Your Personal Weightloss Formula

G

gettinfit@42

Cathlete
What has been the key to your success as far as weight loss goes? What eating plan did/do you follow, and what type of workouts worked the best for you? Enquiring minds want to know.........

Thanks!!!!!!
 
Hi Gettingfit@42,

I am 45, since January I have lost 10 pounds, roughly 1/2 pound a week.

What has worked for me is keeping track of my calories. I use a spread sheet. I actually plan out what I am going to eat for the day and it's calories before I eat it. I stagger my calories. I keep my calories between my BMR and my BMR times my activity factor. It works out to be between 1265 and 1733. I'll have one higher calorie day of 1500 every third day, and at least once a month I'll go up to 1800, the other days I try to keep my calories around 1350-1400.

I am following Tom Venuto, Burn the Fat Feed the Muscle, an ebook.

I am currently doing STS, weights 3x a week, cardio 3-6x a week, and yoga on my rest day. On weight days I do shorter cardio - like 30-35minutes, and on pure cardio days I aim for 45-60 minutes.

Cathe just wrote a great response on 'Ask Cathe', did you see it? She wrote about what she is currently doing.

The trick, I have found, is to stay consistent with whatever you are doing while making small changes to diet, and if you need to shake things up with your workouts -add more cardio if your doing mostly weights, add weights if your doing mostly cardio.

HTH
 
For a consistent loss of 1 pound per week:

3 days of heavy weight training
3 days of cardio
1400 calories on cardio days
1500 calories on weight days
 
I started with a gowear fit on 3/31 and have lost 17# todate. What helped was the gowear fit showing me how many calories I was burning. Then I logged everything I ate.

I found that even doing STS in a day was not enough exercise and that I had to do more cardio than I thought.
 
More cardio incorporated with interval strength training 5-6 days per week.

Also no "extra" calories! English muffin with PB for breakfast, banana, pineapple, fruit as snacks, low carb pita with turkey and mustard for lunch with more fruit (I don't like veggies!!:eek:)

Kashi granola bar (crunchy ones) for more snacks, grilled chicken breast with some mozzarella cheese and black beans for dinner.

yogurt with some Kashi thrown in for a snack too. I usually eat every 2 hours.
Cinnamon Harvest for bedtime snack if I am hungry (with skim milk). Hot tea (decaf) if I feel like it. I drink only water.

Jenn
 
I don't count calories, carbs, protein or fat. I eat mainly whole plant based foods, no dairy, no meat except of fish. I didn't read it until a few months into changing my diet but the book The Raw Food Detox Diet by Natalia Rose pretty much describes my eating to a t.

My cardio is almost exclusively running with my dogs and Cardio Coach 5 to 6 times per week :D I do short yoga sessions every day and 3 weight workouts every week.

I have lost over 100 lbs in a little less than 12 months and I never feel deprived or hungry.
 
Hi-

While everybody has their own different "bullet", here's what works for me:

When I follow this program, I will lean down nicely.. Over the last year I've lost about 10 lbs and have kept my muscle and also felt great physically.

I eat around 1500-1800 calories/ day. My nutrition breakdown is this.. A good day consists of about 100 gms/protein/day or more. Fiber consumption is a minimum of 25 gm/day. And, I make sure to get 3 serving of dairy ( for calcium)/day. I find that if I can hit those numbers, everything else falls into place, which means I get enough fruits/veggies, lean meat, so its pretty balanced. I will lose about 1 lb/week doing this, sometimes a bit more depending on how active I am.

I am about 5 4" and weigh somewhere between 125-130 lbs. I'm 42 yrs old.

Workouts are 5-6 days/week. Usually 30-40 minutes of cardio, which can be anything from walking, running, kickboxing, step, or the ARC at the gym. I vary up the intensity and time depending on how I feel.

Strength training is my true favorite... I'm a one bodypart/day person.. I go for heavy rep, low rep ( 8-10) weights. I've found the best results for my body type on this type of training. I carry my weight in my lower body and before I trained and ate this way, did not appear very muscular or toned. Now I get quite a bit of nice compliments on the way I look and I actually don't have fear when I put on my two piece and go out in public. :)

I hope you find what works best for you.. Take care, Lynn M.
 
Intermittent fasting, hands down.

In a little over 6 weeks, I dropped 5 of the 10 pounds that have been haunting me by simply skipping a meal here or there. My metabolism didn't crash and burn, and I didn't gorge at the next meal like the "experts" said I would.

It got me in touch with real hunger, and now I eat slower to enjoy food. The next 5 pounds don't worry me at all now.

BTW, I'm a lacto-ovo-vegetarian, and always have had a pretty good diet. I was just eating too much of it :)
 
Let's see:

Started out with Cathe cardio only (3x per week) and counted calories.
Added Cathe circuit wo from SJP (2x per week), still counted calories.
Was losing 1 lb. per week!

Started eating clean (mostly) at the end of April.
Continued the above workout routine.
Weight loss went to 1/2 lb. per week.

Now I'm doing S&H 3x per week (this is my last week in this rotation) and Couch to 5k 3x per week.

I'm still eating clean and am still dropping about 1/2 lb. per week.

I have lost 20 lbs so far! I have about 6 to go to meet my personal goal. Of course, if I lose more, I won't complain!

I'm needing a new routine to start up in July! Getting that set up now!

Tricia
 
I'm really enjoying reading what has worked for everybody......keep 'em coming!!! :) And thanks to all who have posted their success.
 
I try to avoid simple sugars, except the ones in fruit. I eat clean most of the time. Living in the city, I could probably go without formal exercise and maintain my weight, as I'm frequently bounding up subway stairs or racing down the street, but exercise is important for other things, like preventing osteoporosis and helping me to relax. I also love being strong and I love the look of muscle tone. But for weight loss, it's all about diet for me.
 
I'm finally FINALLY starting to see the scale move.

What I was doing: very healthy mostly raw vegan. STS alternating with cardio. low calories. was not able to lose weight

What I changed: I upped my calories to above my BMR/RMR. I try to stay in a <1000 calorie difference between what I eat and what I burn. I started wearing a GoWear fit to understand what I burn. Like the prior poster I was surprised by how many calories I was NOT burning on STS days. So I added a daily walk at lunch when I work and increased the cardio. I walk a lot on the weekends. Also increased my vigorous workouts. (I just read that vigorous workouts may help vision health :) )

I've now lost 6 lbs in 6 weeks INCLUDING vacation in the middle with some off-plan food. Since what I was doing wasn't working I'm pleased with some movement in the right direction. Crossing my fingers this continues. :cool:
 
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