3 Months... HELP

alisonmarie85

I fell off the wagon BIG time. Eating out every day for the entire month of December. I didn't hit the gym. I was in the midst of moving and was a bundle of stress. Not really a good excuse. But I'm up to 145lbs, and I have a big trip at the end of April and I'd like to lose 10-15lbs before I go.
But I need help.
I need suggestions on how to accomplish this. I know the eating out has to stop. I know the gym needs to become a regular thing.
But I need tips! Food I should be eating, exercises I should be doing. I would like this to become a habit so that it becomes a lifestyle change and not just a quick fix.
HELP PLEASE!!!!

alschultz33

Start by eating clean. Lean meats and fish with a ton of fruits and veggies. Eliminate alcohol from your diet between now and your trip (if you drink any). Drink a bunch of water every day. The more you do this and experiment with healthier options, the easier it will be to stick to it. Eventually it won't even feel like a diet...just a way of life.

As far as exercise, I'm sure you've heard it before, a combo of cardio and strength training is ideal. If you can, try to work out for 30 minutes per day. I do this using Jillian Michael's 30 Day Shred routines. They're 20 minute workouts per day (not including warm up and stretching at the end which adds another 5-6 minutes). Along with JM's 30DS, I like to add in cardio (either running or elliptical) a few times per week.

If you mess up and eat something you shouldn't, don't stress over it. Just get back up and keep going. The hardest party is sticking to the change. If you're diligent, you'll notice a difference. Good luck!

alisonmarie85

Thank you for your response! I will definitely try my darndest!

xF7x

RUN EVERYDAY FOR 30 MINS..... OR ELLIPTICAL....NO EXCUSES!!!!... THAT SIMPLE.. YOU WILL GET THERE.... BUT....THERE IS ONE THING YOU NEED TO REMEMBER EVERYDAY.. YOU HAVE TO DO IT!!....

NO EXCUSES.... DO IT .... .DO IT.. DO IT.. DO IT.. DO IT .. DO IT...

THIS IS THE ONLY TIP YOU NEED.... TRUST ME.. I HOPE

drgndancer

RUN EVERYDAY FOR 30 MINS..... OR ELLIPTICAL....NO EXCUSES!!!!... THAT SIMPLE.. YOU WILL GET THERE.... BUT....THERE IS ONE THING YOU NEED TO REMEMBER EVERYDAY.. YOU HAVE TO DO IT!!....

NO EXCUSES.... DO IT .... .DO IT.. DO IT.. DO IT.. DO IT .. DO IT...

THIS IS THE ONLY TIP YOU NEED.... TRUST ME.. I HOPE

Um.. No. First of all, for an average person of her weight running for thirty minutes won't burn more than 350-400 calories. I burn about 500 in a half hour, but I outweigh her by more than 50 pounds and my pace is considerably faster than most beginners could maintain for that time frame. Even 500 calories a day, while helpful to maintaining a deficit, is almost certainly insufficient in and of itself. To lose 10 pound by April she needs to lose a little less than a pound a week. That's around a 3500 calorie deficit per week. She's unlikely to get that from only exercise, some diet changes will be needed.

Secondly, working out every single day is a bad idea. Six days a week is the max you should do, and most people do better with five. One or two days off a week give your body time to recover. Otherwise you're asking for an injury. Speaking of injury, just going out a running for 30 minutes a day is a terrible idea. You have to build up to running. Even if you have the cardiovascular and muscular endurance to maintain a run for that long in the very start (and since she's not been exercising for months this is unlikely), you have build up joints and connective tissue to handle the stress. Otherwise (again) you'll injure yourself.

OP: Weight loss is really pretty simple. Eat about 500 fewer calories than you burn every day. MFP makes this pretty easy. Do the initial setup and tell the system how much weight you want to lose (around a pound per week). It will give you a daily calorie goal. Log the food you eat, and it will count down the number of calories you have left. Log some exercise and it will add some calories back. Your body naturally burns calories just existing and doing daily activity; MFP estimates how many calories that is, and subtracts 500 from that to give you your daily goal. Extra exercise allows you eat a bit more.

If you bust one day, just eat a bit less or exercise a bit more the next day or two. There's nothing magical about the daily goal, you mostly just want to have a deficit around 3500 per week. That's about how many calories are contained in a pound of fat. it's not necessarily easy to do, but it's pretty easy to understand. The more you exercise, the more leeway you have in your diet, but no amount of exercise is going to make up for a Cinnabon everyday.

alisonmarie85

Thank you so much for your reply!

xF7x

RUN EVERYDAY FOR 30 MINS..... OR ELLIPTICAL....NO EXCUSES!!!!... THAT SIMPLE.. YOU WILL GET THERE.... BUT....THERE IS ONE THING YOU NEED TO REMEMBER EVERYDAY.. YOU HAVE TO DO IT!!....

NO EXCUSES.... DO IT .... .DO IT.. DO IT.. DO IT.. DO IT .. DO IT...

THIS IS THE ONLY TIP YOU NEED.... TRUST ME.. I HOPE

Um.. No. First of all, for an average person of her weight running for thirty minutes won't burn more than 350-400 calories. I burn about 500 in a half hour, but I outweigh her by more than 50 pounds and my pace is considerably faster than most beginners could maintain for that time frame. Even 500 calories a day, while helpful to maintaining a deficit, is almost certainly insufficient in and of itself. To lose 10 pound by April she needs to lose a little less than a pound a week. That's around a 3500 calorie deficit per week. She's unlikely to get that from only exercise, some diet changes will be needed.

Secondly, working out every single day is a bad idea. Six days a week is the max you should do, and most people do better with five. One or two days off a week give your body time to recover. Otherwise you're asking for an injury. Speaking of injury, just going out a running for 30 minutes a day is a terrible idea. You have to build up to running. Even if you have the cardiovascular and muscular endurance to maintain a run for that long in the very start (and since she's not been exercising for months this is unlikely), you have build up joints and connective tissue to handle the stress. Otherwise (again) you'll injure yourself.

OP: Weight loss is really pretty simple. Eat about 500 fewer calories than you burn every day. MFP makes this pretty easy. Do the initial setup and tell the system how much weight you want to lose (around a pound per week). It will give you a daily calorie goal. Log the food you eat, and it will count down the number of calories you have left. Log some exercise and it will add some calories back. Your body naturally burns calories just existing and doing daily activity; MFP estimates how many calories that is, and subtracts 500 from that to give you your daily goal. Extra exercise allows you eat a bit more.

If you bust one day, just eat a bit less or exercise a bit more the next day or two. There's nothing magical about the daily goal, you mostly just want to have a deficit around 3500 per week. That's about how many calories are contained in a pound of fat. it's not necessarily easy to do, but it's pretty easy to understand. The more you exercise, the more leeway you have in your diet, but no amount of exercise is going to make up for a Cinnabon everyday.

You missed the point