Advice on my method so far

[lotz1]

Hi, I have been tryin to lose weight for the past two weeks now. So far I am pretty satisfied. I start at 228.5 and as of this morning I am at 221.4.

For exersize I ruck. I have a 50 pound ruck sack and walk at a fast pace with light jogging for about a minute 3-4 times, the workout last about 60 minutes, 6 times a week.

I try to keep the runnin at a minimal since I get very bad stress fractures.

Any suggestion on maybe adding anything?

Thank you!

 

[KaraCooks]

If you get stress fractures, then it seems that the walking/jogging with a rucksack is pretty high impact and a very bad idea.

Keep in mind that in weight loss, exercise is good, but 80% or more of the battle is what you eat. Eating reasonable amounts of food, and making sure you're eating HEALTHY food is the most important thing.

I'd suggest you read the sticky posts on nutrition and exercise. Think about how to make the most of the calories you eat, and investigate weight lifting for building bone density and strength as well as maintaining lean muscle mass.

Cardio should be a fill in to burn additional calories, while working the muscles will help you boost your metabolism and maintain muscles.

 

[Omega]

I would definately think it worth checking that you are getting a minimum of 1000mg of calcium in your daily diet. Log your food and activity in and it will help you to evaluate your nutrition. That should help you apply what you have learnt in the study of nutrition that Kara recommended.

 

[alphaX]

I would definately think it worth checking that you are getting a minimum of 1000mg of calcium in your daily diet.

I agree with this. From a medical study I read about accelerated weight loss, 1200mg of dairy calcium was used in the group that experienced the biggest percentage of weight loss. The middle group used calcium supplements, and the bottom group didn't use either.

In the discussion, it was said that because calcium supplements did not provide the same percentage of weight loss as dairy calcium, then there are probably some other forces at work in the dairy (some enzymes, etc) which boost the weight loss even more.

The thing is that it's hard to get 1200mg calcium from dairy without getting a huge amount of kcal. One way I found is 1 litre of lowfat yogurt per day - this provides exactly 1200mg calcium and 400kcal energy. I work that 400kcal energy into my daily budget. In my experience, it is working very, very well.