Fitness Minutes: (42,350)
5,092 12/20/12 10:07 A
I'm the same height as you and my starting weight was 160. It took me 5 or 6 months to lose 30 pounds, but of course, everyone is different. Losing 30 pounds in 3 months is not impossible, but you're not likely to see a steady 10 pound loss every month. Some weeks you'll lose, some weeks you won't. Don't get hung up on a deadline! I understand that you want to look good by the time you go to Miami, but I'm afraid that if you don't reach your goal by your deadline, you'll throw in the towel. So please don't get discouraged or frustrated if you can't reach your goal by March and continue to eat healthy and exercise even afterward.
Are you entering your food in the nutrition tracker? If you are, keep it up. If you aren't, start! Make sure you enter everything that goes into your mouth. Eating 2-3 servings of fruits and vegetables at every meal curbs my appetite and keeps me from wanting any sweets. I encourage you to eat whole foods, limit processed foods and sugar.
Strength training is the second most important factor in weight loss, and cardio is last. Lately I've had success doing more strength training (heavier weights and fewer reps) than cardio.
You will lose weight if you keep this up, but just know that it's a slow process.
12/20/12 8:30 A
My best advice is not to be discouraged if you don't reach this particular goal in that time frame.
Just keep working at getting healthy.
The less percentage of body weight to lose, it seems that the longer it takes. Seriously.
Fitness Minutes: (85,382)
12/20/12 6:49 A
I lost my first 20 lbs in 2 months but after that it slowed down to around 5-6 lbs a month. When you lose weight, you also lower your BMR and burn less calories than you did at a heavier weight, so it becomes harder to create the same calorie deficit without significantly restricting calories.
I was around the same starting weight as you and I'm close to the same height, 5'2. I would recommend you start by eating in the middle of your calorie range given to you by Spark and work your way up to burning 2000 cals a week in exercise. Don't forget strength training, it is probably one of the most important activities to change the appearance of your body and boost metabolism, not to mention all the amazing health benefits it gives you. I would also recommend you try to stay as active as possible throughout the day. Your meal plan sounds great; healthy and balanced. Just be sure to measure everything! Absolutely vital. Track your sodium intake, lowering your sodium will signficantly reduce water bloat. Eat as clean as possible.
I ate between 1300-1400 cals most of my weight loss but it slowed down signficantly once I hit my lower 120's and came to a standstill. After quite a bit of research, I decided to lower my cal intake to 1200 and this broke me through that plateau. I also upped the intensity of my workouts and became more diligent about measuring (I was beginning to get a bit flaky with it). Now I've been losing 1 lbs every 5 days. So that's what worked for me when weight loss slowed down.
It's definitely possible to lose 30 lbs in 3 months but it will take a lot of diligence and dedication on your part and even if you do everything right, you may still not reach it. The only concern I have is setting your goal too high and not reaching it, how will that affect about how you feel about yourself on your vacation? Maybe aim lower and if you reach a 30 lbs loss by then that's just a bonus.
March 13th is 12 weeks away. Aim for 2 lbs a week, set that up on your tracker, and just get started. You may lose 4-5 lbs the first week, and slow to 1 lb a week, but as long as you stay on the plan, you will have done the best you can. Be happy with whatever you lose, and enjoy spring break.
I agree that with so little to lose 30lb in 3 months might be a bit of a stretch. It took me 9 months to lose 30 pounds. BUT you can start losing the 30lb and be 10ish pounds down and feeling awesome. Keep up with the plan, stay motivated, and know that it is a marathon, not a sprint. If you don't meet your goal, but you have lost 10lb then you have still succeeded!
Fitness Minutes: (17,140)
12/18/12 5:58 P
I lost 60lbs in 5 months so to a point it is doable but it involved alot of walking and increasing the speed and incline on my treadmill every week. I started with 20 minute walk at 2 miles and hour and now i walk 60 minutes on the treadmills highest incline at 3 miles an hour. This was everyday and sometimes twice a day if i was watching a tv show. I also had the advantage of working 20 hours a week teaching swimming where i was in a pool walking up an down with the learners in the pool ( resistance)....the other factor was i gained all the weight by eating alot of fast food and drinking up to 2 liters of soft drink a day which i went cold turkey on and haven't touched in 5 months. I also started eating alot of what i call negative calorie foods ( ie vegetables such as asparagus and broccoli which take more calories for the body to break down then the amount of calories they provide. Finally i reduced my fat intake by steaming chicken or fish and grilling beef to allow excess fat to fall away.
Reality... It is doable but you must be prepared to change your lifestyle and maintain that lifestyle.
I'm the same height you are. Take it from me, you are NOT going to lose 30 pounds, or even 20 pounds, in 3 months. It's just not mathematically possible, no matter how disciplined you are. In order to lose 30 pounds, you have to use 105,000 calories more than you eat. There's not enough time between now and March for you to use up that many calories without hurting yourself.
But that doesn't mean you can't look a whole lot better and be happy. If you use the guidelines that SparkPeople gives you, weigh or measure your portions, eat more fruit and vegetables and little or no junk food, do a sensible amount of exercise, and control yourself so you eat reasonably over the holidays, you certainly can lose 10-15 pounds without endangering your health at all. The fruit and veggies will also make your skin and hair look healthier, and the exercise will make you move better. Pair that with a carefully-chosen, flattering swimsuit, and you can look really good regardless of what the scale says. When you're trying to look good for a special occasion, it's generally a good idea to put at least as much effort into shopping for the best-fitting outfit as you do into planning a special diet!
Fitness Minutes: (120)
12/17/12 4:33 P
30lbs in 3 months is a pretty tall order. In order to have a chance at doing that, you are going to have to be very strict with both eating and exercise. You will need to weigh everything... not just "2 pieces" of fish. You will need to track everything very religiously. No "splurging" on special meals, no eating out as you won't be able to really track what you're eating when you do that. Your snacks need to include fruit and veggies. An apple with peanut butter could easily be 300 calories by itself. A PBJ sandwich can be 400+ calories.
Also, to lose weight the fastest, doing lots of cardio is what you need to do for exercise. Things like using the exercise ball and weights, while good for overall health, are not going to get your blood pumping like it needs to to lose weight as quickly as you want to.
Fitness Minutes: (5,830)
3,438 12/17/12 3:45 P
I believe little things are important because they add up. I think it is important to work on 3 of these at a time until they become habit. Examples: Sleep at least 7.5 hours every night. Walk anywhere less than a mile roundtrip. Take the stairs over elevator/escalator ALWAYS. Stand at least once every 60 minutes to move or at least stretch. Stay hydrated. State one thing we love about ourselves before getting out of bed each morning. Aim for 8 (or more) servings veggies/day. Avoid anything processed. Eat fish 3 times per week at least.
I believe you can do this.
Edited by: MICHELLEXXXX at: 12/17/2012 (16:40)
12/17/12 3:18 P
I think it is very attainable. Just be sure to lay off the bad carbs and stay within your calorie range. Do at least 30 minutes of low impact exercise at least 5 days a week, and you will be surprised to see your pants becoming looser and looser. OH, and throw away your scale. Weight is weight and fat is fat, and the scales do not tell the whole truth. Go by your measurements instead. Good luck!
scale your goals back. with so little to lose and with you being so small in the first place, 30lbs is an unrealistic goal for you in that time. figure you should be aiming to lose about a pound a week, so if you have 12 weeks until your trip, 12lbs would be a reasonable goal or if you had 8 weeks, it would be 8lbs or 16 weeks and 16lbs.
Fitness Minutes: (0)
1 12/17/12 2:20 P
i recently gained alot of weight over the past year im a 22 year old female with a very hetic schedule im 5`1 and 158 pounds although i do not look this weight at all. im going to Miami in march with my friends and want to look swimsuit ready !. im new to dieting and I just wanted to share my food plan i have been eating and if there is more i should be doing
Breakfast 3 egg whites 6 pieces of turkey bacon sometimes a piece of toast with low fat jelly
lunch tilipia two pieces with 1/4 of brown rice and spinach or a salad with just lettuce and red peppers and balasmic
dinner sometimes same as lunch or ill splurge and have my favortite thai dish thai basil which is meat , brocoli red bell peppers in a red soupy sauce and brown rice
snacks apples with penut butter , 100 cal popcorn or pbj sandwhich
i have not been going to gym but working out at home with weights and a exersize ball
is there any other recemmendations anyone suggests for me ?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.