I have IBS and acid reflux disease. How can I lose 20-40 lbs in 5 months?
You mentioned that you wanted to lose 20-40 pounds by October. I admire you for your desire to lose the weight. Hopefully you’re doing it for your health too, not just for your high school reunion. You need to, first of all, set realistic goals. 20-40 pounds is very ambitious in the amount of time you have. Safe weight loss happens about one to two pounds per week. According to that if you have about 16 weeks left then you could expect yourself realistically and safely to lose 16-32 pounds in the amount of time that you have. There are three key factors in weight loss. First of all motivation, which it sounds like you have that, and realistic goals. Set realistic goals that are going to help you stay focused and make sure that they’re measurable. For example, a lot of people say I’m going to exercise more. That’s great but what are you going to do to make sure that you exercise more. You could say, for example, that you’re going to go on a brisk walk for 30 minutes every day to start out your exercise regimen, that’s more measurable and attainable than just exercising more. Make sure you’ve got plenty of motivation, you set realistic goals, and then diet and exercise are going to play a huge part in it. Most women should eat about 1200-1400 calories a day if they’re trying to lose weight but this all depends on your current weight and height. I recommend that you get online and do some searches to figure out what your current body mass index is and according to that, that will help you decide what a healthy weight would be for you. Then there are some other calculators that help you determine how many calories you should consume a day if you’re trying to lose a certain amount of weight. For example, you can plug in your weight and height, you want to lose one to two pounds a week and it will tell you how many calories you should be eating. Tracking your calories helps so much because then you realize that you’re snacking on a lot of empty calories throughout the day, it helps you give up things that you weren’t necessarily even realizing that you were doing. Just make sure you fill your diet with good whole grains, lots of fruits and vegetables, a moderate amount of good fats, and lots of lean protein and lean dairy products. Those are all good parts of a balanced diet. You don’t want to go to extremes and cut healthy foods out of your diet completely. Just focus on portion size, watch your calories, and you should be good. Exercise, like I said, is another key component to this whole process. On average if you want to lose one to two pounds a week you’re probably going to have to exercise two and a half to five hours a week. You can break this up into half hour increments and do it multiple times during the day or you could do a one hour workout on most days of the week. Choose activities that are going to help you stay motivated. If you hate running, don’t run. Find something that you actually like to do. Most people find more success when they combine cardiovascular exercises with moderate strength training because if you build your lean muscle mass it makes your body’s metabolic rate higher. You’re burning even more calories at rest which we all love, you don’t have to work harder for those while you’re resting. If you need more advice be sure to talk to your doctor. It’s always a good idea to talk to your doctor before starting a weight loss program because they can make sure that your heart and lungs and all other systems of your body are ready to go because you’re going to stress them out, which is good for them. There are certain conditions that you need to be wary of so talk to your doctor about that if you have any concerns and good luck with it. If you have any other questions for me through the process feel free to ask them on our Facebook page at Facebook.com/IntermountainMoms and recommend us to your friends and family too.
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