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ONLINEASLLOU SparkPoints: (73,365)
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Posts: 4,787
9/15/13 12:56 P

With only 20 pounds to lose, 2 pounds per month is terrific!

2 pounds per month is how I lost the majority of my 50 pounds. My goal has always been 2 pounds per month. Now that I am within 15 pounds of my goal, I am happy with 1 pound per month.

Congratulations! ... and ... Good luck with the rest of your journey.

SPARK_COACH_JEN Posts: 65,997
9/13/13 8:10 P

Because you've only got 20 pounds to lose, it's going to come off slowly. 1/2-1 pound per week is reasonable, so it sounds like you're on the right track! Keep up the good work!

Coach Jen

STEF91 Posts: 2
9/13/13 5:25 P

Hello everyone, thanks for your replies! I joined this website a year or so ago and just never got around to using it much, but I did not know where else to ask this question. Sorry if I don't reply this site is a bit confusing for me.

The recommended weekly amount of exercise is actually not 30 minutes 3 times a week. At least according to CDC, it is recommended that adults get at the bare minimum 150 minutes of moderate-intensity aerobic activity a week and strength training at least twice a week. That is what I've been doing for the past 4 weeks as far as exercise goes and spreading it out 6 days.

I realize that losing weight is much more about what and how much you eat, but I was still curious as to whether or not increasing the working out would be of any benefit if, once I reached my goal, I went back to the "normal" amount of exercise per week. I do keep track of my calories and write it down in a notebook each day, as opposed to doing it online. My daily limit is at 1,510. What I mean by "currently cleaning up my diet" is that I am doing the best I can to consume the right amount of fruits, veggies, protein, grains, etc. daily. The problem is that I am currently out of work, so I don't have plenty of money to spend on food, but I am doing the best I can with what I have. I am staying in the right calorie range, but I admit that I don't have a perfectly clean diet. And yes, I know what my BMI is and I know where it will be when I reach my goal and it is healthy.

Unfortunately, my clothes don't feel like they've gotten looser and I have only lost about 2 pounds in 4 weeks. I guess perhaps my problem after all is that I am just being too impatient, but I have a heart condition that makes exercising exceptionally hard on me physically. Yes, my cardiologist is okay with me exercising like this, but a symptom of the condition is "exercise intolerance." Because of that, I probably feel like I'm kicking way more butt than I really am when I workout and feel like I should be seeing better results because of that. It's tough! But I will try to be more patient.

Thank you. :)

Edited by: STEF91 at: 9/13/2013 (17:26)
DRAGONCHILDE SparkPoints: (61,458)
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Posts: 9,717
9/13/13 11:34 A

The best way to plan for maintenance is to decide how much exercise you want to do for the rest of your life, and make that your weight loss plan. You adjust your diet to how much you want to exercise, not the other way around. Then, you weight loss is coming (as it should) primarily from diet, and all you have to do is slowly adjust your calories to maintenance ranges when you reach your goal! There's no need to workout more than you want to just to lose weight. It doesn't make it come off faster anyway, since your target weight loss should be the same no matter how much exercise you do.

This has the added benefit of letting you eat more and still lose weight. :)

YOGAGEEK SparkPoints: (6,917)
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9/13/13 10:51 A

The simple answer to your question is this: if you're exercising more to lose weight then you can decrease that level of exercise when you reach your goal weight and maintain.

The more complicated answer is that weight loss is accomplished through a net calorie consumption of less than zero, while weight maintenance is accomplished through a net calorie consumption of roughly zero. So if you're creating a deficit of 500 calories a day, then when you reach your goal that's 500 calories "extra" that you either eat or don't burn off.

That being said, I would suggest you don't increase your exercise until you're certain that your diet and calorie consumption is suitable. The other thing I want to bring up is that you say there's not "much of a difference". With only 20 pounds to lose you may only be able to lose at a rate of half a pound a week, so after four weeks you'd only be two pounds lighter. Exercising more won't solve that; you just have to be patient and keep on doggedly losing weight.

ALBERTJON SparkPoints: (3,133)
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9/13/13 10:30 A

(1) It's very important that you know what your BMI and healthy weight should be so that you are not trying to lose below what is healthy.
(2) If you are not one to get mentally-stressed by accurate record-keeping, I recommend that you log very accurately all calories consumed and guestimations of all calories burned, by adding BMI to exercising burn, etc. Have a clear understanding of your daily bottom-line.
(3) You might try things like starting the day off with a good breakfast, drinking plenty of water, eating 6-7 healthy snacks/meals a day, but keeping within your healthy calorie amount.
(4) How vigorous is your exercising? How many minutes a day? Are you combining both cardio and strength-training?
(5) What are your clothes telling you? Do they fit exactly the same? If they are a bit looser that tells you that you are seeing results, even if the weight is the same.

Very best of luck! You have a good attitude and success is coming for sure!

KCLARK89 SparkPoints: (44,612)
Fitness Minutes: (18,761)
Posts: 1,243
9/13/13 8:34 A

If you are in the process of still cleaning up your diet, how much further do you have to go? Are you tracking to see where you are in all of it? That makes a HUGE difference to see it written/typed out rather than just thinking you are doing a great job (trust me lol).

And did you take measurements?

Also, if you only have 20 pounds to lose, it isn't going to just fall off like on TV or someone who has a lot more to lose. For me, I could try and try to lose 20 pounds all I want, but it would a) be unrealistic unless I stopped eating and b) it would take FOREVER because I am already in a healthy range for my height.

Either way; good luck with your journey, work on tracking your food so you don't have to spend hours at the gym :)

SPARK_COACH_JEN Posts: 65,997
9/13/13 5:57 A

I agree with M@L that the majority of your weight loss progress comes from diet, not exercise. Are you carefully tracking all of the food you're eating and staying in your recommended calorie and nutrient ranges? How long are your workouts currently and what kinds of activities are you doing? When you say you haven't seen much of a difference, have you lost any weight or inches since you started?

Coach Jen

MOTIVATED@LAST Posts: 15,460
9/13/13 2:24 A

The default recommendation is based on broadly accepted guidelines of 30 minutes 3 times per week consistent with good health.

For weight loss purposes, you will likely have to lift this to 5-6 times per week.

For most people, weight loss is 80% nutrition, and just 20% exercise.


STEF91 Posts: 2
9/13/13 12:51 A

I am trying to lose 20 pounds. I am currently cleaning up my diet and have been exercising 6 days a week for 4 weeks. I do the recommended amount of cardio and strength training a week, but am not noticing much of a difference. I am trying hard not to get discouraged, but I was wondering...if I increase my exercising (not to overdo it, but to yield quicker fitness results) will the weight stay off when I go back to the "normal" amount of exercising? Or would I have to keep exercising more than needed to keep the weight that I lose, off? Hope this makes sense!

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