Help please

K

kiaracj93

0
I really need to lose weight. :(. I'm a girl, I weigh 220, but i'm active, i play tennis and I'm a vegetarian and i eat pretty heealthy but im not losing any weight. :confused: I have access to a gym, but i'm not really sure what to do?
I want to lose around 60 lbs, by august. Realistic?
Also I was thinking about getting a personal trainer. Good idea?

Thanks in advance.
Kiara.
 
Hi Kiara,

I would recommend reading through the weight loss stickie in the weight loss section. It will give you a great base of information.

Firstly, you need to calculte your maintenance calorie level then calculate exactly what you eat day to day. Once you have the figures you can make decisons from there.

Personally, I think 60 pounds by August is too rapid. A loss of 1-2 pounds a week is much more manageable and more importantly sustainable.
 
kiaracj93 said:
I really need to lose weight. :(. I'm a girl, I weigh 220, but i'm active, i play tennis and I'm a vegetarian and i eat pretty heealthy but im not losing any weight. :confused: .
Click to expand...

It generally comes down to calories in vs. calories out....just because you are eating "healthy" food doesn't mean you aren't eating too much of it. The question presents itself: how many calories per day are you eating??? Do you keep a journal or log?

kiaracj93 said:
I have access to a gym, but i'm not really sure what to do? I want to lose around 60 lbs, by august. Realistic?
Also I was thinking about getting a personal trainer. Good idea?
Click to expand...

A personal trainer can certainly give you some solid insight into how to work with weights and put together a good routine....if you have the time and can afford it, it's a good idea for sure!

Weight-training is often over-looked, but a big key to helping you lose weight. Cardio is also good too....you should strive to develop a balanced program combining good diet, weights & cardio. I'd imagine about 1.5 pounds per week is about the most reasonable rate you'd want to lose weight at...anything faster would likely mean lose of muscle and could be unhealthy.
 
BikeSwimLaugh said:
It generally comes down to calories in vs. calories out....just because you are eating "healthy" food doesn't mean you aren't eating too much of it. The question presents itself: how many calories per day are you eating??? Do you keep a journal or log?
Click to expand...

Yea I do keep a log, I usually eat between 1250-1400 calories per day.
 
I usually eat between 1250-1400 calories per day.
Click to expand...
How often is "usually? Are we talking 3 out of 5 days a week. For only a week or two in a row? You must be consistent from the time you start your weight loss to the time it ends. You don't have to be perfect. But the majority of the time you must be near spot on to maintain consistent weightloss.
 
I'm off 1/7 per week (saturday/friday, never both, if i had too many calories on friday, i won't have as much on saturday) but other than that im strict with it.
 
yes, please read the stickies, it helps a lot. With that said, there are a few tricks that i use to keep weight lost going.

1) In order to keep calorie burn >> than calorie consumed; I eat a lot of salad with a little bit of light dressing. Salad will keep me full and hydrated.
2) I try to also eat 10-15 almonds a day because it does keep you full and helps in burning fat.
3) I try to workout in the morning because of 2 reasons. First, working out in the morning boost your metabolism for the rest of the day. Secondly, I can drink my coffee to keep my workout intense. The caffeine will help the transport of fat to glycogen burn. Drinking caffeine past 2 pm is bad for me because makes it difficult for me to sleep at night.
4) avoid the any weight loss product because in the end, you will have a caffeine addiction. (this is just my opinion and a most of the people seems to agree with me)
5) do some weight training maybe 3x a week for 25+ minutes each session because your body will burn more calorie post weight training; I think it adds 20 more calories an hour for several hours post workout.
6) don't get frustrated if weight lost has stopped for 1 week; the body may be retaining water or you are building muscle (weight gain but good gain). keep at it. Weight lost in the first couple weeks is high and it will drop off but as Bush says, "keep the course".
 
5) do some weight training maybe 3x a week for 25+ minutes each session because your body will burn more calorie post weight training; I think it adds 20 more calories an hour for several hours post workout.
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No.

Oxygen debt is NOT a significant factor in overall calorie expenditure. The studies that showed EPOC to inflict upwards of an extra 85-100Kcals a day were done with unrealistic intensities done by people who are of exceptional fitness level.

In truth the average person can not hope for an oxygen debt that will have ANY significant effect on weight loss.

The idea that weight lifting will somehow boost an average persons metabolism for hours or days later, by any significant amount, is false.
 
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