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

[Anonymous]

Anonymous wrote:

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?

No way to know. Ideal fat loss (not muscle mass and water which will not change how your body looks overall, you’ll just be the same shape but smaller) is 1 lb/week, so your best case scenario is probably a little over 3 months, at which point you’ll hit the holidays and need to be vigilant to not gain back.

You would honestly do better to eat more than 1200 calories (that’s way too low, your body will just eat muscle to fuel itself which won’t improve your body composition) but make sure at least 35% of your calories are protein and add in more walking - like 15k steps a day. Don’t drop your fat below 70ish grams a day or your hormones will be affected which causes other issues. Working out 7 days a week isn’t a good idea, your body has to rest to repair muscle.

[Anonymous]

You won’t be successful. Rapid weight loss due to extreme diets and exercise never works.

You need to make lasting lifestyle changes.

What you describe is a very extreme lifestyle. It isn’t sustainable.

Instead get moving, don’t snack, don’t eat a lot of carbs, limit alcohol and get enough sleep.

[Anonymous]

I don’t know why PP describes keto as an extreme lifestyle. It’s not. I’ve been doing it in some form for 13 years (including pauses during 2 pregnancies and postpartum). Most people really don’t need boatloads of carbs.

Good luck OP! I bet you will lose 13 lbs in about 2 months.

[Anonymous]

Anonymous wrote:

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.

Well don’t all diets work better for men?
It’s a little discouraging the negative after negative reply “You won’t lost anything” when Im working out daily, a combination of strength and high intensity cardio and watching my diet.

[Anonymous]

Hot yoga/running PP again... I agree with PP above that intense dieting is not going to help you in the long term. You would be better served by setting a realistic diet that is not overly restrictive that you can maintain for the rest of your life. Experts say that is a Mediterranean diet with lots of plants, but you have to find something that will work for you.

[Anonymous]

Anonymous wrote:I don’t know why PP describes keto as an extreme lifestyle. It’s not. I’ve been doing it in some form for 13 years (including pauses during 2 pregnancies and postpartum). Most people really don’t need boatloads of carbs.

Good luck OP! I bet you will lose 13 lbs in about 2 months.

There is huge gulf between Keto and “boatloads” of carbs. Having a whole grain included in each meal is not boatloads and is extremely healthy and beneficial, for most. Keto IS extreme.

[Anonymous]

Unfortunately I can’t do mediterranean because I’m intolerant to legumes and a big part of it is chickpeas, beans, lentils…

[Anonymous]

Anonymous wrote:

Anonymous wrote:I don’t know why PP describes keto as an extreme lifestyle. It’s not. I’ve been doing it in some form for 13 years (including pauses during 2 pregnancies and postpartum). Most people really don’t need boatloads of carbs.

Good luck OP! I bet you will lose 13 lbs in about 2 months.

There is huge gulf between Keto and “boatloads” of carbs. Having a whole grain included in each meal is not boatloads and is extremely healthy and beneficial, for most. Keto IS extreme.

Sorry, but no human body needs grains - “whole” or not.

[Anonymous]

Carbs override your body’s hunger/satiety signals. Humans are not evolved to have them readily available as we do in today’s world. That is why we have an obesity crisis.

[Anonymous]

I agree with lowering the carbs, I aimed for 25 net carbs when I was trying to lose (I’m in maintenance now, and have been for a couple of years). It was shockingly successful - I could not believe how fast the weight came off. I went from 158 to 128 in about 4-5 months. I didn’t really track calories, but I generally aimed for 1600-1700 (I’m 5’6).

This is entirely attainable OP! The only exercise I did was 10 mins of core and 30 mins strength classes 5x week (I follow the hard core calendar on the peloton app). I think tons of cardio will just make you hungry…or at least that’s how it is for my body

Good luck!!

[Anonymous]

Anonymous wrote:I agree with lowering the carbs, I aimed for 25 net carbs when I was trying to lose (I’m in maintenance now, and have been for a couple of years). It was shockingly successful - I could not believe how fast the weight came off. I went from 158 to 128 in about 4-5 months. I didn’t really track calories, but I generally aimed for 1600-1700 (I’m 5’6).

This is entirely attainable OP! The only exercise I did was 10 mins of core and 30 mins strength classes 5x week (I follow the hard core calendar on the peloton app). I think tons of cardio will just make you hungry…or at least that’s how it is for my body

Good luck!!

Oh that’s great to hear. I tracked today and was at about 1500 calories and maybe 30-35 total carbs (net would be a little lower)

I had eggs, homemade chicken salad, mixed green salad with homemade vinaigrette, carrots, cucumber and celery sticks with greek yogurt dip, grilled chicken with melted cheese and avocado, like 5 tortilla chips and salsa, sautéed green veggies, a few berries and almond butter for dessert and a tequila club soda with lime. I also had water and espresso. So generally healthy and I didn’t feel deprived.

I did a power yoga and 30 min spin workout.

[Anonymous]

Anonymous wrote:I agree with lowering the carbs, I aimed for 25 net carbs when I was trying to lose (I’m in maintenance now, and have been for a couple of years). It was shockingly successful - I could not believe how fast the weight came off. I went from 158 to 128 in about 4-5 months. I didn’t really track calories, but I generally aimed for 1600-1700 (I’m 5’6).

This is entirely attainable OP! The only exercise I did was 10 mins of core and 30 mins strength classes 5x week (I follow the hard core calendar on the peloton app). I think tons of cardio will just make you hungry…or at least that’s how it is for my body

Good luck!!

Which specific strength classes are those? with weights?

[Anonymous]

where do you do power vinyasa? looking for a spot in NW.

[Anonymous]

I lost 20 pounds a year ago. And have maintained my weight. I did not do keto or any other extreme diet. All I did was Weight Watchers and count my points and changed the way I ate to minimize points. I was never hungry. I was able to have three meals a day plus snacks. Doing WW was the only big change to my lifestyle as I always exercised. I either do 50 minutes on the elliptical trainer or I walk 3+ miles at lunch. We also have a treadmill, so sometimes I go downstairs and walk on the treadmill. I have a NordicTrack with a iFit screen so I will do hikes in Italy, Serbia, our national parks, etc.

[Anonymous]

Anonymous wrote:where do you do power vinyasa? looking for a spot in NW.

There are a few studios in Bethesda - SoulFire, Pure Fire, Core Power... and several Core Powers in NW. Core Power is not my scene, but there are a lot of them. There are Down Dogs in Georgetown and Clarendon. And SoulFire is opening a new studio in Clarendon soon.