What's YOUR weight loss plan?

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Replies

  • uglyhobo
    uglyhobo Posts: 108 Member
    Deficit of 22kcal per lb. body fat
    1-1.5 grams protein per lb body weight
    .3-.5g fat per lb body weight
    Rest of Calories are carbs
    Carb refeeds once or twice a week
    Lifting at either 3 days a week/full body if training for strength. 3 or 4 day split if training for a better physique.
    Cardio for 15 minutes after workouts to be able to eat a little more, and sometimes on off days, just as long as it doesn't affect lifting.
  • Runner50266
    Runner50266 Posts: 66
    I work out 5-6 days a week. 4-5 days of cardio and 3 days of strength training. I'm training for a 1/2 marathon and so most of my cardio is running with the exception of spinning or zumba one day a week.

    My dietitian worked with me on a calorie cycling program where most days I eat around 1400 and 2 days per week I do 1900-2000. I'm losing steadily on the scale, tape measure and body fat! I feel great and have a ton of energy.
  • Gwenski
    Gwenski Posts: 348 Member
    1200-1500 cals of healthy, well-balanced food (not perfectly clean.. allow for birthday cakes etc) PLUS a minimum of 25 minutes of activity outside of my regular living, every day for the rest of my life. I hope to let the weight settle where it will and be happy with that. My thought is, with this, I won't drive myself crazy.. just reasonable living.
  • Snail313
    Snail313 Posts: 214 Member
    Eat less, do more.

    ^^This
  • hollyNhollywood
    hollyNhollywood Posts: 426 Member
    Food: I'm doing 1200 calories (Except for my exercise program, I"m otherwise sedentary due to working from home, and working long hours).
    I am trying to eat back my exercise calories. At least half of them. I'm trying, but don't always succeed. I basically listen to my body. Make sure I'm never hungry.
    I am watching my macros. I follow my sugar and sodium (as both of these are issues for me). My sugar level is usually not an issue now (cuttting out 1% milk almost completely fixed that). Its the darn sodium though!
    I'm vegetarian, and trying to eat as clean & healthy as I can (not perfect though).
    I allow for one day a week where I eat more, like 1400-1700 calories. I guess you can call it a "splurge" day. But make sure I get cardio that day.

    Exercise: I'm doing Jillian Michael's Body Revolution. Which has been the first time working out in two years (I previously had a trainer, but all I've done since then is cardio/outdoor activities). And I'm making sure I do some form of cardio before doing the DVDs. Usually a bike ride, sometimes my Trikke, but lately (due to time) its just been about a mile - mile and half walk/run 2 x's a day with my dog (I'm trying to get into c25k). And I'm just getting into stand up paddleboarding (though thats not cardio).
    I do cardio at least 5-6 days a week, sometimes even 7 days a week.

    Weight has just been trickling off lately, but I'm losing inches. And finally being able to see a difference in the mirror and how my clothes are fitting.

    Oh to add- I'm using a few "tools" to help- a fitbit, a heart rate monitor watch, a food scale (very important to know your true servings), and I also use a few apps.. such as mapmyride and the C25k.
    And I weigh in every Friday and take my measurements.
  • doreenOrtiz
    doreenOrtiz Posts: 30 Member
    I eat fruits and vegetables before every meal and my meals only consist of maybe 300 calories 4 times a day plus exercise
  • giftieetcetera
    giftieetcetera Posts: 96 Member
    1. Log in daily.
    2. Stay under 1,800 calories.
    3. Exercise/move/weights/stretches/something for at least 30 minutes a day. (I eat those calories as well.)
    4. Eat fruits and veggies often so I can eat more.
  • tenunderfour
    tenunderfour Posts: 429 Member
    My plan -

    Leangains type IF - 16 hour fast, 8 hour feed
    Lift weights 3 x week
    LISS 3 x week
    1 rest day

    trying to get protein to at least 100 g/day
    keeping carbs low except on the days I lift - then I go higher to around 150-175 g/day

    That's about it.

    Oh yeah.... keeping a deficit. That's THE most important thing.
  • Hickyvikki69
    Hickyvikki69 Posts: 371 Member
    i dont eat back exercise calories. i am starting to try this zig zag on my calorie intake..n well stay within my fat and calorie intake.
  • kennharr
    kennharr Posts: 28
    High protein, low carb, low fat. Eat 6x day, cardio 7x week for one hour, intense on treadmill 60 minutes. Supplement with multi vitamin, B complex, C, D3, Fiber gummies in morning for hunger, fish oil, Thermo CLA, green tea extract. 3x week heavy weight lifting. Its working pretty good! I DO NOT eat back exercise calories. 1800-2000 calories a day. I am 6" 286 man from 311.8 one month ago.
  • skittles8810
    skittles8810 Posts: 67
    I workout 2-3 times a day. I try to get in 1800 cals in a day if not more. I do Insanity and P90X along with cycling no less than 10miles in a day. Most weeks I cycle 80+miles. I just stay really active and eat whole clean non processed foods!
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
    Keep the net carbs below 50 (was 30 in the attack phase), avoid the processed stuff, avoid sugar, avoid grains, don't snack,eat filling food so that you don't snack, don't eat after 6pm, do some low level cardio often (walking), do some push ups when you feel like it, try to sprint somewhere very occasionally, get enough fibre to be regular ;), take some Omega 3 supplements, relax, don't sweat the number on the scales 'cos it's about body composition not total weight.
  • rhondagraymond
    rhondagraymond Posts: 43
    I’ve been on the Dukan diet’s weight loss plan [ http://www.dukandiet.com/The-Dukan-Diet ] for about 9 weeks now and I’ve lost 16 pounds. It’s been great because it’s really just so easy! I walk my dog (believe me, that’s exercise enough) twice a day. We’re talking long walks here, people. I enjoy it tremendously because it doesn’t really feel like a workout and well, the diet is probably the most manageable diet I’ve ever been on, so it’s all good!
  • maureenec
    maureenec Posts: 34 Member
    For the last year and a half, I've upped my exercise without changing my eating habits at all, and I dropped 15 pounds. I was 160 and am now 143. I want to get to 135 and also clean up my eating, so I started food tracking with MFP and I have spent more time thinking about the food I'm eating. I've never been one to binge or eat a lot of crap, but I've also never said no to a cookie on the lunch table at work and I feel like I'm depriving myself if I don't get a dessert every day!

    So now, I'm eating around 1500 calories a day, vigorously exercising (Jillian Michaels or a 3 mile run) 6 days a week, and I give myself one day a week to not worry about food. Funny that on that day, the food I think I want to eat doesn't appeal as much to me. We'll see what happens. I'm hoping this is a good plan. If not, I'm in the best shape of my life and who cares about a little extra belly fat, right?
  • Matiara
    Matiara Posts: 377 Member
    Food wise, I eat when I'm hungry, try to keep my diet in balance, and eat about 1800-2100 calories per day. No foods are off limits except foods I don't like. I eat what I want and don't obsess about the nutritional makeup of every bite. There's no need to stress over food.

    Exercise wise, I'm currently doing Supreme 90, which is 3 days weight training/3 days cardio. I know from experience that my body responds to a balanced cardio/weights/calisthenics routine. I just have to stick with it.

    Mainly, I'm not overthinking things. When I first joined this site, the information overload had me trying everything. Over the past year, when I thought I was doing something right, I'd read something to make me doubt myself and either tweaked or changed. I was so stressed out. And then it dawned on me that when I got to my ideal body 3 years ago, all I did was eat sensibly and stay consistent with exercise. I didn't know or care about macros, clean eating, weight training vs. cardio, deficits, carbs are the devil, etc. and I did just fine, so I decided to go back to what worked in the past and it's working.

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