Sustainable Weight Loss: A Formula for Success

Dear Fitness Coach,

 I am a busy stay-at-home mom of two active boys. In my teens and twenties I played sports in school, and I was always in the 115 to 120 pound range. When I got out of college I joined a gym and was able to stabilize my weight at about 125. Well, life happened: I got married, had kids and that’s when my weight started to creep up. Fast forward 20 years and I am now tipping the scales at 178. A few months ago I started trying to eat healthy and even started walking for 20 minutes a few times a week. I did lose a few pounds in the first month, but the scale hasn’t budged since. At this rate, it’s going to take most of the next decade to take off the 50 pounds that I gained. What am I doing wrong? Please help!

Chubby in Chelmsford

Dear Chubby,

You are actually on the right path, so do not despair. Losing weight is a very simple process: burn more calories than you eat and the weight will come off. By eating healthy foods and exercising, you have started the process and lost a few pounds. The common problem you are facing is continuing to make progress, and the solution is you must be systematic.

Start tracking your calorie consumption each and every day. The number of calories you are consuming now will determine your weekly weight loss. I never recommend to my clients to lose more than 1 to 2 pounds a week, which translates into consuming 500 to 1,000 fewer calories a day. It sounds like a lot, but in fact limiting your calorie intake through careful food choices is the most powerful tool you have.

 As far as your exercise program is concerned, it’s now time to pick up the pace: you should be doing regular exercise at an RPE (rate of perceived exertion) of 6 to 7 (out of 10). Over time, if you don’t dial up your exercise, your RPE will go down and you’ll burn fewer calories.

 So it’s simple. To lose weight and keep it off, you need to limit your calorie intake and increase your physical exertion. The good news is that based on your weight-loss goal, with the right diet and exercise program, you can expect to lose 5 to 8 pounds a month, and this will put you on target for reaching your goal in less than 10 months.  

Sincerely,

Fitness Coach

Estee Murray Ross

Got a question for the fitness coach? E-mail her at eross@goldsgym.net.

Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and AFAA/ACE certified Group Fitness Instructor and is CPR/AED certified through Red Cross. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss.