Thread: Hello All!
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Old 09-25-2012, 05:29 PM   #2 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Welcome Starry!
The best plan is the one that you can live with long term. Many of us take the view that this is not just a diet but a lifestyle change that we need to continue for the rest of our lives to be fit and healthy. Start by filling out your Fitday profile, if you haven't already, and setting a weight goal. That will help you with how much of a deficit you need to achieve daily to meet your goal. A pound of weight equates to roughly 3500 calories so if you eat 500 calories less per day then your body burns you will lose about 1 pound per week (500 x 7 days = 3500). If you have a calorie deficit of 1000 per day you will lose about 2 pounds per week (1000 x 7 = 7000).

When you achieve a calorie deficit your body will use your fat stores to make up the deficit but it will also convert some of your muscle. Since muscle fuels your metabolism the more you can maintain the better. You want more fat to be converted and minimal muscle. If you diet without exercise up to 75% of your weight loss could actually come from muscle and not fat. That is why I am a big proponent of weight/resistance training for men and especially women along with cardio workouts. There are lots of ways to work your muscles without steel weights or joining a gym like Body weight exercises and resistance bands.

Depending on your current physical condition just walking can be a great starter exercise. The point is to be more active and control your calories through smarter choices and portion control. Let us know if you have more questions.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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