5’4, 140 lbs … IF, one hour if vinyasa a day

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would cut the IF as a tactic unless you really think it works for you, OP. It can be a good guardrail if you find you have trouble with willpower, but there is no evidence that it helps with weight loss otherwise.

I used to be you, and now weigh a very fit 125. I alternate running with hot power yoga, and eat a very clean diet.

One caution - you need to use a tool that will help you with the diet. IF and restriction is not enough to get you where you need... you need to be sure you are eating ENOUGH (I don't think 1200-1300 is enough) and the right macros. I eat 1800-1900 when I am working to lose and about 2000 in maintenance. At 1200-1300, my body thinks it is starving and packs on the bloat.

Yes, can you tell me your running/walking routine and macros.

Sure.

EXERCISE
I run 3-4x/week, 3-3.5 miles twice, and then 5 miles the other 1-2x. I listen to pod casts while I run and try to stay in zone 2-3 to get the most efficient workout possible. I burn* 270-400 calories per run. Follow runs with stretching and a short abs workout (maybe 1 min.).

The alternating days (so, also 3-4x/week), I go to an intense hot power vinyasa class. (Maybe we go to the same place!). I burn 250-285 calories per 60-min class. Class includes full body stretching and abs.

FOOD
I use chronometer to track my food and activity (I pay for the gold version, which is very worth it). I aim for a 150 calorie deficit per day (not quite maintenance, but not aiming to lose weight) and usually end up having an allowance of about 1950 calories per day to eat. My macros are set for a Mediterranean diet - 25% fat, 45% carbs, 30% fat. Alcohol is extra, so I try to really limit drinking.

*According to my Apple Watch. I get that this may not be completely accurate, but at least it's consistently inaccurate.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would cut the IF as a tactic unless you really think it works for you, OP. It can be a good guardrail if you find you have trouble with willpower, but there is no evidence that it helps with weight loss otherwise.

I used to be you, and now weigh a very fit 125. I alternate running with hot power yoga, and eat a very clean diet.

One caution - you need to use a tool that will help you with the diet. IF and restriction is not enough to get you where you need... you need to be sure you are eating ENOUGH (I don't think 1200-1300 is enough) and the right macros. I eat 1800-1900 when I am working to lose and about 2000 in maintenance. At 1200-1300, my body thinks it is starving and packs on the bloat.

Yes, can you tell me your running/walking routine and macros.

Sure.

EXERCISE
I run 3-4x/week, 3-3.5 miles twice, and then 5 miles the other 1-2x. I listen to pod casts while I run and try to stay in zone 2-3 to get the most efficient workout possible. I burn* 270-400 calories per run. Follow runs with stretching and a short abs workout (maybe 1 min.).

The alternating days (so, also 3-4x/week), I go to an intense hot power vinyasa class. (Maybe we go to the same place!). I burn 250-285 calories per 60-min class. Class includes full body stretching and abs.

FOOD
I use chronometer to track my food and activity (I pay for the gold version, which is very worth it). I aim for a 150 calorie deficit per day (not quite maintenance, but not aiming to lose weight) and usually end up having an allowance of about 1950 calories per day to eat. My macros are set for a Mediterranean diet - 25% fat, 45% carbs, 30% fat. Alcohol is extra, so I try to really limit drinking.

*According to my Apple Watch. I get that this may not be completely accurate, but at least it's consistently inaccurate.

Thank you. This is very helpful. I’m going to try to add in Peloton the days and times you’re running to see if that helps. How long are you running when you do 3-3.5 and then 5 miles. Do you think doing an intermediate Peloton would be a good equivalent? They also have hills/HITT and a few others. I don’t love to run so hoping to see the same results with cycling.

[Anonymous]

In 1 year it won't matter how well you predicted your weight. Make healthier choices, get better results. That's it.

[Anonymous]

Anonymous wrote:If you’re 140 pounds you’re not going to eat that little! You made it to 140 pounds with a lot of eating. It’s realistic to think you’ll consume this few calories. Are you never going to celebrate a birthday, go to a happy hour, have an Easter brunch, go out to dinner, etc?

A lot of these posts by overweight people have the same thing in common. The posts all claim the poster will eat a very low number of calories and the same foods every day forever. Except that’s not realistic.

She's not "overweight" according the the BMI calculator.

[Anonymous]

I’d do WW not IF, because I suspect you’ll be able to maintain the weight loss more consistently after using the WE methods.

Either way, you’ll lose 1-2 lbs/week just from the diet changes. Anything extra you lose (or not) from yoga is a bonus.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would cut the IF as a tactic unless you really think it works for you, OP. It can be a good guardrail if you find you have trouble with willpower, but there is no evidence that it helps with weight loss otherwise.

I used to be you, and now weigh a very fit 125. I alternate running with hot power yoga, and eat a very clean diet.

One caution - you need to use a tool that will help you with the diet. IF and restriction is not enough to get you where you need... you need to be sure you are eating ENOUGH (I don't think 1200-1300 is enough) and the right macros. I eat 1800-1900 when I am working to lose and about 2000 in maintenance. At 1200-1300, my body thinks it is starving and packs on the bloat.

Yes, can you tell me your running/walking routine and macros.

Sure.

EXERCISE
I run 3-4x/week, 3-3.5 miles twice, and then 5 miles the other 1-2x. I listen to pod casts while I run and try to stay in zone 2-3 to get the most efficient workout possible. I burn* 270-400 calories per run. Follow runs with stretching and a short abs workout (maybe 1 min.).

The alternating days (so, also 3-4x/week), I go to an intense hot power vinyasa class. (Maybe we go to the same place!). I burn 250-285 calories per 60-min class. Class includes full body stretching and abs.

FOOD
I use chronometer to track my food and activity (I pay for the gold version, which is very worth it). I aim for a 150 calorie deficit per day (not quite maintenance, but not aiming to lose weight) and usually end up having an allowance of about 1950 calories per day to eat. My macros are set for a Mediterranean diet - 25% fat, 45% carbs, 30% fat. Alcohol is extra, so I try to really limit drinking.

*According to my Apple Watch. I get that this may not be completely accurate, but at least it's consistently inaccurate.

Thank you. This is very helpful. I’m going to try to add in Peloton the days and times you’re running to see if that helps. How long are you running when you do 3-3.5 and then 5 miles. Do you think doing an intermediate Peloton would be a good equivalent? They also have hills/HITT and a few others. I don’t love to run so hoping to see the same results with cycling.

I am running 35-60 minutes. I think you can probably get the same exercise from cycling.

But it's truly about food. I started with Noom to get my weight down, and now track on my own to maintain.

[Anonymous]

18:6, two meals no snacks is more effective and I'd try to add in 10k steps. Good luck, OP!

[Anonymous]

Thank you so much for everyone chiming in with encouraging and helpful advice. Those of you that just come here to be mean and call people who are trying to stay in shape overweight and berate them, get a grip and a life.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would cut the IF as a tactic unless you really think it works for you, OP. It can be a good guardrail if you find you have trouble with willpower, but there is no evidence that it helps with weight loss otherwise.

I used to be you, and now weigh a very fit 125. I alternate running with hot power yoga, and eat a very clean diet.

One caution - you need to use a tool that will help you with the diet. IF and restriction is not enough to get you where you need... you need to be sure you are eating ENOUGH (I don't think 1200-1300 is enough) and the right macros. I eat 1800-1900 when I am working to lose and about 2000 in maintenance. At 1200-1300, my body thinks it is starving and packs on the bloat.

Yes, can you tell me your running/walking routine and macros.

Sure.

EXERCISE
I run 3-4x/week, 3-3.5 miles twice, and then 5 miles the other 1-2x. I listen to pod casts while I run and try to stay in zone 2-3 to get the most efficient workout possible. I burn* 270-400 calories per run. Follow runs with stretching and a short abs workout (maybe 1 min.).

The alternating days (so, also 3-4x/week), I go to an intense hot power vinyasa class. (Maybe we go to the same place!). I burn 250-285 calories per 60-min class. Class includes full body stretching and abs.

FOOD
I use chronometer to track my food and activity (I pay for the gold version, which is very worth it). I aim for a 150 calorie deficit per day (not quite maintenance, but not aiming to lose weight) and usually end up having an allowance of about 1950 calories per day to eat. My macros are set for a Mediterranean diet - 25% fat, 45% carbs, 30% fat. Alcohol is extra, so I try to really limit drinking.

*According to my Apple Watch. I get that this may not be completely accurate, but at least it's consistently inaccurate.

Thank you. This is very helpful. I’m going to try to add in Peloton the days and times you’re running to see if that helps. How long are you running when you do 3-3.5 and then 5 miles. Do you think doing an intermediate Peloton would be a good equivalent? They also have hills/HITT and a few others. I don’t love to run so hoping to see the same results with cycling.

I am running 35-60 minutes. I think you can probably get the same exercise from cycling.

But it's truly about food. I started with Noom to get my weight down, and now track on my own to maintain.

Ok, I’m going to go for 30min peloton cycle classes 4x a week with a 10 minute strength core to add on.

[Anonymous]

Same stats here, OP, and I tried IF, different exercise routines...nothing worked until I did Keto. I'm down 8 pounds in 8 weeks.

[Anonymous]

Anonymous wrote:Same stats here, OP, and I tried IF, different exercise routines...nothing worked until I did Keto. I'm down 8 pounds in 8 weeks.

Thank you! I just started Keto today! Do you do IF with it. How many carbs are you doing a day? Roughly how many calories? Congrats, I would be thrilled with 8 lbs.

Okay everyone thanks so much for the help.
Im continuing to do 7 power yoga classes just because I enjoy it.
I am adding a 30min daily peloton class (going with the ones with weights, hitt or tabata) to add some intensity. I did 30 minutes today and it showed a 300 calorie loss.

If I stick with:
- Keto
- 4-5x a week 30 minutes Peloton
- 7 days of power yoga, 1 hour a day
- 60 minutes a week of core/weights with a peloton app for floor exercises

How long will it take to go from 140 to about 127?

[Anonymous]

Anonymous wrote:Although this is not being done in a heated room, the continuous string of movements causes the body to sweat a lot. Vinyasa is actually one of the best types of yoga to burn calories. It can burn an average of 400 to 500 per hour.

If you are 250 lbs+ sure. Keep believing that but unless you’re the size of a house this is just not true.

Just like you can burn 600-700/hr at Orange Theory. This is all marketing BA.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Although this is not being done in a heated room, the continuous string of movements causes the body to sweat a lot. Vinyasa is actually one of the best types of yoga to burn calories. It can burn an average of 400 to 500 per hour.

If you are 250 lbs+ sure. Keep believing that but unless you’re the size of a house this is just not true.

Just like you can burn 600-700/hr at Orange Theory. This is all marketing BA.

And what exercise do you do?

[Anonymous]

5' 4" 140 lbs=not fat at all

Focus on something else in your life, what you are doing now is toxic

[Anonymous]

Anonymous wrote:Same stats here, OP, and I tried IF, different exercise routines...nothing worked until I did Keto. I'm down 8 pounds in 8 weeks.

DP. The thing about keto is it works better for men than for women and it works best the first time. When you go off keto to "maintenance", the weight comes back. Then when you go keto again, it doesn't work as well, or at all.