What I'm trying to say is that it is very unlikely you'll lose more than 1-2 lbs per week especially at your weight. And to boot you have hypothyroidism so even that may highly unrealistic for you. A .5-1 lb loss is more reasonable. I just don't want you to get disappointed. You may lose some water retention as Motivated suggested if you cut back on your sodium but that is not the same as fat loss. It is temporary and will return if you increase your sodium intake again.
BUT... considering you're taking up an exercise program, most people actually gain or don't lose any weight for the first couples weeks/months when beginning an exercise program. When you start exercising, your muscles retain fluid (glycogen stores) to prepare for the next time you exercise and they need to tap into that store. This leads to fluid retention which will cause the scale to either remain stagnant or your weight to increase. You may still be losing fat but at the same time retaining fluid.
Losing fat takes time and again, at your weight... those changes will be subtle and slow. It is unlikely you will notice much of a difference in your appearance in 2 months time. The Spark program is about making healthy lifestyle changes because those are the only kind that lead to permanent changes as opposed to yo-yo dieting. It is a marathon, not a sprint.
I would suggest introducing an exercise program that includes both cardio (to burn calories and improve cardiovascular health) and strength training (that has a plethera of health benefits in addition to combating lean muscle/tissue loss while losing weight).
Spark has plenty of fitness videos to get you started if you go to your "Articles and Video" tab and then "videos". Some cardio and some strength training. You can also go to your "My Fitness" tab and in the box where you add exercises there will be the suggestion for the "workout generator". You can use it to develop a strength training routine based on your level and what equipment you have, if any (you can start with body weight exercises).
Suggested cardio: 30 mins (high intensity) 3x a week minimum.
Suggested strength training: 30 mins 3x a week (full body) with a rest period between ST days to allow your muscles to heal and rebuild. Lift heavy so your muscles reach exhaustation (you cannot perform another rep in good form) in 8-12 reps before moving up in weight/resistance.
Edited by: JENNILACEY at: 3/7/2013 (11:05)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
All that matters is that you be the healthiest you, you ca
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