steps in. Most of all, the biggest takeaway and the reason why the 10 pounds and 30 days plan works, because it just creates that level of intentionality. It is actually a written plan. 

The reason I write these plans or make these plans, create them for programs like the Society is I know it’s helpful because I have a human brain. It’s helpful to have structure, routine, to see, Oh, this is how I would compose an actual meal. I’m going to have the protein and the vegetables and the carbs and the fats. And this is sort of a guideline for portion size. Obviously, with some flexibility. There are no absolute things you can and cannot have. 

It is really meant to be sort of the blueprint that you take and personalize for yourself to lose 10 pounds. It has options. There is no really wrong way to do it, except for not to start. I know for a fact that losing 10 pounds in 30 days, or feeling like you lost 10 pounds in 30 days or looking like you lost 10 pounds, are good. I mean, sometimes we can just lose a couple pounds and it makes a big difference. We get rid of the bloat. We can see our face looks leaner, we’re starting to notice a little bit more definition, we just feel lighter. 

I want to also add something as well, when you do something like this. And again, this is a self paced program. It’s not like Amy and I work together closely on this. One of the natural things that will happen by cleaning up your daily intake, we’re eliminating snack foods and processed foods and alcohol and using real food, is your digestion will improve. When your digestion improves, you have better bowel movements, you don’t feel bloated, you don’t feel gassy, you start to recognize true hunger, and you’re just much more in tune with your body.

I was really excited obviously for these results.

I was excited that somebody that I know, who could have easily said, I’ve done this kind of thing before or I know what to do. I don’t need this help. I’m so glad that she decided to join the Society. She really said you know what? If not now when? 

If you’re out there thinking I need to do something. I want to do something. I need to take action. Maybe this Society is for you. I would love for you to check it out. You can check it on my website. The web link is below and if you’re not already a member of my free Facebook group, come on in there. As of today it is Food Fitness Fat loss for Women Over 40 but it might already be changed to Unf*ck Your Weight Loss. 

You can find me on Facebook or Instagram at Bonnie Lefrak. I hope you have a great week. I would love to help you lose your first 10 pounds, your next 10 pounds, the last 10 pounds and everything in between.

All right, my friends, be good. Thank you so much for tuning into Unf*ck Your Weight Loss. The next step of course is to take action on something we discussed because implementation beats information all day long. If you enjoyed this podcast, thank you for being here and please leave a review. Wherever you tune in for all of your podcasts. Please be sure to subscribe so you never miss an episode. Looking forward to dropping all the F bombs with you next week. Have a good one.


Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Self Made, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

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