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maymay
New Member
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Posted: 15 December 2011 02:20 am |
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| I am in the process of starting my diet. In process because I have to go grocery shopping lol. I am always pushed for time because as a single mother, student full time, work full time, and managing things around the house there is very little time to spare. I was wondering what types of exercises I could do that would burn the most calories in the least amount of time? I currently weigh in at almost 200 pounds. I am 5'4" and want to be back down to my original weight of 127 pounds. Obviously I need to burn a lot of calories and do a lot of exercises, but what kinds? And any other suggestions would be greatly accepted too.
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SueAnne
Member
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Posted: 15 December 2011 03:21 am |
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Wow, busy life, congrats for taking the first step towards taking care of your health. You ask, "what "would burn the most calories in the least amount of time?" I can understand as a young single mom, school and work you have very little time for you. However I think the best exercise is doing something you love, if possible. Biking, swimming, taking an aerobics class...Do you have a favorite sport or activity? That you would look forward to doing?
That would keep you motivated long term, so you can achieve your goal. That being said, any cardio, getting the heart beat up and keeping it up will burn more than just walking, or something slow like yoga.
I think many people are looking for a quick way to lose weight, ( perhaps not you  ) but unfortunately statistics show that 95% of people who lose weight quickly regain it when they go "off the diet," and then some.
Rather than "going on a diet" and later go off it, best to find healthy eating plan that you can follow long term. A balanced plan with lots of veggies, some fruit, lean protein, some good quality carbs like brown rice, rye, buckwheat, corn, quinoa, spelt, kamut, barley and millet and some healthy fats.
Make 1/2 of your plate veggies for lunch and dinner, the other 1/2 carbs and protein.
Drink lots and lots of water. Make 80% of your food nutritionally dense foods 20% your fun foods. Never deprive yourself of your fun foods.
And you will lose weight, without depriving yourself, without feeling hungry while at the same time setting a good example for your child.
Hope this helps. 
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maymay
New Member
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Posted: 15 December 2011 09:57 pm |
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SueAnn,
Thanks for your advice. I am looking into finding a softball league that I can join next summer. And I enjoy swimming, walking, hiking, volleyball and tennis. But most of those I can only do in the summer because I despise cold weather lol. I have been walking/sprinting on my tread mill, working on my ZUMBA dvds, and just bought I jump rope a couple of weeks ago. But from what I read I am only buring roughly a little over 200 calories in my 30 minutes spare time of working out. Is there some form of exercise(s) that can help me burn up to 400 calories in 30-45 minutes? I want to burn close to 400 calories each night. Next semester for the first term I will only have one class, so I will have more time to work out. And then also I won't take any class in the summer, and I will have toodles of time then. I don't want short term diets or exercises....I want something that I can keep steady regardless of how wild my days get. So if I can find a form of exercise that will burn the most calories in the quickest amount of time, that helps save me some time. Which is most needed : )
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Nir
Senior Administrator
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Posted: 16 December 2011 11:16 am |
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Maximum calorie burn per unit time makes some sort of "sense" and yet we need to ask how it fits in with your circumstances. To achieve this you need to pick a cardio-vascular exercise and work at high intensity (as measured by your heart rate). Yet obviously the higher the intensity, the shorter your ability to maintain the exercise session duration and also the less the exercise is suitable for doing every day.
Have you heard of interval training? The idea is to work at maximal intensity for a period (say 30 seconds) and then recover for a short amount, and then repeat. Say walk/jog, jog/run etc. This can be performed with any kind of cardio exercise. It will tire you out in a shorter amount of time. Note that you are advised not to perform this sort of exercise every day so do something more moderate on alternate days.
Although this is the direct answer to your question, I actually agree with the earlier reply to just pick something you enjoy. For example my exercise schedule features some low impact dance classes - not because they are the most effective form of exercise but because I like them.
For a busy person, sometimes time in the kitchen trumps time exercising - because a truly healthy diet requires food preparation. I'm pretty sure I spend more time at the kitchen than at the gym.
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maymay
New Member
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Posted: 16 December 2011 03:43 pm |
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Nir,
Thanks for your advice. I will try the cardio interval training, perhaps every other day? And maybe do some toning exercises on the "off" interval training days. I am working on kitchen time...I bought veggies yesterday, which I highly dislike. But I am looking to find creative ways to eat more of them. Today I had two scrambled eggs with spinach and it was pretty good. Do you know of any other veggie receipes that taste great? I read in an article the more I make myself eat veggies, the more I will come to like them. I am hoping this is true because I would love to eat a salad. They smell great just not so much the taste.
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SueAnne
Member
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Posted: 18 December 2011 12:02 am |
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It's true that the more you eat veggies the more you will begin to crave them. I find it's more about what you put on them to make them tastier (course I have always liked veggies so perhaps different for me.)
Lemon is a must for spinach, broccoli and leafy dark greens. A little bit of sun dried sea salt ( Sel marin de guerande Le Paludier) from France or Himalayan sea salt. Braggs all Purpose Seasoning is a super healthy soy sauce made from soy beans no added sodium. I buy the big bottle and keep filling up the smaller spray bottle to spray on veggies, and especially brown rice or quinoa. Home made salad dressings...
I usually keep some finely grated carrots to add to salads. Here's a good way to cook up leafy greens, again it's the added lemon at the end that make's it good.
Braised Greens with Lemon and Garlic from the Victory Garden Cookbook by Marion Morash
1 large bunch greens, - chard, spinach, kale, collards, rapini, mustard, beets
1 clove garlic, chopped
1 small onion, chopped
Butter and oil (1/2 of each)
Water
Sun dried Sea salt
Fresh lemon juice
Cut greens and stems into diagonal strips. Heat butter or oil in a large sauté pan and add the onions. Cook until onions are wilted. Add garlic and greens, tossing until they are coated with butter and starting to wilt. Add a bit of water, a dash of salt, cover and braise gently to finish cooking. Uncover the pan and cook until the moisture evaporates.
Toss with additional butter or olive oil (optional.) Serve drizzled with fresh lemon juice.
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maymay
New Member
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Posted: 18 December 2011 04:17 am |
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Sue Ann,
Thanks for your tips. I will definetly try them. Today I did good by at least trying them and finishing them; eating veggies that is. I had spinach in my eggs and on my tortilla pizza, and then I had a celery stick with peanut butter. They didn't taste 100% awesome, but they didn't taste bad enough that I couldn't finish them. I hope I come to like them. I can't wait to be able to sit down and actually enjoy eating a salad. : ) Thanks again!!
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JStreams
New Member
| Joined: | 16 November 2011 |
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| Posts: | 48 |
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Posted: 21 December 2011 02:29 am |
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Maybe find a way or find time to run in the mornings? Maybe you can even run or bicycle to work/school. That is a great way to burn calories. Most importantly, watch what you eat. Get yourself on a low-calorie diet. Both exercise AND diet are needed to lose weight. Good luck :)
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grangers710
New Member
| Joined: | 22 December 2010 |
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| Posts: | 288 |
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Posted: 21 December 2011 02:35 am |
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with your busy schedule, the best thing you can do for weight loss is going to be your diet. Creating a caloric deficit thru exercise and diet is awesome, but when workouts are infrequent or short due to life, diet has to make up the slack. Do you know what your approximate daily caloric need is?
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maymay
New Member
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Posted: 21 December 2011 03:32 am |
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Jstreams,
Riding a bike or walking to work is not good idea. I have over 50 miles to work and home from work. LOL But I have been watching my calories and keeping them under 1550 calories, and trying to work out for 30 minutes every other day. The calorie part is going well....the exercising not so well.
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maymay
New Member
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Posted: 21 December 2011 03:35 am |
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grangers710,
I have looked up my calorie limit from several sites. One says 1004 calories and another said 1558 calories. So I figured I'd start at 1550 calories and slowly work my way down because I was use to consuming tons of calories. Didn't want to shock my body too much lol
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SueAnne
Member
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Posted: 22 December 2011 01:16 pm |
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With a reduced calorie diet you will lose weight fast, you’ll be very happy.
However the risk is gaining the weight right back. Fat is our energy reserve. The body will do everything to reserve it’s fat reserves when weight loss is too fast so the body slows down it’s metabolism. It will do everything to not burn energy, everything slows down, you get more tired, all processes are slowed, and fewer calories are burned, your reflexes will be slower not as sharp, you will feel bloated,. These are typical symptoms of people who reduce calories and do not eat enough, they are more nervous but slowed down. The end result, metabolism slows down very long term.
When the diet is finished and you start to eat normally, (or eat more because you’ve been starving yourself) the body is still slowed down and the metabolism is slowed and it will hurry to build up it’s reserves of fat again. So weight is gained more than before because the body reserves fat. The more reduced calorie diets you go on the harder it is to lose weight. This kind of dieting stresses the body and the metabolism is slowed sometime for years.
As a Naturopath I help my clients find a healthy eating plan they can follow long term. A whole foods diet, with vegetables, fruits, lean protein, and good quality fats and carbohydrates.
Here is a good article:
http://www.doctoroz.com/videos/alton-brown-food-lists-weight-loss?hs317=billboard_2
Last edited on 22 December 2011 01:17 pm by SueAnne
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maymay
New Member
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Posted: 22 December 2011 09:26 pm |
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SueAnn,
Thanks for your comments. I have lost only 10 pounds and that is it. It's really not being that affective, and I do notice that my sugar drops to where I feel weak like I am going to pass out. So what types of meals do you recommend? Like what would you eat in a day/week? And you don't count the calories?
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maymay
New Member
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Posted: 22 December 2011 09:31 pm |
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| How often can I eat chicken? I am a big fan of chicken over any other meat.
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SueAnne
Member
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Posted: 22 December 2011 11:30 pm |
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Chicken's very good for dinner. Much better than red meat, which we want to avoid. Chicken can be good for lunch or a lighter lunch may be better depending on your body type.
When I work with my clients I determine what body type they have, how their metabolism is, when it is highest, lowest, how their glandular system is working, etc, and from there, determine a personalized plan that works for them. I will simplify here, but...For instance, a person who is slow in the morning, takes a while to get going, a small breakfast would be best for them, medium lunch, and dinner is the main meal of the day as that is when their metabolism is highest and they will burn it off more easily. An early riser, morning person would do well with a bigger breakfast higher in protein.
No counting calories.
My latest client has lost 33 pounds so far, (in 12 weeks) simply eating healthy according to his plan for his body type and doing spinning 3 times per week. He is well on his way to losing the 70 pounds he wants to.
Kind of hard to go back and forth on here. I do not want to solicit anything here, nor am I allowed to, but I think it's ok to ask you to email me and I can see if we can determine your type and give you a few suggestions.
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maymay
New Member
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Posted: 25 December 2011 05:39 pm |
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SueAnn,
Thanks for your tips. Glad to hear chicken is good for me. I'll stock up. My email account is magenmichelleboyd@gmail.com
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aymanbinmoshi
New Member
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Posted: 14 April 2012 11:40 am |
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I read your reply .And know about your struggle,which burn a lot of calories and do a lot of exercises,
and you are a big fan of chicken over any other meat,that's interesting because I also like the chicken fry .Wishes for you .......
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IMMichael
New Member
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Posted: 11 May 2012 04:05 am |
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| I agree with everything said here. Looking for activity that you like is most important and the diet tips...no question about it ! I would just like to make one suggestion. You speak about the Zumba DVD, why don't you look for a gym in your area with life classes ? A lot of them have child care services which would give you a break in your schedule and you meet a lot of people with similar goals . It is not so expansive no more and speaking with the owner explaining your situation could give you some discounts to. Hope that helps.
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