Fitness Minutes: (69,369)
2,489 8/15/13 8:49 A
Sounds realistic. I lost a little more than that in 8 months.
A few things I want to address in your post;
Cutting back on sugary foods will be helpful, you don't have to give them up completely... I never did. Just learn how to enjoy less healthier foods in moderation.
Fat can be good for you... healthy fats that is (your poly and mono-unsaturated fats). Basically, your cold water fish, nuts/nut butters, seeds/seed oils, olives, avocado, eggs, chicken, etc.
Remember, it's not directly the food you eat that makes you gain or lose weight. It's all about the amount of calories you consume. However, certain foods may help you to stay more satiated and less likely to over eat. The reason people cut back on added sugar is because;
a) it's nutritionally devoid b) it can cause negative health effects c) it can lead to cravings for more sugar that turns into overeating d) it burns away quickly, leaving you hungry again shortly after
The reason some people cut back on fat in their diet;
a) fat is the most calorie dense nutrient so the calories from fat adds up quickly (but this can be controlled by just having smaller portions). b) saturated/trans fats have negative health effects associated with them.
The next thing. I'm sure it's already been said (haven't read the other posts yet) is that you can't target fat loss. When you lose weight it's genetics that determines where it comes off your body. Unfortunately, if your stomach tends to be where you store the most fat you should expect that it will hold onto fat a lot more than other areas of your body. That's exactly where my body likes to store it. Pear shaped people will struggle more with their bottom and legs.
Strength training exercise (like crunches) work the muscle and have nothing to do with the fat on top so there's no sense in doing them until you're blue in the face in an attempt for a thinner waist line. However, you should definitely include a full body, strength training routine with compound exercises and challenging weights to;
a) ensure you are not losing lean muscle/tissue while you lose weight b) keep your metabolism revved up c) all the wonderful health/fitness benefits strength training provides d) improve your body fat percentage (how much muscle you carry vs. fat)
Fitness Minutes: (2,838)
41 8/15/13 6:08 A
Hi Everyone, Thank you so much for all these great tips. I'll definitely try my best to keep track of all the food i take and try to burn/consume more calories then I take in. I'll be needing everyone support on this journey. This is a great website and I have learnt so much abt weight loss and staying fit. Before this I really didn't knew that losing weight is so techinical and can be made fun. I really love sparkpeople it has really opened my EYES .
Although your goals are in a place where you are able to attain them, you have to remember that in order to have a successful transition from the "old ways" into a "new lifestyle", you can't put limitations on yourself. 1 hour a day is a good minimum, but if you feel any extra energy, use it! Also, make sure you're getting a full body workout (Jillian Michaels is EXCELLENT, why not try getting a whole series of DVD's by her?). Don't limit yourself - always explore the possibilities!
I think if this is something you truly desire, you will do just fine! :)
Fitness Minutes: (2,155)
1,199 8/7/13 1:49 P
Yes, that's quite a realistic goal. Whether it will actually happen or not given the lifestyle you plan on living over the next year, that's another matter. :) It all comes down to calorie deficit. I'd say give it a month or two doing whatever you're comfortable with (but making sure you don't cut calories too low) and see where you're at then. Stay flexible, be prepared to deal with slower than expected progress if that's what you wind up comfortable with otherwise (or to make further changes, if you're not), and you should be OK. Good luck!
Fitness Minutes: (29,119)
847 8/7/13 12:30 P
I think your goal is reasonably realistic. I lost just about that amount of weight in 11-12 months by being extremely methodical about tracking every single thing I ate and getting in my workouts (cardio three or four days a week and strength training two days a week).
Unfortunately, you won't be able to target your belly fat specifically. That will come off when it's ready to, and it might not be until you've lost lots of fat in other areas first.
I think dividing up your goals is a great strategy, and including the exercise is so important, so that's great! But I strongly encourage you to track your eating. I say this because exercising does make you hungrier, and it is actually possible to over-eat on non-sugary and non-fatty food. The best way to determine if you are eating consistently over time is if you track your food.
I think you have got to a great start, so good luck!
You may well be able to lose 3 kg/month in the initial weeks, but weight loss naturally slows down as you approach your goal weight, and you are unlikely to continue to see this rate of weight loss for even 5 months. But as long as it is heading in the right direction, if it drops to 2 or even 1 kg a month, is that really failure? In any event, using the tape measure rather than the scale is a more reliable means of tracking your progress.
Unfortunately, burning fat is an all-body process, and you can't target where you lose weight from. Energy is delivered to the muscles via the bloodstream, NOT from being absorbed from surrounding fat stores. Abdominal exercises will NOT reduce belly fat. What you can do is to continue to reduce your overall body fat, and sooner or later some of it will naturally come off the belly.
But I don't mean to discourage you. breaking things up into a series of mini-goals is a smart way of doing things. And the combination of watching your intake, and cardio and strength training is the best way to achieve longer term weight loss. You plan sounds pretty OK.
Fitness Minutes: (2,838)
41 8/7/13 1:35 A
Hi, Everyone I just need an advice from all you experts over-there. I hope u'll all help me My height is 5'-10" and I weight almost 93kg now. I wana set some weight loss goals for me. My target is to reach 68kg in 10-12 months. for this I divided it into two parts 15kg first and then the next 10kgs. So for these first 15kgs i am targeting 3kg per month. is this realistic and possible. Let me tell u I can't diet very stick(will definately give up sugary and fatty foods) and willing to exercise 1hr/day (strength+cardio). i have a treadmill and also love workout dvds(Jillian Michael etc). Plz guide me for this..... Also most fat is around my belly and I want to lose that fat fast. what exercises sholud I do for that. bcoz when ever I try to lose weight. The scales are down but my tummy remains intact. which is very frustrating.So anyone having any gr8 ideas plz help me out. Thanks to all my spark friends
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.