Burning fat

Question
Hello Doctor,

I was wondering what your best advice for wieght loss might be to lose 15 pounds in 2 months. I am 22 years old, 5'4 and wiegh 135 pounds. I eat whole grains, fruits, vegetables, lean meat, and limit my fat intake. I exercise almost every other day to high-intensity cardio. I would like to lose 15 pounds, but I already live a healthy life style. What more can I do to shed the pounds in two months??

Thank you,
Kristina

Answer
Hi Kristina,
Thank you for asking for my advice.  Only 15 pounds to your goal!  You are almost there.  I would like to start by examining if you can safely lose another 15 pounds.  You told me that your height is 5??  The ideal weight for your height is 120 pounds (give or take a few either way).  So your goal of losing 15 would put you at your ideal!  Your weight goal is in line with good health.  So lets talk about how to make it happen!

In order to lose 15 pounds in 2 months (eight weeks) you would need to be losing 1.8 pounds per week.  This falls withing the safe weight loss range of 1 to 2 pounds per week.  Now I must say (and you probably already know) that the last 10 pounds are the hardest to lose.  And by this I don抰 mean that it can抰 be done, it just takes a bit longer as they come off slower than say the first 10 pounds.

It sounds like you are already doing a lot of things I recommend.  The diet consists of lean meat, fruits, grains, and vegetables.  You are exercising at a high intensity.  I congratulate you on these, as they are not easy to do with all the stressors of life.  I would start by making sure you are drinking enough water.  You may already be doing so, but I mention it just in case.  Try to consume at least 60 ounces per day minimum, especially if you are sweating a lot during exercise.

As for your diet, make sure that each meal does not have more than 300 calories.  Your liver (the place where food is stored once it is converted to glycogen) can only hold a maximum of 300 calories.  For some women the liver is slightly smaller, only allowing for 250-275 calories.  If you eat a meal that is larger than the liver can hold, then the excess is stored as body fat.  I would split your calories into 5 or 6 meals per day, of 250-300 calories.  If eating this many times is difficult with your lifestyle, then feel free to utilize nutrition bars and shakes for 搊n the go?meals.

With the exercise, I would recommend increasing the number of sessions per week.  I would not just add time to your current sessions.  I assume you are currently spending somewhere between 30 and 60 minutes performing the cardio.  Any more than 60 minutes and the intensity will drop, negating the beneficial effects of doing high intensity cardio.  You wrote that you perform cardio almost every other day.  Would it be possible to increase that to 4 to 6 sessions per week for the next 8 weeks?  You will only have to do it until you reach your goal and then you can drop back down on the number.  Every exercise session is an opportunity to take fat off of your body.  The more opportunities, the greater the fat loss.

I would not recommend any supplements, fat burners, etc.  If you utilize them to get you to your goal, then when you stop taking them you weight will go back up, causing you to be back where you started.  I have heard it so many times with my patients.  It is demoralizing to work hard to get somewhere, and then to have it taken away.  You can do it the 搊ld fashioned way??you can earn it.  And it will be more meaningful when you get there.  I can tell by what you are already doing that you are a motivated individual who will do the hard work to achieve the goal.  So, try my advice above, really dedicate to the next 8 weeks, and write me when you reach goal so that I can congratulate you and share in the celebration!

Hope this helps!

Dr. Bret Emery

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