Getting the proper amount of calories and exercise

Question
Hello Richard,

My name is Ashley and I'm a 26 year old law student. I've always been pretty active as far as work. At  times I have worked 3 jobs, serving while in college therefore getting quite a bit of exercise by the work in my restaurant jobs. Throughout my first year of law school I gained about 16 pounds.   I start school again August 20 and need to lose at least 15 pounds.  I am 5 ft 2, 135  pounds and need to be no more than 120 lbs.  I usually walk on the treadmill for about 10 miles a week walking no less than 4 mph. I have never been more than 125 pounds. I really got to lose this weight because in my eyes.... with my height, I look very fat. I would really like to lose 15 pounds before August 20, I'm thinking more like 3 pounds a week rather than 2.  I got as high as 141 pounds and happened to lose six by eating healthier meaning no chips no cookies no soda;mainly grilled foods. Right now I have a slim fast shake in the morning with a meal replacement bar in the afternoon and a grilled tilapia dinner with steamed veggies. I have snacks in between which usually consist of fruit. This doesn't seem very difficult for me right now but I do know that I probably will not eat just a meal replacement bar and a shake for two of my meals for the rest of my life. Recommendations? Is it possible that I can keep up my exercise schedule and eat 1100 cal a day rather than 1200 cal a day to get there a little sooner? I can't stand the possibility of it taking me three months in order to lose 15 pounds, that seems like forever and I really just want my body back! Any suggestions?

Answer
A couple of notes.  First remember that a pound or two a week is healthy weight loss.  Anything more than that is pushing it and generally comes right back on.

Try adding some vigorous cardio to your routine.  Walking is great but do something that gets your heart rate up: jogging, cycling, swimming.  10 minutes of vigorous cardio is better than half an hour of walking.

Your diet seems fine.  You're eating right and getting a good amount of calories.  Just make sure you don't eat too little for your body will think it's starving and hang on to fat.

Just remember that weight loss is not a destination, it's a journey.  Don't try to get there too fast or your fall off the trail.

1. Prev:Potato
2. Next:Yogurt