Kind of at a loss...

Illini_Jim

So I’ve been on MFP for the better part of two years in various incarnations. I started strong and lost 55 pounds following the recommendations set forth by MFP, but then for various personal reasons, I deactivated and floundered. I’ve been back trying to get it going again and it has been rough. I’m really feeling like a rudderless ship lately. I’m 50 y.o., 307 pounds, 6’1” and try doing cardio (elliptical or walking) at least four times a week for 30 minutes at a time.

What’s a realistic weight loss goal per week for me?

What else should I be doing besides cardio? Weights? What’s involved with that?


Looking for any insight or pointers.

Thanks

Francl27

Realistic means whatever you can follow without giving up. 2 pounds a week would be fine, if you have a tendency to give up, just pick 1 pound a week.

Definitely lift weights though, or at least do some strength exercises, so you don't lose all your muscle.

LoraF83

At your current weight, you can probably aim for a 2lb/week loss. As you get closer to your goal, you'll need to reduce that deficit, to a 1lb/week and then 0.5lbs/week. But that's quite a ways away.

Do whatever exercise appeals to you. Eat some of those calories back. If you're interested in strength training, Strong Lifts 5x5 is a great plan to get started on. It's simple and effective. You can google form videos (I like videos by Mark Rippetoe to explain form) or you can hire a trainer to show you.

sodakat

I would start with 2 pounds a week so you can be rewarded by the scale. Losing one pound a week can seem very slow if you are anxious to see progress. But, if you think you'll give up due to the caloric restrictions needed to lose 2 pounds a week, then choose 1. It's kind of a trade-off, in my opinion.