Ritzy, here is some information on Body for Life (the original) explanation of how to do interval training. This probably would be pretty helpful to your treadmill workouts.

http://www.bodyforlife.com/exercise/cardiotraining.asp

You can also look up other information on High Intensity Interval Training (or HIIT).

I just did an interval workout today-Gin Miller's Simply Interval-she's such a great instructor!!!! I don't use a step and follow the lower impact modifications. When I lose more weight I'll try it with a step-now it would just kill my knees.

Sherry

Thanks, Sexyrevealed and nelie! I appreciate your help SOOO much! Thanks for that great link! Hopefully this is the key to getting me going a little faster (though I know this isn't a marathon, I just want a LITTLE more out of my efforts all week than just 1 lb week after week! )

That's a great idea! I do something similar. If I don't have access to a treadmill, this is what I do. For me, about 2,500 steps is one mile. So I take 25 rubber bands, and each rubber band represents 100 steps. I wear all the rubber bands on one wrist, start walking/jogging in place until I've got 100 steps, then slide the rubber band to the other wrist. By the time all the rubber bands have moved to the other side, I'll have completed a mile.

Dawn if you like your rubber band method you may like a pedometer, It sounds like something you might benefit from. I know I do. I have one and I absolutely love it. I love seeing that thing move UP. I always add a few extra steps to whatever I am doing just to see this happen and therefore of course burn extra calories. I find it VERY motivating.

I believe some people are more sensitive to carbohydrates than others. I know that I am. Even good carbohydates can cause a problem at the scale for me so I limit my carb eating to fruit and veggies and maybe a little Fiber One on my cottage cheese with fruit. You might try eating more protein and less carbs while you increase your exercise intensity and add weights. Adding weight training definitely helped my metabolism.

Good luck with whatever strategy you try! And if you change everything up and still only lose a pound, please don't get frustrated. Persistence really is the key to getting to your goal. All those one-pound losses eventually add up to a smaller, healthier you.

Robin, which one do you recommend? I'm a bit wary of pedometers since they count steps at the slightest movement. But then again, I've only used a cheaper variety (one I got from McDonalds that they were giving away with their salads, lol).

Dawn mine measures miles, not steps. I had to measure my steps and program it to fit me. I bought it at Modells and they had several different models to choose from. I don't think it is 100% accurate. But it doesn't need to be IMO. Nothing drastic will happen to me if it's not totally on the money. It is just another little trick/motivator for me. I don't have the original packaging handy. It says Sportline on it. I'm not sure if that's the company name or what have you. I believe it was around $15.00.

Ritzy, you have already gotten some great advice here.. just wanted to share that we started on the same day and we have lost the exact same amount of weight, so I hear you loud and clear!

Dawn2Dusk: What a neat idea! I too have a pedometer and don't use the thing! I guess it never occurred to me to use it. Guess I will think twice about it now, huh. Thanks for sharing!

Robin: You once again come through with terrific advice and tips! Thanks again!!

Dana: How cool is that!? I'm glad to know I'm not rowing this little canoe by myself (I knew I wasn't with 3FC onboard, but when someone has a little more in common it is just neat). Thanks so much for posting. I wish you GREAT success on the 'weigh' down!

I've managed to get through 6 months of what I consider slow loses by doing exactly what you did here - I talked (typed) about it! Whether it is here, one of the other weight loss sites I use or on my blog - I type from here to high heaven! Unlike you, I actually whine and have rip roaring pity parties!!! And then I get mad - mad enough not to let my slow loses get in the way of reaching my goal!! As a result, in the 6 months I've only gone over my daily maximum calorie intake (which is 1500) 3 times - all 3 times were planned. And I only went over by 100-300 calories those 3 days. In the 6 month, I got in at least 7 hours of exercise every week but one. No, my scale isn’t dropping pounds left and right as a result of all my typing. But I think that all the typing has kept me focused enough to keep the scale going in the right direction.

Hang in there! You’ve been given some great advice on what to do to shake things up so given them a try – it can’t hurt and there’s a good chance that it will help!

Thanks, Melissa! I will definitely be putting this advice to work (in fact, my supper was a product of the advice given here) and I will post a follow-up post on how it goes when I have given it a few weeks to turn me around.

Thanks again, and here's wishing you continued success! You have done great so far!! What an inspiration!