Pls share loss of the last 10 lbs

[pharma_gal]

I am generally fit and healthy..but I need to lose 10 lbs to be at my goal weight. Please share what worked for your and your experience. If you followed any particular rotation and or system I would love to hear it.

Thanks all!

R.

 

[ellesan]

Hi, this is what worked for me:

DIET: I stayed around 1500-1700 cals and ate close to the Zone, about 40-45% carbs, 30-40% protein and 25-30% fat. Tried to eat mostly clean, lots of fruits, veggies, oatmeal, brown rice, quinoa, lean protein, greek yogurt and cottage cheese, whey protein shakes, etc. Cut out most processed foods, but allowed myself about 200 calories of anything I wanted (mostly dark chocolate) each day so I did not feel deprived.

EXERCISE: I actually cut back a little on cardio and increased strength training. I mixed things up and used P90x program and Cathe Muscle Max and Butts and Guts the most with elliptical and treadmill intervals/HIIT. About 3 hours weights and 2 hours cardio total per week.


Highest measured weight: 224 lbs
Initial goal weight going into maintenance: 137 lbs (realized I wanted to lose 10-15 more lbs after I got to this goal)
Lowest weight: 121 lbs
Current weight range: 122-125 lbs

Sandra

 

[marnapril]

keeping my calories at or slightly under 1800 works for me. i track every calorie i eat. i run 4 days a week and do weightraining (currently STS) 3 days a week.

 

[kariev]

i increased my cardio from 3 days per week for 45min to 5 days per week for 45 min. This worked like a charm. For me, i would rather workout a bit more rather than decrease my cals to get those final lbs off.

 

[pharma_gal]

Nice tohear everyone's replis. If anyone has some specific rotation ideas, I would love to hear them too..Thanks.

 

[ksg68]

Diet: Restricted calories through WW. Tracked everything.

Exercise:
Day 1: Total body, like HSC
Day 2: Cardio only 45-50 minutes
Day 3: Muscle Endurance
Day 4: Drill Max, cardio only
Day 5: Run 3-4 miles
Day 6: Walk/run 3-4 miles depending upon body
Day 7: Off

I focused on weights during the first part of the week and cardio later. I did this because of my Saturday a.m. weigh-in. I found that if my muscles were sore, the scale didn't move. Also, while the workouts generally followed a pattern of weights first, then cardio, it was never the same workouts. Always varied.

I lost 20 lbs!

 

[LaughingWater]

Yep, tracking calories works. In addition...

3 days heavy weights, 3 days cardio.

 

[JanetP1507]

Tracking everything I eat on a daily basis on livestrong.com/thedailyplate and also writing it down in a journal. I weigh myself every morning as well, not to live or die by that number but to see what kind of fluctuation is normal for me and to see what foods my body is reacting negatively to. Also, STS. After being stuck at the same weight for 3 weeks, the weight suddenly started falling off me towards the end of Meso 2. I lost nearly 14 lbs by the time I finished STS.

 

[LaughingWater]

Woo, Janet!! That's awesome!

 

[JanetP1507]

Woo, Janet!! That's awesome!

Thanks! I don't know what it is about STS but my body really responded well to it.

 

[dr.mel_PT]

i still have to get STS. it's just a lot of money for me to spend right now. maybe i will set up an STS savings account, haha. but really, this seems to be an effective program.

i still have my last 10 pounds to lose too. its really tough for me. im doing weight watchers and i just dont feel like im eating enough. do you think i should try counting calories instead of counting points? if you count calories, how do you incorporate your workouts in that equation?