I remember now, why I was successful in Dec. and Jan. for weight loss (approximately 10 lbs. each month). I was trying for about 300 calories per day intake.
I've taken some time this morning to go back over some basic numbers.
My RMR at my goal weight is 1075. At the lowest activity level, it raises to 1290. At my current weight it would 21.5 % higher, which really isn't many calories per day. (@ 200 calories or so)
I also checked on the difference between my 93 lb. calorie expenditure vs. my current weight in various exercise activities that I engage in regularly. The range was 20-25% higher...which amounts to 1-2 calories per minute higher in some of the more intense cardio, but pretty much the same in other activities.
So I'm going to continue using my goal weight of 93 lbs. as my standard for all figures.
I have 18 weeks until July 4th (goal date) to reach the 100 lbs. mark. At this goal, I need to lose 2.5 lbs. per week.
I've scheduled a weekly workout plan to take .5 lbs. off per week, with the remaining coming from restricted caloric intake, which would be an additional deficit of 1000 calories per day, so...
Daily caloric limit = 300
Workout plan =
lifting weights 25 sets of 25, 3 x's per week
25 minutes stretching 6 days per week
Running a total of 12.5 miles per week, various distances each day (total of 50 miles per month)
10 minutes on the stair stepper 2 x's per week
20 minutes on stationary bike 2 x's per week
If I eat over 300 calories in a day, I can use the elliptical here at home to compensate. Weekends could be tricky, since hubby is home, and my family always wants us to go out with them.
We still are in a shortage of funds for grocery shopping. This makes the next 7 days (until payday) difficult, however I am going to do my best.
At least know why I didn't lose much in February now--by the numbers. It all makes sense.
I'm a bit concerned at this schedule/plan. I know I can do it...but will I?
I soooo want to be 100 lbs. by July 4th. Let's see if my actions can prove it !!!
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2 comments:
You're so logical!! This is probably just a plateau for now, something will change and then 3-4lbs off straight away!!
I used to try to make plans like that, except that that kind of science isn't exact as the human body isn't exactly predictable... Lately I've just figure out what weight I need to be out each week, and if I'm not getting close enough fast enough, I do something different.
But let us know if this one works out and good luck chica!
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