Best Exercies and eating habits for losing fat and having lean muscle???

Lori0534

Hi there! It's been a while since I have posted to MFP! Once again I did it. I have yo-yo'd. It seems the winter months always get me. I have lost 10 lbs in the last month, but I want opinions on how to lose more. I run at least 3 times a week, and many more when the weather is nice. I do some strength training mainly with body weight. I have low carb dieted and have just used portion control kind of like weight watchers. What do you all think is the best eating habits to lose the rest of the weight I want and keep it off for good. I would really like to lose 20 lbs more and keep it off. That would put me back at pre-pregnancy weight finally. I always weighed between 118 and 122 before I had two kids. Any advice is welcomed! TIA~!

malibu927

You lost ten pounds in a month? Congratulations!

With only 20 to lose, you should not be losing quicker (especially as a good portion of that was water weight), and in fact should do it slower to retain your muscle. Set your goal to a pound a week, and then after you've lost another 5-8 pounds change it to half a pound a week. As long as you're eating in a calorie deficit, that's all that matters. Focus on nutrition, add treats in moderation. Do exercises you like and feel comfortable doing.

Liftng4Lis

Sounds like you're doing great, so just keep doing what you're doing.

livingleanlivingclean

The best eating habits for losing weight and keeping it off are ones that are sustainable long term. I wouldn't do low carb long term so wouldn't try to lose weight that way. I use an IIFYM approach so I know I'm eating to suit my goals (Bodybuilding)... I no longer have good or bad foods, choose to eat nutrient dense foods most of the time, including carbs, and not so nutrient dense foods occasionally

britt01any

Great job on the weight loss!! Stay focused and positive!! You will do great!!

SezxyStef

losing requires a calorie deficit...keeping it off means finding out what your maintenance is and sticking to it.

For most to stick to a calorie goal at maintenance it's a trial and error thing. Eat at a level and if still losing add in 50 more a day until you stop losing and aren't gaining.

Or you can do a calculation (which changes based on activity)

Total calories consumed+(lbs lost x 3500)/#days (typically 21-28)

I use the formula and know my maitenance in the winter is 2k and in the summer 2400...

It could be more in the winter if I did inside cardio...like HIIT or some sort of video...

Lori0534

Thank you for the responses. LivingLean, I think you are right for sure. Low carb is not sustainable for long term. I drink about 140 oz of water a day and I still have my nutrient goals set to have 1,210 calories a day.