Please help me come up with a plan

[gothnurse3]

I need some help. I need a plan that I can stick with and that I get results and not break the bank.Here is my info:

1) I am a 38 y/o female with 3 children (3-6 y/o) and SAHM.
2) I am 5'10" and weight 182#.
3) My BMI is 26.1.
4) My BMR is 1592 calories/day.
4) My weight range should be 130-176. I look *great* at 145.
5) According to Jullian Michael's quiz I am a fast oxidizer. Have had sucess with Adkin's in past to loose small amount of weight (10 #) in past.
No meds, medical conditions...family hx of heart disease and renal failure.

I am sooo confused. All these options are out there: Low carb, just count calories, fasting, only raw foods, liquid diets, pills, surgery, eat what I cook for my family but weight/measure EVERYTHING ...WHAT DO I DO?

I am ready now that I have completed social commitments that would totally mess me up. I need to "go into hiding" to get this started. Please advise me...I am ready to get this off of me.

[bronxmom]

I'm a big fan of eating well in moderation and working out. Or rather, I've become a big fan of it. Given that you are only a little over the healthy BMI, I would go for slow, steady weight loss of 1-1.5lbs/week. That would lose you the weight in about 6-9 months, in which time your changes would have become part of your lifestyle and will set you up to maintain for life.

I really like the dailyplate for tracking calories. I would aim to eat 1,700-1,800 net calories a day. On days you don't workout, I would try to aim for that with the bulk coming from protein, healthy fats and a minimal-moderate amount of carbs in the form of plenty of vegetables and whole grains. But if your calories allow it, you should feel free to eat other foods that don't fit this pattern (e.g., desserts) in moderation. I would try to increase your daily activity. Maybe buy a pedometer and see how many steps you can get in. Take the kids out more. Consciously play with them - things like tag, swinging them in the air, etc. Then I would add in an exercise routine you can handle focused on strength training and high intensity interval training. So say you could go to a gym or do a workout 3x/week. I'd do serious lifting (with free weights - try the New Rules of Lifting for Women program) followed by 20 minutes of high intensity interval training. On the third day you could either just do the hiit, add another lifting session or do a class or moderate intensity cardio for more like 30-40 minutes. If you can't get to a gym focus on bodyweight exercises you can do at home: pushups, squats, lunges, squat and lunge jumps, plank poses. But do them hard and focus on intensity. Then try to get out for a walk or add in some sprints - like race your kids at the park or track.

You will start to drop fat and see your muscle emerge and your body look great and you will likely feel great.

[beep]

As the PP said, given your life situation and being just moderately overweight by the numbers, you are almost certainly best off losing weight slowly and sustainably through a combination of increasing activity and sensible eating. What has worked for me in the past is to build more exercise into my normal day (playing with kids, walking to work) as well as going on a diet with no forbidden foods but overall moderate in carbohydrates while being high in fruits and vegetables. In practice, this translates to most meals being a protien plus fruits and veggies, with the frequent addition of small portions of grains, potatoes, and sweets. I track things at fitday and find that writing everything down is my single best weight loss strategy.

[RosemaryS-F]

I wish that I knew what you are doing right now? What are you eating? Are you exercising at all? What do you enjoy? Can you bring the kid(s)?
That said, I agree with the previous posters.