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Got 4 Months to Lose 15 Pounds & Tone... HELP...

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Free Calorie Counter, Diet & Exercise Journal - MyFitnessPal.com This site has been a LIFE-SAVER!!!! You can create a plan for yourself, and add your food intake, and excercise you do. You can tell it if you want to lose 1 lb a week or 2. Plus, it's a forum like this wonderful site! I have already lost 5 lbs and started a little over a week ago. It's amazing how far a little website can go! I really had nooo idea how much I was over eating until now. Just remember to eat small frequent meals, drink LOTS of water, and excercise CONSISTENTLY! That's the key :)
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What's perfect for a backless dress is to do push-ups!!!

When I need to tone up my upper body I will do push-ups everyday and seriously I can see a difference!

I just do 10 "girl" push-ups (on my knees or with one of those large exercise balls) maybe more if I can, but not necessary.

Of course you must incorporate some sort of cardio (walk,run,swim) too! I find that exercising in the morning is the best time. Esp before breakfast. (your body will burn stored fat)

You have PLENTY of time!!!!

I'm sure you will look fabulous!!!


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Ok I dropped 5 in a week just by cutting out junk snacks, soda, candy, and the extra foods that make us feel good. try drinking more water only water and cutting back on food intake. eat smaller portions 5 small meals instead of 3 large meals. Example eat have a subway for lunch and the other have a little later.

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You can totally loose that weight.


I also joined WW and lost 8lbs in 3 weeks, I really like the online tools.


Drink lots and lots of water and cut out white foods.


It is hard to loose weight in one area so you can do upper body work but cardio should really help. I really like to run and spin rocks in 45 min I typically burn 600 calories.

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RUN RUN RUN...I need to tell myself this...but I know cardio is the cure to loosing weight. If you are familiar with strength training...Lateral Pull Downs with leight weights would be excellent for you. Military Press is a good one for your shoulder area and your traps... Lateral raisies and front raises too.

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this approach works for me everytime. It is simple math and you can eat whatever you want.


Step 1 - Calulate your BMR which is the amount of calories you should eat per day using the following formula:


655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)


Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:


* If you are sedentary : BMR x 20 percent


* If you are lightly active: BMR x 30 percent


* If you are moderately active (You exercise most days a week.): BMR x 40 percent


* If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent


* If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent


Add this number to your BMR.


The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.


Here is mine -


655 + (4.3 * 137 lbs) + (4.7 * 78 inches) - (4.7 * 34 years old) =


655 + 589.1 + 366.6 - 159.8 = 1,450


I exercise 4 - 5 days per week so I am going to add 40% to my BMR =


1,450 * 40% = 580


1,450 + 580 = 2,030 calories per day to maintain my weight


Weight loss is simple math. 1 pound = 3,500 calories. Therefore, if you deficit 3,500 calories from your BMR you'll lose a pound and if you add 3,500 calories you will gain a pound.


Multiply your BMR by 7 (days per week) to calculate the number of calories you should eat per week to maintain your weight then, since you have 16 weeks, subtract 3,500 calories from that number to calculate the amount of calories you should eat in a week if you want to lose 15 pounds in 4 months.


14,210 - 3,500 calories = 10,710 calories per week / 7 = 1,530 cal p/day



Keep a daily diary and write down the calorie content of everything you eat and subtract the amount of calories that you burn off during exercise. Make sure you keep within your daily calorie intake. If you want to go out and eat or have a cheat day that's fine. Just calculate that into your weekly calories and make up the surplus calories on your cheat day by eating less calories on other days.


The important thing to remember is not to give up. If you slip up and eat a handful of M&Ms after lunch, that's ok. Just eat a lighter dinner.


Here is a link to a website that tells you how much calories are burned during activities...


Calories Burned During Exercise

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