Please help me!

u230949

I am 5'2 and 145.7lbs. My GW is 120lbs. I would like to lose MORE than 2 pounds/week or at least look like it MFP says I should have 1200 calories per day. I've been doing this for over a month and am up and down on the scale. I've lost 4.2 lbs total. I do Zumba/jazzercise 4-5 times per week. I have PCOS and hypothyroidism.

PeachyCarol

Do you really want to lose muscle mass? Because lowering your caloric intake further and attempting to lose weight more quickly when you have so little to lose will do just that.

Even trying to lose 2 pounds a week at your weight is too aggressive.

u230949

Hi . My goal weight is 120 so I have a little over 25 pounds to lose and I am not even losing 2 pounds/week. I have been working out a lot more so maybe I'm building muscle???

brianpperkins

Just to make sure I'm understanding you clearly ... you want to embark on an unhealthy weight loss program and want help doing so although the site's rules and calculations don't permit it?

Springfield1970

Not recommended.
Your weight loss will come from all the wrong places, muscle tissue, organs, calcium from bones, water in gut, skin, hair, glycogen in liver and the muscles. You really only want to lose the fat, and as you aren't very overweight you are limited in the amount you can burn off.

It really is better to do this sensibly. I personally think a pound a week is too aggressive. I try and slowly melt off a pound every 3/4 weeks, to keep hold of all the good stuff that keeps me looking young and vital. (I'm 44).

PeachyCarol

u230949 wrote: »

Hi . My goal weight is 120 so I have a little over 25 pounds to lose and I am not even losing 2 pounds/week. I have been working out a lot more so maybe I'm building muscle???

No, you're not building muscle in a caloric deficit, sorry. But if you're looking for quick weight loss, it's not going to happen when you don't have a lot to lose. Bodies just don't work that way. 25 pounds isn't a lot.

What you're asking to do is unsafe and against the site guidelines.

psuLemon

Generally follow these guidelines. If you are trying to get lean, then you want to have a moderate deficit, lift heavy weights and try to maintain muscle mass so you decrease body fat %. If you lose muscle too (common with aggressive weight loss), you will not lower your body fat % as fast, and you will lower your metabolic rate.

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

u230949

Psulemon ...thank you! That is so helpful! I am hypothyroid and have PCOS so losing weight has been a challenge for me. I will take your recommendations . Thank you!

brianpperkins

You are not building appreciable muscle mass while in a deficit. More rapid weight loss comes from either water weight and/or the loss of lean body mass ... not more fat lost.

You have the choice to do things in an healthy manner which requires patience or embark on the path of rapid, but unhealthy, loss.

MinnieInMaine

How to get better results? Realize that fast weight loss and not eating enough calories/nutrients isn't a healthy way to go. Stop comparing yourself to how you were before, we all change. And have patience, lots and lots of patience.

Springfield1970

Do you even read?

psuLemon

u230949 wrote: »

Psulemon ...thank you! That is so helpful! I am hypothyroid and have PCOS so losing weight has been a challenge for me. I will take your recommendations . Thank you!

Those are other variables. With PCOS, you need to go on a low carb diet. What is your workout plan? Also with hypothyroidism, you generally won't follow the standard formuals for weight loss, so you would probably need a little less than a person without issues.

u230949

Springfield1970. What? I am new to this. Thank you for your help. Unfortunately I am not as educated on this as you are. I appreciate your post.

SergeantSausage

So you would like to be miserable, then ?

psuLemon

Let's cut the OP some slack. She is a noob like we all were at one time.

u230949

psulemon wrote: »

u230949 wrote: »

Psulemon ...thank you! That is so helpful! I am hypothyroid and have PCOS so losing weight has been a challenge for me. I will take your recommendations . Thank you!

Those are other variables. With PCOS, you need to go on a low carb diet. What is your workout plan? Also with hypothyroidism, you generally won't follow the standard formuals for weight loss, so you would probably need a little less than a person without issues.

Hey thank you for that feedback. I am doing Zumba 3 times per week (45 mins) and jazzercise a couple times per week (60 mins). Jazzercise does have about 10 minutes of hand weight exercises at the end of class.

psuLemon

Personally, I would do a custom set up. Based on your stats and the fact you workout 5 days a week, i would probably put you at 1500 calories (should account for a potential lower RMR), macros at 25% carbs, 30% protein and 45% fats. You can do a custom set up below. Do not eat back exercise calories. If you do not have a food scale, buy one. It's an invaluable tool.

http://www.myfitnesspal.com/account/change_goals_custom

Second, exercise - I would replace either zumba or jazzercise with a weight training program that focuses on progressive compound lifts. It will help maintain your muscle mass (which makes you lean) and helps maintain metabolic functions. Some good programs the most popular, especially for women are: New Rules of Lifting for Women, Strong Curves, Stong lift 5x5 and beginner lift 5x5. I would recommend the first one as it's also a book and can give you some foundational knowledge of fitness.

PeachyCarol

I have hypothyroid and probably lose weight a little more slowly than someone else my age and weight would, but am still able to lose. I agree with psulemon's recommendation about going lower carb for your PCOS. It should help making sticking with a lower calorie plan easier.

From what I understand, you don't need to go super low carb, anything around 100 g or less will do. You can set your macro goals in your diary under the Goals tab by choosing Custom Settings.

mcloughlins

u230949 wrote: »

I am 5'2 and 145.7lbs. I would like to lose MORE than 2 pounds/week. MFP says I should have 1200 calories per day. How can I lose more aggressively?

EXERCISE !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

u230949

psulemon wrote: »

Personally, I would do a custom set up. Based on your stats and the fact you workout 5 days a week, i would probably put you at 1500 calories (should account for a potential lower RMR), macros at 25% carbs, 30% protein and 45% fats. You can do a custom set up below. Do not eat back exercise calories. If you do not have a food scale, buy one. It's an invaluable tool.

http://www.myfitnesspal.com/account/change_goals_custom

Second, exercise - I would replace either zumba or jazzercise with a weight training program that focuses on progressive compound lifts. It will help maintain your muscle mass (which makes you lean) and helps maintain metabolic functions. Some good programs the most popular, especially for women are: New Rules of Lifting for Women, Strong Curves, Stong lift 5x5 and beginner lift 5x5. I would recommend the first one as it's also a book and can give you some foundational knowledge of fitness.

Oh thank you! I just updated my goals! I am googling these programs now. I also looked up your terms (RMR, macros, etc.). Thank you so so so much. Very helpful!

psuLemon

u230949 wrote: »

psulemon wrote: »

Personally, I would do a custom set up. Based on your stats and the fact you workout 5 days a week, i would probably put you at 1500 calories (should account for a potential lower RMR), macros at 25% carbs, 30% protein and 45% fats. You can do a custom set up below. Do not eat back exercise calories. If you do not have a food scale, buy one. It's an invaluable tool.

http://www.myfitnesspal.com/account/change_goals_custom

Second, exercise - I would replace either zumba or jazzercise with a weight training program that focuses on progressive compound lifts. It will help maintain your muscle mass (which makes you lean) and helps maintain metabolic functions. Some good programs the most popular, especially for women are: New Rules of Lifting for Women, Strong Curves, Stong lift 5x5 and beginner lift 5x5. I would recommend the first one as it's also a book and can give you some foundational knowledge of fitness.

Oh thank you! I just updated my goals! I am googling these programs now. I also looked up your terms (RMR, macros, etc.). Thank you so so so much. Very helpful!

The new rules of lifting for women

You can get it from amazon.

Springfield1970

Some weird stuff was happening with the OPS post looking like she wasn't reading. The posts have moved around. I apologise for seeming rude! Now my DYER looks completely out of context....