How to lose 10 lbs a month

Friday, February 15, 2008

A SP member emailed me and asked me how I was losing 10 lbs a month. Well, it's only been 1.5 months since I started and I actually lost 32lbs. I totally don't expect that pace to continue, but my goal is to lose a minimum of 10 lbs a month until my goal weight.

So... this is what I have been doing so far and here was my response to her:

You can check out my SparkPage and look at my food and exercise logs.
Essentially, I am staying between 1100 and 1400 calories a day. Mostly organic food and protein shakes (I use soy milk and whey protein that I blend with some frozen berries or 1/2 a frozen banana.) I really focus on keeping to the low end of the carbs and fat and the higher end of protein ranges.

The real key, I think, is how much exercise I have been getting.
I am trying to average around 1000 calories burned a day doing cardio - 6 days a week .
I also do weights 3 days a week. I day upper body, 2nd day lower body, 3rd day back/core.

So, I do the elliptical for 35 minutes before work (I do the weight loss hills settings and keep my heart rate in the 120-140bpm range) and then I do it again after work. (plus weights 3 x week). One day on the weekend I do elliptical for an hour.

It's not easy and I would much rather go thru the drive-thru after work and then go home and veg on the couch. However... I would MUCH rather be thin & fit than fat & unhealthy. Been there... done with that!
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Member Comments About This Blog Post
  • ABBY13
    WOW, Way to go! Thank you for sharing with all of us on how you are doing it. I really need to step up and start exercising more....and you are my inspiration. emoticon
    3690 days ago
  • SMUSIC78
    Woohoo!!! You are really moving!! I admire you for your hard physicl work!
    3752 days ago
    You are doing great. All that exercise is obviously helping tremendously combined with your positive attitude. Congrats on your progress so far and keep it up!
    3752 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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