I need to lose 40 pounds (((HELP)))

I'm getting rid of 40 lbs myself (not losing! I never want to find them again! lol) so I feel your pain...literally. I was wondering if you're stretching after working out? It has really helped me with the soreness.

Oh man IDK the name my grandmother always gave them to me..i was younger..but you can ask your doctor about them.
And I had lost maybe 5-10 pounds in fluid.

Dont stretch Cold muscles. Skip the pre workout stretch. Wait till the end when muscles are warm.
Also, make sure you are eating enough, based on your weight, height, and BMR, PLUS your activity level.
Water intake is important too.

Drink lots of water and watch your sodium intake. Don't drink your calories (no soda, juice, milkshakes, etc.), just water. Your body needs rest days in between workout days to rebuild your muscles. If you are over working, your body doesn't have a chance to recuperate. Remember also that 1 lb of fat = 3500 calories, so unless you're consuming an EXCESS 10,500 calories in a week, that isn't a weight gain that will stay with you. Nor will you build 3 lbs of muscle mass in the first week you start exercising. That takes MONTHS.

If you only weigh yourself once a week at the same time each day, you will see your weight in a more accurate fashion. Keep in mind that if you ate late at night and weighed yourself early in the morning, you may be seeing the weight of the remaining undigested food in your system.

Above all, don't panic. You didn't gain those 40 lbs in a week and they surely won't go away that fast. Think like the turtle, not the rabbit.

I don't see mention of measuring! I took measurements of my upper arms, neck, bust, ribs, waist, hips, thighs, and calves. When the scale doesn't budge often I see a loss in one or more of these areas. I also go by how my clothes fit, I was weighing once a month, that really seemed to help as the small ups and downs can make you crazy. It's hard to stay away from the scale, but if it causes discouragement daily or weekly, then it's best to hold off for awhile and measure other progress.

How about how long you can do cardio, or how much more distance or intensity your cardio work outs are? How about how much you lift, and reps? Seeing improvement in these areas is just as wonderful as watching the scale go down.

Muscle is much denser than fat, go look at a 5 pound lean roast, then 5 pounds of hamburger that's 70% fat and you will see a difference. So when you lose some fat, and build muscle in a week, the scale may even go up! This is when we get bummed out. If you can finally fit in a pair of jeans and the scale hasn't changed... it is still a victory.

Finally, keep a diary of how you feel. How you sleep, your energy levels, if you have pain note when you feel better, and what aggravates your condition. I notice I have more energy, and look forward to working out (I also reward myself with tanning which is free at my gym). I sleep less, which is frustrating as I have insomnia BUT I sleep better. So don't forget it's not the almighty "pounds" but other quality of life.

Usually one of these, be it weight, fitness improving, better sleep, more energy, less pain, less depression, losing inches/fitting into clothes, will be moving in a good direction. If you only look at one "metric" you live and dye by that number, and that makes it easy to give up.

One last thing. You can give up 100 times, because that means you go back and try again. If you only give up once, then you have really lost!

Keep your head up. All that working out you are probably building muscle and retaining water.

Thats what I was thinking too. Watch the sodium intake as well.

How much sodium should I have per day?

I would try to keep it under 1500mg per day.... it's not a big deal if you do go up to 2000mg - 2500mg on some days....

But I've noticed the closer I stick to 1500mg, the better the weight loss is that week.

A few things:

Are you eating the right amount of calories for your body? If you are doing Slim Fast, you may not be eating enough - especially with so much exercise! Do not leave your calorie count for the day with too large of a deficit. Your body will think it's starving, and hold onto everything it can to protect itself. That means slowing down your metabolism, and potential weight GAIN.

Are you exercising EVERY day. If yes, then stop! You need one or two days off each week. When you exercise, muscle is built by creating tiny micro-tears in the muscles. The body retains water to repair these tiny tears. If you do not have a rest day, there will be no repair, and no building going on.

Do not take water pills. That will hinder the process mentioned above. Just drink more water. I know it sounds counterintuitive, but you need more water for your body to release water. Current wisdom says to drink half your body weight in ounces of water. So, if you weigh 200 lbs, you should be drinking 100 oz of water daily.

For the first week or two, you might want to take Tylenol or Advil BEFORE you work out. This will lessen post-workout soreness, so you will be less likely to quit altogether.

How much sodium should I have per day?

I would try to keep it under 1500mg per day.... it's not a big deal if you do go up to 2000mg - 2500mg on some days....

But I've noticed the closer I stick to 1500mg, the better the weight loss is that week.

Thanks alot! I noticed your weight loss!! Its great. Care to share with me what you've been doing?

Sure...
I started in January - initially doing a few Zumba classes & on the Wii, plus walking.
Tried the 30 Day Shred - hated it...!
Started Turbo Jam & alternated it with 'No More Trouble Zones' - but got bored of Jillian Michaels after 6 weeks

So I now do ChaLean Extreme for my strength training.... it's fantastic.... I've lost 7 inches in 4 weeks (2 inches of my waist).

I've created my own Turbo Jam / ChaLean Extreme hybrid schedule....
2 more months to comple this round of ChaLean Extreme, and the I will start the Turbo FIRE / ChaLean Extreme hybrid schedule.

I have another question, aren't I suppose to burn more calories than I intake? I'm all confused now.

Read the link (MFP basics) in my signature:

You need to consider the following to get the most out of MFP:

1) How much do you have to lose?
Set your weekly weight loss goal correct - as per the details in the linked page

2) What is your actual activity level?
Then correctly set it in MFP

3) Do you wear a HRM (with a chest strap)?
If yes, then eat back your exercise calories. If no, then only eat back HALF of your exercise calories.


It's important that the1st two points are set correctly.... send me a message if you have any more questions.

When you are "on program" and the scale isn't showing loss, or worse you gain, consider other metrics....

I don't see mention of measuring! I took measurements of my upper arms, neck, bust, ribs, waist, hips, thighs, and calves. When the scale doesn't budge often I see a loss in one or more of these areas. I also go by how my clothes fit, I was weighing once a month, that really seemed to help as the small ups and downs can make you crazy. It's hard to stay away from the scale, but if it causes discouragement daily or weekly, then it's best to hold off for awhile and measure other progress.

How about how long you can do cardio, or how much more distance or intensity your cardio work outs are? How about how much you lift, and reps? Seeing improvement in these areas is just as wonderful as watching the scale go down.

Muscle is much denser than fat, go look at a 5 pound lean roast, then 5 pounds of hamburger that's 70% fat and you will see a difference. So when you lose some fat, and build muscle in a week, the scale may even go up! This is when we get bummed out. If you can finally fit in a pair of jeans and the scale hasn't changed... it is still a victory.

Finally, keep a diary of how you feel. How you sleep, your energy levels, if you have pain note when you feel better, and what aggravates your condition. I notice I have more energy, and look forward to working out (I also reward myself with tanning which is free at my gym). I sleep less, which is frustrating as I have insomnia BUT I sleep better. So don't forget it's not the almighty "pounds" but other quality of life.

Usually one of these, be it weight, fitness improving, better sleep, more energy, less pain, less depression, losing inches/fitting into clothes, will be moving in a good direction. If you only look at one "metric" you live and dye by that number, and that makes it easy to give up.

One last thing. You can give up 100 times, because that means you go back and try again. If you only give up once, then you have really lost!