At your current weight a 1 lb/week loss is as much as you should expect. It's actually quite a rapid loss for someone who I imagine is already in their healthy BMI.
You definitely need to incorporate some strength training in your routine. Body composition is more important than scale weight especially since I assume this more about vanity pounds than losing for health reasons. Body composition has to do with how much fat you carry vs. lean muscle. If you build lean muscle while losing a little bit of fat at the same time, you'll look smaller and fit in a smaller size leaving scale weight redundant.
The difference would be weighing 108 lbs and still having a lot a "problem areas", ie: carrying a lot of fat (higher body fat % or "skinny fat) or doing strength training and being firm at 110-115 lbs. Scale weight is really a poor indication on how you body actually looks. Body fat percentage is far more important when it comes to aesthetics.
To change your body composition you will need to develop an effective strength training program where you lift heavy/use resistance that challenges the muscle to exhaustation in 8-12 reps (moving up in weight once you can do more). Start with full body 3x a week on alternating days. I personally put more emphasis on my ST than I do cardio. And you're going to have to eat more, this is vital. As counterproductive as it seems, your body needs those calories to build muscle. However, to lose fat you need a calorie deficit. Although this sounds like opposing goals, it can be done at the same time if you don't starve your body of calories (don't create too large of a calorie deficit and lose weight slowly).
I eat around 1500 cals a day with 1-2 days a week at maintenance (or slightly above) and I'm small, 5'2 110 lbs. I aim to lose about .5 lb/week. Since the beginning of the year I've gone from around 25% body fat to around 18%. A size 5 to a size 1 and have only lost 10 lbs.
Edited by: JENNILACEY at: 5/25/2013 (08:37)
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.
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