Expert: Daphne E Brown MS CPRP - 5/22/2003

Question
Hello,
I weigh more or less about 137 lb which for my height is considered a lot overweight. My goal is to lose 25lb. I would like to accomplish that within approximately a month, and I know it would take a lot of work to do so, but I am willing to and would fully commit myself. Now my question is, how can I reach my goal within a month? What foods would be best to currently cut out of my diet and which ones would be the most beneficial? Also how much exercise would be appropriate to get daily? Since I do not own any exercise equipment, I get my exercise from walking/jogging mostly. How much would I have to walk do you think in terms of miles/kilometers? I know it is probably hard to accumulate these figures, but I would just like an approximation if that is alright. Like say I eat 3 regular sized food portions a day, of all sorts and have no health problems. I hope you can help me.
Thank you very much,
Stephanie

Answer
Hi Stephanie****Suggestions offered here may or may not help you in your specific situation.  Please consult with your physician before adding or changing your exercise/fitness/nutritions regimens****


Hi Stephanie.
Congratulations on pursuing a healthier lifestyle.  You have not given me many details about yourself such as
1) your current fitness level
2) if your eating habits are nutritionally/calorically balanced
3) your age
4) if you participate in any other exercise, such as resistance/weight training, stretching, other cardiovascular training
5) how often you you walk? for how many minutes? do you train in your target heart range?
6) what is your body type?  stocky? long limbs? softer, non-muscular figure?
7)do you have your overall fitness/health goals, not just how many pounds you want to lose?


As you can see, many factors can lead me to give you many different suggestions for the your questions.   

Most fitness experts agree that losing 1-2 pounds per week is safest amount of weight to lose.  Usually when you begin a weight loss regimen, the first week or two, you lose a lot of water and some muscle.  With the right combination of nutrition/exercise modification, your body will start to utilize the excess stored energy, otherwise known as body fat/adipose tissue.  You may start to gain muscle tissue and your "weight loss" will begin to slow down.

For example, I have a client who was frustrated that she could not lose weight.  I measured around her waist, abdomen and hips.  I also measured to find her percent body fat.  Upon examining her physical structure, we both realized that she could not focus on weight.  After two months of a slight nutritional change and an intense cardiovascular and resistance training routine, she only lost 5 pounds.  But guess what?     She lost several inches in her waist and hips and her body fat went from 27% to 18% - she went from size 12 to a size 6-8!

I would suggest that in order to maximize your time figuring out a nutritional and exercise plan that's best for you, you hire a exercise specialist who is knowledgable in nutrition, even if only for one or two visits.  You and this person can sit down and hash out all of your concerns, maybe do measurements and a bodyfat test on you.  You can always go back every once in a while for remeasurements and a "tune-up" to your routine.

Feel free to write again if you have another question.  
Make sure you give me detailed information so that I can give you the most appropriate answer that suits your needs, especially since I can't be there to work with you in person.  Check with other allexperts to see if they can help you better.

Here's a great website http://www.acsm.org/health%2Bfitness/index.htm
Make sure you click on the links and read the information carefully

;-)


Take care and hang in there!!


Daphne