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

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]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.[/quote]

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

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.  [/quote]

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