Losing only .5 lbs a week? Bruh

IconStillFree
IconStillFree Posts: 262 Member
in Health and Weight Loss
I'm a 151 lbs right now with a body fat percentage between 13-15%. My goal is to be between 8-10% body fat. If I have a calorie deficit of 3500 calories a week, I should lose 1 lb. and if I have a calorie 7000 calories a week, I should lose 2 lbs. I lift and maintain most of my muscle mass. However people tell me that I should only lose .5 lb per week, why is that?

Replies

  • Boccellin
    Boccellin Posts: 137 Member
    Because you do not have very much to lose. Because taking your time and doing it a little more slowly will allow this to become a gradual lifestyle change rather than a quick-fix diet.
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Even if you're lifting, with a huge deficit you'll lose muscle mass.
  • missiontofitness
    missiontofitness Posts: 4,059 Member
    Because you shouldn't have that big of a deficit at that size.
  • erickirb
    erickirb Posts: 12,294 Member
    The less fat you have to lose the easier it is for your body to use lean muscle as a fuel source to "save" as much fat as it can in case you don't get to eat at maintenance or a surplus again.

    Look at body builders cutting for a competition, they lose a lot of fat, and lean muscle leading up to it even with working out like crazy and getting more than enough protein.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I_Will_End_You wrote: »
    Even if you're lifting, with a huge deficit you'll lose muscle mass.

    This

  • lilmisfit1987
    lilmisfit1987 Posts: 183 Member
    When you have less to lose you have to lose slower because you can increase the odds that your body will break down your proteins (muscles) for fuel when you give it too big of a deficit. The body naturally wants to burn fats and sugars for fuel, but when it isn't getting enough of those it will break down the proteins. That's not good news. Everybody on here will tell you that it is MUCH easier to retain lean muscle then to gain it.
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    edited October 2014
    The body is FAR more complex than a direct "calories in/calories out" relationship with food and movement. I know there are many folks here that don't want to accept it but our bodies have many strategies to prevent starvation. The law of thermodynamics is not broken but there is far more going on than just calories eaten/burned as you are discovering for yourself.

    btw: if you are focused on maintaining muscle use measurements for progress NOT the scale. Lower numbers on the scale will often mean loss of muscle mass and if you are under-eating that can still occur even if you are trying to prevent it. A 3500 calorie deficit almost guarantees that you are losing lbm. What's the hurry? A slower approach will be more of a win for the long term.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Boccellin wrote: »
    Because you do not have very much to lose. Because taking your time and doing it a little more slowly will allow this to become a gradual lifestyle change rather than a quick-fix diet.

    This^

    With 19 pounds to go your goal should be 3/4 pound a week max (750 calories). Then lower that to 1/2 pound (500 calories) when you are within 10-15 pounds of goal.

    Slower weight loss spares lean muscle mass. If you want a lower body fat % ....then slow & steady.

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