Question: I have been on a program for about 45 days. I’ve lost barely five pounds. My body feels better but I want quicker results. I’m now doing 30 minutes of walking, biking, or other aerobic stuff with 15-20 minutes of light weight lifting. I keep telling myself that no matter what the scale says, I do feel better. But I am about 35 pounds away from my target weight. What am I doing wrong?
Answer: You are not doing anything wrong as far as exercise is concerned. You didn’t mention your diet. What are you eating and have you reduced your caloric intake? You didn’t mention your size, height or weight. Five pounds in 45 days is not bad, albeit slower than the maximum two pounds a week targeted by most healthy reduced-calorie diets.
For quicker results, examine your diet. Reduce your calories to about 1,200 a day. Be sure to include plenty of fresh fruits, vegetables and whole grains. Eat smaller meals more frequently. Avoid processed foods and desserts and limit protein to about three to six ounces a day. Step up your aerobics to 45 minutes and ultimately to an hour at least four times a week. Increase the intensity of your exercise. When you do strength training, take just 30-second breaks between sets and increase your weights and repetitions gradually.
Give yourself a pat on the back for getting on a fitness routine and for losing five pounds. Rome wasn’t built in a day, neither was your weight put on in a day. Be patient. Modify your routines as suggested and think of your fitness journey as a life-long project, not a “get-fit-temporary-fix”.
Check our Home Page for more health tips on exercise and weight loss and just plain healthy living. And let us know how you’re doing. Good luck.
The SJ Wellness Center Staff
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