Realistic Weight Loss

Question
Phil,

Thank you for taking my question. I am a 29-year-old woman who is looking to lose weight. I was recently on an anti-depressant that made me feel like I was always hungry and I gained 10 pounds in just a few months. Currently, I am 5'2" and 136 pounds. My goal weight is 110-115.

I recently signed up for a triathlon and am beginning my training regiment next week. I also purchased a bodybugg so that I can keep track of how many calories I am burning each day and make sure I have a 500-1000 calorie deficit (I'm matching the workouts against my food diary). My training schedule includes 2 workouts each of swimming, biking, and running a week plus 2 strength training workouts. I am taking a daily multivitamin plus fish oil and CLA each day.

I know that it's possible to lose 1-2 pounds a week safely with a combination of diet and exercise but I have always had a very difficult time losing weight and I wanted to know - what is realistic weekly weight loss for someone like me who doesn't have that much to lose?

Also, I find it really hard to stay motivated at the gym because it feels like it takes forever to see results. Though I know everyone's body is different, if I stick to my regiment, how long will it take me to start to see physical results? Two weeks? A month? Longer?

Again, thank you. I appreciate your input!

Answer
#1 I would NO drop your calories down you might even increase them if you are seriously training for a triathlon then you are going to be burning a TON of caloires and will need it for performance and just eating the same as prior would have you losing weight fast and soon see your performance drop. That again is if you are seriously training for a triathlon. 10-20 lbs will go fast at least 10-20lbs of fat you may gain some muscle. Which is great and much more dense then fat.

On the other question 1 month is a good time period to see great changes in fat loss. I like people to commit 90 days to see a great change and then realize that this takes a life time and a life long commitment to stay that way so you have to find training and a way of eating you love and can enjoy. But yes I have done and seen great changes in as little as a month but 90 days is better and more realistic for substantial results

good luck on the triathlon, have fun

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation.

Phil
www.staleytraining.com

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