I am currently 40 years old - female. I am 5' 5" and weight 195 lbs. Medium frame. Up until the age of 35 I have never had a weight problem. I always stayed under about 135. So now I have 60 lbs to lose and don't know where to start. Please don't say work out 7 days a week and drop your calorie intake to 1200 calories a day. I need something more realistic to start with and ease my way into a healthier lifestyle. Currently I am a professional with a demanding job. But I typically only work about 40 hrs a week - however it is non stop when I am at the office. So by the time I get home I am exhausted and just want to eat and crawl into bed and watch TV. I know that I drink a lot of calories via soft drinks. But once again - when I get stressed that what I go for. A sugary drink. I plugged in all of my info on this site when I signed up and according to this site it will take me to April 2013 (practically a year) before I can lose 60 lbs. A year?? Any guidance is appreciated because I just can't stand being this way anymore.
I am 35 and 192lbs. I work in an office too and I know how it feels to be mentally and physically drained.
I walk on my treadmill for 40 to 45 minutes a day. I usually do 2 to 2.5 miles. I am not able to run or jog so walking is it.
I eat about 1700 calories a day. Sometimes I eat more - sometimes less.
I tried the gung ho thing and it back fired so I am one to say ease into it so you don't get frazzled.
Start by reducing your sodas and walking 15 minutes at a time. Then proceed from there.
E-mail me if you need support
I would try to get your diet in check first and ease yourself into it. Try brewing tea and drinking that instead of soda.
Also, try working out on the weekends.
So what is a reasonable time frame to expect to lose 60 lbs? I think 1 year (like CC suggests) is too long. Thoughts?
Weight loss starts with control of your diet. You have a BMR of 1,920. You could start by making 1,900 / 2,000 range as your target. Replacing empty calories like "sugary drinks" with healthy foods.
What is a BMR?
Max weight loss target would be 1% of body weight per week. More doable n sustainable 2/3 of max. So you calculate based on present weight, target weight, target weight loss per week.
Do not be in a rush. As they say you did not put it on overnight. You won't lose it overnight.
Basal Metabolic Rate. BMR by definition is the average amount of calories a person of your stats. Gender, hight, weight n age would burn in a day to stay in bedwhole day.
Here is where I would start. Try not to drink any calories (your body doesn't really think of them as food). Increase physical activity, even standing while you talk on the phone will help.
Record what you eat, even if just for a few days. Buy a pedometer and start recording your daily steps. Once you have several days of food logs, you can probably get an idea of where you could cut back.
It seems like forever - I know, but it's realistic, a little more than 1 lb per week. You will have ups and downs along the way. It's most likely based on what you entered, and you said not much calorie reduction or working out to start. I did the same, but that's how it calculated out for me too. (still haven't started working out, just lowered calories for now - week 9) Slower is working for me - better than the quick fix. It's like slowly kissing each pound GOOD-BYE forever! Good luck!
Start with small changes that you'll be able to maintain. For example, swap out some soft drinks with seltzer or water. Try doing a brief exercise routine (10-15 min) a few days a week. Make small changes in your eating habits: a salad twice a week with low fat dressing, add veggies to your dinner, etc.
A year is actually very realistic: I started in Jan, and have only lost 12lbs (with 16lbs to go) due to falling off the wagon, tossing in the towel because of frustration, picking myself up and starting over ...