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HELP! How did you do it-EXACTLY...

I currently am at around 129.0 lbs and would love to get down to around 118.0 lbs or so but I want to be fit and toned. Can any of the women on here who have made such a wonderful feat give me their detailed workout schedule and routine? I also want to hear about your weekly diet and if this can be accomplished while still eating at restaurants maybe once a week. How long did it take you to do this?

Thu. May 14, 4:20pm

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How tall are you? Are you small or big-boned? What are you currently doing for exercise? I'm sure you will get a lot of responses, but more information about what you are currently doing will help to give you suggestions.

Thursday, May 14, 2009, 5:23 PM

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I am curious about this as well and would appreciate if women would include ages with their responses.

Thursday, May 14, 2009, 5:31 PM

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Went from 135 to 115, I'm 5'2" and I've kept it off.

1) Figured out my BMR and used that as my general daily calorie limit. It was around 1200-1350 calories day, some days I ate a tad more, some days a tad less. That netted me a consistent 1.2-1.8 pound a week loss.

2) I ate out at least once a week. I opted for a glass of wine over the bread basket, if I ordered an entree I only ate about 1/3 or 1/2 of it and always ate all the vegetables; or I ordered a salad and appetizer (nothing fried or drenched in cheese or butter - made relatively good choices.) Since I never really knew the calories of anything, even it was a 'healthful' choice, I budgeted that day to make sure I had some extra calories to spare. If I was going somewhere that posted the calories I did my homework first.

3) I worked out 4-6 days a week,averaging about an hour a day. Minimum, I did 4 days of strength training, alternating upper and lower body or front and back of the body, with about 15-20 minutes of just cardio before or after. Other days I did power walks or just cardio. Now I would recommend Jillian Michaels - Making the Cut for GREAT workout routines that incorporates strength and cardio.

4) I budgeted my calories to allow me to eat whatever I wanted, but b/c I wanted bang for my buck, I naturally ate better foods - less processed junk, limited liquid calories, and ate more fruits and vegetables. I also made sure to eat some kind of protein with every meal or snack (low fat dairy, hard boiled eggs, nuts, etc.)

HTH

Getting the food portions and calories under control was THE biggest factor for me. Being relatively small with little weight to lose in the first place, every calorie counts and if I don't pay attention it's very easy for me to eat just enough to keep me in maintenance mode.

Thursday, May 14, 2009, 6:43 PM

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6:43 again...

It took me about 3 months to get it off.

Thursday, May 14, 2009, 6:51 PM

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OP here

I am the OP and in regards to more information...I am about 5 ft 5 inches and small boned. I drink water all day except for one glass of tea at dinner with my family and on weekends I might have one glass of 2% milk with breakfast. I have been eating only fruit for breakfast through the week and then a Healthy Choice steamer meal for lunch at work. My afternoon snack is usually either a Special K bar, 100 calorie snack pack, or tortilla chips and salsa. I have been cutting back on portion sizes at dinner but it is very hard to stay away from the fried country food I fix for my family. We tend to eat out (Logans, O'Charley's, Longhorn Steakhouse, etc.) at least once a week (on weekends) and my husband brings me lunch every Friday to work (today I am having chinese and splitting the meal with a co-worker). My workout routine seems to have slowed down recenlty. Now I walk 20 min at work (mon-thurs) and try to get in a few days of either a jogging workout program on my treadmill, yoga or other workout DVD, or strength training with my own weights and exercise ball...HELP!

Friday, May 15, 2009, 12:12 PM

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OP - what do you feel you need help with the most? Are you looking for ways to continue eating fried foods and eating out at those restaurants and still lose weight? It can be done, but it is much, much tougher. Those chain restaurants, in particular, are calorie nightmares. Do some research at calorie websites and see if you can track down your favorite menu choices. Typical dishes contain at least 1,000 calories and even more mg of sodium.

I think you might benefit from eating more real food. The 100 calorie snack packs are great for controlled portions and I'm not one to say ban them completely, but they aren't real food = less satisfying in the long run.

I would add some kind of protein in the morning, for a heartier breakfast, and if you really want to lose the weight...it's really, really hard to find a place for those high calorie, fried foods on a regular basis. The Chinese meal you shared still probably had 600+ calories and a million mg of sodium and, as I mentioned, those chain restauarants are calorie nightmares.

Link

Friday, May 15, 2009, 3:34 PM

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I'm not the OP but I have a question for 6:43. I have the working out part down pretty well but calories and portion control continue to be a struggle. How serious did you get? Were you using a scale? Any helpful mind tricks? Your last sentence rang true to me. I am totally in maintenance mode and can't seem to push myself to the next level.

Friday, May 15, 2009, 3:42 PM

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I completely agree with 3:34. So going back to what 3:34 said, I think what might help you is to incorporate the tips in the Abs Diet. It's actually a fairly simple diet. It's just about incorporating clean, so-called fat fighting foods like peanut butter (natural of course), whole grains, protein, healthy fats, produce, etc. Eating whole, high fiber foods is what will help you feel full longer. Need to add more substance to your breakfasts (not just fruit), a non-processed lunch (chicken salads, for example), and it's best to eat snacks that are more filling and nutritious than a 100 calorie pack. You can still eat out once a week of course but just choose wisely.

According to your current weight and height, you don't exacty need to lose weight. What I really think you should do (in addition to eating a clean diet) is to focus on weight training to build lean muscle. This will eventually decrease your body fat and make you look lean and toned.

Friday, May 15, 2009, 4:11 PM

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6:43 here...

To lose that weight I did have to be diligent. And for some foods I simply HAVE to rely on food scales and measuring cups b/c eyeballing portions = calorie disaster for me. Things like pasta, boxed snacks, nuts, meat - things that aren't neatly packaged with the calorie amounts listed! I also found that was the best way to continue to eat some of my favorite snacks and desserts while losing all the weight. Without it, my handfuls of crackers would be 360 calories instead of 160. Or my pasta serving would be 5 oz instead of 2 oz., etc.

As far as mind tricks - clearly better (real) food usually equals more food. And more food on a smaller plate makes us think we're eating LOTS of food! And, visually, seeing more food helps us feel more satisfied with our meal (which research validates.) Counting calories also helped me budget my calories b/c I did NOT want to blow a lot of calories on junk - I wanted quantity, which often upped the quality of my food!!

Here's what I know about me - if I don't measure it or keep track of my calories as I'm eating them - I'll overeat. And I don't mean I'll be stuffed or even feel slightly full - I'll eat just enough to put me over the weight loss threshold. On days where I think "I haven't eaten that much today..." Invariably, when I go back and add it up - I'm always hundreds of calories ahead of my calorie schedule for the day.

Some people hate the idea of measuring and weighing...to me it's simply a matter of knowing how much I'm eating. I clearly can't rely on my 'eyeballing' skills and rather than guess, I'd just rather know!

HTH

Saturday, May 16, 2009, 8:38 AM

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Thank you 6:43. That was helpful.

Saturday, May 16, 2009, 9:01 AM

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