weight loss/workout plan/diet and nutrition

Question
QUESTION: Hi there Kent! My name is Andrea.. and I am 20 years old, 5'2'', and about 132lbs.  I think that is way too much for my height.. maybe its not. My main concerns right now are gettin in shape, losing weight, toning not bulking, and hopefully becomming more toned but smaller than I am now.  I find it really easy to lose weight on my stomach area.. but its really hard for me to lose the fat on my butt and legs.  When I was in high school I was in decent shape.. then I gained about 15 lbs and I really want that weight off! I'm getting married next summer and thats a big reason for this.. but I want to be really healthy and in AMAZING SHAPE!! also in your description I read how you deal with motivation as well... SO basically I was looking for a work out plan, ie)cardio, weight lifting (my biggest fear is getting bulky).. and a healthy eating plan.  
Thanks in advance!
~Andrea

ANSWER: Good questions Andrea.  It sounds like you are very motivated to focus on your health and fitness.  You have already taken a great step forward in identifying important goals for yourself, putting them in writing, and focusing not just on looking better, but feeling like you are healthy and in great shape.

So, what to do?  Well, I would say that to begin, you should continue or increase the exercise you are doing in your week.  30-60 minutes of cardio type exercise is a great thing to do, but I would add weights three times a week also.  If you are worried about being too bulky, then use light resistance, and move the muscle groups you are working frequently, so you are not concentrating on strength-building in one single area.  The weight training is very helpful to long term weight loss, as it promotes the higher percentage of lean body mass, the part of our body mass that burns the most calories.  Weight training, combined with reduction of calories, will help burn fat and lead to less "rebound" weight gain after a period of weight loss.

The keys are to identify your goals, and then make changes to create long-lasting habits of eating and exercise that bring you to those goals.  You might be even more specific about your goals to yourself, then work on reducing the carbohydrates in your diet, especially the simple sugars and processed carbs.  Eliminate them from breakfast for example, something that is pretty easy for most people to do.  Keep track of calories and identify triggers that lead you to eat the wrong things, so you can work to identify substitutes or avoidance techniques.

Often times, a good qualified fitness trainer can work with you to create a nice workout regimen that helps you tone, avoid bulking, and keeps you motivated to work out regularly, setting goals,and finding ways to make it fun.  They may offer different advice from what I've described, but the overall key is keep exercising, even if the details of the workout change over time.  If you set your mind to consuming even a little less calories, say 250 calories less per day, then you'd typically lose a pound every two weeks.  In six months, those extra 15 pounds would be gone and you can focus on maintaining it, and building endurance and strength, and of course shopping for wedding dresses and other fun things like that.

Stay focused on your long term goals.  It is a long term battle, so never give up.  Best of luck and congratulations.

Kent C. Sasse, M.D., FACS. FACRS
Medical Director
International Metabolic Institute
www.iMetabolic.com


---------- FOLLOW-UP ----------

QUESTION: could you/would you recomend any time of supplement that would help me along the way? maybe a meal substitute or energy. I dont know, anything that would help!!?

Answer
Sure, Andrea.  Our website has several good options for meal replacements and protein-based meal substitutes or replacements.  I would recommend starting your day with a protein bar, and nothing else.  Then eat a light lunch, exercise, and use the protein shakes as substitutes for snacks.  Eat a light dinner early in the evening and nothing else late at night.  And take a multivitamin daily, drink 64 ounces of water daily, and stay focused on avoiding the carbs in desserts, pasta, potatoes, rices, chips, crackers, muffins, pastries, etc.

For our patients who are creating a more significant calorie deficit, we have them replace all meals with protein shakes and bars for a period of time, but with your goals, you can do this with the kind of regimen I am outlining.  Add up all the calories you are taking in daily and keep it in the 1200-1400 ballpark for success.

Best of luck!

Kent C. Sasse, M.D., FACS. FACRS
Medical Director
International Metabolic Institute
www.iMetabolic.com

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