how did you do it?

I eat a moderate calorie deficit + doing resistance weight training + fasted cardio. It's working.

For the past several weeks I have been concentrating on avoiding foods that I know I have a food intolerance to. There were some I've avoided for years due to the immediate unpleasant symptoms I would get (migraines, severe stomach pain), but there were others that just seemed to difficult to avoid (wheat) and ones that I just didn't want to give up (chocolate )

Long story short, by avoiding as many as I can, I dropped 5 lbs almost effortlessly after a year of maintaining. In particular I have noticed signifigant decrease in cravings and more satiety from my meals.

Figured calorie count on MFP for losing one pound a week. Exercise: three 1 hour strength training sessions a week, three 45-60 minute cardio sessions a week (usually spinning or kickboxing class), two 25-30 cardio sessions a week (usually elliptical or stepper), plus walking 15 minutes a day, often more. Pounds are finally melting off, especially considering pushing 50, my metabolism has slowed wayyyy down. But the above formula of strength plus lots of cardio and not going over allowed MFP daily calorie counts really really is working better than anything else I've tried. Oh -- small meals with several snacks throughout the day.

80 pounds lost In 6 1/2 months - low carbing, no processed foods, no added sugars, little to no exercise the first 70 pounds.
Protein, veggies, berries, Greek yogurt, green tea. Ketosis! No cheat days or meals - 100% dedication to a better life.

calorie deficit...........
lift weights
no cardio

No soda, not even diet. I found it makes me retain water. I realize some people can have diet soda, but I simply cannot. I drink tons and tons of ice water, sometimes with Crystal Light if I want some flavor.

If I'm hungry, I eat. I try to eat all day. I have grapes, yogurt, and string cheese for work. At home, I might have some nuts or apples. If I still feel hungry, I might add a bit of peanut butter to the apples.

I try to stick with as much protein and as many veggies as possible. I try to keep my starches to a minimum.

I allow myself treats every day. I have a couple spoonfuls of ice cream, or a small cookie... something like that. I budget my calories for these treats. By doing this, I never, ever feel deprived. I even have things like pizza on occasion. I just watch my portions and always make sure I keep my calories on track.

Sometimes I have a "cheat" day, where I go over my calories, but then I make up for it the next day by eating less and/or exercising more. Cheat days are usually things like birthday parties, day trips, and other things where I find it hard to plan/control my food, so I just try to do the best I can while still enjoying some treats. This is also GOOD for your metabolism, as it keeps it from falling into stasis, which can cause plateaus. It's good to keep your metabolism guessing. Instead of doing 1800 calories per day, I might do 1800, 2000, 1600, 2000, 1600, 1800, etc.

I get 30-45 minutes of exercise every day. I usually do Turbo Jam Cardio Party, but if I'm not feeling up to that, I go for a walk. Walks are relaxing and never feel like exercise. I often walk during my lunch period at work because it helps clear my head.

Hope that helps.

Low carbs, no wheat, no processed foods, no sugar and lots of exercise....2 to 2.5 hrs per day!

bump

I'm a rising college sophomore and, during high school, had six screws and a plate put in my left ankle as well as knee surgery to replace worn away cartilage on the back of my right knee cap. Those injuries and recoveries took me out of the sports I'd played competitively since the second grade and I gained weight like mad. Without any form of exercise, that's what happens!

I played softball for my university this past Spring and was FINALLY working out regularly enough to start losing some of that weight I had gained. At my heaviest this past fall, I was 235 pounds. I'm now about 198 and am planning on getting down between 150 and 160 and staying there. I lost 40 pounds (mostly) during my second semester of my freshman year - at a university that's over a thousand miles from my hometown!

I guess I'm saying all of this to hopefully inspire somebody. If I can manage to have an amazing first year of college AND get healthier, then you can workout around work, you can take healthy meals, etc. There's time, I promise!

For me, I'm adjusting my workouts based on in- vs out-of-season. For summer, I'm giving my knees a rest from the pounding of running and am opting for bike rides. Evening bike rides are the best! After only a week or so, I'm up to six mile rides twice each day. It's a refreshing and relaxing time and takes me less than a half hour!

I don't ever deprive myself, either. If I want some ice cream, then I'll have a scoop of cookies and cream. But just one scoop and not every day. I also love Chipotle and so I'll get some, but I'll do light or no sour cream, get water to drink, and some brown rice instead of white (I just can't do chicken instead of steak, though. The steak is too damn good!)

For me, it's about adjusting my lifestyle back to how it once was - making working out a habit and eating healthy a fun choice. I love greek yogurt, for example, and would encourage everyone to try Oikos vanilla fat free greek yogurt. I put in fresh strawberries or kiwi and it's delicious and almost decadent!

Feel free to contact me in any way if you want some advice from this college athlete who is getting everything back on track. I was named to second-team all-conference as a freshman and am fighting through the long hills I ride up and the cravings for more than one scoop of ice cream because I want to be first-team!

Find something to fight for and then do it. I know you can

bump to read later!!