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Old 04-17-2010, 07:19 PM   #4 (permalink)
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almeeker's Avatar
Join Date: Mar 2010
Location: Michigan
Posts: 3,742
Default "Recipe" for ladies over 40

I'm 41 and have recently found a really good recipe that works for me, I've lost 63 pounds since October, 57 of that since Christmas. Here is the basic recipe:

1 hour of hard cardio, or 1 1/2 hours of a lower burning workout (my target is 800 cal/workout)
2 servings of whole grain, low-cal, low-fat carbs (usually 150-250 calories total)
3 servings of fresh or fresh frozen fruit
4 servings of low-fat, low cal protein (at least one of them dairy)
5-8 servings of vegetables, either fresh or prepared from fresh
9 glasses of water minimum
10,000 steps on my pedometer

I try and keep my calorie pie chart at 45-35-20 (carbs, proteins, fats), but it varies. If my carbs are too high I eat either tuna, fat free Greek yogurt or a low fat protein shake to balance it out. I used to keep my calories around 1200-1400, but decided that might be low enough to put me in conservation mode, so I've upped it to 1400-1600 which seems to have helped. I also try and get 15-20 minutes/day in strengthening exercises. I've noticed that I always drop weight when my proteins are in line for more than a couple of days, but if the carbs get out of hand, I stall for days on end.
Starting weight: 244.6 lbs. 10/01/09
Pounds lost: 80.6 lbs
Current weight: 164 lbs
Goal weight: 120 lbs
Weight to go: 44 lbs
Goal Date: 1/1/13

Last edited by VitoVino; 02-08-2012 at 03:20 PM. Reason: added title
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