Need to Lose 30 More Lbs!

I needed to mix up my workout routine so I recently signed up for Jazzercise. Its fun to good music and a great workout.

I don't see weight training in your list of good things you do (the list looks good!).

One caution - you mention the places where you want to lose weight. Bad news: you can't 'spot reduce'. Good news: adding strength training will help turn your body into a 24-7 fat burning machine, even while at rest.

You say you don't have time for a major workout, and that's okay. You can 'strength train' at home without any equipment if you're just starting out. Squats and lunges that use your body weight are awesome. While they won't spot reduce the fat in your lower body, they will tighten and tone your glutes, hamstrings, quadriceps, and calves. To round out your lower body workouts, you can do calf raises on a step and then do leg lifts on both sides. For the upper body, do pushups (if you can't do full pushups, start on a wall and then graduate to pushups on your knees, then full ones) for the pectorals and the triceps. For additional armwork, find household items that weight a few pounds and can be hand-held to do bicep curls, tricep extensions, and shoulder presses (I bet your kids have a toy that would work just fine). You can also do abdominal work - a variety of crunches - but make sure you balance that with lower back exercises like supermans, etc.

The walking for cardio is awesome - keep it up but try to switch it up. For example if you're walking at a steady pace for 30 minutes, turn the workout into an interval workout. In other words, warm up at your normal pace for 5 minutes and then really haul butt for 2 minutes. Back to normal pace for 5 minutes and haul butt again for 2 minutes. Have fun with changing your pace. If you're using a stroller that's even better! Make pushing the stroller even more difficult by throwing a few heavy items in the basket on the bottom and you'll have to work harder to push it. You could also turn your walk into a circuit workout - walk five minutes, then stop and do a minute of jumping jacks, high knees, running in place as fast as you can, mountain climbers, jump rope - anything that increases your intensity. Get creative any have fun!

For nutrition, if you're not eating 5 smaller meals per day, that will help. Keep up the great work on the hydration, but do more water than the tea (unless the tea is decaf). If you're not logging what you're eating, get a free account at www.sparkpeople.com to first of all find out how many calories per day you should be consuming and then secondly, to keep track of your calories and help 'keep you honest'. Most importantly, however, don't get caught in the 'cutting back on food' trap. When you don't eat enough calories per day your inner cavegirl will kick in and start hoarding calories, thinking the body is being starved, and you won't lose any weight. You MUST eat in order to lose weight, it's just a matter of finding the right things to eat and jump-start your metabolism!

Good luck - I'm so happy to see in your last line that you're not looking for junk, uh I mean, supplements, shakes or bars! Stay far, far, away from gimmicky programs, including the pills and OTC products. Yes, they'll work but the minute you go off of them, the weight comes right back on.

N.,
I own a company specializing in fitness for moms and moms-to-be (www.bigbellyfitness.net). All of our participants are busy moms who who don't have time to waste. So, we are experts in getting the most out of our fitness routines and nutrition.
It sounds like you've hit a plateau in your exercise routine that needs a little "jump-start". Walking is terrific, but you also need to mix it up a little and add some resistance work. It doesn't have to be a time consuming, major workout to get results. Get some resistance bands and take them on the walk with you. Alternate bursts of fast-walking, very fast walking, almost running, with bouts of resistance exercises. You can also incorporate things into your everyday activities. For example, I have moms in my programs who do 'wall-sits' as part of their morning routines while brushing their teeth.
Also, we recommend getting 5-9 servings of fruit and vegetables and 3 servings of protein per day along with 64oz of water to ensure your getting the optimal nutrition as 'fuel'...not supplements or other synthetic forms of nutrition. We also recommend keeping dairy and refined carbohydrates to a minimum (none of possible, but we're realistic).
Using food as fuel and exercise as your stress-release will really help you get through this tough time. You will feel better and your kids will reap the rewards of a healthy, happy mom. Good luck and feel free to contact me if you would like some additional help. I have some quick little workouts you can do with no equipment that are fun and can give you the burst of energy you need.

2 things - First, I think it's time for you to step up your workout. You've done a GREAT job so far, so congrats on that! But now it's time for something even more intense. Lifting weights and doing cardio at least 3 days a week would really be beneficial.

Also, your diet. Lot of lean protein such as chicken and fish, whole grains and fruits and veggies. Cut carbs, sugar, processed food and alcohol. I did the Atkins diet in the past and lost 20 lbs in 2 weeks so it does work but you eat nothing but protein which is a lot for anyone. Morning, noon and night it's nothing but meat and cheese. Something that's very similar but much healthier is the South Beach Diet. Similar principle of eating nothing but protein for the first 2 weeks but then you start incorporating healthy carbs back in such as brown rice, whole wheat pasta, steamed veggies. That actually teaches you how to eat and not just a way to lose weight so I do highly recommend that book.

The main thing that you already have is the motivation. Now it's time to get serious about stepping it up. First thing you need to do is go to the pantry with the garbage can and throw out anything tempting. Cookies, crackers, chips, anything you go to for comfort. And when you grocery shop, this is a great way to make sure you're on the right track - look at your cart and you should only see fresh food and lean meats. Meaning things that go into your fridge or freezer and not things that come in boxes or bags and go into your pantry. That is a great way to judge how you're shopping and eating. Should see lots of colors - green peppers, red apples, orange carrots, etc.

N.,
South Beach diet has helped me a whole lot. It's not hard-core. The doc who wrote the book is the cardiologist who invented the CT scan! Anyway, he recently updated it, it's called South Beach Supercharged. And it includes info about interval training. Consider checking it out at the library to see what you think. It really powers off the weight in the beginning then slows to a steady loss after 2 weeks that are a bit intense. But you don't have to do that initial phase & could just do phase 2, which is what I've been doing & have lost 15 lbs this month! The only exercise I do is walking and not hard-core because my toddler walks with me. No stroller for that little hulk!

Good luck to you!
D.

Hi N.,

You're doing a fantastic job! Losing 30lbs is an amazing accomplishment, and make sure you always keep that in sight.

My husband and I own a personal training studio in Lakemoor, and if there's one thing I've learned about weight loss, it's that it is 100% tied to the QUALITY of the food you're eating. If you're eating right, the quantity of food you're consuming won't matter as much.

Here are my recommendations to kick start your weight loss again:
1. Eliminate Grains
2. Eliminate Dairy
3. Eliminate Sugar

If there's one thing grains and dairy are good at, it's making things grow. Take a look at milk...it's incredibly calorie dense and high in protein, so it's good for making infants grow. We are the only mammals to consume the milk of other mammals, and consume it beyond infancy. You don't need milk for calcium, because there's plenty of calcium in broccoli, grass fed beef and fruit.

As for grains, I always use the example of cattle. They're grazing out in the fields, eating grass, but they're not growing fast enough. What do the farmers do? Bring them into the barn and feed them GRAINS.

Keep up the brisk walks; I'm sure you're quite the sight with all those babies! Focus on eliminating those 3 things from your diet for 30 days. I'd be surprised if the last 30lbs weren't gone in 90 days or less.

Hi,

Just want to say Good for you! Also, I would suggest don't look at the end goal (30lbs) when you are starting off. I would suggest starting small and say I want to lose 3-5lbs within the next 2 weeks. When you manage to do that in the time frame, you will feel motivated to do more. You could start running a bit in addition to your walking. That really does help. I wouldn't try and do too many exercise routines at one time. Start slow and keep adding to what you are doing. Good luck to you and I hope you accomplish what you want!!!

N.,

I hope you are doing well with your weight loss. I have been there for so long (20+ years). Recently, my sister turned me on to a product with acai in it. think I spelled it right. I know it sounds scammy, but it worked great to take the initial weight off with little diet modification. Then, when I was thinner, I was able to have the confidence to modify my diet as the other members posted above. Have a look at it and good luck!! Hope this helps.

http://profitroi.go2jump.org/SHV

Try phentramine....i know several people on this miracle pill that has lost those extra hard to lose pounds or for those that need to see the weight fall off faster to be motivated.....my sis has been on it for 2 months & has went down 2 pant sizes from a 10 to an 8.....she works at a hospital & the nurses congratulated a Dr for losing weight so quickly after having a baby & the Dr admitted that she was on this for quick results.....i know 6 people on this & no one has had side effects.....i have been on some medication & gained 15 pds in 4 months, i will be having surgery in a few weeks & can stop the medication & will be taking this for fast results.......i am sure there will be lots of criticism about this but to each his own.....life is hectic & i would love to have a personal trainer instead but its not in the budget so do your homework on this & see if its for you.....if you want more info send me a private message & best of luck with your divorce.

N., check out www.c4weightloss.com. It is a program with four great products that work together to target the core area. The best part is that you just incorporate Core 4 into your lifestyle and you can lose weight. I have lost 10 pounds and my husband has lost 16! We love this program! email me at ____@____.com if you have any questions and keep it up!
B.

Hi N.! Sounds like you have hit a plateau and need to add something more challenging. Try Jillian Michaels 30 Day Shred DVD. She's the woman trainer from the biggest loser show. The DVD has three different workouts all 20 minutes long, so you can work it into your already busy day. It is a really good workout and you actually tone your body. The 3rd level still kicks my butt! IF you have Comcast, I think they might still have her workout ON DEMAND so you can try it before buying it. You're doing a great job with your eating. It's a pain to count fat & calories, but you might want to start a food journal to track what you have eaten and then you can cut out any junk that sneaks in during the day. I know there are a lot of websites that can help figure out how many calories & fat you should be eating a day. You're definitely motivated to do it and you can! Good luck!

N.,

I know you said it is hard for you to do a workout right now but I would suggest you go visit www.bigbellyfitness.net. There is a stroller class that meets from 9-10 in 4 different areas. It is a lot of fun, a great workout and a great way to meet a lot of new friends both mommy and children. This class not only helps with the physcially part of you but the internal. If you have a chance go to the website and check it. Also, be sure to read the testimonials. The first class is free so why not.