Lose 4 kgs a month?

O

optimisticStar

New member
Hello,

I am a female weight 179lbs and height 5' 3" and age 27yrs. I started working out about 2 months back and lost 8lbs in 2 months. I do cardio for 90 mins and some strength exercise for 20-25 mins and my calorie limit is 1200 a day or sometimes I take in 1400/day.

I know people losing 8lbs/month and even my goal was the same when I started, but was shocked to see the results. I understand my body might have gained muscle weight, but still I don't see much difference in the shape or in the clothes I wear.

I am a vegetarian and below are my daily diet habits:

  • Morning Breakfast - 1% milk (8 ounces) + Kellogs Special K cereals + Protein powder(sometimes a week)
  • Pre-Lunch - Fruit/vegetable juice (8 ounces) OR homemade Yogurt + moong bean sprouts OR Coffee
  • Lunch - 2 Chapati's + some veggie curry.
  • Snacks - Cottage Cheese + nuts OR Fruits OR Oats + yogurt
  • Dinner - Boiled lentils OR 1% milk + Cereals OR Sphagetti with veggies.

I do have one cheat day a week where I eat ice-cream or some chocolates.

My plan is to lose 16-18 kgs more.

Please suggest what changes should I make in my diet or workout routine to lose 4kgs or something around 8lbs a month.
 
Losing 4 kg or 8 lbs in a week sounds rather unrealistic, especially at your weight. You should probably be shooting for about 1.5 - 2 lbs a week. People who lose 8 lbs a week are either much heavier than you are to start with (losing weight is easier the heavier you are), or they are using some sort of rather method of losing weight, like starving themselves.

I think your 8 lbs in 2 months sounds pretty good and healthy, and it will still get you the result you want in the end.
 
One thing that I would say is that it is well worth you weighing portions because if you guess at quantities it can mean that you eat more calories than you think... I know that I can eat a lot of calories with nuts if I am not very careful. Starchy carbs can also bring quite a lot of calories - so I am inclined to think that people often benefit from filling up on less starchy vegetables instead.

It can also sometimes be worth looking at the intensity of what you do and considering whether you are fit enough to be able to raise the intensity... A 90 minute walk at 2mph is not as effective as the same person walking for 90 minutes at 3mph... It is certainly worth pushing our limits to try to stretch ourselves and do more as we get fitter...

If you google H I I T you may find that you can raise the effectiveness of your cardio by incorporating little bursts of more intensive cardio among the cardio that you do...
 
It's good that you do keep one cheat day a week where you can treat yourself with food that you like is the best way that will help you stay motivated with your diet plan as at the end you are rewarding yourself with something good. It is important that your body has the taste of very thing so that it can adjust itself to every food you provide resulting in no weight gain in the future.

And best of luck with you weight loss goal you will definitely achieve it within no time as you diet plan rocks!!:hurray:
 
Hi there - I lost 15 pounds in a approx a month as well..just following some simple strategies and food tips, that really worked well for me. The challenge is to maintain that weight :). The key is to increase your metabolism and detox your liver naturally (some food types do it), which keeps the unwanted fat off. Couple this with some exercise..and you remain in the best shape !
 
exercise is always good, but to overdo can be a problem. the question is, what time of the day do you exercise? do you do lot of weights? cause some of those things can be a huge factor in your weightloss
 
3 lbs per week is normally considered the upper limit of healthy fat loss -- However this is of course a rough number.
There is a big difference between a 320 lb person trying to get down to 190 lbs --- and --- and 180 lb person trying to get to 140.

With that in mind -- all the info others have offered you distills down to the same facts ..
there are NO magic pills or secrets powders.

The same thing works today that has always worked even if people still keep looking and wasting $$$ on miracle products.

(1) Lean protein & complex carb diet
(2) Some resistance training 3X per week
(3) Some cardio 3X per week.

Find a good source that defines the programs and exercises and intensity in detail and YOU WILL lose weight -- I have never yet seen a case where this kind of approach does not help people.

Michael Spitzer - Author - FITNESS at 40, 50, 60 and Beyond
 
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