Weight Loss Challenge

[djansen]

Set smaller goals for your self with an overall goal at the end(besides the weight loss) 3 miles to start off is a little much, unless your a cross country runner getting back into it. Example: start off with a mile, when you hit the 11 minute mile do two with a same goal to get 11 minute each and work your way up to 3 or how ever many more you want to do.

Alot of people make the mistake of going balls to the wall and end up burning themselves out before they reach their main goal. Setting smaller quicker obtainable goals will keep you motivated when you reach each one. It will give your body time to adjust and keep you from thinking how far away your goal is. I do agree with the above post about the HIT cardio.

80% of a diet is nutrition, everyone can loose weight just by changing their diet even if they do not exercise. Try 5-6 smaller meals throughout the day it will ramp up your metabolism. Don't be afraid of good fats from things like olive oil(not heated), fish oil, raw nuts, avocados etc.... high qaulity carb sources: sweet potato or yams(sweet potatos have a better vitamin content), brown rice, white rice, cream of rice, etc.... and protein chicken, turkey, fish, lean ground beef, etc....

Best of luck with your goal, sounds like you shouldn't have no problem doing it.

some good suggestions here but a few nutrition myths.

Meal frequency does not impact metabolic rate, eating smaller meals will have no benefit vs larger ones.

"Good" is often miss used as all fats (except man-made trans) have a vital role in proper health. those sources you posted are great but no need to fear saturated fats. get a good mix of mono, poly, and sat fats.

The majority of you foods should be whole food and nutrient dense but eating foods you enjoy should be incorporated for pleasure and sanity haha.
as far as body composition goes 45 grams of carbs from brown rice vs 45 g carbs from white will have the same impact.