perspective on speed of weight loss

keziak1

I ran into a new book in which the author explains how she went from 230 to 140 which is exactly what I want to do. The blurb says it took her 2 years. Reading that I felt discouraged, "only" 45 lbs lost in a year? Am I delusional because I don't think that is enough?

I have a terrible history of yoyo dieting and giving up too quickly, usually after losing about 30 lbs. I really want it to be different this time and I think I need better perspective on how long this will take. (always assuming a steady weight loss, not fits and starts).

Liftng4Lis

How long do you think it took you to gain that 90 pounds?

jenglish712

Up to 2 pounds a week is considered safe, more if you are in the obese category. 45 pounds in a year is great too. It's better to lose half a pound a week and keep it off than 2 pounds a week and have it not be sustainable (as you know from yo-yo dieting). Make sustainable changes and see how fast works for you. Some people go too fast and then give up or binge. Some people don't see results fast enough and get discouraged. It's important you find a speed that you find rewarding enough to keep going but not so restrictive that you hate your life.

kgeyser

If you gained 45 lbs in a year, would you be discouraged that you didn't gain more because it's "only" 45 lbs?

Everyone's weight loss experience is going to be different. You don't know if she took breaks from dieting during that time, or what approach she used, or what obstacles she encountered. For some people, losing at a slower rate works well for them. They get to eat more food, it meshes with their lifestyle, and it helps them stick to their program. Other people prefer a more aggressive approach, and that works for them.

For someone with 75+ lbs to lose, a 2 lb per week loss is healthy and realistic. That amount will drop the closer you get to goal, and you might end up losing more than that in the beginning. If you really want to change your perspective, pick something other than time to focus on. Getting into a certain clothing size, hitting a milestone with exercise, running a race, hiking a trail - something that you can work towards and achieve through your hard work. Time is going to pass regardless of whether or not you lose weight, so don't gauge your success on time.

malibu927

I lost 55 pounds (248 to 193) in 2014. Could it have been more? Sure. But the big picture is I still have another 50-60 to go, and I know that's going to take me well into 2016 to lose.

Losing faster means more of a chance of losing muscle mass and depriving your body of key nutrients. There's also more of a chance of gaining the weight back once finished. So you can do it quickly and risk your health, or go slower and feel better in the end.

candylilacs

It's kind of like that whole phrase, "It not the place, but the journey". You need the journey to figure out why you got to the place you are. It's not an easy one, but worth it.

LAWoman72

Once you're there, will it matter how long it took you to get there? Plus, 45 lbs. is nothing to sneeze at. That's several clothing sizes for most people.

You're going to get to next year and the year after anyway, at least barring some tragedy. Wouldn't you rather be thin when the calendar turns to 2017? Think back to 2013. Doesn't it seem like yesterday? Don't look at it as two long years stretching out miserably before you. Really live your life every single one of those days, make the right food choices and you'll wind up where the rest of us wind up: at 2017. But a thin 2017.

And by the way, 45 lbs. a year is a slow rate of loss, especially starting out at a very heavy weight as the author must have, if she ended up losing a total of 90 lbs. ETA: Sorry, yes, I see reading back that she started at 230. That's less than a pound a week. I started out with 90 lbs. to lose too, have 70 to go and am losing 2 lbs. per week. You may have bigger losses in the beginning, and that's always encouraging and feels great. The author may have had bigger losses at her heaviest weight, slower as she got closer to goal, which many people do.

radiosilents

Yeah, I get it, but I think for me in the past having focused too much on how long it takes was my downfall, i.e. if it didn't come off fast enough, it was too easy to get discouraged and just give up. This time around one of the things that is helping me is not worrying about how long it's going to take to lose 200+ pounds, but focusing on the general trend going downward. I've been averaging 8-10 pounds a month with some months as little as a few pounds. The reality is, if I'm showing a loss from month to month, I am happy. I will reach my goal eventually, as long as I keep doing what I'm doing. I also figure that if I take my time with it, it's more likely to stay off, which is what I want.

I got into my groove in mid-May and have lost over 60 pounds. I hope to lose about a hundred in 2015, but whatever the loss is will be a good thing. I'm done with yo-yoing and so I'm working on developing a way of eating that doesn't make me feel deprived so that it is sustainable for a lifetime. This also means that the loss is slower, but it's working.

Kalikel

When I started, the weight flew off. I lost so fast. I thought I'd be done so damn quickly. Ha! It slows down, lol.

I don't think two years is too long. It seems like a really long time when you're starting out, but once you're in the swing of it, it's just how you live, so it doesn't seem like a big deal.

If you remember that you have to change what you were doing before and that the change has to be permanent if you don't want to go back to where you were before...the two years is irrelevant. It's The Rest Of My Life, not "while I lose weight." I don't know if that makes it better or worse for you, lol.

I don't think of it as two years. Two years to get my weight off, maybe, it remains to be seen how long my 100-120 pounds will take. But, the new eating habits aren't for weight loss, they are to make myself healthier and there is no limit on that.

Xcsn

You could lose 90 pounds by november if you are consistent. Achieve a caloric deficit of 1,000 calories a day and you will be losing 2 pounds every week.

Cortneyrenee04

I know how you feel. I do get a little bummed out by the slower losses sometimes, but I know in the end it doesn't matter how long it takes. I'm not stopping!

When I'm having thoughts of "only" losing 35 pounds in a year and a half, I go find something heavy and lug it around the house. I can't imagine having that weight back in my body!

Natihilator

I started MFP exactly 3 years ago today with a goal of losing 100lbs. I've "lost" 56lbs in that time, but really, I've lost 59lbs, gained 5, lost 6, gained 15, and lost another 12, and here I am.

I took intentional breaks, I took unintentional breaks, had bouts of illness where I lost 5lbs in 3 days, had some injuries where I wasn't active for months and gained weight. The most frustrating is re-losing weight that I had so diligently worked to lose just because I "didn't feel like tracking" anymore.

You may be anxious to get all the weight off when your motivation is high, but know that there will be times when you won't feel motivated at all, and that's not failing. You have to find out:

1. Why you were so quick to give up in past weight loss attempts (food choices too restrictive? not seeing progress fast enough?)
2. What you can do differently this time.

heatherrunsfar

It's recommended not to lose more than 1% of your body weight a week to preserve lean body mass and achieve lasting loss. That is not minimal, that is dedicated and focused consistently. Most of us will have some weeks where we take a step back or whatever.

Remember the important thing is consistency and health, not the speed.

45 lb in a year is still a lot. It's possible to lose more, but it's not what's important. A change of habits that's manageable so you don't quit and so you don't regain, is.

keziak1

thanks to all of you...gave me just want I wanted, some perspective on this issue. It actually did take a long time to pile on the weight so it's not very fair to expect it to fall off just like that. To help with this I have been setting up mini goals for myself, most just an additional few pounds at a time, to give me regular opportunities to feel good about my efforts. I'm close to the minus 20 lbs mark and I feel good about that. Need to keep up that positive feeling.

Aemely

There are 52 weeks in a year. So, a goal of losing 52 lbs. in a year (at 1 lb. lost each week) seems very reasonable! If you set that goal for yourself and manage to lose more than that amount, say 1.5 lbs. a week (78 lbs. total in a year), that would be awesome, but setting reasonable goals helps to manage expectations.

I have less to lose, so I'm losing slower than 1 lb. a week, but I'm still very happy with my progress 190 days later! Don't be discouraged. Just get started!

bwogilvie

I lost 47 pounds in my first year. I could have been more aggressive, but by losing about 1.1 pounds/week for the first six months, then slowing down, I had plenty of energy for being active and didn't have to worry about being hungry and crabby all the time. After the first three weeks, I was rarely bothered by hunger between meals, and by eating slowly and mindfully (and, of course, counting calories), I could leave the table satisfied while still meeting my goals.

You need to get into the mindset that this is a lifestyle change, not a diet. Otherwise, you're likely to regain the weight again once you reach your goal.

jemhh

I lost 52 lbs last year. This year I'm aiming at 10-15 pounds. Once you get closer to goal the weight loss slows down. On the upside, by that point you may find that your focus has changed from total weight to another goal (e.g., bodyfat, strength goals, etc.) so you don't think about how long it's taking as much.

47Jacqueline

If you lose 45lb in a year, you will absolutely notice a difference in yourself. Even if it's not your goal, it's significant. Probably at least 2 sizes smaller, maybe more if you exercise as well.

smashley_mashley

I always want it to come off faster than it does. when I started, I banked on losing 2 pounds per week with the expectation I would hit my goal weight by end of Sept 2014 (total of 44 pounds). You have to be extremely disciplined to achieve that and I wasn't as disciplined as I would have liked and I am the only one to blame for that. I still had my indulgences (a beer on a patio, Starbucks, occasional dessert at dinner - i am an avid baker). That being said, I am 22lbs lighter than I was when I started and am half way there. You will have your ups and downs but as long as you stick w/ it, you will get there.
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mtforrest07

"People give up when they think of how far they still have to go instead of how far they have come". As long as you are losing any weight at all, consider it a blessing that you feel better than you did before. Don't think of your goal as 90 pounds because you're not even going to know how you'll feel when you hit that goal. Make small goals and rejoice in every pound that you lose

TheVirgoddess

I've lost 66 pounds in eight months.

But, it's not a contest - the author of the book may have lost 45 pounds a year, but that doesn't mean you will. You might lose faster, or slower. It really depends on a number of factors - the biggest one being how committed you are.

I never had a time goal for my weight loss. I made small, manageable goals (lose 25 pounds, get under 200 pounds, get my BMI under 30, etc) so nothing felt too overwhelming.

I still have about 20 pounds to lose, but I have no idea how long that will take me. And that's okay.

TimothyFish

I read somewhere that an obese person should lose 20% of their weight in six months to reduce the health risks associated with obesity.

RockstarWilson

You get out what you put in
--Oberto Beef Jerky

brightsideofpink

Its easy to look at the goal and see nothing in between. But once you get going, you realize that the milestones on the way are pretty cool too. I lost 50 lbs last year, starting in early May. I still have 40 more to go. When I started, all I could think of were those 90 lbs. But the in between has been pretty damn cool too. I love slipping into new, smaller jeans. I blush when people notice how far I've already come. I enjoy my time at the gym, and I feel great every day chasing my kids around. So when you think of the time, be it one year, two, or three, remember that the time in between isn't wasted time. You'll find achievements and happiness long before goal.

esjones12

It's not about the end result. It's all about the journey. When I first started working with a personal trainer I was told "The longer it takes to lose the weight, the easier it is to keep off." The quicker weight comes off, the easier it is to put back on. That's why fad diets and quick fixes don't work long term.

I've lost "only" 40lbs in 2.5 years. But I have also successfully kept that weight off for 2.5 years. A lot of people I know who have lost weight in that time frame already put it all if not more back on. I have completely changed my lifestyle. I am happy and healthy. I'm about 30lbs from goal weight. I'd like to lose the majority of that this year. But as long as the scale is trending down and I'm enjoying my life, all is good.

Best of luck.

yoovie

I lost 100 pounds, about 20-30 each year for about 3 and a half years.

Because I took my time and went slow (if anything in the world is not a race to see who can make it happen fastest - it's weight loss):
- I was able to build up a beautiful body UNDER the fat I was losing as well as give my skin time to shrink along with my waist line.
- I had time for my brain and my self-image to keep up with the changes in my body (you wake up a year later, 70 pounds lighter, get ready for a possibly serious disconnect in your brain and some also serious body dysmorph ishes).
- I was able to get strong and keep my bones and muscles healthy while going through such a radical change, by educating myself about nutrition and by following a strong weight program, instead of making the mistake of only doing cardio
- I learned so much about myself and saw my tastes change and my desires change and what i wanted out of life was changing..
- My character changed by constantly pushing myself to stay dedicated, determined, in control of my own actions and by continuing to tackle any obstacle in my way. It gave me incredible self-discipline and more importantly, made it possible for me to trust in myself.

These are things that a stupid, cheat of a quick fix for the lazy will NOT give you.

You want it to take time.

You want to change your life, not your background screen on your phone. Some things just ain't meant to be instant, and once you accept that, and realize that the best victories come from hard work, you'll get out of your own way.

keziak1

that is beautiful. thanks yoovie

yoovie

i want people to win.

at the gym, at life and at everything.

lemurcat12

As others have said, don't focus so exclusively on getting to your goal, but realize that the benefits will start right away. Being down 10 or 20 or 30 lbs, just feeling better and more in control from more sensible eating and exercise and having a plan. Also, it does slow down, so you could still achieve a huge chunk of it more quickly, depending on what ends up being right for you.

I started wanting to lose about 100 lbs and feeling kind of discouraged I had so far to go (I'd rather self delusionally estimated my weight about 30 lbs lower than it was). I found that I felt better and more motivated even after just the first 20 lbs (getting under 200) and by 20 more was feeling really good and seeing differences and was able to do a lot more exercise--completing a thirty mile bike ride and a 5k. Seeing photos of me then I'm almost weirdly surprised at how different I look than now, as I know how good I felt. After that the losses coincided with clothing sizes going down or at a certain point realizing I had more to lose in my own mind, but that I was a healthy weight (and before that, overweight but not obese). At 150 I was still 30 lbs from my original goal, but really felt quite a bit different than at 220 and doing nothing about it.

Now I've been kind of spinning my wheels 10 lbs above my original goal for a month, but am fine with it taking longer than I originally scheduled. I'm okay with my weight and happy that my fitness level is improving and know I will get there and have an understanding of how to stay there.

Good luck, I know you can do it!

msf74

There once was a speedy hare who bragged about how fast he could run. Tired of hearing him boast, Slow and Steady, the tortoise, challenged him to a race. All the animals in the forest gathered to watch.

Hare ran down the road for a while and then and paused to rest. He looked back at Slow and Steady and cried out, "How do you expect to win this race when you are walking along at your slow, slow pace?"

Hare stretched himself out alongside the road and fell asleep, thinking, "There is plenty of time to relax."

Slow and Steady walked and walked. He never, ever stopped until he came to the finish line.

The animals who were watching cheered so loudly for Tortoise, they woke up Hare.

Hare stretched and yawned and began to run again, but it was too late. Tortoise was over the line.

After that, Hare always reminded himself, "Don't brag about your lightning pace, for Slow and Steady won the race!"

keziak1

I want to be steady, too, just have to be patient about the slow part and avoid "diet" thinking, versus "permanent life style change". Also I feel like I"m a winner every day I skip the Coke and junk food. Finally, it just occurred to me to keep in mind how heavy 20 lbs of anything is, not inconsiderable!