Weight loss question

[ninecrayons]

IMHO 15-20lbs in a month is a lot to aim for and setting yourself up to be disappointed can seriously get in the way of your goals.

It's up to you to decide what lifestyle is going to work best for you. While I don't do Paleo, I do aim for non-processed foods and lean protein. Not only does it keep me full and fuel my workouts, I feel better when I eat that way.

The app MyFitnessPal has been great for me in terms of tracking what I'm eating and the exercise I've been doing. It keeps me honest, which is hugely important.

One of the most important things I've learned in my own experience is to take each meal as its own thing and to try and let go of the baggage and guilt that society has taught us to put on food. I was recently in a spin class and the teacher was going on about how they felt so guilty about exercising they had to come to the gym and work out at 9pm. IMHO, food guilt is such a waste of time and puts you in such a negative space.

 

[Lisa71]

It really is not a realistic goal for most people. Eat whole foods and mostly fruits and veggies. Things like beans and legumes are good too.

 

[texasroni75]

For me, staying away from sugar and flour works wonders. Eating lower-carb veggies and high protein meats and eggs keep me fuller for much longer. And it really helps keep the cravings down. Lots of water too. Legumes, beans and nuts seemed to trigger my sugar cravings though. If you have a sweet-tooth or LOVE bread/chips/cereal, it's going to take a few days cold-turkey to get that in check.

I've had four babies, and each time lost the baby weight this way. 15-20 pounds in a month is expecting a lot, though. When I began my diets and had 30+ pounds to lose, I lost about 8 pounds the first week (probably water-weight) and about 1 pound every week after that. And the last 10 pounds is always the hardest to lose.

30 minutes of vigorous exercise at least 3 days a week is important too. Leisurely walking is not going to be as effective as going at a brisk pace.

 

[NHTikiBeckie]

Are you very, very overweight? If so, yes, this is possible. If you are a 160lb woman trying to lose that in a month than I say no way. No healthy way to do it. And it certainly won't stay off.

I used to be morbidly obese. Now I am just in the overweight category, working my way down. I work out VERY vigorously 8 hours a week and eat a 1400-1500 calorie clean diet and lose around a pound a week. Slow and steady wins the race, and my lifestyle is changed so this is a change that will stick, unlike a diet or some other weight loss trend.

Lots and lots of water and clean food, stay away from sodium...you will lose. Good luck.

 

[FLCyndi]

I have been using myfitnesspal.com to track everything i eat- start doing that immediately and it should help.

I eat 1200-1500 calories a day and I lost 10 pounds in month. Eating like that forces you to eat healthy. Because fruits/veggies/lean protein are the most filling/low calorie.

What are you doing for exercise? I have started counting calories on myfitnesspal.com but have not started exercising.

 

[Lisa71]

I love the Jillian Michaels Shred and Ripped videos. Short but effective and all levels.

 

[ninecrayons]

What are you doing for exercise? I have started counting calories on myfitnesspal.com but have not started exercising.

So I've gone from someone who used to be like "Oh heck no!" when it came to exercise, to someone who is now like "That sounds crazy, I can't wait to do it!" Case in point, I've been doing aerial yoga and aerial silks, which involve moves like hanging upside down by your feet. And I'm not skinny by any means, so I can't encourage people enough to try new things no matter what their size.

If I were going to pick one form of exercise to do forever, it would probably be spinning. No better form of calorie burn, imho and I leave feeling like every muscle in my body has worked.

That said, there's also a ton of stuff I like doing at home for cardio. Some of my favorite workouts are:

1. Jillian Michaels Yoga Meltdown - Easy enough to do, but still challenging enough to make me feel like I've worked. You can see the whole video here: http://www.youtube.com/watch?v=q5nyrD4eM64

2. Jillian Michael's Ripped in 30 Series - I got mine via Amazon's Instant Video. I love the way this builds in intensity each week. By the time I got to week 3 and 4, I FELT it.

3. Jillian Michael's Banish Fat Boost Metabolism - A long video, but a seriously intense workout. The whole video is up here: http://www.youtube.com/watch?v=FTT4W8ygJ7w

4. Bob Harper's Cardio Conditioning - Wow. Just wow. This video is just unrelenting go-go-go. I've done this once and only been able to get through half the video.

I heartily recommend checking out the BeFit channel on YouTube and seeing what workouts interest you. I went with Jillian Michaels because a friend recommended her workouts.

 

[crisi]

I am not sure how anyone can say it's not possible without knowing your current weight and fitness level.

I really think 3 times a week is not enough. You need to work out every day, in a combination of weight training and cardio, for at least 45 minutes.

Because I love food, I do not limit what I eat, although I make it a point never to eat anything after my big old bowl of ice cream at 6 PM. It really helps to go to bed on an empty stomach, and to eat breakfast as early as possible in the morning.

Because of the math Disneycrista posted:

Your weight loss will depend on your current weight & activity level.

For every pound you want to lose you need a negative calorie intake of 3500. To lose 20 pounds in 30 days you need have a negative calorie intake of nearly 2500/day. That is a LOT of working out and very little eating.

It is "safe" to lose up to 2 pounds a week / 10 pounds a month.

My MAINTENENCE diet is 1600 calories when I'm in couch potato mode, I couldn't cut 2500 calories a day, and I doubt the OP can either in a healthy fashion. When I jog, and I do jog, I burn about 300 over the course of a 5k which I run in a little over 30 minutes. So for me to work at a deficit of 2500 calories a day, I'd need to not eat at all and jog for an hour and a half every day. Or more reasonably, I'd need to each 1000 calories a day and jog for more than 3 hours a day - which still isn't reasonable.

Its possible that the OP has a higher maintenance intake or burns calories better (I'm thin to start with), but the numbers make it really unlikely to loose 20 lbs in 30 days.

 

[kajs22]

There is no diet or quick fix - it is lifestyle change plain and simple. Eat less and exercise more. Exercise does not mean joining a gym or following a video. Just need to get your heart rate elevated for 30 minutes or more 5 days per week. Less carbs & sugar (even natural sugars like fruits), more vegetables. I teach these principals daily - did my masters and now my doctorate in obesity related issues and am a health care provider.

 

[trish.]

Yes, it is possible.

I started at 170 lbs and lost 16 lbs in one month. More importantly, I lost 11% body fat (hydrostatic body testing).

I basically ate paleo. All whole foods, all raw foods. No gluten, diary, sugar, processed foods, etc. No caffeine.

I ate organic everything. I also took multi vitamins, probiotics, etc.

I ate as much as I wanted, when I wanted - but only raw/whole foods.

I worked out 5 times a week. Twice a week I did 45 minutes of H.I.I.T. High intensity interval training. I used the treadmill. One minute run for every 2 minutes of walk. Walk speed was always 3.5 and I would increase speed over time. Fastest I have ever run is 10.2 - hey you can do anything for a minute, right? (Now I do one minute run to every one minute walk and this is still a part of my routine).

The other 3 days a week I did strength training and weights. Each activity was for a minute. Example - 1 minute jumping squats, 1 minute tricep dip, 1 minute plank, then repeat. After that set do another 3 activities. I did this for an hour.

Introduce one food at a time and take your time (three days at least) as you reintroduce foods.

 

[shana398]

Try 1stpersonaldiet.com it's the only thing I've done that really works and I've tried it all!

 

[poohfriend77]

I would not recommend trying to lose that much weight in one month. You are setting yourself up for failure. I think that too many people watch the "Biggest Loser" and think that is how you have to do it and are disappointed if you don't have huge losses.

I have been doing Weight Watchers since February (I had one bad month but other than that I have been very consistent) and I have lost 27 lbs so far. I don't mind the slow weight loss because I am learning healthy habits along the way and I have a better chance of keeping it off.

Good luck with your weight loss journey!

You're right. I like "Biggest Loser," but it's frustrating to watch when they say, "You only lost 7 pounds this week? That's so disappointing! What happened?" I know they are extreme cases, and are closely monitored by docs, etc. I also know many of them gain back weight when they leave the show!

So I'm trying to do the "slow and steady" route. I've been working out a lot (found some classes at the Y that I love!). I've cut back on fast food/junk, and I'm taking baby steps toward a healthier diet. I know if I do anything too drastic, I won't last and my family will revolt, lol. I'm really trying to focus on being healthy and strong, rather than weight and "dieting," to be a good example for my kids. Good luck to PPs on the same journey!

 

[goodfood4ursoul]

There is no diet or quick fix - it is lifestyle change plain and simple. Eat less and exercise more. Exercise does not mean joining a gym or following a video. Just need to get your heart rate elevated for 30 minutes or more 5 days per week. Less carbs & sugar (even natural sugars like fruits), more vegetables. I teach these principals daily - did my masters and now my doctorate in obesity related issues and am a health care provider.

This!

I teach nutrition education too.
For basic good health folks need 30 minutes of exercise those 5 days.
Start where you are.
OP is already exercising, you want to work toward that 30 mins a day all 5 days.
Walking is the simplest of exercises. Start at a pace that works for you and you will soon find yourself walking faster as the days go by.
For fitness and weight loss, you need to shoot for 60 minutes 5 days a week- the longer you keep your heart rate in the zone (220 minus your age x 0.6 is your lower zone heart rate; 220 minus your age x 0.9 is your upper zone heart rate) the healthier you will be and have optimum weight loss.

When it comes to food, set yourself up for success by only packing healthy foods for lunch at work.
It takes time to create a new habit. Many people try to change 5 habits at once and find they can't maintain any of them.
Start with one habit and make it your own.
After one month (two if you are hard-headed like me ) you will be ready to take on another new healthy habit.
You want to adopt healthy habits for LIFE so that you don't put the weight back on again.
Weight gain doesn't happen overnight, neither does weight loss.
1 - 2 pounds a week is normal.

You might contact your local state Cooperative Extension for research based, proven information re: nutrition and exercise. You may have a local agent who offers classes in healthy cooking and weight management.

Good luck and remember to find someone who cares about you who can support and encourage you.
And try to find the line between self-accountability and being too hard on yourself.
This is a life-long journey, not a destination~

 

[alaskanabbott]

I'm a Personal Trainer.
Can you lose 15-20lbs in a month, possible but that's not what you would really want. First of all you would need to be very overweight, and severely limit your caloric intake. Second, your skin wouldn't respond as fast as your weight loss and you would be left with loose saggy skin- personally I'd take the fat!
Ok, so everyone knows 1-2lbs a week is best. I would say you can realistically lose 8-12lbs pounds in a month. But don't let that discourage you, because just another month later and you will be even closer to your goal!
I usually see in clients that weight doesn't start to fall until about 6-8 weeks. That's because we start a whole lifestyle change, which is gradual. Also your body finds it's happy place and wants to stay there a little while. After about that 8 week mark they will start losing body fat pretty steady. Keep in mind weight loss slows down as we near our goal weight.
My free tips:
Figure out your Basal Metabolic Rate (BMR) there are tons of free calculators on the web. That will tell you how many calories you need to stay the weight you are. Then subtract 500 calories from that via a combination of diet and exercise.
Log everything you put in your mouth. Lot's of free sites for logging your calories.
Find someone to be accountable to. Some chose a spouse, but I would rather it be a personal trainer, a very good friend or a weight loss support groups like T.O.P.S., or Weight Watchers.
Good luck

 

[Ginny Favers]

Because of the math Disneycrista posted:



My MAINTENENCE diet is 1600 calories when I'm in couch potato mode, I couldn't cut 2500 calories a day, and I doubt the OP can either in a healthy fashion. When I jog, and I do jog, I burn about 300 over the course of a 5k which I run in a little over 30 minutes. So for me to work at a deficit of 2500 calories a day, I'd need to not eat at all and jog for an hour and a half every day. Or more reasonably, I'd need to each 1000 calories a day and jog for more than 3 hours a day - which still isn't reasonable.

Its possible that the OP has a higher maintenance intake or burns calories better (I'm thin to start with), but the numbers make it really unlikely to loose 20 lbs in 30 days.

Ok, but, you really need to know how much the OP weighs and how much they're lifestyle has changed from before in order to answer the question. A 300 lb person could easily lose 15-20 lbs in a month if they weren't working out before and suddenly went to working out every day. On Extreme Weight Loss, people lose MUCH more than 15 lbs in a month, and not unhealthily-- because their lifestyle changes so much, and because they were so obese to begin with!

 

[crisi]

Ok, but, you really need to know how much the OP weighs and how much they're lifestyle has changed from before in order to answer the question. A 300 lb person could easily lose 15-20 lbs in a month if they weren't working out before and suddenly went to working out every day. On Extreme Weight Loss, people lose MUCH more than 15 lbs in a month, and not unhealthily-- because their lifestyle changes so much, and because they were so obese to begin with!

But, as people above have explained, it isn't likely - and no one has said its impossible, just not likely. And I doubt the OP has a personal trainer, nutritionist, and MD at her disposal to make sure that its done in a healthy manner.

On shows like Biggest Loser and Extreme Weight Loss people make their full time job losing weight. They have extreme levels of support as well as very heavy accountability. That isn't most people.

I do have a friend who lost that much in a month - after gastric bypass - again, a rather extreme option. She was over 300 lbs though.

 

[tzeitel]

What are you doing for exercise? I have started counting calories on myfitnesspal.com but have not started exercising.

I am not the poster you asked but I also do My Fitness Pal. I count my calories and walk 30 minutes every other day. I could do more (have some videos I keep meaning to try ) but I did lose 20lbs in 6 months with (what felt like) little effort. I stopped walking for a few months (too cold and snowy). Now I want to buckle down and really try to lose another 20 so I have been walking (with weights) and will start the Jillian Michaels Shred videos next week.

 

[robinb]

Ok, but, you really need to know how much the OP weighs and how much they're lifestyle has changed from before in order to answer the question. A 300 lb person could easily lose 15-20 lbs in a month if they weren't working out before and suddenly went to working out every day. On Extreme Weight Loss, people lose MUCH more than 15 lbs in a month, and not unhealthily-- because their lifestyle changes so much, and because they were so obese to begin with!

I had a friend who was well over 300 lbs who lost 50 lbs in 90 days on a medically supervised weight loss and exercise program offered through her insurance. She's now on her second 90 days and has the happy problem of needing new clothes . Like you said, it can be done if you are morbidly obese. If you're just obese of overweight it's really not safe to lose that much that quickly.

 

[goodfood4ursoul]

Ok, but, you really need to know how much the OP weighs and how much they're lifestyle has changed from before in order to answer the question. A 300 lb person could easily lose 15-20 lbs in a month if they weren't working out before and suddenly went to working out every day. On Extreme Weight Loss, people lose MUCH more than 15 lbs in a month, and not unhealthily-- because their lifestyle changes so much, and because they were so obese to begin with!

You know, I think a lot of us really enjoy watching that show.
The only problem is that most of us are just regular people living real lives.
We can't take a year or a month off to do nothing but eat healthy and work out.
Most folks are working and the kind of time necessary to exercise that much every day is simply not feasible.
That's why it's my opinion that it's best to make small changes over time and stick with them.
Extreme Weight Loss is the New Year's Resolution at it's best.
Without the constant support to manage such extreme changes, most people (look at the statistics for how long people stay on their New Year's resolutions for diet and exercise) simply cannot maintain that, and then they start beating themselves up for falling short, give up and go back to their previous habits.
Changing too much too fast does not work for me, personally.
But your mileage may vary- personalities are different, and the ways that we approach healthy lifestyle changes vary as well.

Let me say that BMR calculator is rather eye-opening.
It's a data point and a sort of reality check, but for me, I know that my focus needs to be on my daily walks, and focusing on veggies and fruits and drinking enough water in all this heat.
If I do the right things consistently, then the rest will happen over time

 

[LilyWDW]

Figure out your Basal Metabolic Rate (BMR) there are tons of free calculators on the web. That will tell you how many calories you need to stay the weight you are. Then subtract 500 calories from that via a combination of diet and exercise.

BMR is not your maintance. What you are thinking about is TDEE (Total Daily Energy Expenditure). BMR is how much you burn doing nothing. You should try not to eat under this amount because then you are not giving your body enough calories to function. You take your deficit from your TDEE. The TDEE takes into account your activity level. Not sure if you just skipped that part...

Personally, I say figure out your TDEE and take off 15%-20% (depending on the amount you have to lose) and don't go under your BMR.