46F need to lose 25 pounds

[Anonymous]

Anonymous wrote:

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!

Thank you!

[Anonymous]

Anonymous wrote: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.

I agree with the water trick. It works.
Try to not snack at all. Go for a quick walk.
Strength train.

[Anonymous]

Try living like it is the 1940s or 50s. Walk everywhere, get off of screens, eat only whole foods, eliminate alcohol, packaged and processed foods. No more juices, snacks, pastries, candies or franken-foods.

Living in the US and trying to lose weight is an uphill battle against your environment. Social gatherings are filled with junk and alcohol. Work is tied to a desk and sitting for hours, which results in snacking. Exercise is for a very period of time and only lasts about 1 hour/day. One our /day cannot combat 8-12 hours of sitting.

I suggest incorporating movement into every aspect of your life. Almost as if you live on a farm. Wake up and go gardening. Go for a walk around midday. Do an activity in the evening.

Good luck. The fit women in their 50s are usually very affluent because they don't stress, have leisure time and don't sit in front of a screen.

[Anonymous]

Anonymous wrote:Try living like it is the 1940s or 50s. Walk everywhere, get off of screens, eat only whole foods, eliminate alcohol, packaged and processed foods. No more juices, snacks, pastries, candies or franken-foods.

Living in the US and trying to lose weight is an uphill battle against your environment. Social gatherings are filled with junk and alcohol. Work is tied to a desk and sitting for hours, which results in snacking. Exercise is for a very period of time and only lasts about 1 hour/day. One our /day cannot combat 8-12 hours of sitting.

I suggest incorporating movement into every aspect of your life. Almost as if you live on a farm. Wake up and go gardening. Go for a walk around midday. Do an activity in the evening.

Good luck. The fit women in their 50s are usually very affluent because they don't stress, have leisure time and don't sit in front of a screen.

You are absolutely right. Our lifestyles are killing us, and it's VERY hard to combat without the luxury of time and/or money. I love your idea of starting the day with some movement (and creativity - gardening is creativity!), midday and evening.

[Anonymous]

Anonymous wrote:Try living like it is the 1940s or 50s. Walk everywhere, get off of screens, eat only whole foods, eliminate alcohol, packaged and processed foods. No more juices, snacks, pastries, candies or franken-foods.

Living in the US and trying to lose weight is an uphill battle against your environment. Social gatherings are filled with junk and alcohol. Work is tied to a desk and sitting for hours, which results in snacking. Exercise is for a very period of time and only lasts about 1 hour/day. One our /day cannot combat 8-12 hours of sitting.

I suggest incorporating movement into every aspect of your life. Almost as if you live on a farm. Wake up and go gardening. Go for a walk around midday. Do an activity in the evening.

Good luck. The fit women in their 50s are usually very affluent because they don't stress, have leisure time and don't sit in front of a screen.

Agree with this. Obviously, a healthy diet is key. But move around throughout the day. Minimum 10 minutes of physical activity within one hour after every time you eat - whether that be a short walk, 10 minutes on a treadmill, cleaning, stretching and marching in place, whatever. Minimum 10 minutes after eating has been shown to help regulate glucose levels.