Expert: Linda Erwin, M.S. - 4/28/2005

Question
I'm a 29 year old male, about 5'8" who currently weighs 175 lbs.  I'd like to lose at least 20 lbs this season.  I do watch what I eat and don't indulge in donuts and pizza or any fast food.  I do like to eat a bran muffin and mix a vodka cocktail before dinner, but I don't smoke.  I also lift weights and run the treadmill for half an hour 3 times a week.  I do wonder if working out too hard and running too fast gets in the way of my weight loss goals.  Is there a target heart rate I should focus on while exercising?  Or does real weight loss come from really pushing myself (without injury of course)?  How else should I modify my diet?  I thank you for your help.  

Answer
Hi Augusto,
It sounds like you have a pretty healthy lifestyle.  To lose weight you are going to have to increase your cardio on the treadmill from 30 minutes to a minimum of 45-60 minutes 4-5 times per week.  It's all about calorie expenditure, eating low fat foods and whole grains, fruits and vegetables, low fat proteins.  Weight lifting is also great because you do want to build muscle or lean body mass which burns more calories at rest.  Make sure you drink at least 8 glasses of water and keep sugar to a minimum.  Stretching is also very important if you are going to increase your intensity and workouts.  Stay in the aerobic zone which means that you can keep your pace while running and talk at the same time.  Don't try to lose the weight too fast.  1-3 lbs per week is adequate.
Good luck!
Linda