Holy grail of exercise and weight loss

[MistySkiesAreGone]

I've started swimming since December and am feeling a little fitter. For example this week I have done 3 one hour swims (front crawl).

I'd like to build in 3 strength sessions and still get the cardio in and I am thinking of this:

Mon - rest
Tues - Yoga class 1.5 hrs
Weds - Rebounder class (intense bouncing on mini trampoline!)
Thurs - rest
Fri - rest
Sat - Body Conditioning class (cardio and toning mix) then swim
Sun - Spin then LBT

How does that look? I realise that packs a lot in on the two days but I have a v busy job.

How do people manage diet and exercise? So far I have been having a high protein post swim meal, but I do also find I am starving the next day. This is easier to manage at the weekend as I don't have to focus for work. If I go into the office on a Monday this will be a good distraction too.

I want to lost about another 11lbs but not fussed about the length of time, but I do want to see progress. Does the above seem like I will get there? I'll happily stick to it if I know it will work but so far the only diet that worked was Fast 800. I got to within 3lbs of goal weight but transitioned badly out of it and put 8lbs back on. Determined this time not to do that. I could just do Fast 800 for another 21 days and I think I could reach goal weight, but I currently have folic acid deficiency and the GP advised not to.

So if I am eating normally...is it really painful on the exercise days? If I have a glass of milk post exercise but don't eat all the calories back, will this feel okay?

I was thinking about 1300-1400 calories a day plus the exercise would give quick results...but maybe the exercise needs more nutrients than 1400 cals can provide?

I guess I want the holy grail of an exercise plan and diet that leads to weight loss.

It might be worth posting in the 'weight loss chat' topic about that aspect.

Exercise is terrific for you in many ways, but it's not the key to weight loss.

I think 4 active days and 3 rest days looks fine - does the cardio/toning include weights?

I think that aiming for around 1400 calories, especially if you're pre-menopausal, should see weight loss. You can find various charts online to establish your BMR (the number of calories your body uses just to stay alive) based on age, weight, height and sex. Then you can either select "moderately active" to find out your TDEE (the number of calories you'd expend based on BMR and exercise, averaged out so you get the same allowance every day) or find charts that mean you can log how many exercise calories you are actually using, which will vary daily. I suggest that if you're not sure of exact values, you round up the food intake ones and round down the exercise ones.

Calorie deficit should lead to weight loss.

BUT the human body isn't as predictable as an internal combustion engine. What you eat matters as well as how much. Avoid highly processed foods, increase fruit, veg, nuts, seeds and whole grains. And think about what foods make you feel full (for me it's soup) and increase that.

My top tip is to cut out alcohol as its empty calories and weakens my resolve to avoid nibbling

Thanks for thr reply. Ill need to try thr classes to see how many weights are involved. Im not supposed to lift weights as I qhad a collapsed lung but Im seeking advice on this, as I need to guard against osteoporosis. I think I last had any alcohol in early Feb so no worries there. Keeping on trying!

If weights are out for health reasons, then another possibility is using resistance bands or any strength/conditioning class - your Saturday class might already be that