Those of you who have lost 40 or 50 pounds in 6 months or so what was your workout routine?

nvmomketo

For me it was basically none. Now that I've lost 40 lbs and am at a good size, I am slowly starting to exercise more.

azelizabeth

I have lost 44.5 lbs in about 5.5 months. The key was logging everything, eating all food groups, and walking 2-3 miles 5 times a week. This is the most successful I have been (I am 51) and I think it's because I am done with crazy diets. I just now started couch to 5k so I am hoping to add running to the mix.

parfia

41 lbs in around 6 months. 1500-1800 calories, 4/5 days a week go to the gym and do 30 minutes cardio or weight training (dependant on day) followed by a gym class (bootcamp, spin, circuits or body pump). Also, every day I do a 1.3 mile walk from my daughter's nursery to work and then back again at the end of the day to pick her up

rosebarnalice

Lost 40 pounds in 6 months eating 1400 to 1500 calories a day and swimming hard laps for at least an hour 3 - 4 days a week. although Facebook credited my workout time at upwards of 650 calories per session, I would eat back about 200 to 300 of my exercise calories on a regular basis.

IanRS

I just set my calories up in MFP - first for 2lbs per week, then 1.5lb now I am at 1lb.

For exercise I walked - sometimes a lot sometimes little - for a while none due to an Achilles problem. By watching my calories and eating back about half what I burned, I dropped at a pretty uniform weight.

What I am saying is the walking helped me get fitter but had little impact on weight loss (at least the way I was managing it).

Ohwhynot

I ate at a deficit. One of the months, I laid in bed after surgery. I work out now, but that's to look better. The weight loss all came from just eating at a deficit. I didn't quit anything, didn't give up anything. I stuck around 1450 calories.

Dreysander

I lost most of my weight without working out. I just did ordinary summer stuff like mowing the grass and such. We live on a big property, so mowing all the grass with a push mower takes 2 hours or so. I'd break it up so that I'd do 1 hour of that twice a week. I also was doing other outdoor chores.

I didn't start exercising on purpose until I was close to goal and that's mainly because it's very cold now and I can't be bothered to go outside in it. Now I do 1/2 an hour to 45 mins of stationary bike most days and bodyweight based strength training 3x a week.

AnguishLanguish

ModernRock wrote: »

chalonera wrote: »

I have recently qualified in Health and nutrition, and understanding the facts and basics for me is extremely helpful... so I hope this helps you too...

-Your BMR does not include walking or talking. It is your energy required for essential functions "at complete rest". http://www.thefreedictionary.com/basal+metabolic+rate

-Your body will use the water in coffee, tea, fizzy drinks for hydration just fine. There might be other reasons to avoid them, but not getting proper hydration for basic body functions isn't one of them. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154

-You don't need to eat breakfast to "kickstart" your metabolism. It doesn't even make sense. If you are moving, then you are getting the energy from somewhere. First law of thermodynamics. If not eating breakfast makes you less active, then I guess you'd have a point. http://ajcn.nutrition.org/content/early/2014/06/04/ajcn.114.083402.full.pdf+html

etc.....

Thank you for pointing this out.

day1appraisal

Just turned 67 a month ago. Badly broken in 2012. Recuperated and left with some permanent injury weaknesses and limitations. Gained between 70 and 80 lbs. between 1/2012 and 3/2015. From 8/2015 to now have gone from 325 to 269. Lost about 10 additional lbs. prior to 8/1/2015. After discussion with my M.D. I signed up with a good personal trainer at my gym who understood my physical limitations. We met once a week for an hour between 4/1 and 6/1/2015. She showed me how to use a variety of resistance machines and complete free weight exercises - adapting for my disability. Squats and steps are something I either have to do first thing or use my cane. She taught and practiced balance techniques with me so I could move safely. She wanted me on 1500 cals per day. That was way too much food for my system to handle. 1100-1200 was weight loss range for me. I also participated in water aerobics classes at least twice a week for 1 hour each and at least two one hour free swim sessions where I water walked and/or swam laps each week. Using a grocery cart as my walker, my husband and I would walk our local big box store at least twice a week early in the a.m. when there were few customers and we could get up a bit of speed.

All the exercise was good for me. My balance and strength improved greatly, but there was no significant weight loss. If I did a slight ankle or knee twist I could be down for a couple of days and pick up a pound or two. DH and I went through the cupboards and cabinets. We eliminated most of the bread, all the pasta, all the munchies, all the questionable meat products and processed foods - we ate them. Well, he at the bread, pasta, rice and potatoes. I helped eat the lunch meat, hot dogs, sausage &, bacon. Some things like cake mixes, muffin mixes and, canned fruits were donated or thrown out. Those items have never been replaced, by joint agreement. If we absolutely MUST have something sweet or bready or... We go out, purchase one helping and share it OUT. It doesn't come in the house.

Now, here's the hard part. As of 8/1, I still was not losing weight and I was becoming depressed. I have Type II Diabetes and skin issues related to both the diabetes and stress. My M.D. strongly recommended bariatric surgery and I looked into it. Medicare covered it. After choosing a surgeon, a specific procedure and, a bariatric nutritionist, we moved ahead. From 8/1 to 11/15 I followed the bariatric surgery diet requirements. My portions were doubled or I would have been miserably hungry. However, the diet is a combination of good quality liquid whey protein drinks, healthy carbs (green and colored veggies), soups and, healthy protein sources such as fish, fowl, eggs and, meat. The basic practice is two well chewed bites of protein and one small bite of healthy carbs. During this 3.5 months, I lost between 35 and 40 lbs. My insulin requirements were cut in half by the surgery date.

Surgery was 11/17/15. I chose the gastric sleeve procedure where everything remained physically in place and normally functional. My stomach was surgically reduced to the size of a very small banana. I have been on the reduced portion sizes since 11/17/15. Weight loss since then has been about the same rate. But I am not tempted to over indulge in food. 3 Squares a day works fine. Have found that excess salt or any MSG greatly affects my weight loss. Chinese food has been eliminated (at least until I lose the rest of my excess weight). After weight loss, I will need to make sure I thoroughly rinse high salt and MSG meals through my system so I do not pick up a couple of lbs. I can now walk the big box stores without a cart, walker or cane. I do take the cane into the gym and put it in my locker. After a 90 to 120 minute work out in the pool or 60 to 90 minutes on the gym floor, I am tired. Usually I'm coming home at night. Oarking lots are not level and after a gym experience I am tired. So, better safe than sorry.

BernieMBurke

I've lost 80 lbs in 10 months (250 -> 170). I do exercise (cardio) at least 6 times a week getting anywhere from 10k - 25K steps a day from speed walking. Also, have a Fitbit Charge HR for the last two months which has spurred me on. Finally, I was faithfully entering my data into MFP and only eating back some of my exercise burn calories.

shellygw

I have lost 67 lbs in 5 months with changing my caloric intake, but I have a lot more to lose. I have difficulty making a lot of changes at once, so I told myself that I would give myself 3 months of only working on my diet and then look to add exercise. I started the first month totally on nutri-system to help me adjust to portion control, and then started gradually cooking more of my own meals and using nutri-system for convenience meals (helps me avoid the high carb/calorie foods I used to choose for convenience). I found that as I lost weight, I became more active in my daily life--less sitting and watching tv/computer and more housework, going to family and community activities, walking around Walmart more, etc. Just more involved in actually living instead of hiding. So I am a little past my 3 month timeline primarily due to life happenings and the holidays, but I meet with a fitness instructor tomorrow to start a strength building program.

Sued0nim

lalfaro01 wrote: »

rabbitjb wrote: »

Personal trainer once a week - 20 mins cardio, weights, bodyweight
Workout twice a week, used to do one as a one hour cardio but generally 2 sessions of cardio / weights
Walked ...tried to hit 5 miles a day when not working out

But the weight came off by food intake
48lbs in 9 months, 52-55kbs overall, maintaining for 10 months

Still do 3 x workouts, weights and 1 PT session. Probably only walk around 4 miles on average still watch food but at 2300 cals roughly per day

Rabbit, what was your calorie intake while you were losing weight?

@lalfaro01 - 1200 for about 4 -6 weeks when I was doing it wrong, then 1500-1800, then 1800-2000 for about 3 months roughly (gross calories eg including any exercise eats)

CowboySar

I have lost 53 lbs in 5 months.

What I did was 20 mins of cardio (stationary bike) 4 days a week, first thing in the morning to start, plus a 3km walk at lunch 4 days a week. I would try to do another walk or a hike once a week as well (not very often). After about a month or so I upped my cardio to 30-45 mins 5 days a week and did my moon walks when weather permitted. I also made the effort to park further away and walk more often to pick things up. I did do a month of 5x5 but ended up with pulled intercostal muscle so I have reverted back to just cardio. Currently just 5 days a week 30-45 mins first thing in the morning. Weekends I walk or hike if I feel like it and the weather is nice.

One part not to forget is how you eat. Stay in at least a 500 cal per day deficit. Eat good healthy food. I eat protein cereal and skim milk for breakfast, have apples and tuna for snacks, lunch is chicken or salmon wraps, and supper is lean protein, a veggie and a carb (potato, rice, or noodle). Just got to remember portion control. I have got myself used to always being just a wee little bit hungry. I find this lets me know that I did not overeat.

Everyone is a little different find what works for you.

Wishing you success

Sued0nim

chalonera wrote: »

I have recently qualified in Health and nutrition, and understanding the facts and basics for me is extremely helpful... so I hope this helps you too...

• You’re BMR (Basal Metabolic Rate) – what you need to consume on a daily basis to walk, talk, sleep etc…

that's incorrect

• You’re PAL (Personal activity Level) – Even if you are sedentary you still move throughout the day - your PAL is what you multiply your BMR by to calculate your daily amount of energy (calories) per day needed based on how active you are.

your NEAT

• No 1 person has the same amount of daily calories, the 2000/2500 per day is a good guideline, but is easier than you think to calculate your own energy requirement! http://www.bmi-calculator.net/bmr-calculator/

• Drink at least 1.5L of fluids that aren’t Tea, Coffee, or fizzy drinks per day (preferably water!) It is important your body stay hydrated to carry out its daily functions properly, if it isn’t hydrated enough, your body won’t absorb the right nutrients you need. If you are exercising it should be more than 3L depending on how much)
see hydration chart and check your pee re hydration, there is no set amount, we get lots of fluids from all drinks and foods. Tea, coffee, fizzy included


• Don’t skip Breakfast! Even if it’s at 10am rather than 8…eating breakfast kick starts your system into working again after its rest overnight, you need energy to function.
that's incorrect - doesn't matter when you eat but the first time you eat in the day is going to be the time you break your fast

• No more than 6g of salt per day, don’t add! Adults eat way more salt than they need to for what is healthy, too much salt can lead to High cholesterol and Heart Disease… don’t add it to your food! Look for other things to flavour. Also look at the salt content of the food you are already eating! It will surprise you. (Bacon…)

salt leads to high cholesterol - so not sat fats - can you source this?

• Substitute or replace for healthier alternatives! Swap Milk for semi- or skimmed. Use yoghurt or low fat crème fraiche rather than crèam or milk in cooking. Swap chocolate for yoghurt coated raisins etc…

low fat is not necessarily healthier - if you haven't reached your minimum fat macro then you absolutely shouldn't - and nobody should ever swap chocolate for not chocolate particularly not disgusting overly sweet yogurt coated raisins - OK I admit it, that was personal
• Variety is the key to a healthy diet, you should aim for the following daily;
o 33% carbohydrates (try wholegrain or wholemeal as it contains more vitamins and minerals than white and lower in calories as it’s not so processed.)
o 33% Fruit and veg
 No more than 2 portions of fruit per day (to keep your sugar down).
 Juice will only ever count as 1 portion, no matter how much you drink!)
 Beans and pulses only count as 1 portion also.
 Normal Potatoes do not count as 1 of your 5 a day. Sweet potatoes do!
 80g of each fruit or veg is counted as 1 portion. Measure it!
 Smoothies only count as 2 portions max, no matter how many fruit or veg is in them.
o 15% Meat and Protein (try at least 2 portions of fish per week)
o 15% Milk and dairy (semi or skimmed milk only, we don’t need full fat )
o 4% or less of fatty or sugary food. (natural sugars and non-saturated fat like nuts, seeds, olive oils and vegetable oils)
• To gain or lose 1lb of fat you have to either (it takes however long you want it to, healthily)
o Consume 3500 less calories than you burn.
o Or burn 3500 calories more than you consume.

wow that's prescriptive - I'd disagree with percentages on proteins and fats and go for grammes per bodyweight personally


<snipped>

You may need to review the sources behind much of the information your course gave you - because there's a fair bit that is unsubstantiated in that

sorry

Sued0nim

ModernRock wrote: »

chalonera wrote: »

I have recently qualified in Health and nutrition, and understanding the facts and basics for me is extremely helpful... so I hope this helps you too...

-Your BMR does not include walking or talking. It is your energy required for essential functions "at complete rest". http://www.thefreedictionary.com/basal+metabolic+rate

-Your body will use the water in coffee, tea, fizzy drinks for hydration just fine. There might be other reasons to avoid them, but not getting proper hydration for basic body functions isn't one of them. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154

-You don't need to eat breakfast to "kickstart" your metabolism. It doesn't even make sense. If you are moving, then you are getting the energy from somewhere. First law of thermodynamics. If not eating breakfast makes you less active, then I guess you'd have a point. http://ajcn.nutrition.org/content/early/2014/06/04/ajcn.114.083402.full.pdf+html

etc.....

you, I like @ModernRock

Hornsby

80lbs - 8 months - 150 miles per week on my bicycle.

tesha_chandler

I lost 50 in about 6 months.. The first 40 came off in 4 months. I ate reasonably and I done lots and lots of cardio. I would definitely suggest using the MFP step counter and try to get at least 5,000 steps a day. Don't try to start out with a very strict, no slip diet because it's a great start to failure. Every time I would binge eat, I would still log it and try to burn as many of the calories as possible. Don't beat yourself up if you have a bad day.