My Weight Loss History in a Nutshell:
At 16, I lost 30 lbs in 4 months on Atkins. At 5'4"ish I went from 165 to 135 lbs. I was done with Atkins (FOREVER!) and switched to low calorie, started to exercise, and got down to 125 lbs. I'm now 21, and have been up and down (settling between 135 and 145) for a few years. I'd like to get back to 130 lbs, tone up a bit, and improve my confidence and energy level before swimsuit season.
Weight: 143 lbs.
Pants Size: Between a 7 and a 9, depending on the brand (US sizes)
Goal 1: 138 lbs by 3/18/11 (4 weeks)
Goal 2: 133 lbs by 4/25/11 (8 weeks)
Goal 3: 130 lbs by 5/23/11 (12 weeks)
Awful, awful, awful. I love to eat. It's what I do when I'm happy, sad, and bored. And I don't turn to celery sticks, to say the least. And if I'm in a dieting phase (which usually lasts less than a week), I'll force myself to exercise, but it rarely happens otherwise.
I work from 10 to 5 and go to school from 6 to 9 Mon-Thurs. I work 10 to 6 with no school on Fri. I am off of work and school on weekends. I also have to fit in homework, studying, and, of course, sleeping in order to function.
Please cut me some slack on this one. I have a very busy schedule and I know if I'm not realistic in my plan, I'll fail once again. I know some of the things I mention won't be perfect or ideal, which is why I set my goals far apart with little weight loss. I'd like to lose it, keep it off, and learn to eat better for good.
My Food Plan
- 1200-1400 calories per day, 5+ bottles of water daily
Breakfast Example [around 400 cal]:
2 pieces whole grain bread (100 cal each) with almond butter (190 per 2 tbsp) and a yoplait light yogurn (100 cal)
Lunch Example [around 340 cal]:
DiGiorno 200 calorie frozen pizza (200 cal) OR Lean Cuisine meal (250-360 cal), Mandarin Orange Fruit Cup w/ No Sugar Added (40 cal)
Dinner Example [around 550 cal]:
1 cup pasta dish with tuna and/or spinach (400 cal), handful of baby carrots dipped in light ranch (150 cal)
My Exercise Plan
- A more structured plan (below) along with staying more active on weekends, ie. taking more walks, outdoor activities, etc.
1 mile power walk on treadmill w/ 1lb weights [M-F]
100 crunches [M-F]
Combination of squats, lunges, and arm workouts with dumbells [M,W,F]
I have long, tiring weeks, so on weekends I generally allow myself to relax and not be so strict on my diet. I won't be going crazy, but I may have a meal or two out or something cooked at home that will exceed my 1400 calorie allowance.
I'm looking at 1 lb a week for 8 weeks and less than that (anticipated) for 4 weeks. If I stick to this plan, are my goals realistic? Any input would be great.