Optimal program to lose weight

[fogueira]

I have 16 pounds to lose. I regained them a few years ago after losing an initial 47 when I went veg. I had NO problem losing then after being obese my whole life, but now I am STUCK.

I'm currently smack in the middle of menopause, age 53.

I sit in a car 2 hours every day plus have a mostly sedentary job.

I get home at 1900 hours at night and need to go to bed at 2230 in order to get enough sleep for optimal weight loss.

I can't swim or ride a bike, can't squat and can only do one manly push-up.

I'm currently running 300 calories over my limit with exercise. If I were to jettison those 300 calories, I'd get very, very cranky. :(

Given all this, I have so far managed to walk a cumulative 5 or 6 miles M-F and about 3 miles Saturday and Sunday, and do 25 minutes of weight training 4 days a week. The weekend walks are with Nordic hiking poles.

What is the best way to maximize my exercise time to help me lose the weight? Higher weights, less reps? Add about 1/2 hour more walking a day?
Consider weighting my hiking poles??? Add another training day on Friday?

I'm eating about 60-80 g protein/day.

Thanks for any help!

f

[4EverGrounded]

Doing weights are excellent for strength, but do your cardio before you do your weights. The cardio will have you all nice and warmed up and ready to go so you get more from your weights routine. Also, do your reps s-l-o-w-l-y. One rep should take you about 10-20 seconds. That'll really make your muscles do some work.

If you get breaks at work, do a bit of dancing during those breaks. You might look like a fool, but at least you'll be a fool who's burning extra calories and getting their heart going. ;) There's also exercises one can do while sitting in traffic. Look around to find the ones that are best for you.

[john108]

Sounds like you've got a great routine. Keep it up! Generally, people drop the amount of weight and increase the reps to lose weight. Also increased cardio time is often prescribed for weight loss. My problem is eating at night, which keeps weight on. Are you getting your EFA's and complete protein? I'm a hemp proponent. Good luck with your goal.