With this diet you can lose up to 10 pounds. How much you lose depends on how and what your diet was before you started. If you didn't workout or was not eating healthy then you are. It gonna get the same results as a person how did. But see for yourself maybe you your lucky. You don't have to work out, but if you do then 30 minutes cardio will give you even better results. Or just 15 minutes is fine too. Do what you can take. And like I said you don't have to, but it really give better result. For more information go to http://themilitarydiet.com And pictures for motivation Hope that this was helpful