Looking to get back in shape... need a 10 day kick-start plan!

[SinfullySweet]

Last year I sustained an athletic injury that had me off of my feet for more than 6 months. I've gained 20 lbs since then. My diet is pretty healthy. I've done hormone panels and gone off of birth control and I've finally figured out my weight gain. I lost a substantial amount of muscle mass and really changed my body composition (12% gain in body fat) when I could barely walk for such a long period. My metabolism has slowed and now everything I eat... I keep. I am still within the average/healthy range for my height, but I would like to lose about 20-25 lbs to get back to being comfortable with myself. My injury still acts up when I do too much lower body activity and I live where it is too hot to exercise outside this time of year (I hate the gym). I take my dog for three short walks daily, but it is too hot for more than that right now.

 

I would like to start a new diet tomorrow. I want to get as much weight off as possible in the next 10 days because I have a vacation coming up. I previously had success on South Beach, but I don't get the same results anymore. I also had success with the Master Cleanse at one point, but I would like to do something that allows me to eat (even if it is just fruit or soup). I would really love to drop 10-15 lbs (even if it is largely water weight) between now and my trip. Exercise suggestions that don't involve spending hours on a treadmill or in the heat would also be appreciated.

[oldenoughtoknow]

Losing more than a pound a day is not an easy task.

 

You'll need to find a way to exercise. I use a treadmill everyday (sorry). It gets the job done quickly and without too much pain. I have an ipod and a TV that I can watch while I'm doing it to break the monotony.

 

If you're recovering from an injury, walk at a speed you can handle and sustain for at least 30 minutes. If you can handle it outside, the heat and sweat will reduce your water weight fast. Since you're rebuilding muscle, your lungs probably won't become taxed, even in the heat. I'd give outside more of a try, especially since you're probably only up for walking.

 

You'll need to eat very healthy, unprocessed foods, and you'll have to feel hungry between meals. Lots of water. Low fat protein, like chicken or turkey. Steamed vegetables. Keep carbs and sugar to an absolute minimum.

 

When you really look at them, most diets tend to tell you the same thing. I haven't found a painless way to lose weight.

[SinfullySweet]

Thank you oldenoughtoknow.

 

My diet is already very healthy and I don't eat a tremendous amount (about 900-1200 calories on a typical day).

 

Unfortunately, it is 115 degrees here. I do go for short outside walks with the dog about three times a day, but I can't handle much more than that. I am sensitive to the heat and end up with terrible headaches when I go out in the heat for more than a little bit. I actually love hiking and outside exercise so I hate that it really isn't possible right now.

 

I used to be able to take weight off quickly, but these days it won't budge.

[oldenoughtoknow]

Well, with that few calories a day, your weight loss program is already more than half way there. I would shift to as much protein as possible and as few carbs and sugar as possible and lots of water. You just have to find a way to get some significant exercise in every day. You've been sedentary for a long period, and your body has adjusted to a new normal you're not happy with. I've found that natural anaerobic exercise works best for me, like situps and pushups. And muscle confusion has really helped my metabolism as I've aged. I would start with a 5 minute medium walk to warm up, then an 8.5 mph run for 5-10 minutes, then a 5 minute fast walk, then back to a run, etc. If you really hate treadmills, maybe you can get your outdoor exercise done early in the morning or late at night when the heat subsides. Good luck.