Hello all. I am new to these boards and have a problem. I need to lose 4-5 inches from my waist/abdomen in roughly 30 days. I am sure a little background would be helpful for you all....

I am a 35 year old male 6' 2" tall, right now I am about 255 lbs with bodyfat of probably 28-30% and an waist/abdomen measurement of 44 inches. I am usually healthy and tended to sit at a 35 inch waist/abdomen and about 225 lbs/17% bodyfat, which is a weight/bodyfat I am comfortable. Last January I suffered a minor lower back injury which sidelined me for a while. I got some bad advice from my chiropractor who told me that after 2-3 months I could exercise again, but if I feel even the smallest back pain, to stop exercising and rest for a few weeks. So it has been about a year of that.

I finally had enough and got off my lazy butt. A few weeks ago, I started lightly exercising again, mainly just using a Swiss Ball to re-strengthen my core muscles and running on a treadmill.

Now, I am 35 lbs heavier and I need to lose 4-5 inches from my waist/abdomen in a little more than 30 days. Due to my circumstances, I really need to lose those inches and weight loss really isn't a short term goal. I do plan on continuing my exercise routine and get back to where I was, but my immediate short term goal is to lose these inches. I was hoping someone could help me out with a way to achieve this goal in a healthy manner. Thanks in advance.

thats going to be extremely hard but what you need to do allot of is cardio. get out 5 to 6 times a week and just run for a good hour or more and cut out all junky/fatty/unhealthy foods and start some weight training to help build muscle over your body, muscle burns fat which takes the inches off. other than that theres not much you can do in 30 days but you might beable to lose those few inches.

I have been running/walking 25-35 mins each day, 5 X a week for the last three weeks. Using HIIT method (High Intensity Interval Training). Last week I started weight training again, but I refuse to jump full steam ahead into weights without properly preparing my muscles. Had a little problem with both shoulders a few years ago (tore both rotators in separate incidents), and since my athletic days I have learned that I need to prep the muscles for exercise after a break as long as I have had. I DO plan on utilizing weights in a week or so, after my muscles are prepped. Then I will get into them hard and heavy again.

I know that it will be extremely hard, if not impossible, to lose 4 inches from my waist in 30 days or so in a healthy manner, but I have to try.

try cutting back on calories too just take in less then your using and your body will start using energy from fat stores. i dont count calories my self i just eat healthy stuff like fruits and veggies, 12 grain breads, and a protein shake so i can build muscle

I have been watching what I eat a lot more since I started working out again, but still have fall backs. Like just tonight, I ate a Taco Bell Chicken Burrito Supreme (Fresco style) and a Chicken Soft Taco (Fresco style). Combined, they were about 8 grams of fat and probably about 300 calories. Due to my job, I couldn't go get something healthy and I forgot my food at home. But I know that I need to pay attention to my diet a lot more.

slip ups like that are bond to happen i mean where all human arent we and its ok to live a little just dont let it happen a lot of your start going in reverse

Thanks for the help Gram. Gotta hit the gym now.

no problem i need to go work out too got a bad foot right now so cardio is a no go still need to work out. today is chest and back day