6 years ago I dropped 30 lbs. from 185 to 155. I gained it back over the last five years. Once again I am putting myself onthe path to losing that weight, hopefully a bit more as I am only 5'3", and to keep it off. Now, my questions are....
What are realistic expectations? I am biking 15 miles a day Mon through fri, then Sat/Sun I work for 16 hours per day running around and playing with mentally, and physically impaired kids that have aggressive tendencies. So I am definitely active the two days I am not working out. Like I said, I am 5'3", I weight 188 - 190, depending on the day. My measurements are 40, 35, 44.
I want to set reasonable goals, but don't want to sell myself short, either. So, any insight on what a reasonable goal will be and what kind of time frame I should look at?
Picking out an ideal weight for you is difficult to say because it does depend on your build and your shape, not JUST your height. I would think that your previous weight of 155 isn't unrealistic and that you can definitely do that! Plus, you can always set other goals such as losing a clothing size or something like that and go from there. Weight is always tricky to determine!
A reasonable expectation for weight loss would be 1-2 pounds per week. You don't want to lose too much weight too fast or it's more likely to gain it all back. Sometimes I lost weight slower than the 1-2 per week, but I was consistent and it helped me achieve my goals. The idea of biking sounds good and that's great that you have an active job. The cardio exercise will really help you burn some calories each day. I find that just being active in general helps (not JUST the workouts) and it sounds like you are like that with your job. I'd also suggest adding in some strength training. Strength training doesn't burn as many calories as cardio during each session, but it helps you burn calories throughout the day. That's why a mix of both strength training and cardio is good. I buy 10 pound weights to keep at home to do different exercises with, and I use machines at my gym. Aim to do different exercises for each muscle group. You don't need to spend a ton of time on it. Many people strength train a few times a week and the time you spend on it can vary. I usually do it more than a few times a week, but I'll alternate with upper body exercises one day and lower the next.
Also, be sure to keep an eye on your eating habits. I can work out all I want, but if I don't eat right, I'll keep on the weight. I might get in better shape, but I won't get smaller necessarily.