Hi, I’m 35, mommy of 2 (1 & 3 years old), 158 cm & 75 kg.
I’ve lost 10 kg over the last 5 months by cutting calories alone. Body fat went down from 46% to 41.4%. Drinking about 4 liters of water daily, used to take about 2 liters before. Had slip disc & advised to swim only. Taking fish oil as supplement.
- What are the things needed to be done to lose another 15 kg in 3 months’ time?
- What sort of exercise is recommended for 30 minutes daily as I have to juggle between work & family?
Thanks a lot, Julia.
Apologies for the delay in replying.
1). To lose 15 kg in 3 months you need to just improve on what you have done so far. This means more exercise and maybe less food. But, it is asking a lot really.
To lose 15 kg in 3 months you need to lose just over 1 kg a week (about 2 pounds). To lose 1 kg of fat a week you need to run a daily calorie deficit of around 1000 Calories.
An average 35 year old woman requires 1800 Calories a day if sedentary, and 2000 Calories a day if slightly active. So if you exercise for 30 minutes a day you will still probably need to limit your daily calories to around 1000 every day to achieve this (which is below the recommended minimum of 1200 Calories for long-term health).
That is not to say it is impossible, it will just take a lot of willpower and dedication from you. If you do cut calories, ensure you go low GI too – eat nutritious fruits and vegetables and lean meat. Avoid bread and baked goods completely. With only 1000 Calories a day you need to ensure everything you eat is providing good nutrition – no “empty carbs”.
2). Exercise. Swimming is probably the best option for a slipped disc. Regular walks will help too, assuming that your back is not giving discomfort when walking. Walking is good exercise. The NHS advise that you keep active to speed the healing. See http://www.nhs.uk/Conditions/slipped-disc/Pages/introduction.aspx