How I Lost 9 Pounds in 7 Days

How I Lost 9 Pounds in 7 Days

First of all, let me get this out of the way.

I’m not selling anything.

There.  Now you can relax.

This post is an outgrowth of me posting a photo of what I was having for breakfast on Instagram.  Later that day, I decided to go ahead and post what I was having for lunch.  Then I figured why not dinner.

The next day, someone asked me around lunch time what I’d had for breakfast so I posted again… and so on and so on.

I posted every meal for seven days.  And I lost 9 pounds.

Photo Jan 23, 9 28 38 AM

Now let me start by saying that I don’t expect to lose 9 pounds a week from here on out.  Last week was an anomaly.

If you’ve ever watched the Biggest Loser, you know that at the end  their first week on the ranch, the contestants weigh in and experience the loss of crazy amounts of weight. There’s a reason for that.

When you eat clean, there are two things that you lose a lot of right off the bat.  1) Water and 2) Gut sludge.

Our standard American diet (SAD) is extremely high in sodium and crud that doesn’t move easily through our digestive systems. Lots of salt leads to water retention and lots of crud leads to gut sludge. When you eat clean however, you remove those factors from your diet and your system works to rid itself of excess product it would rather do without.

In laymen’s terms, clean eating is eating food that is not processed or eating foods that are as close to their natural state as possible.  If you want a more in depth explanation of clean eating you can check out this one from here.  You can also Google, “what is clean eating”.  You will be overwhelmed but you will have plenty of information.

Photo Jan 23, 10 12 59 AM

A few years back I discovered the book Eat to Live by Dr. Joel Fuhrman.  To this day I have his basic principles of what to eat/not eat posted on my fridge.  That doesn’t mean I always look at before I open my refrigerator door to get something to eat.  I’m just keeping it real here.  But it is definitely a reminder.

After a holiday season that, for me, started out with pretty successfully dietary decisions but then quickly plummeted into a a gluttonous binge, an increased struggle in food choices, I decided to get back to eating clean and used Dr. Fuhrman’s guidelines as the base for what would go into my mouth. My desire was not to eat this way in an unbalanced or extreme way but to use it as a guideline for making good, solid, food decisions on a daily basis.  You will find as you look at my daily food diary that I had a few hiccups now and again but overall I ate pretty good and clean.

Enough already… you say?

Get to the details… you say?

OK… Here’s how I ate and exercised for seven days. If you want to view my menu in detail with measurements, macros, and calories, you can check out my  food diary. (I used

I’ve added a few photos to add some eye-candy to the post, but if you want to see all of the pictures, just browse my Instagram feed from last week.

Unless otherwise specified, assume I drank  water – lots and lots of water.

OK… here we go…


Breakfast – 1/2 cup oatmeal, finger banana, 2 tsp peanut butter (Whole Foods freshly ground… yum), “Skinny Greens” green juice from

Photo Jan 23, 9 22 33 AM

Lunch – 1 cup of pinto beans, romaine salad w/ 2T dried cranberries, 2T of sunflower seeds, and a squeezed lemon (no dressing)

Photo Jan 23, 9 24 37 AM

Dinner – 3 oz of grilled tilapia, 1 cup of steamed green beans, 1 cup of fresh cut pineapple

Snack – 2 Biscoff cookies (the kind that Delta hands out for a snack… ridiculously tasty) and 4 oz of sweet tea.

Exercise – Caught the last 15 minutes of a spin class then got on the treadmill for a 2 mile jog.


Breakfast – “Chocolate-Goodness-in-a-Blender” – 1 scoop of Garden of Life  Raw Protein meal replacement/protein mix, 1 cup of rice milk, 2tsp of raw almond butter, 1 tsp of Kyo Greens, 1 banana

Lunch –  3 oz of grilled tilapia, 1 cup of steamed green beans, 1 can of Amy’s Organic Lentil Soup

Dinner – 3 oz of grilled tilapia, 1 cup of steamed green beans, 3 oz of Jerk chicken with mango sauce (recipe coming soon) over 3 cups of romaine lettuce

Photo Jan 23, 9 23 29 AM

Snack – 2 cups of Skinny Pop (low fat popcorn), 1 small apple, 1 oz of raw mixed salted nuts.

Exercise – Nada


Breakfast – 2 egg whites w/2T of shredded mozarella and spinach, 1/2 cup of apple/cinnamon oatmeal, and a banana

Lunch – Leftover Jerk Chicken from Tuesday’s dinner w/leftover Mango salsa  over a bed of greens on an Ezekiel  bread tortilla.  Topped off with one glorious tablespoon of guacamole.

Dinner – 4 oz of grilled tilapia, 1 cup of steamed green beans, 1/2 cup black eyed peas (cooked w/leftover bacon… oops!), treated myself to a 16oz Sweet Leaf peach tea

Snack – finger banana w/2 tsp peanut butter

Exercise – Taught my first fitness class ever at 24 Hour Fitness!!! Whooop!  One hour of spinning!

Photo Jan 23, 10 10 06 AM


Breakfast – 1 hard boiled egg, 4 Late July crackers, 1 oz of natural cheddar cheese, 1/2 cup of fresh mango chunks, finger banana w/2 tsp peanut butter (yes… again)

Photo Jan 23, 9 23 52 AM

Lunch – Treated myself to Panera Bread. Pick 2. Fuji Chicken Apple Salad and French Onion Soup. Not super clean but clean enough. And yes… I got bread as a side item and ate it.

Dinner – Leftover redesigned… again. Same meal as Tuesday’s lunch. This one is a winner!!! Getting permanently filed in the recipe notebook!

Snack – Nada

Exercise – Tried a Zumba class with my 18yo and my sissy. I’m not a good dancer but I still had a good time shaking my pa-tooty.


Breakfast – “Chocolate-Goodness-in-a-Blender” – 1 scoop of Garden of Life  Raw Protein meal replacement/protein mix, 1 cup of rice milk, 2tsp of raw almond butter, 1 tsp of Kyo Greens, 1 banana

Photo Jan 23, 9 25 11 AM

Lunch -Pan sautéed halibut (love it in restaurants so decided to try at home), 1 cup of black eyes peas (mixed with a bit of leftover baked beans), large romaine salad w/1T sunflower seeds, 1T dried cranberries, dash of Spike, and a spritz of lemon (no dressing)

Dinner –  16 oz C-Blast green juice from  Meant to eat black eyes peas and salad but passed out before that happened.

Snack – finger banana w/2 tsp peanut butter

Exercise – Ran +4 miles to the post office.  Don’t be impressed.  I’m a s-l-o-w runner.


Breakfast – “Barebones -Chocolate-Goodness-in-a-Blender” – 1 scoop of Garden of Life  Raw Protein meal replacement/protein mix, 1 cup of water, 2T of Just Great Stuff- Organic Powdered Chocolate Peanut Butter, and 1 tsp of Kyo Greens.

Lunch – Out running with my kids and we all went to Chick Fil A.  Asian Salad w/fried chicken. Used 1/2 of the dressing, 1/2 wontons and no almonds.

Photo Jan 23, 9 25 25 AM

Dinner –  My sister forced me to join her for mexican food.  So that made two #cheatmeals for today. 1/2 beef quesadilla, a bit of guacamole, sour cream, pico, and a few swigs of a FABULOUS Coke. Oh…and I lost count on the chips.

Photo Jan 23, 9 25 44 AM

Snack – 2 Biscoff cookies and 4 oz of milk.

Exercise – Taught two spin classes at a local private fitness studio


Breakfast – My “big” Sunday breakfast. Homemade whole wheat waffle w/1T of pure maple syrup, one boiled egg, and one SLAMMIN’ piece of turkey bacon (no nitrites!) 

Lunch – 2 Bananas.  I was too busy and stressed working on cleaning out my closet to take a break.

Dinner –  Large plate filled with Southwestern Chopped Salad (romaine lettuce, black beans, corn, tomatoes, orange bell pepper, green onions), 2T of Ken’s Creamy Balsamic With Honey

Snack – Costco samples after church

Exercise – Nada

So there you have it folks – 9 pounds in 7 days.  Do I expect to have the same results next week?  Nope… my gut doesn’t have as much sludge to deal with and I’ve already released much of the extra water I was carrying around.

Do I expect to continue to mostly clean eating and exercise.  Yup!

Oh! And please don’t be discouraged by the exercise part if you can’t do or don’t want to do the kind of exercising I did. How you move doesn’t matter as much as that you get moving doing something.  

Exercise definitely helps but the food is the main thang ya’ll. I’ve blogged about my fight with the #fatdemon and what I tell people when they ask me what I’m doing to lose weight. Be sure and check out that post if you haven’t already.

I’m on a journey and I plan on staying on this road to better health. God is calling me into unchartered territory in this season of my life and I want my body to be able to keep up with the tasks that He’s giving me to do.

I hope that this post has encouraged you to make small changes in your food choices or the amount of movement that you do everyday.

So far in my weight loss journey, I’m down over 40 pounds over the last 18 months.  I’m a homeschool mom of five kids and I wear like a-zillion hats.  If I can do it. You can do it.


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A couple of months ago, I posted the first set of “Reminders of God’s Love”. These are messages based on Scripture that got me through a tough season in my life.  There are more where those came from and I’m glad to share the next round of those with you as well.

Click on the link below to receive your free download of “Reminders of God’s Love” – Set 2.

I pray they bless you.


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By |2016-12-05T17:54:16+00:00January 23rd, 2014|Food & Fitness|17 Comments


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  1. Tiwana January 23, 2014 at 11:15 am - Reply

    Thanks Chrystal for this post, you gave great and simple examples of eating clean and exercising. You also reminded us that we do not have to be perfect or crazy about eating only grass and moving our bodies every second in a day. Well, I’m with you on this journey because I am tired of being FAT and Tired :). Thanks again.

  2. Robin B January 23, 2014 at 11:26 am - Reply

    Hey Chrystal
    Thank you so much for the encouragement! I have been making small changes in my diet and it has paid off. My clothes (undies and all lol) have been fitting much more loose than before. I am a very picky eater, however I would love to try a “cleaner” way of eating. I love how you said that “you want your body to be able to keep up with the tasks that God is giving you to do”. I have often said that you should make a good effort to keep your body in optimal condition so that it’s not a hindrance to you completing the work/assignment God is calling you to do. This was an awesome and very timely post for me
    Love you much!

  3. Raquel January 23, 2014 at 11:36 am - Reply

    OH Chrystal following your journey with the fatdemon on your tail has been so encouraging!

    I too lost 9 lbs this past week doing pretty much the same thing. I started fasting from meats and sweets on the 11th so in preparation I sat down ahead of time and did some menu planning. My family gets a box of fresh local veggies each week from so I cooked every meal at home during this week and had only one meal out (after church on Sunday).

    I also felt the Lord telling me to give up snacking. So I only ate at the typical 3 times and through His strength I was able to overcome the tempting voices of the fatdemon. I’ve been praising the Lord all week and sharing with anyone who will listen. I did menu planning again this week and I keep asking myself why I was so stubborn and thought it would be too much trouble. In fact, planning ahead of time made my week so easy. Why did I ever doubt?

    I use myfitnesspal to track my food and I was surprised one day that a friend and I ate the same amount of calories in one day but I ate 3 yummy meals (steel cut oats and nuts for breakfast, madras lentils w/jasmice rice & power greens salad for lunch, spaghetti squash with butter & garlic & a salad for dinner) while my friend only ate 1 meal and a snack–mostly of packaged store bought stuff for the same calories of yummy homemade food! That alone was enough to convince me I am on to something.

    I now know this is all through God’s strength. I have tried and failed so many times, but like you said these small consistent changes are life changing! I know getting an exercise routine is up next and I don’t nearly feel as discouraged. I just have to show up each day, lean on my God for his strength (and devour his Word—that’s also been a huge part).

  4. Karen Wolfe January 23, 2014 at 11:38 am - Reply

    Thanks for sharing! It just feels so good to eat healthy. I enjoy a treat to whole foods too! I am inspired to really get back to speed walking…thanks!

  5. Matilda Harris January 23, 2014 at 2:33 pm - Reply

    Thanks Chrystal, I am doing the same thing. Eating Clean is the way to go! God Bless you Chrystal!

  6. Heather Gregory January 23, 2014 at 2:47 pm - Reply

    Great Post Chrystal! You are doing an awesome job staying focused on your journey and inspiring many others.

    • Chrystal January 31, 2014 at 6:26 am - Reply

      And YOU keep inspiring me!

  7. My January 23, 2014 at 3:23 pm - Reply

    Chrystal you are Rocking it! Congratulations and thanks for sharing. Also for keeping it real.

  8. Nicky January 23, 2014 at 5:14 pm - Reply

    You should keep posting what you’re eating. I gry inspired! Keep up the good work. Hoping to get back on track.

  9. Vania January 23, 2014 at 5:27 pm - Reply

    Thanks Chrystal for your post of how you lost 9 pounds in 7 days. Gives me a little encouragement I am presently trying my hardest to loose some weight according to my children and one pair of my jeans I am loosing, but I still can”t see it. I have a goal I want to meet and I am determined that I am going to make it. I have a big birthday coming in October and that is one of my gifts to myself get down to a size that I am happy with., again thank you for your encouragement.

  10. Bethsheba January 23, 2014 at 11:56 pm - Reply

    Awesome, totally gonna reread that book and try again. I’m a little older I think I can do it this time. Thanks for the encouragement!!!
    I really just want to be healthy I don’t event care about the weight loss anymore.

    • Chrystal January 31, 2014 at 6:25 am - Reply

      I hear ya. Health first.

  11. Nosa O. January 24, 2014 at 1:50 am - Reply

    Wow! Thanks SO MUCH for the insight and encouragement. I fell off the “healthy” wagon several months ago and have been struggling to get my act together so this was definitely right on time… God bless you!

  12. Melanie January 25, 2014 at 2:40 pm - Reply

    So proud of you Chrystal!

    My own weight loss journey…well, the real one, not the pretend one I’ve been saying I’ve been on for the last four years…began in December. My sister made a comment to me in early December when my blood pressure jumped off the charts of “Well, since getting up really early is the only time you have to work out, think of it this way…Get up early or die early.” Ha!

    So I have. Every morning for over a month now of 5 am in home workout. I switch between Pilates, Abs, and hand weights each day always combined with a 2 mile/3 mile walk video. Plus, I’ve been eating fresh fruits and veggies and discovering different ways to make them (so the kids will enjoy OUR healthy eating journey as well).

    Blood pressure down. Stamina increased.

    And, just today, I’ve decided to stop calling it a weight loss journey, but a healthy lifestyle commitment because, well, that just makes more sense.

    Thanks for being an inspiration. It’s all about just making a decision and making a move.

    You decided. You’re moving. And, you’re bringing us on the journey with you. 🙂


    • Chrystal January 31, 2014 at 6:24 am - Reply

      Keep it up Mel! You can do it 🙂

  13. Malika Washington February 26, 2015 at 8:50 am - Reply

    This was helpful! Thanks for sharing 🙂

  14. […] for more specific help on what to do to lose weight?  Check out How I Lost 9 Pounds in 7 Days or Meals vs […]

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