Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Fitness and Exercise
TOPIC:  

BEST WAY TO LOSE 6 POUNDS IN 3 WEEKS



Click here to read our frequently asked Fitness and Exercise questions.

 
 
Search the
Message Boards:
Search
      Share
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/16/13 8:38 A

WHOLENEWME79,
Most of the food can be counted accurately, can of tuna, boiled eggs, measured oatmeal. The stuff from the mess hall, not so easy but should be able to come close.

Agreed that more variety is needed but the mess hall takes too much time...we work 12.5 hours every day. It's either/or but not both the mess hall and the gym so I do the gym and no mess hall.

Thank you.



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/16/13 8:29 A

CHARMIAN2,
Of course you're right but I'm OCD and had this goal in mind but if I don't quite make it, I'll be OK.

I can refocus when I return to Afghanistan and meet or exceed my goals then. Not much else to do here but work, work out and some studies.

Thank you.



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/16/13 8:19 A

PINK_GRAY,
I'm exceeding the workout time...nearly doubling it already. Additionally, I am biking 4-6 miles a day, everyday on top of the workouts.

I do have alot of office/computer time though. Perhaps I can improve there, thank you.



AMARISRON
Posts: 1,130
2/16/13 7:58 A

Love the meatball idea! So awesome.



ANGUSSANDY
SparkPoints: (148,714)
Fitness Minutes: (143,365)
Posts: 5,180
2/16/13 7:38 A

you can get cut up broccoli, cauliflower at grocery store....pack into little tupperwares and take them with you. You can "hide" a bunch of spinach, kale, or other veggies in things like meatballs, make them on weekends, and pack one or two a day with you.



CHARMIAN2
Posts: 996
2/16/13 7:28 A

Stop focusing on the scale. Use fitness, energy and how clothes fot as your guide.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/16/13 5:43 A

Spammy



WHOLENEWME79
Posts: 919
2/15/13 4:41 P

OP-

Try using the tracker on SparkPeople to see how many calories you are actually consuming. You are guessing and so you could be really under or over estimating and both may interfere with your weight loss. Eating a variety of fresh, health foods will help, so if you can go to mess and obtain that, it can help as well.

Best of luck.



PINK_GRAY
Posts: 349
2/15/13 11:50 A

Workout at least 5-6 days a week for 45 mins to an hour. Create a calorie deficit based on your BMR & your level of activity (strive for 5-6 days a week) and move around when you are not working out- 10,000 steps a day. I literally have a standing area for computer activity so I don't sit all the time & I minimally watch tv (no more than an hour or two most days). More than likely, you'll lose those 6 lbs in 3 weeks even if the scale doesn't necessarily reflect it.



AMARISRON
Posts: 1,130
2/15/13 8:53 A

Hi I noticed recommedations for more fruits and veggies, anyone have some good ideas for quick snacks on the go for veggies? I need to add more of them into my diet and getting sick of carrot sticks....



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/15/13 8:29 A

CARLONDD,
No junk food, plenty of water, currently (due to time constraints-we work 12.5 hours every day) not enough veggies, otherwise diet is all nutrient rich foods but not enough variety.
Agreed, if I could run in the morning and do weights in the evening, that would be great.
I've done that in the past when able and that is the ticket but 12.5 hours a day just won't allow time for that.

Thank you.



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/15/13 8:22 A

DRAGONCHILDE,
You're very perceptive. I do not get the variety that I should with fruits and vegetables. I use to go to the DFAC (dining facility) 3 times a day, then 2, now 1...because I would overeat on good foods, not junk. But too many calories even from good food add up :)

I do have some vegies in the omlet, raisons, dates and an apple or pair e'ry day but not getting the recommended amount.

I'm guessing;
omelet/cereal=600-700
apple=100
lunch oatmeal/tuna=400
peanut butter snack (preworkout)=250
protein bar or beef jerky=250
post workout shake/boiled eggs 3 white1 yoke=500
Possibly 2200-2500 range total.
I do run to burn 400-500 calories as of 2 weeks ago.

I might have overstated the caloric totals and had not considered the sabatoging metabolism factor.
Thanks for the info.



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/15/13 8:07 A

ARCHIMEDSII,
No test coming up or anything, just been gone for 8 months and had a preset goal but with my excessive traveling here in Afghanistan I found it hard to find consistancy with diet or exercise. My daughters wedding is in March and wanted to in top shape for that. Very close now but as stated earlier, the last few pounds are the hardest.
I've been in one location 8 weeks and have made up for lost time and close to my goal and eat/train for good health. No fad diets or anything like that.

A co worker said that he ordered a caliper but not here yet. I'm guessing I'm at 15% because in my 30's I had it checked (in my prime) and I was 8.8%. I'm 52 now and more muscular but could still lose 5-10 lbs of fat.
Thank you for your post.



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/15/13 7:55 A

FLYOVERSTATE,
I have the beef jerky for a snack about every other day. My sodium intake is very low, in fact, I ordered sea salt to get some sodium.
You are correct about the water retention and I don't over indulge on the beef jerky.
Thank you for the reply.



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
2/14/13 2:07 A

What matters isn't how many calories you have per meal. It's that you have enough calories to support your exercise and general activity level over t he course of the day. .Your menu there includes no fruits nor vegetables, and is not at all balanced nutrient-wise. I'm also concerned that you're not eating enough to support your level of activity. That doesn't even look like it's enough to reach the minimum safety level of 1200 calories, much less what you need to support so much activity.

It's important that you do not undereat; doing so can sabotage your metabolism and slow your efforts to lose fat and weight overall.

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=58


Edited by: DRAGONCHILDE at: 2/14/2013 (02:08)


SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/14/13 1:24 A

UNIDENT,
Thanks for the reply. I rarely keep HR at 65%, it's too boring at that pace. I'm glad to hear that the consencus agrees that the 65% fat burning zone is a myth.

I'll be close to 180 if I don't make it. I only have 1 high calorie meal a day and that's breakfast.
I suppose that I could cut some calories there but not anywhere else really. Also will substitute more protein for Complex carbs for lunch.
I'm doing all the big things already, the small details will have to make the difference from here on out.


Thanks again.



FLYOVERSTATE
Posts: 39
2/13/13 4:23 P

Another thing to look at, if I read correctly you are having beef jerky for lunch. While this may be a decent source of protein, a lot of store bought/pre-packaged brands are super high in sodium and could make you retain water. Hope this helps.



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/13/13 2:20 P

Dragonchilde,
I'm glad that you elaborated on the 65% fat burning zone myth. I agree with you, it just never seemed logical to me though I'm far from an expert on fitness matters. To me, at the end of the day, what makes scense is that you burn more calories than you consume...but running too much can use muscle instead of fat for fuel, right?

Just started back running and burn 400-500 calories each session...3-4 times a week. This is 2 full weeks doing cardio added to the weights and yoga. Like P90x, muscle confusion. Hoping to hit 180 by the time that I return but think HIIT will have to be added and as suggested, replace some carbs with protien.

Thank you for the advice.





SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/13/13 2:15 P

Dragonchilde,
I'm glad that you elaborated on the 65% fat burning zone myth. I agree with you, it just never seemed logical to me though I'm far from an expert on fitness matters. To me, at the end of the day, what makes scense is that you burn more calories than you consume...but running too much can use muscle instead of fat for fuel, right?

Just started back running and burn 400-500 calories each session...3-4 times a week. This is 2 full weeks doing cardio added to the weights and yoga. Like P90x, muscle confusion. Hoping to hit 180 by the time that I return but think HIIT will have to be added and as suggested, replace some carbs with protien.

Thank you for the advice.





ARCHIMEDESII
SparkPoints: (136,690)
Fitness Minutes: (205,455)
Posts: 20,319
2/13/13 2:06 P

SWSWELD,

at 5f 11 and 186 pounds, your BMI is 25.9. Do you know your body fat percentage ? If you strength train regular (and you're a guy), your body fat is probably lower than you think. Take a body builder, by BMI standards (weight/height squared) they are considered morbidly obese. However, I'd hardly call a guy with 7% body fat obese.

I know the military has weight/body fat standards. Do you have a test coming up and need to make a certain weight category ? There have been other SP military members who've asked how they can take off 5 pounds fast. And well, as others have noted, there really is no fast way to take off five pounds of fat in two weeks.

Yes, there are lots of unhealthy ways to do it, but you have to ask yourself if risking your long term health to lose 5 pounds in two weeks is worth it. Lots of members will tell you how they messed up their metabolism because they went on fad diets to lose weight fast.

Before you try to lose weight, see if there is someone on base who knows who to do a 9 point caliper test. Find out what your body fat percentage is. Because if you already have low body fat from your previous weight loss (and increased strength training) then you may not really need to lose. Do you have a large, med or small frame ? If you're large framed or even medium framed, you really could be at a good weight for your body type.







SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/13/13 1:55 P

Orchidblossom,
HIIT is a great option. I did it for a while 4 months ago. Oh, I'm 52 and in good shape but my tendons and ligaments are 52 haha. It was awesome but just worried something might go pop.

I'm about 10 lbs lighter now that 4 months ago so I might give it another go.

I'm guessing about 2200-2500 caleries a day. No bad fats or sugars.

I might go for tuna instead of oatmeal for lunch.
That could be another place to shed those last stubborn pounds.

Hoping to lose fat pounds and not muscle.
Thank you for your input.



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
2/13/13 1:43 P

SWSWELD - that doesn't seem to be a lot of calories. How many is that for the day?



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/13/13 1:42 P

Agreed. Diet is crutial. I eat a large breakfast, omlet w/ egg whites and vegtables and whole grain cereal.

Lunch=oatmeal w/raisins, coconut shavings and walnuts
snack=beej jerky and or carb rite protien bar
Dinner=after work put. Protien shake and 4 boiled egg whites only, occasionally 1 yoke with it.

Very consistant with this plan.

I skip the mess hall except for breakfast so that I won't over eat.



UNIDENT
Posts: 33,498
2/13/13 1:03 P

To lose 2 pounds each week:

Step 1: Weigh more than 200 pounds.

Unfortunately, you're probably not fat enough to lose that much that quickly. On the plus side you're not far off, so it might be possible.

While you may not be able to change *what* you eat, you have absolute control over *how much* you eat. Reduce portions a little (not a lot) to reduce calorie intake a little.

Increasing exercise will most likely result in temporary water weight gain, which is not your goal. Stick with what you're doing. Keep your HR at a comfortable level when you run - you should not aim for any specific HR. As Heather points out, the "fat burning zone" is a myth.

This goal is unlikely, and could potentially restrict efforts to lose more after that, but not impossible.



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
2/13/13 10:17 A

Honestly? I'm going to give you news you don't want.

I don't think this is going to be possible for you, not in the time frame you want, and not in any healthy way whatsoever. You've lost a few pounds already, and the less we have to lose, the slower it comes off. 2 lbs per week is reasonable if you have 70+ pounds to lose, but in your case, there's simply not enough fat left on you to make that something you can achieve.

The only other thing I can really say is that if you're exercising at 65% of your MHR for that "fat burning zone" don't bother. That's a misunderstanding of a basic fact of science, inappropriately applied. You may burn more "fat" at a certain heart rate, but what matters for the overall fat loss/weight loss process is that you burn more calories, which will take you longer at lower heart rates. Get back to pushing yourself, and don't worry about keeping your heart rate in a certain range. When I do HIIT, I can hit easily 90-95% of my HR, but not for extended periods, and when I do, I burn hella calories.



ORCHIDBLOSSOM
Posts: 534
2/13/13 10:07 A

My first suggestion would be to eat less and reduce your caloric intake. This is the most important key to weight loss. How many calories are you consuming per day currently? I know you may not have complete control over your food choices, but try to cut out carbs and sugars when possible. And drink more water - at least 1/2 your body weight in fl. oz.

It sounds like you're already pretty active, which is good. You should try HIIT 2-3 times a week - high intensity interval training. Do some research on it. It releases HGH (human growth hormone), which elevates your metabolism for several hrs. post- training. Sessions of 20-30 minutes is all it takes, but during those periods of high intensity you really have to work it.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/13/13 9:22 A

Diet is the best way, but you're saying you can't eat less. Why?



SWSWELD
SparkPoints: (4,383)
Fitness Minutes: (8,810)
Posts: 37
2/13/13 6:51 A

Hello,
Hoping to get some sound advice to lose 6-7 lbs in the next 3 weeks.
187 currenty 5-11" and diet is good. I lift weights 5-6 days a week, do/teach yoga (vinyasa) 2-3 nights a week and resumed running...sometimes incline walking 2 weeks ago.

I can't improve the diet too much...working in Afghanistan and will return for daughters wedding in 3 weeks.

So,....should I increase the cardio and reduce weight training? I run approx. 30-35 minutes 3-4 times a week now.

Also, should I keep HR at 65% of MHR? I feel like I burn more calories at a faster pace running as opposed to walking.

I have dropped from 205 but would like to get to 180 upon my arrival. The goal is within reach but seem to be stuck at 187.

Thanks for any advice!







 
Page: 1 of (1)  
Search  



Share


 
Diet Resources: free nutrition plan | weekly nutrition plan | nutrition plan for women