How can I increase my loss/week??

S

skyler2

0
After trying to lose weight for months, I have figured out that I lose AT BEST 3 lbs/month, most likely 0.5 lbs / week which leaves 12 lb to lose by my goal date of june 1. That leaves me with 10 weeks....My question, how do I increase the amount my body will lose / week??????

I've lost 20 and have 12 more to go....I know the last 20 lbs are the hardest so i am now at the point of figuring out how to lose faster.

Question remains how can i boost this loss from 1/2 lb to 1 lb per week?

i use fitday.com to make sure i have enough calories (1200) in my days...

more water? i drink at minimum 65 oz per day
i take multivitamins
i eat small meals throughout the day (mostly - once in a while i save calories for dinner)
i change up my foods, i guess i could add more protein but i eat more balanced meals - sample day:
yogurt, 2 eggs
cottage cheese, fruit
tuna and crackers
smart one frozen meal or chicken/shrimp with rice/veggies
lots of greens/salad

any suggestions??
THANKS.
 
Eek, that is not many calories. Do you work out? If you do, the reason could be that your metabolism is shot.

Also, I would recommend a little less int he way of processed foods. The frozen dinners are loaded with crap. Calories might be low, but still not good. A chicken breast with a veggie and a complex carb like sweet potato or brown rice might be a better choice.

Sarah
 
Where's the problem? You are losing fat. I do not know your height, weight,age, sex, or body fat percentage. I also do not know your current exercise routine or how long you have been doing it.

Sorry if that sounds negative. I do not mean it to be. You cannot "speed" things up. And anything that you do that "speeds" it up is likely harmful to your body or metabolism in some way.

Unless you are obese, it is not always easy to lose 2 pounds per week. If you do not have much fat now... you certainly cannot lose 1 pound of FAT per week.

I'll also throw this in... fitday.com is notorius for having faulty calculators that greatly over-estimate calories burned/calories taken in. Calculators are rought estimates at best... but I have heard pretty bad things about fitday.

But with that said... you are seeing results. Keep going. Be sure you are eating to a T and working out to regularly. Post more info and we may be able to help a bit more. Don't worry about your weight. Worry about your body fat precentage.
 
Ok. To answer your questions...

i am 5'5'' and 29 yrs old and currently weigh 139. my highest weight was 158. Unfortunately, I havent had my bodyfat tested in a while so any advice w/o that info would be greatly appreciated.

yes, i exercise - my training schedule is as follows:
Sund/Mond/Tues/Wed - elliptical varying 40-60 minutes, varying intensity and programs and incorporating HIIT at least once a week

Thursday/Saturday - advanced pilates (one-on-one training) with reformer

Monday/Wednesday - full body free weight strength training

I eat 1200 calories/day. My RMR is 1409 so I was told that if I knock off 200 calories from food intake and exercise roughly 250-300 calories/day, i THOUGHT i'd lose 1 lb/week - no?

My exercise routine has changed. Previously (before Jan), I was running mostly (5 miles/day - 4-5 days/week) and pilates only once per week.

i've heard the same about fitday, however, i have a problem where i have not gotten ENOUGH calories in and it has helped make sure i eat at least 1200 and not average at 1050 as it has been in the past..

any suggestions is highly appreciated.
 
Yes, you're correct with your calculations to lose one pound a week but, it's not just a matter of math (although that would be nice if it were!). Try not to worry about your weight as much as how your clothes feel. Are they fitting better? You may be gaining muscle at the same time you're losing fat which would result in not very much weight loss.

You don't have any rest days built in? That would be beneficial too to rest a day or two a week.

~teresa
 
Real fast because I have to go... strength train more. More muscle (this doesn't mean you will look like a bodybuilder) will burn more calories- AKA- fat loss.
 
Skyler,

It depends on how you set up your routine. I can say this and I am sure others will disagree (which is fine because we all have different views). If your goal is fat loss- I'd ditch the Pilates and focus on a Pyramid strength training routine and interval cardio sessions. I would have 1 rest day per week.

Pilates is great for some things. I am just not a believer that it can effectly aid in fat loss as well as strength training. And I can say that because I am a yoga instructor. :D Same thing with Madonna- do people think if they do yoga theyll look like her? HA!

If you are concerned with fat loss by June... I'd be strength training Pyramid style. 5 sets. Reps would be 12,10,8,10,12. Lift to fatigue. Rest 1 minute between sets. Do upper body one day and 15 minutes cardio. Next day is 45 minutes cardio. Next day is lower body/abs and 15 minutes cardio. Next day is 45 minutes cardio. and so on.
 
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