46F need to lose 25 pounds

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cut alcohol and carbs. The usual healthy eating.

I started HIIT at home every 3 days (ie mon, Thursday Sunday) where my body had a full 48 hours to recover.

Started with 30 seconds and 15 of rest between exercises and worked up to 45 and 15 seconds of rest.
Continued weight training 5 days weeks.

Added creatine daily to help with building muscle and recovery times.

Lost about 25lb in fat in under 5 months- but weight came up at little with the muscle increase but i look sooo much better and clothes are loose on me.

How long were these HIIT workouts?
What level of difficulty were they?
Not OP, but I'm 57 y/o female and need to start at a very beginner level (and work around wrist and shoulder issues).

5 exercises for 5 repetitions to start.

Increased time by 5 second intervals as I was ready.

Went to 6 exercises for 5 repetitions up to the 45.

Now I am stil at same program but added some weights for a few (6 and 10lb medicine ball on abs).

When I started I could not do 10 seconds of Russian twists; now I can do 45 seconds with a 10lb medicine ball.

I added creating after about 2 months in and it has helped a lot with recovery. I do not eat red meat that often and did not have the proteins for muscle building at my age.

Thank you.
This is great - congratulations! I can't seem to do even 3 reps of 30-second exercise intervals; but it's partly mental. Easy to just say "that's good enough for now." Thank you for sharing.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

I was more wondering about how you lost quickly. It sounds like a ton of discipline and tracking calories. I used to be able to do that but I’m not sure that would be sustainable for me at this point in my life. Thanks for the info and congrats on your health success!

What are the barriers?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

I was more wondering about how you lost quickly. It sounds like a ton of discipline and tracking calories. I used to be able to do that but I’m not sure that would be sustainable for me at this point in my life. Thanks for the info and congrats on your health success!

What are the barriers?

I find if I start feeling too deprived, I tend to go overboard and binge at any life stressor.

[Anonymous]

OP here.

Should I aim for 1 pound loss/week (with the understanding that weight, especially fat, loss is not linear?)

Maybe take pics and measurements?

[Anonymous]

Should I splurge on a trainer for a jumpstart?

[Anonymous]

Maybe I’ll start with the step goal first.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

I am not PP. In the spirit of being able to maintain the eating amount, I found my caloric requirements in the TDEE calculator, for the weight I want to maintain, instead of the weight that I am. I eat the calories needed to sustain that weight. For me it is 1550, which is doable if I focus on high protein, and does not feel extreme. This means a slower loss, but it is by definition sustainable, because these are the caloric needs for the weight I want to maintain. I figure if that is the caloric amount I will need move forward, I may as well do it now. I am also keeping an eye on what this amount is weekly, so that if there are days where I end up eating more, I can balance it the next day.

[Anonymous]

Up your daily exercise. 30 mins a day more that what your currently do.
Use a small plate at dinner instead of a dinner plate.
Drink a glass of water before eating, even half a glass works too.
Limit snacks to 2 times a day assuming you eat 3 meals a day.
I just dropped 10lbs since early June doing this. I’m 180 now and would like to lose 5-10 more to feel good. I have a sweet tooth so will never be skinny lol.

[Anonymous]

I'm 56 and lost 15 lbs playing pickleball 3x a week for 2 hours and doing WW and not using my flex points.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

I was more wondering about how you lost quickly. It sounds like a ton of discipline and tracking calories. I used to be able to do that but I’m not sure that would be sustainable for me at this point in my life. Thanks for the info and congrats on your health success!

What are the barriers?

I find if I start feeling too deprived, I tend to go overboard and binge at any life stressor.

I'm sorry if my post came across as deprivation, it's actually the opposite of that. I eat a ton but I'm eating for fuel and choose nutrient-dense foods. There is a huge difference in how your body (or at least mine) responds to 300 calories of saltine crackers and 300 calories of grilled chicken. As I said in an earlier post, I focus on high lean protein (over 120g daily), minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa, yogurt, nuts etc. and a lot of water. I’m never hungry or feeling deprived bc I’m eating nutrient dense foods that fill me up. The tracker helped me set my goal, understand portions, and compute what I needed to fuel myself to reach my goals while incorporating fluctuations in exercise. It definitely required discipline at the beginning to give up some indulgences and lower calorie count b/c I realized when I started measuring that I was definitely overeating, but I was really sick of feeling overweight and lethargic. Your body adjusts pretty quickly. The one thing I found key to making this work was planning ahead of time so I have healthy foods at my fingertips.

Anyway, I hope any of that helps. Good luck on your efforts!!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

I was more wondering about how you lost quickly. It sounds like a ton of discipline and tracking calories. I used to be able to do that but I’m not sure that would be sustainable for me at this point in my life. Thanks for the info and congrats on your health success!

What are the barriers?

I find if I start feeling too deprived, I tend to go overboard and binge at any life stressor.

I'm sorry if my post came across as deprivation, it's actually the opposite of that. I eat a ton but I'm eating for fuel and choose nutrient-dense foods. There is a huge difference in how your body (or at least mine) responds to 300 calories of saltine crackers and 300 calories of grilled chicken. As I said in an earlier post, I focus on high lean protein (over 120g daily), minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa, yogurt, nuts etc. and a lot of water. I’m never hungry or feeling deprived bc I’m eating nutrient dense foods that fill me up. The tracker helped me set my goal, understand portions, and compute what I needed to fuel myself to reach my goals while incorporating fluctuations in exercise. It definitely required discipline at the beginning to give up some indulgences and lower calorie count b/c I realized when I started measuring that I was definitely overeating, but I was really sick of feeling overweight and lethargic. Your body adjusts pretty quickly. The one thing I found key to making this work was planning ahead of time so I have healthy foods at my fingertips.

Anyway, I hope any of that helps. Good luck on your efforts!!

Thanks, PP. this makes a lot of sense and of course I already know it, but it helps to see it written out to help reinforce it and help me get out of my rut and the bad habits I’ve accumulated over time!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

I was more wondering about how you lost quickly. It sounds like a ton of discipline and tracking calories. I used to be able to do that but I’m not sure that would be sustainable for me at this point in my life. Thanks for the info and congrats on your health success!

What are the barriers?

I find if I start feeling too deprived, I tend to go overboard and binge at any life stressor.

I'm sorry if my post came across as deprivation, it's actually the opposite of that. I eat a ton but I'm eating for fuel and choose nutrient-dense foods. There is a huge difference in how your body (or at least mine) responds to 300 calories of saltine crackers and 300 calories of grilled chicken. As I said in an earlier post, I focus on high lean protein (over 120g daily), minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa, yogurt, nuts etc. and a lot of water. I’m never hungry or feeling deprived bc I’m eating nutrient dense foods that fill me up. The tracker helped me set my goal, understand portions, and compute what I needed to fuel myself to reach my goals while incorporating fluctuations in exercise. It definitely required discipline at the beginning to give up some indulgences and lower calorie count b/c I realized when I started measuring that I was definitely overeating, but I was really sick of feeling overweight and lethargic. Your body adjusts pretty quickly. The one thing I found key to making this work was planning ahead of time so I have healthy foods at my fingertips.

Anyway, I hope any of that helps. Good luck on your efforts!!

I’d love to know what you eat in a day. I am always looking for other ideas on healthier meals and snacks.

[Anonymous]

OP here. Today I had a protein shake, canned salmon salad (canned pink salmon with tomatoes, cucumbers, onions, Greek yogurt, hot sauce) and coffee. Plan on Greek yogurt and chia seeds for a snack and grilled chicken and mango salad for dinner. Approx. 150g protein and 1200 calories according to my loseit app.

Did a heavy leg day at the gym and plan on 90 minute walk outside this evening. Today is a day I feel reallly good. Other days I really struggle with brain fog, lethargy, anxiety, etc. Guess I just need to push myself on days I feel good.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cut alcohol and carbs. The usual healthy eating.

I started HIIT at home every 3 days (ie mon, Thursday Sunday) where my body had a full 48 hours to recover.

Started with 30 seconds and 15 of rest between exercises and worked up to 45 and 15 seconds of rest.
Continued weight training 5 days weeks.

Added creatine daily to help with building muscle and recovery times.

Lost about 25lb in fat in under 5 months- but weight came up at little with the muscle increase but i look sooo much better and clothes are loose on me.

How long were these HIIT workouts?
What level of difficulty were they?
Not OP, but I'm 57 y/o female and need to start at a very beginner level (and work around wrist and shoulder issues).

5 exercises for 5 repetitions to start.

Increased time by 5 second intervals as I was ready.

Went to 6 exercises for 5 repetitions up to the 45.

Now I am stil at same program but added some weights for a few (6 and 10lb medicine ball on abs).

When I started I could not do 10 seconds of Russian twists; now I can do 45 seconds with a 10lb medicine ball.

I added creating after about 2 months in and it has helped a lot with recovery. I do not eat red meat that often and did not have the proteins for muscle building at my age.

Thank you.
This is great - congratulations! I can't seem to do even 3 reps of 30-second exercise intervals; but it's partly mental. Easy to just say "that's good enough for now." Thank you for sharing.

Good luck.
No; HIIT really, really works.
You just have to go into it with a mindset you signed a contract for 20 minutes or so to get through it.

I bought a timer (I cannot see my phone without glasses and can’t work out with them on) for like $100 and a mat and made playlists. The timer I bought has an app for gyms to build your workout and it really keeps it “real” for me.

I am just in my basement but to me I take it like I am in a competition.
Plus I spent money on the timer and feel committed.

Good luck!

[Anonymous]

Anonymous wrote:OP here.

Should I aim for 1 pound loss/week (with the understanding that weight, especially fat, loss is not linear?)

Maybe take pics and measurements?

I would aim to lose half a pound to a pound per week.

As far as pictures and measurements, and the biggie which you don't mention -- how often to weigh yourself -- this is a very individual thing. Pictures, measurements, and weighing in are what keep most people on track. They are also very motivating for most people. They can also cause obsession that gets very unhealthy in some people. You will need to figure this out for yourself. Way back when I did WW they recommended weighing yourself once a week at weigh in. That worked well for me, weighing in every day did not. Similar with picks and measurements. Do it too often and you will just get frustrated. Don't do it at all and you will lose that avenue of motivation.

Look at the Me 360 app.