10 lbs in 4 weeks?
Keriann23
Posts: 37 Member
HI everyone! I am looking to finalize my weight loss in the next 4 weeks. I have a trip coming up that I have been working towards and I still have 10 more lbs till my FINAL goal! I have hit many along the way. I would like to hear some hints, tips, ideas and plans for knocking the last 10 lbs out. I am definatly at a plateau so any advice would help.
Here let me tell you more about my journey and how im where I am so you can use that to base responses off of
1. I lost 78 lbs over 1.5 years (however I did stop TRYING for about 4-6 months while going through a divorce, so I stayed at 25-30 lbs lost for that long, then after started up again)
2. Diet and exercise.
3. now I am going to the gym 4-5 times a week (sometimes 7 times if I can squeeze a trip in the morning before work in)
4. at the gym I start with weights and strength. Legs, lunges, squats and weight machines. 2-3 reps each, then arms, same reps
5. then I hit a cardio machine, normally elipical for 20 min at level 4 or tredmil, alternating jogging (new for me) and speed walking at a 1.5 incline 3.0 mph, jogging goes to 3.5-4.0
6. Diet, black coffee in the morning, protein filled breakfast, egg whites and cheese.
7. lunch, rice cakes, peanutbutter, and veggies
8. snack, humus and veggies
9. dinner varies, haven't had takeout or fast food in weeks.
I would LOVE to lose those extra 10 lbs in 4 weeks, any modifications that you think would work?
Here let me tell you more about my journey and how im where I am so you can use that to base responses off of
1. I lost 78 lbs over 1.5 years (however I did stop TRYING for about 4-6 months while going through a divorce, so I stayed at 25-30 lbs lost for that long, then after started up again)
2. Diet and exercise.
3. now I am going to the gym 4-5 times a week (sometimes 7 times if I can squeeze a trip in the morning before work in)
4. at the gym I start with weights and strength. Legs, lunges, squats and weight machines. 2-3 reps each, then arms, same reps
5. then I hit a cardio machine, normally elipical for 20 min at level 4 or tredmil, alternating jogging (new for me) and speed walking at a 1.5 incline 3.0 mph, jogging goes to 3.5-4.0
6. Diet, black coffee in the morning, protein filled breakfast, egg whites and cheese.
7. lunch, rice cakes, peanutbutter, and veggies
8. snack, humus and veggies
9. dinner varies, haven't had takeout or fast food in weeks.
I would LOVE to lose those extra 10 lbs in 4 weeks, any modifications that you think would work?
0
Replies
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At this point, so close to goal, I think you need to reassess your expectations. 2lbs in 4 weeks is more realistic.18
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I don't think your plan is realistic. It took you 18 months to lose 78 pounds. That averages 4.33 pounds per month. Surely the rate was faster than that in the beginning and then slowed toward the end. Now that you are much leaner, it's not reasonable or healthy or optimal to try to more than double that rate.4
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I forgot put that I did stop TRYING for about 4-6 months while going through a divorce, so I stayed at 25-30 lbs lost for that long, then after started up again0
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If you have 10 pounds to your final goal weight then losing them in 4 weeks is not likely. At close to goal your body burns less per day so its harder to create that large of a deficit. In all honesty, even someone 50-75 pounds overweight might not lose 10 in 4 weeks. (Yet if they do part of it is initial water weight.)
Congrats on your success so far. The # on the scale does not define you.5 -
if you really wanted to do it as a temporary thing you could drop 90% of the carbs out of your diet and you will drop a lot of water weight, but when you go back to eating carbs you will gain it back. I would not recommend this as you would be pretty miserable.
As others have said, ten pounds in four weeks is unrealistic. You can probably get halfway there and maybe drop five if you work pretty hard at it i.e. strict logging, strict intake, strict training...
I would also suggest getting on a structured lifting program at some point, as the routine you listed seems a bit all over the place...1 -
I agree with others who have addressed that the goal might not be very realistic, and so I would just like to add:
Congratulations on your weight loss so far! I hope that you won't be disappointed if you lose "only" 4lb over the next few weeks, instead of your goal of 10lb. You have made such awesome progress, and you deserve to be proud of yourself even if you don't quite reach the exact scale number. I bet you're healthier/fitter/stronger now than you were before...and I bet you look so fantastic that the possible 6lb difference won't be noticed by others.
Instead of potentially feeling lethargic from creating a such a big deficit to lose 10lb so quickly, you could lose 0.5lb per week and start your trip feeling energized, with glowing skin and healthy hair (these suffer if we're at too much of a deficit for a while).
I wish you all the best with your goals (whether you reach your goal in 4 weeks, or in more weeks than that).5 -
I agree with others who have addressed that the goal might not be very realistic, and so I would just like to add:
Congratulations on your weight loss so far! I hope that you won't be disappointed if you lose "only" 4lb over the next few weeks, instead of your goal of 10lb. You have made such awesome progress, and you deserve to be proud of yourself even if you don't quite reach the exact scale number. I bet you're healthier/fitter/stronger now than you were before...and I bet you look so fantastic that the possible 6lb difference won't be noticed by others.
Instead of potentially feeling lethargic from creating a such a big deficit to lose 10lb so quickly, you could lose 0.5lb per week and start your trip feeling energized, with glowing skin and healthy hair (these suffer if we're at too much of a deficit for a while).
I wish you all the best with your goals (whether you reach your goal in 4 weeks, or in more weeks than that).
Totally this. I'm with you in that I have about 10 lbs to go to reach my goal. It's tough to be that close because you really want to be "done". At my current spot, though, I couldn't imagine doing the kind of deficit and workouts it would take to lose that much that quickly. Plus, that 10 lbs won't make or break your trip..I'll bet you will still enjoy yourself either way! No one is going to be the wiser. Having that 78 lbs off makes the bigger difference anyway. You should definitely be proud of that, celebrate it, and spend less time worrying about meeting deadlines. You've lost at a good, healthy rate so far...no need to stop that now. It'll still be there even when you get back from your trip. If you even lose 2-4 lbs by then, that's perfectly awesome!0 -
I understand that targets are great but after losing so much, if you are 5lbs off then you see still massively improved.
Keep going as you are and if it happens by Christmas you can be happy then.0 -
Always remember that hitting your goal weight is not the "finish line"!!!
Keeping weight off is a life long process and what you did to remove the weight you will have to continue to do for the rest of your life. So, working out and watching what you eat, calories out / in, are going to be lifelong habits!6 -
Congratulations on your loss so far!
Sounds like an amazing effort, especially given that you didn't backtrack when things weren't going as well in your personal life.
+1 on what everyone is saying. Honestly? I would be more concerned with consolidating the great losses I've made than with getting to "goal".
I mean... what happens when you get to goal? What are you planning to change?
Are you planning on eating and exercising or moving differently? If you are... how is that going to affect your weight?
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Are you really hitting the gym seven times per week to do only 2 -3 reps per body part? While it won't help you lose another 10 pounds in four weeks, I'd definitely recommend doing more. If it's a matter of not having enough time, you could split to upper body and lower body days.2
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Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.1
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SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
Nope, not everyone.10 -
SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
I would be lucky to lose 1 pound in a month doing this and I exercise 60+ minutes at a time,and a lot of time get my steps in.
4 -
SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
Not if they want that 10 lbs to be fat. At my weight there is no way I could lose 10 lbs in a healthy manner in a month. I just did the math it it would require me eating like 1000 calories with my current routine of 12 hrs of exercise a week. A week or two of that would probably land me in the hospital. Not to mention a large portion of that loss would be from my lean body mass which is exactly what I don't want.3 -
SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
6 -
SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
lmao. No. I'd need to eat like 700 calories per day to lose 10 lbs in a month.3 -
I didn't see this mentioned, but OP, even if you DID manage to get the 10lbs off, really who goes on vacation and doesn't have delicious drinks and foods? You're gonna be up several pounds any way. Just keep doing what you're doing, and adjust your expectations of when those last 10lbs are going to be gone.1
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SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
.....you're special aren't ya?2 -
I lost 40 lbs in 5 months 3 years ago and just lost 20 lbs in the past 2 months doing the same things I did 3 years ago. So, losing 10 lbs in 4 weeks (1 month) is certainly possible.0
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PS: I'm male, 5'8" and started at around 200lbs both times based on a 2000 cal "diet" of 40% protein, 40% carbs and 20% fat usually net 1500-1750 cals/day including 30 mins of cardio (spin bike or rowing) each day. Counted EVERYTHING and don't cheat (ie., snack). Also eliminated all alcohol and refined sugar/flour from the diet.0
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I lost 40 lbs in 5 months 3 years ago and just lost 20 lbs in the past 2 months doing the same things I did 3 years ago. So, losing 10 lbs in 4 weeks (1 month) is certainly possible.
No one is saying 10lbs in a month is impossible for everyone, they are saying in this particular case it isn't a realistic goal.
Someone with a lot of weight to lose can lose 10lbs in 4 weeks. OP is close to goal weight so that likely does not apply to here.
Someone can drop 10lbs of water weight in 4 weeks. But that is a temporary loss and will quickly come back.
10lbs of fat loss or even mostly fat loss at OP's stage is not realistic.
Plus people are also encouraging OP to hit goal weight and be able to maintain it when she gets there.2 -
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PS: I'm male, 5'8" and started at around 200lbs both times based on a 2000 cal "diet" of 40% protein, 40% carbs and 20% fat usually net 1500-1750 cals/day including 30 mins of cardio (spin bike or rowing) each day. Counted EVERYTHING and don't cheat (ie., snack). Also eliminated all alcohol and refined sugar/flour from the diet.
And as a male, at 200 lbs, your calorie intake and burns would likely be higher than the OP. She would have to net less than 1500 a day, I'm guessing even much lower but I don't know her stats, to hit 2.5 lbs a week.
And no offence, but if it worked the first time, there wouldn't need to be a second go at it.
Losing the weight is only half the battle.2 -
HI everyone! I am looking to finalize my weight loss in the next 4 weeks. I have a trip coming up that I have been working towards and I still have 10 more lbs till my FINAL goal! I have hit many along the way. I would like to hear some hints, tips, ideas and plans for knocking the last 10 lbs out. I am definatly at a plateau so any advice would help.
Here let me tell you more about my journey and how im where I am so you can use that to base responses off of
1. I lost 78 lbs over 1.5 years (however I did stop TRYING for about 4-6 months while going through a divorce, so I stayed at 25-30 lbs lost for that long, then after started up again)
2. Diet and exercise.
3. now I am going to the gym 4-5 times a week (sometimes 7 times if I can squeeze a trip in the morning before work in)
4. at the gym I start with weights and strength. Legs, lunges, squats and weight machines. 2-3 reps each, then arms, same reps
5. then I hit a cardio machine, normally elipical for 20 min at level 4 or tredmil, alternating jogging (new for me) and speed walking at a 1.5 incline 3.0 mph, jogging goes to 3.5-4.0
6. Diet, black coffee in the morning, protein filled breakfast, egg whites and cheese.
7. lunch, rice cakes, peanutbutter, and veggies
8. snack, humus and veggies
9. dinner varies, haven't had takeout or fast food in weeks.
I would LOVE to lose those extra 10 lbs in 4 weeks, any modifications that you think would work?
@Keriann23 - You left out what calorie deficit you are creating per day and how many calories this leaves you to eat.
Also, how tall are you?0 -
I have 10 pounds left. So..s..l..o..w. Oh Oh how I would love to lose 10 pounds in a month. I would love to lose 5 pounds on a month!0
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PS: I'm male, 5'8" and started at around 200lbs both times based on a 2000 cal "diet" of 40% protein, 40% carbs and 20% fat usually net 1500-1750 cals/day including 30 mins of cardio (spin bike or rowing) each day. Counted EVERYTHING and don't cheat (ie., snack). Also eliminated all alcohol and refined sugar/flour from the diet.
Oh well if an obese male can lose 10 lbs in a month then obviously a woman who is 10 lbs from goal can do it too.
Clearly. Absolutely. Positively.
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SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and water. Exercise everyday for 30-60 minutes including cardio.
Sure, @SugarySweetheart , along with a lot of muscle and your sanity.1 -
SugarySweetheart wrote: »Everyone can lose 10 pounds in a month. High protein, tons of veggies and warter. Exercise everyday for 30-60 minutes including cardio.
No, they can't...1 -
of course its POSSIBLE.
would it be easy. no.
would it be healthy. no.
would it be actual fat loss. no.
would it STAY off (which is the GOAL). no
would you feel good. no.
but hey - go do you. just dont cry when it doesnt happen or you gain it back with the first meal you eat.
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