How to Lose 2kg/Week (4.4lbs/Week) - Advice?!

jsuh1993

Currently:
Male (Asian) - Age 23
6 ft Tall
Weight: 100kg = 220lbs
Muscle mass: Average person

Goal:
Losing 2kg/week (4.4lbs/week)

Before you say it is impossible, etc, I wanted to get real idea/perspective on what I can try and should be doing. I lost weight before in extremely fast pace before, something I know my body can take.

In terms of diet, I am aiming for 800 cal a day of protein powder + beef jerky + banana. So it will come down to how much work out I need to achieve. I wanted to get some advice from more skilled people here..

Thank you for your advice in advance!

janejellyroll

Your goal is too aggressive.

You lost weight before at a fast pace, now you're in a situation where you need to lose it again. That doesn't sound like it was successful for you.

800 calories isn't enough for a man. If you follow this plan, you will lose muscle (not fat) and put your health at risk. You are also increasing the chances that you will be coming back here again soon to ask our advice, again, on how to lose the weight.

Why not use MFP to generate a reasonable calorie goal and eat that? You aren't going to get any advice on how to follow a VLCD here because it's dangerous for you and it's also against MFP's TOS to offer such advice.

auddii

If you want to lose 4.4lbs per week, you would need to eat 2200 calories less than what you burn each and every day. That is absolutely ridiculous and unhealthy.

The side effects of attempting very fast weight loss:

• weakness
• fatigue
• cold intolerance
• dizziness
• constipation
• swelling of the hands and feet
• burn more muscle than fat (your heart is a muscle)
• weakening your bones
• hair loss
• depressed immune system
• death

MommyL2015

If you're talking about ONLY eating 800 calories a day, don't do that. Bad idea and this thread will be reported. Is that what you're saying?

thiosulfate

You say you lost before at an extreme rate? Hmm.... I wonder why you couldn't keep it off. Anyway...

At 6ft, 220 lbs, (if you are sedentary) you burn approximately 2450 calories per day. You say you want to eat 800 calories per day (good luck with that....). That gives you a deficit of 1650 per day and a deficit of 11550 per week. This is equivalent to 3.3 pounds loss per week.

You want to lose 1.1 more pounds per week? That's 3850 more calories you need to burn with exercise every week (good luck have enough energy). This averages to about 550 calories burned from exercise every single day of the week. No rest days. Or if you only want to exercise 5 times per week? Burn 770 on those days. Only want to work out 3 days per week? Burn 1284 calories on those days.

This diet is not sustainable. The results may seem nice but good luck trying to keep it up or, you know, getting ANY nutrients. Note that without proper nutrition, you risk getting brittle nails, brittle hair, hair falling out, constant fatigue, and not to mention you will eventually be quite literally starving.

FYI, 2 lbs per week is the recommended maximum loss on my fitness pal, and you are only overweight on the BMI scale so you don't have much to lose. I would recommend 1-2 lbs lost per week.

kgeyser

Dear Posters,

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