How to lose 10 lbs a month
Friday, February 15, 2008
A SP member emailed me and asked me how I was losing 10 lbs a month. Well, it's only been 1.5 months since I started and I actually lost 32lbs. I totally don't expect that pace to continue, but my goal is to lose a minimum of 10 lbs a month until my goal weight.
So... this is what I have been doing so far and here was my response to her:
You can check out my SparkPage and look at my food and exercise logs.
Essentially, I am staying between 1100 and 1400 calories a day. Mostly organic food and protein shakes (I use soy milk and whey protein that I blend with some frozen berries or 1/2 a frozen banana.) I really focus on keeping to the low end of the carbs and fat and the higher end of protein ranges.
The real key, I think, is how much exercise I have been getting.
I am trying to average around 1000 calories burned a day doing cardio - 6 days a week .
I also do weights 3 days a week. I day upper body, 2nd day lower body, 3rd day back/core.
So, I do the elliptical for 35 minutes before work (I do the weight loss hills settings and keep my heart rate in the 120-140bpm range) and then I do it again after work. (plus weights 3 x week). One day on the weekend I do elliptical for an hour.
It's not easy and I would much rather go thru the drive-thru after work and then go home and veg on the couch. However... I would MUCH rather be thin & fit than fat & unhealthy. Been there... done with that!