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12KNOW's Photo 12KNOW Posts: 197
9/5/11 7:52 P

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Ladies...I figured out the math to help me lose 2 lbs per week..."push" more calories out than I "pull" in...a combination of fitness (push) over food (pull). I included my BMR (basal metabolic rate) and played around with everything until I stumbled upon the right combination for myself (I'm 5'0"). This works for me and I wanted to share just in case it can work for someone else.

Here's my weight loss plan...designed to be TEMPORARY...not the same as a weight maintenance plan:

1. Do a variety of exercise 7 days per week - combo of cardio & strength. I run/walk for 30 min Mon - Fri mornings; I run/walk for 2 hrs on Sat; I do a 60 min slow walk on Sun; I take a 50 min yoga or pilates class 2 days a week; 1 lift weights for 45 min 1 day a week.

2. Stick to a 1150-1250 calorie range 7 days per week: I eat 5 times per day - avg of 200-250 cal per meal. I try to have a mix of protein, carbs & good fat with each meal (veggie, fruit, meat, fiber). I eat my heaviest meal at lunchtime and I never eat after 7pm. I plan my meals at the beginning of each week & pack lunch most times. Portion control is very important. I allow myself 1 'cheat' meal on the weekend...usually something fried on Sat for lunch...I love having my 'treat' after working so hard during the week.

3. Drink plenty of water: I drink a min of 64 oz of water 7 days per week. I don't drink any soda, coffee, juice or alcohol during this phase - primarily water. I will have a cup of hot tea in the evenings some times but not every day.

4. Track everything on SP...food and fitness. It helps keep me honest and it feels awesome to see my progress.

5. Weigh & take measurements once or twice per week - at the same time of day. I weigh on Sun and Wed as soon as I get out of the bed.

This plan may sound really hard but I followed this plan faithfully until I lost my desired weight. It required a mental 'shift' for me and a lot of self discipline. Believe me, it was not easy for me to stick to it but watching the pounds melt off definitely helped encourage me!!

I'm in my desired weight range now so I'm weight maintenance mode most of the time. But still fall back on this plan if I need to drop a couple after I've had too much "fun" on vacation. LOL

"My body is like my home...if I want to live in it for a long time, then I'd better make sure I keep it in great condition!"

Sheree...Fit in my Forties


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BABYGIRLLOVE1 SparkPoints: (8,902)
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7/24/11 12:40 P

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eat healthy
portion control
drink water
exercise

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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (124,849)
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12/8/10 2:22 P

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could be! Are you drinking your water? This makes a difference too. I started w/ the SP recommended amount but when my weight came off some and my exercise increase, I hit a platauea. I went into SP and entered how many calories I was burning a week, it bumped up my calorie range from 1240 (low) to 1360 (low) It was really hard at first to increase to that but I did and the weight started to come off again.

good luck!






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MISSMARIAJ's Photo MISSMARIAJ Posts: 82
12/8/10 2:18 P

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I had been trying to only eat 1200-1300 calories per day for the last few weeks but this week I just switched to eat up to 1400 calories per day. I would sometimes go over the 1300 per day but never more than the 1700 SP calculated as my daily calorie needs for my activity level. I'm doing circuit training style cardio (Jillian Michaels, Cardio Kickboxing, any other one that is on exercise tv on demand) for at least 20 minutes 4 days a week (if not more). Next week I'm going to start incorporating pilates into my workouts too.

I hope they are just holding water weight. I feel slimmer but my measurements seem to be the same too. I wonder if my body is reshaping itself & then the lbs will come off?

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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (124,849)
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12/8/10 12:28 P

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Maria,

are you eating enough for the output you are doing? Also what type of exercise are you doing, is it new? Sometimes it takes a few weeks before weight starts to come off based on if the muscles are needing to be repaired, they will hold water weight on you.






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MISSMARIAJ's Photo MISSMARIAJ Posts: 82
12/7/10 6:55 P

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Mathwise (Counting calories and exercising to create calorie deficit) I should be losing a lb a week. This is not happening though. Would love to lose 2 lbs a week even just once to help keep me motivated. Heck I would love to lose 1 lb in a week right now!

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VGIMLET's Photo VGIMLET Posts: 2,580
10/4/10 2:43 P

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I did when I first started, but I had a LOT of weight to lose.

At my current weight, exercise level and height I still sometimes lose two pounds. When I get down to the "overweight" range, instead of obese (only 15 more pounds, WOOT!) it will slow down even more than it has, probably to a pound or less a week. And those last 15 are going to be really slow.

But that's okay, because when it happens, the weight is STAYING gone - for good.

As to how I do it? Increase my exercise. Keep my calories within the range SP gives me. Track everything, even when I don't want to. :P

ed to check spelling...as usual..

ed. to add, I just realized, I have lost myself...I mean, lost how much I will weigh when I am at my lowest goal weight in my maintenance range. Woah.

Edited by: VGIMLET at: 10/4/2010 (14:48)
BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (124,849)
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10/4/10 11:35 A

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I lost 2# a week when I added exercise to keeping within calorie range. I was power walking 1 mile five times a day. When I first started it took me 24 minutes to walk the mile, then I got that down to 14 minutes. But just adding in the power walking and eating with the calorie range, it came off.

When I hit a plateau, I was actually not eating enough for the calories I was burning. I plugged that into SP and it recalculated my calorie range and the scale started to move again.

I am 5' if that matters. 1#, 2#... as long as it is coming off, be happy!

emoticon

Edited by: BAILEYS7OF9 at: 10/4/2010 (11:36)




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MACILINN's Photo MACILINN Posts: 6,558
10/4/10 2:41 A

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This was so interesting reading all your posts. I feel alot like I am failing because I can't seem to lose more than one pd a week if I am lucky! I work my booty off 6X a week! (playing tennis) and stay under 1500 cals most the time.
I am glad to know I am right on track and should really look at my wt with a 4 pd a mo average.
The last 5 wks since I started on sparks I have lost 6 pds. Time to celebrate instead of feeling like I am not doing enough!!

Edited by: MACILINN at: 10/4/2010 (02:42)
~Maci~ Oceanside, CA
*If you don't like something... Change it!

~A special prayer to all~
"May your Neighbors, respect you, Troubles neglect you, Angels protect you, and Heaven accept you!"


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BARCLE's Photo BARCLE SparkPoints: (166,188)
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10/3/10 10:32 P

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1 pound average here too emoticon

Smile .... it makes people wonder what you're up to ;-)

The fourth glass of wine is always a good idea before you do it and a really bad idea afterward! ;-)

It is far easier to MAKE time to exercise than it is to FIND time to exercise. You want results???? MAKE it happen.


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MIRWYN's Photo MIRWYN Posts: 1,366
10/3/10 7:39 P

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I average 1 pound a week. In the beginning it frustrated me but now I realize, for me, this is the pace that works for me and I am thrilled with it.

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VALERIE19595's Photo VALERIE19595 Posts: 285
10/3/10 4:36 P

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I would be very happy if I could lose 1 pd a week. But it seems I am just so stable of plateau for so long and done everything I could think of.

MINI_CHOCOHOLIC's Photo MINI_CHOCOHOLIC Posts: 1,006
10/3/10 3:02 P

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I think this is nearly impossible for us, especially since that would mean we'd have to burn 7,000 calories in a week (3500 cals = 1 lb)! As the others have mentioned, losing 1 lb (maybe even 0.5 lb) a week sounds healthier for long-term weight loss.

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MARIANTONIA2's Photo MARIANTONIA2 Posts: 2,719
10/3/10 1:26 P

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I would find it very difficult. One pound a week is more like it.

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EUNICEMONTEIRO's Photo EUNICEMONTEIRO Posts: 8,061
10/3/10 11:32 A

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I usually do 1 pound a week. Unless I get sick I never lost 2 pounds in a week before!!
I am happy if I loose even half a pound it is better than gaining!!


"Optimism is the foundation of courage."
- Nicholas Murray Butler

"A journey of thousand miles begins with a single step."

-Butler Janet Oberholtzer

Live simply. Love generously.
Care deeply. Speak kindly.
Leave the rest to God. :)

Happiness keeps You Sweet,
Trials keep You Strong,
Sorrows keep You Human,
Failures keep You Humble,
Success keeps You Glowing,
But Only God keeps You Going!
Amen!!


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DAISY443's Photo DAISY443 Posts: 11,743
10/3/10 11:26 A

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There are guidelines regarding recommended weight loss. The less you weigh to begin with the less you should aim to lose. At my height (5'2") and current weight (130#), I do not plan to lose more that half to one pound a week and consider myself doing well when I do that. I also find I have to change up my exercise program every 4 weeks or so to avoid the dreaded plateu!

Team leader "All screwed up!!(For those with Spinal fusions)


Just do it!!


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (183,944)
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10/3/10 11:23 A

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I don't think its possible for me to lose 2 pounds a week. I'm lucky if I can do 1.

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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VALERIE19595's Photo VALERIE19595 Posts: 285
10/3/10 10:44 A

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That would love to know too as well. How do you lose 2lbs a week? I am still on the plateau and it is driving me nuts but I am not giving up. I can't seem to lose 1lb a week either.

Edited by: VALERIE19595 at: 10/3/2010 (10:44)
PEBBLE7's Photo PEBBLE7 Posts: 73
10/3/10 10:43 A

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No, one pound a week is the best I can do.

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VHBU88's Photo VHBU88 Posts: 91
10/3/10 10:37 A

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I have never accomplished this but I know a lot of people have, but they were all taller. So, I was wondering have any of you had success at losing 2 lbs a week?

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