Your diet will be the main factor to progressive weight loss. Figure out how much you want to lose and set your daily calorie goal to reflect this. Eating 5 smaller meals throughout the day is better than 3 squares (metabolism momentum). Make sure to track everything that goes in your mouth to keep you accountable. My son giggled at me the other day because I recorded 5 grapes lol.
Water, water, water....drink as much as you can.
Exercise...my routine may be a bit intense for some but I am having great results. 30 minute intervals on the treadmill in the morning followed by the spark 28 day boot camp workout Once I get to work I do a 15 minute step workout with some arms as well At night I will walk between 35-60 minutes at a pretty good clip I will alternate this with a run once in awhile as well. All of this 6 days a week and I have been trying to incorporate a yoga/Pilates workout twice a week going forward.
Hope this helps if you need more help send me a message
Fitness Minutes: (13,947)
2,072 9/9/13 7:37 A
I try to eat healthy, exercise 5 days a week, and drink plenty of water. I am not perfect and do not beat myself up!
Eating healthy real food and strength training are the keys to losing and maintaining weight.
Fitness Minutes: (15,946)
1,078 9/8/13 9:13 A
While the pp's gave you good advice on how to figure out calories burned through exercise and daily living, you need to take a step back and look at what you're eating.
You can ramp up your exercise, but if you're still eating an unhealthy diet, you won't "out-exercise" it.
Fitness Minutes: (85,213)
2,489 9/8/13 7:36 A
It doesn't quite work that way. Exercise is only part of the equation. How much you eat will determine whether or not you lose weight. There are plenty of people who can't exercise or can only exercise a little who still lose weight.
It works like this;
Your body burns a certain amount of calories just to perform vital functions; breathing, create new cells, organ functions, etc. This is called your BMR. It can be estimated based on your age, gender, height, weight.
You burn a certain amount of calories through daily activities; showering, house cleaning, making meals, running errands, walking to your car, etc.
And then you burn a certain amount of calories through exercise.
So let's use some imaginary numbers. Say your BMR is 1500 cals, you are basically sedentary and burn about 300 cals extra a day through regular daily activities. So that means it would take 1800 cals to maintain your current weight.
It takes a deficit of 3500 cals to lose 1 lb. That is -500 cals a day to lose 1 lb/week. If you subtract 500 cals from the 1800 cals to maintain your current weight, you would eat 1300 cals/day.
Now if you want to factor in exercise. Say you burn an extra 200 cals/day through exercise. Now your body requires 2000 cals to maintain your current weight and you could eat 1500 cals to lose 1 lb/week.
If you burn even more calories through your daily activity and exercise you may even be able to lose 2 lb/week or -1000 cals/day without having to eat too few calories.
Personally, when I was losing weight. I burned around 2000-2500 cals through exercise. Now that I'm maintaining, I burn 2500-3000 cals through exercise. I certainly didn't start out that way. I worked my way up as I became more fit.
Edited by: JENNILACEY at: 9/8/2013 (09:24)
Fitness Minutes: (6,566)
130 9/8/13 7:29 A
Weight loss is really a simple mathematical formula: Calories in - Calories out = less than zero. In other words, you need to be expending more calories than you take in, which means that, to lose weight, you technically don't need to exercise at all. To lose a pound of fat, you need a deficit of roughly 3500 calories, or 500 calories a day to lose a pound a week.
That's why this site has a calorie tracker and estimates your daily calorie needs. You should track your food for at least a few weeks (if not long-term) to make sure you're eating the right number of calories. A calorie deficit is created by subtracting, say, 500 calories from your Total Daily Energy Expenditure (TDEE), or the amount of calories you burn in a day. So if you currently burn 1800 calories a day, subtract 500 and you want to be consuming a net of 1300 calories a day (you may be eating a total of more, depending on your exercise, which I'll get to in a bit).
Although I said you technically don't need to exercise to lose weight, you should. Strength training is important to preserve your lean muscle tissue, and thus increase the amount of fat loss; if you don't strength train you lose muscle as well as fat, so if you lose a pound a week it might only be 0.75 lbs of fat with 0.25 lbs of muscle.
For health and wellbeing, you should be doing either 150 minutes of moderate cardio (like brisk walking) or 75 minutes of vigorous cardio (like running) a week. There's no need to do more than this for weight loss. As I said above, weight loss is all about creating a calorie deficit, so you can do that by cutting 500 calories from your intake, by burning 500 calories through exercise, or somewhere in between. For most people, the "somewhere in between" is the easiest, healthiest and most sustainable.
For instance, half an hour of jogging might burn 250 calories for you. That gives you a respectable half pound a week loss, BUT that only applies if you're eating the right amount of calories, which is your TDEE *without* the jogging. You can also increase your weekly calorie deficit by consuming 250 fewer calories (so for the 1800 TDEE above, you'd be eating 1550 and burning 250 through jogging, rather than eating 1800 and burning 250 through jogging).
What I recommend you do is input your exercise into the SparkPeople calculator. It will give you a range of calories to eat each day, so you should track your food to make sure you're eating within that range. Finally, I suggest you add strength training twice a week to preserve muscle mass.
Fitness Minutes: (260)
1 9/7/13 11:49 P
I am 160 pounds at 5`6 and I've been lightly jogging for 30 minutes everyday, but I feel like this isn't enough.
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