can you get your bodyfat tested? because that is the gold standard where your health is concerned. at your current weight, you're within the margin of error for someone your height [in other words, it's entirely possibly that someone with a large frame who is athletic is at their ideal weight at your weight] and you don't have much to lose, which means a slow loss because you're already close to where you should be. at 20 years old, 5'7" and 176lbs you have a bmr of about 1641, which in turn makes your daily activities 328, so you're burning 1969 cals without factoring in any exercise. since the most you should be aiming to lose with your stats is a pound a week [you simply don't have enough fat on you to pull larger numbers, at least in terms of being able to keep them off], which translates to 1469 as the absolute least you should be eating and that is without exercise. if you're exercising, you should be eating all the calories you burn off to maintain that 500 cal [tops! you should not be creating too large of a deficit, which will hinder your loss] deficit. so if you burn 2100 cals a week, you should be eating closer to 1700 cals a day. if you're burning 1400 cals a week, more like 1600 cals. as far as a timeframe goes, give yourself 7-10 weeks to lose the first ten pounds. after that, aim for more like 5lbs every ten weeks [and do so by cutting your deficit to about 250 cals]. when you have little to lose it takes longer to see results and it's a finer balance in getting it right.
Please set your goal as getting healthy and learning wise habits that will last your lifetime. Whether that exercise routine will stick, only you can say. You may find certain ones more enjoyable, and as the warmer weather begins, you may add things that take you outside more frequently.
Getting healthy is a journey, and a continual learning process. There is no 'end' date; only the journey to get healthy.
I had similar starting stats to you (23, 5'7", 190lb). I have lost 45lb and here is my advice - Eat more. I would eat 1200 calories before lunch. 1500 is much more reasonable, especially if you're exercising. If you don't eat enough you will hurt your weight loss. You need to fuel your body
- ST and cardio are both important. Cardio burns more calories in the short term, but ST preserves lean muscle mass, and makes you look hot once the fat is gone! I personally do cardio 4 times a week and ST twice, but while losing I did 2x cardio and 3x ST
- Don't do ST two days in a row. So if you ST Monday, don't do it again until Wednesday. This includes those squats!
- You could lose 25lb in 6 months, or it could take you over a year, it all depends on your body and your program! Look for progress, not perfection!
Fitness Minutes: (32,816)
21,644 4/18/13 6:25 A
Hi - It's good that you are coming here for help rather than trying to go it alone - often a lot of mistakes can be avoided, this way.
You have indicated that you want to lose weight quickly. I seriously hope that you change that thought around to "I want to lose weight the healthy way!" Quick weight loss is definitely not recommended for a number of reasons:
* It is unhealthy and puts too much strain on the body.
* People generally fall off the wagon with this because it tends to be too restrictive and/or boring.
* Even if people last the course and reach their goal, as soon as they have gotten there, they put it all back on and often more, because they haven't really learned a healthy lifestyle - just how to loose weight quickly.
You mention wanting to eat a 'lower carb' diet. That is fine, just so long as you don't go TOO low. Your body still needs carbs. Make sure that you still eat wholegrains - there are some very important nutrients in there, and they really do help to fuel the body properly. A lot of people may find that wheat is a problem for them, but often it is with unhealthy, heavily processed goods - cakes, certain breads, doughnuts, etc. There is a big difference between limiting them and cutting out an important food group. Bread can actually be your friend. I have one which is high in fibre and protein, but low sodium and saturated/trans fats. It is quite filling, and around 100 calories per slice.
As far as your calorie range is concerned, let SP determine your range, but remember, 1200 calories is for a woman of average weight who is very sedentary. Someone with a little more weight, and/or exercising, needs more. In actual fact, a lot of people tend to UNDEReat, and/or skip a meal, and that can hinder weight-loss, and also sometimes deprive people of needed nutrients. I suggest that you weigh all of your food for increased accuracy, and enter it into the tracker. This is what kept me motivated, and also gave me the power to tweak my intake as and when necessary. As a result I lost 50lb in 16 months (slow, but truly the best way) and then happily sat there for a year before deciding to move on down again. I am now at my goal, and have been for over 2 years. I STILL weigh all of my food and use the tracker every day to ensure that I stay there!
My Dietitian told me that cardio is better for weight-loss but weights etc. are better for developing and toning muscles. A mix of the both is advised, and I am pleased to see that you are planning that.
Whatever you do, please start with baby steps. That means just change one or two things to start with, and allow your mind/body to get used to the changes before yo add something else to the mix. You mention the 30 day squat challenge, and planning to on 50 one day and 100 the next. I am not going to try to dissuade you from the challenge, but I DO suggest that you GRADUALLY build up to it. You can do a lot of physical damage by rushing in without preparing your body properly with those baby steps in fitness.
Finally, please don't judge success by the scale! This isn't really how it works. The scales are but a number, and only a small part of this journey. Even if the scales don't budge, I would guarantee to you that you will still be doing your body a heap of good. One thing that you may notice before any weight-loss is that your clothes may start to fit better or get too loose. Others may start to comment on your looking really good - you may have a 'glow' to you.... a sparkle in your eye that wasn't there before :-)
I wish you well for your journey and hope that you have a successful result :-D I went to have a peek at your SparkPage, but notice that you don't have one. If you would like to create one and have it open so that other members can drop by, you will find that you will get even more benefit from this site because they will be able to leave encouraging little messages, and the occasional goodie :-)
Fitness Minutes: (6,835)
610 4/18/13 6:19 A
Just remember to take it one step at a time. Do not be in a hurry to drop your weight in a short period of time. It's not healthy and can cause issues down the road. It took you time to put the weight on so it better to take your time to get it off. Cutting out the junk food will be of great help. As for the exercise, you have to find what works best for you. Don't forget to give your body rest in between the days you work out. Think of it as an experiment - you have a lot of options to play with. Make it fun because if you don't - it won't last for the long haul. I eat a plant based diet and eat meat ( chicken ) once a week. I eat egg whites and a home made veggie smoothie every day for breakfast and it holds me over until lunch.
Fitness Minutes: (0)
8 4/18/13 4:31 A
Hi :) Just wanting a another opinion on my nutrition and exercise plan if any of you have the time! I'm looking to lose between 20 and 30 lbs (I'm 20, 5'7 and 176 lbs at the moment). I want to do it healthily but I'd like to see results fairly quickly - just to keep me motivated!
I'm aiming at a lower carb intake as I know that wheat is my biggest weakness, I feel better when I eat less and just seems like a lot of calories for something that doesn't give many benefits (bust tastes so good :( ) So I'm aiming at 1-2 servings of lean meat a day, plenty of vegetables and fruit and I also want to incorporate more eggs and nuts so I get plenty of protein.
Calories wise, I am aiming at around the 1200 mark, and allowing myself up to 1400/1500 on days when I'm ravenous or going to the gym.
Exercise wise, I intend to do a version of the 30 day squat challenge on repeat, so 50 squats one day, 100 the next and repeat. I also intend to get into the gym 3 or 4 days a week for some cardio (about 30 minutes) and strength training (about 30 minutes). I have read that strength training is better than cardio in terms of weight loss? Would you recommend spending more time on this compared to cardio? Or keep it somewhat equal? I also spend my days at work standing (retail) so I don't spend 8 hours sitting.
Sorry, I didn't intend for this to be so lengthy but I get so excited by these kind of plans ha! What do you all think? I know it's hard to say but as a general opinion how long do you think it will take to notice any differences and to reach my goal weight area (minus 25lbs or so)? I just like to have a general idea so I know not to be disheartened when I don't look like Elle McPherson by next week haha ;)
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