Fitfam-- Help me out?

[Anonymous]

The question: How long will it be untill i reach my goal of 15 lbs lost?

I've been into fitness my whole life. But... This last 5 months or so, I've completely fallen off the wagon due to stress bc of family issues and gained 15 lbs. I've gotten myself together now and am back into the swing of things.
My diet is generally low carb and sugar, high fat and moderate protien. It's what works for my body :p
My workout includes strength training in the AM, and tennis lessons 3 times a week sometimes more.
I'm 5 1 and a female. Mesomorph body type.
Side note: should I add yoga on 'rest' days?
Please answer! Thank you.

1-2 months

2-3 months

3-4 months

5+ months

[martmi29]

How about 1-2 lbs per week. So anywhere between 71/2 weeks to 15 weeks. The timeline's gotta be realistic, but it also should not be too long (5+ months) otherwise you might be too complacent since the target date is far away.

Keep in mind if you eat low carb every day, your metabolic rate will slow down to meet the supply. So it's a good idea to carb cycle. Try to have a high carb day once every 4-5 days (for a mesomorph) and make that on one of your strength training days. Something like 2 grams of carb per lb that you weigh on that day. That will boost your metabolic rate, then go back low carb for another 4 days.

Once you have hit your goal, if you want to maintain your 15 lbs loss but want to eat more carbs, try a "reverse diet". SLOWLY add carbs back in to your diet. Like... 25-50 g per day week 1, then another 25-50 g per day week 2 and so on until you hit a level that you are comfortable with maintaining.

Do Yoga if you want. It won't make that much of a difference. The biggest impact on your weight (fat loss) will be your diet and strength training. Tennis can help, but again too much and you will be "Too Fit for fat loss". You have to keep some cards up your sleeve when you hit plateaus. I would suggest keeping Tennis at 3 days per week at first, then slowly increment the # of tennis days as the 15 weeks progress.

[Asker]

Thank you thank you!!!
I tried carb cycling a few years back and it messes up my body. But maybe I was doing it wrong? Are there specific carbs to eat?
My body has responded best to a keto type diet (not full keto)
Tennis is must have lol as I am my schools team, but strength training will even that cardio out won't it?
I was thinking yoga more for improving my muscles stability for tennis and stuff. But I don't know anything about yoga lol.

[martmi29]

Yes, there are specific carbs. Avoid starches and fruits on the low carb days. Stick with vegetables that are higher in fiber. This will have little to no impact on blood sugar (meaning even if you are doing keto, this is how you would eat carbs anyway). Aim for 0.5g per lb that you weigh on the low days, and make that for veggie carbs: spinach, kale, brocolli, green beans, and so on. On your high carb day, aim for starches: Oatmeal, rice, potatoes, yams, etc. Somewhere around 2 or 3g per lb that you weigh. Lower your fat intake by like 50% on the high carb day.

I'm not a fan of keto when it comes to sport performance due to the fact your muscles use primarily glycogen (sugar stored in muscle) when you play a sport like tennis (sprinting side to side, swinging your arm) and when you strength train. Keto will hinder your performance. However, keto for weight loss can work if you do it right. But since you need to play Tennis, I really think carb cycling is the better option.

[martmi29]

Also, perhaps 5 or 6 days low and one day high would be better for you. Tennis and resistance training would probably feel best on days 1-3 of your low carb days. Days 4-6 your energy may start to wane. Try to time your workouts/tennis with your carb cycling. Do your harder workouts in days 1-3, and the easier stuff on days 4-6.

Remember it's harder to do 2 things at the same time (perform for tennis and lose 15 lbs) especially since these 2 goals are counter to each other (sport performance requires energy surplus, while weight loss requires energy deficit) So there are days you might feel down in energy, but you have to push through. Remember this is only temporary until you drop the 15 lbs. After that, your eating strategy can change to be specifically for tennis performance. Reverse dieting can help get your energy back without regaining the 15 lbs lost.

[Asker]

I see what you're saying, I tried just that a few years back but carb cycling really messed up my stomach haha. Its really sensitive to dietary changes and I have more energy on a keto type diet (not full keto!)

[martmi29]

Understood. See how it goes. Hopefully, just going back to what you were doing 5 months ago will be enough to get you down the 15. Good Luck.

[ichot]

"low carb and sugar"
So lots of carbs. (sugar is a carbohydrate)

I don't know depends on how much you restrict calorie intake and intensity of exercise.

You shouldn't focus on the time but progressive results.

[Asker]

Low carb and LOW sugar lol. Sorry for not being clear.
I do want to know the time. Doesn't mean I'm focusing on it :)

[ichot]

You're done when you're done, 1 month or 5 months. I don't know how determined you are and that isn't something that one can determine from over the internet.

[Asker]

Considering I've been fit my entire life, I'm prettyyyy dedicated. I've had abs since 10th grade and still have them show even with the extra weight rn.

[ichot]

sigh.. I know you want to be told a time but that kind of answer has no validity nor weight.

it's possible to do it in a day, it's possible to do it in a year

[Asker]

Lol you didn't have to answer if you're so bothered :p
It does have validity to me-- I would like the thought and opinion. I'm aware of what you're saying but, there's nothing wring with wanting to some opinions of when I'll be back to my original state that I've been in and enjoyed, and been proud of for years.
No need to be salty. :p

[Anonymous]

The easiest and quickest way to lose ~15 pounds would be to chop off both of your arms, or one leg. I'd recommend the leg, arms are more important for most things.

[Asker]

Y u do this

[Opinion Owner]

just trying to be helpful :)

[Asker]

I didn't ask for the easiest and quickest way... Thanks though.