30 lbs by christmas

tinta1683 wrote: »

So for the sake of everyones health especially those joining now. And since you are a professional and obviously I am not, so I respect what you have to say. What would be a healthy goal by Christmas, for those who have recently joined?

@tinta1683 Sorry. I didn't realize you posted a question.
I presume it was directed at me.

The math is pretty simple: A healthy target is 1 lb to 1.5 lbs per week.
Take the number of weeks until Christmas: http://www.weeksuntil.com/christmas
Multiply by 1.5

12 x 1.5 = 18 lbs by Christmas [as of Sept 29th 2017]

You might be in a position to actually lose more, depending on diet, exercise, etc.
But aiming for 1.5 lbs per week is safe for a while, presuming you are getting enough protein.
The less you have to lose the lower the loss per week can be.
If the loss per week means you cannot get 0.8 to 1.0 grams of protein per day, 20% fat and more carbs than protein then you probably set the rate too high.

First weigh yourself and get an estimate of your Body Fat Percentage and Fat Free Mass (FFM).

Estimating body fat from pictures on the internet is fine [ http://www.nowloss.com/online-body-fat-percentage-calculator.htm ] but be honest with yourself and round up to the nearest 5%.

Multiply your weight by the Body Fat Percentage to get your Fat Free Mass / FFM.

If you look heavier that 50% body fat then just go with 50% until you get down to 45%.
Just keep estimating until you get to where you want to look and/or you can have your body fat properly measured.

You can also estimate your body fat with a tape measure:
http://vitals.lifehacker.com/how-to-determine-the-number-of-calories-you-should-eat-1693372946
I prefer the tape measure method. If the tape is getting smaller then you are losing fat and/or water.

Eat roughly 0.8 to 1 gram of protein per pound of Fat Free Mass (FFM) each day.

No more than about 20% of your calories from fat each day.
The rest of your calories are from carbohydrates and it should be around the same number as your protein or more.

You can set Carb, Fat and Protein percentages in MFP to tell you how much you need each day.

Make sure you are weight training to offset sarcopenia (muscle loss) and help prevent osteoporosis.
Thinner Leaner Stronger, Strong Curves, StrongLifts 5x5, something like that.
Do any cardio after you lift or on days that you don't lift.
I recommend "Thinner Leaner Stronger" to my clients:
https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate/dp/1938895312

As a woman of child-bearing age you probably need a multi-vitamin, calcium supplement and maybe iron supplement every day. Check with your doctor.