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
| current weight: 135.0