1stDay Again...3weeks 8lbs loss possible?
Bawlerb
Posts: 33 Member
3500cals. is a pound, but for female 5'2" 160lbs, how many daily cals should I eat and burn to loose 8lbs in 3 weeks? I can do 600-1000cal burn daily doing variety of cardio...but I want to be safe and healthy. Thank u for reading
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Replies
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I have a wedding to go to (with my bestie) and a dress my butt and belly may bust through0
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I will set more goals for after March 11th... I seem to gain 20lbs from Nov-April every year because my activity slows and I don't eat clean. Winter in Canada!0
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I would suggest an intake of no less than 1,000, as it is important to eat well during weight loss (otherwise you risk screwing up your metabolism!). I'm 5' 6" and ~150lbs and shooting for a 2lb-a-week loss, so my intake is ~1200 a day, if that gives you a sort of ball-park of what you want to shoot for. Since you're exercising so much on a daily basis, you're going to want a higher caloric intake to balance out what you're burning. If you're accurate about how much you're burning every day, then I should think 1,500 calories a day might be a good goal to shoot for a day. I am not a professional, though. Just remember that while an excess of calories is still and excess of calories, what matters is what you're eating. The general rule when exercising is to load up on complex carbs beforehand and then eat a high-protein snack afterwards to help repair the muscles that were used during your routine.0
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Possible but more realistic is 4-6. Cut out dairy, breads, high sodium and try eating 5-6 small meals a day 200-250 calories each. Lots of water and walk as much as possible0
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What are your maintenance calories0
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Yes that is possible, but it's best to listen to your body and find that sweet spot for a sustainable deficit. It is different for each person. So is the rate of fat loss. The body weight scale isn't such a great indicator of fat loss as the the body is mostly water. It's only good as a trend say every month.
If you eat to low it will backfire, so it really is finding your own sustainable deficit, AND letting the body shed in it's own time. The enemy in this game is impatience and not letting the body function properly, it's not a machine like the MFP calculator is.0 -
Awesome to get a reply piggysmalls333! Wow thanks. This is my first time trying the community part of this app! Appreciate the time u took to read my q!0
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(I just realized I only kind of answered your question)
I think 8lbs in 3 weeks is doable, as that is about 2.67lbs a week. You just need to be very careful about making sure you're eating enough to balance out the amount of exercising you're doing. Safety is critical- exercise won't out-do a bad diet and a good diet won't out-do exercise, so they need to be balanced.
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ok its actually simple, the difficult part will be you keeping it off after the wedding!! short goals force you to jump out of your long term plan and into a short term plan and can negate your current progress.. just fyi, if you do it, do it without derailing your current diet or work out routine.. for example, if you work out for 1hr, increase your reps or distance in that hr. if your eating 5 oz of meat, eat 4oz and sub the last ounce with fruit. in other words enhance your current plan not dismiss it..0
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Hmmmmmm well maintenance cals- I've never done when not training for events. Gosh I honestly never thought of it. I loose when I restrict cals to 1200-1500 cals. But I should stop the gain-lose Dannydo678. Spring summer I never have to worry about restricting cals- Once I get down I should keep track then too. Thanks! Suggestions!?!0
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Wow californiagirl2012!
I do need to get better I sync/In-touch! How low is dangerous? Obviously if it makes me sick... Which I won't do! Thank u0 -
@Bawlerb it's my pleasure and good luck! ☺️0
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I'm 5'2" 160. I started on Jan 5 at 168 (still 5'2"
) but I stuck to around 1300 cals a day and about about 300 cals of exercise 5 days a week. It took about 4 weeks for me 0 -
Tealloquin that's exactly what I needed and hecterh82 your tips make me think this is doable!
Gosh- sincerely feel blessed for your responses. Thanku. I also know that comments get posted faster then my replies... Sorry I'm new/slow at this.0 -
Great job Sanfromny! hecterh82... Quite a sweet guy to comment like that.
I got in my second run of the year this am! It's -30'C here so I'm not running outside! I'm Canadian, not crazy. I jog around my house for 60mins and got in 8.5km. Good thing I have two sets of stairs make a loop thought my house. Will I be able to walk tomorrow. Lol.0 -
OP, I'm going to be a bit of a downer, but I want you to get a different perspective from the replies you've already gotten. With so little to lose, 3 lbs per week is an aggressive goal. A healthy weekly weight loss goals for people who aren't very obese is 1-2 lbs per week.
Regardless, there is really no way to tell how much you can lose in such a short time. In order to attempt to lose the weight quickly, you will probably have to make significant changes to your diet and exercise. These changes can trigger swings in water weight and changes in digestion, which will affect the number on the scale. These issues will even out in the long run, but you haven't given yourself enough time to get there.
My personal opinion when the target date is so soon is to go out and by a nice pair of Spanx to deal with the event, and to meanwhile start a sensible long term plan to lose the weight for good, so you don't have to go through this again the next time you have a big event coming up!
If you want to try for 8 lbs in 3 weeks, by all means go for it, but your net calories (calories eaten minus exercise calorie) should not drop below 1,200. Also try to avoid foods that typically make you bloat or retain water to avoid any extra puffiness. And I'll bet that whether you lose 1 lb or 10 lbs by the wedding, you will look awesome and will be able to have a blast regardless. Best of luck and have fun!0 -
Kimny72- my neutral is Happy and your reply definitely wasn't a downer.
I can't buy Spanx - I live in a town of 300 total pop...many things I can't buy= feuf!
I think your very right in ur post. Exactly what I need to do.
Btw- thanks for the positive encouragement.
It's true the numbers may not matter, but it's a measurable goal I thought might help the dress that needed a friends help to zip up! I wore it comfortable in December... So it's possible non-bloat foods and just clean eating will be enough.... Or it's more then 10lbs loss.
Should I weigh in more hen once a week?
Maybe measurements are better to do for belly bum leaning-out. Not sure how to do measurements, other then try on to see if guys. Lol. I'm 33 and should know me better!0 -
Bawler, this is all pretty good advice so far, are you using your phone or the website for MFP? I'm not sure how to do it on your phone, but on the website, under the my home tab is a section called goals, you can set your own particular information and what you want to d and the website will help you set realistic expectations of how many calories to consume daily, ect to reach your goals. if you have trouble, I'd be more than glad to help...the main thing is to log your food accurately, daily0
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^*do0
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Judowolf- 1stday... But ive had many 1st days! I have the app on my phone... And I'm good at tracking fitness, but 'was' terrible at tracking food. I'm still learning the ins and outs. I'll see about goal setting. Thank u0
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I use both, but I believe my phone app(galaxy S5 active) has a tab for goals as well and it's more automatic to set your daily calorie intake...I never log my exercise and under eat and I'm losing about three and a half pounds a week, but I eat very clean, healthy meals mostly...the closer you get to your goal, the slower you'll lose...in the beginning I was losing four to five pounds, now I am only getting about two, but I'm close to where I want to stay, so I'll lose I little under where I want to be for summer and then slowly add calories until I get to a maintenance level. There is a great deal of support here and many very helpful people to help you get where you want to be0
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I'm 5'5" and weighed 154, and it took me 2 weeks to lose 8 lbs at about 1200 calories per day. Just make sure you're eating plenty of protein (5-6 small meals per day), plenty of cardio, and healthy fats (natural pb and avocado are my go-to foods).0
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Thanks! HectorH82 and Bawlerb...I'll say this, I had my birthday and Superbowl Sunday and the NBA all star game in there, so I ate and drank beer. I just mainly stuck to calories in/calories out. This app is awesome to help keep us all in check, especially when used correctly!!
I most certaily understand starting again. I've been a member since 2012, I've been as heavy as 220 and dropped to 149 at my smallest (2014) so January I was definitely starting again at 168...It can be done!!!
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Kimny72- my neutral is Happy and your reply definitely wasn't a downer.
I can't buy Spanx - I live in a town of 300 total pop...many things I can't buy= feuf!
I think your very right in ur post. Exactly what I need to do.
Btw- thanks for the positive encouragement.
It's true the numbers may not matter, but it's a measurable goal I thought might help the dress that needed a friends help to zip up! I wore it comfortable in December... So it's possible non-bloat foods and just clean eating will be enough.... Or it's more then 10lbs loss.
Should I weigh in more hen once a week?
Maybe measurements are better to do for belly bum leaning-out. Not sure how to do measurements, other then try on to see if guys. Lol. I'm 33 and should know me better!
drive somewhere that has spanx or order offline. I live in a small town too but have to drive a decent distance to even get to a mall(65 miles one way). I cant always do that so I order stuff online.(I dont own any spanx though). 8 lbs in 3 weeks? I agree with kimny72. thats too aggressive of a goal with someone with so little to lose. it takes time to lose weight. is it safe or healthy? maybe /maybe not. if you have a lot more to lose then maybe. but the less weight you have to loset the slower the weight loss goal should be. you also dont have to cut anything out eitherthat wont cause weight loss to be quicker,unless its causing a bigger deficit which you dont want too big of a deficit as it is. you may lose water weight,and might not be as bloated, but it doesnt work for everyone. just set a reasonable weight loss goal(anything under 25lbs is like .5-1lb a week) and go from there. dont try to overdo it on exercise either or you will feel like crap.lose what you can safely and know that weight loss is not linear so there will be times you may not lose anything at all,or you may show an increase on the scale from sodium intake,hormone fluctuations,etc.0 -
Kimny72- my neutral is Happy and your reply definitely wasn't a downer.
I can't buy Spanx - I live in a town of 300 total pop...many things I can't buy= feuf!
I think your very right in ur post. Exactly what I need to do.
Btw- thanks for the positive encouragement.
It's true the numbers may not matter, but it's a measurable goal I thought might help the dress that needed a friends help to zip up! I wore it comfortable in December... So it's possible non-bloat foods and just clean eating will be enough.... Or it's more then 10lbs loss.
Should I weigh in more hen once a week?
Maybe measurements are better to do for belly bum leaning-out. Not sure how to do measurements, other then try on to see if guys. Lol. I'm 33 and should know me better!
A world without Spanx??? You poor thing
. Is there a waiting list you can get on?!
How often you weigh depends on how much you can handle normal day-to-day fluctuations. I can easily gain/lose 3-5 lbs of water weight overnight, and it doesn't bother me, but if it would affect you too much to see that sort of thing, I would stick to once per week.
If aiming for a big goal helps you get started, then that's great! I just don't want you to be disappointed if you don't lose quite as much. I think too many people think those workout advertisement/biggest loser numbers, but they are extreme cases and misleading. Having said that, you could lose 2-3 lbs of fat, plus several pounds of water and get to the number you want. Just do the best you can! Meanwhile, enter your stats into MFP, choose a goal of one lb per week, and get your calorie goal, so you can have everything ready to go after the wedding to be ready for the long term :drinker:0 -
Teallaquin wrote: »I would suggest an intake of no less than 1,000, as it is important to eat well during weight loss (otherwise you risk screwing up your metabolism!). I'm 5' 6" and ~150lbs and shooting for a 2lb-a-week loss, so my intake is ~1200 a day, if that gives you a sort of ball-park of what you want to shoot for. Since you're exercising so much on a daily basis, you're going to want a higher caloric intake to balance out what you're burning. If you're accurate about how much you're burning every day, then I should think 1,500 calories a day might be a good goal to shoot for a day. I am not a professional, though. Just remember that while an excess of calories is still and excess of calories, what matters is what you're eating. The general rule when exercising is to load up on complex carbs beforehand and then eat a high-protein snack afterwards to help repair the muscles that were used during your routine.
no,you should never eat less than 1200 unless under a drs care. one day here and there is fine but not for any length of time. also at 5'6 1200 is a bit aggressive. Im 5'6.5 and 169lbs and I was given 1500+ to lose weight at .5 lbs a week. you are already at a healthy BMI at 150. can I ask why you are trying to lose 2lbs/wk? and no it doesnt matter what you are eating its all about calories in vs calories out,exercise where did you get that you have to load up on complex carbs before hand and then protein afterwards?0 -
CharliebeansmomTracy and Kimny72
I appreciate what u've taught me about realistic goals- thank u! This is a short term kick start for me I should decrease at least 26lbs.
Small clean meals about 5/6 okay! Lean protein (I had low carb/fat protein shake, salmon and tuna yesterday)! Today I'm gonna have chicken and leftover salmon later! I already feel great just eating veggies again. It's also knowing that the responses here are thoroughly thought out and considerate.
Honestly I feel cared for guys. Thank you.
I am the crazy rare breed that likes to wake up and workout... I don't usually eat before and I'm getn into the habit of having some protein after my workouts again. Day two done! I ran 8.5km in my house yesterday (stairs were hard, but my dogy stayed out from under my feet!). Today I did a workout video and then jumped on my road bike (mounted on a trainer). For workouts I'm trying to incorporate more HIIT- breakout of my lazy elliptical routine.
It's clean eating that makes all the differ ve for me- and it's my hope that after the next three weeks - no matter what the number is or if the dress fits- I want healthy habits as my routine.
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Melissarbelvins I meant to add ur name above too- I can't bring PB in my house I love it too much! So I've got almonds as my snack fat!
Diary- well I'm gonna finish the yogurt I've got in my fridge but I thought yogurt and cottage cheese were good foods?!?
I love salt and sugar- no thyroid BP or diabetic issues either- so I'll tackle reducing salt intake as later option if not getting results. Cucumber with salt is a treat like yogurt!
Judowolf- that's a process I'm gonna consider for me- thank you! Great job at taking care of yourself- lifestyle of health seems to be the undertone!0 -
Let's do some basic math here. After running your stats through a couple of BMR calculators, the numbers came out around 1490 calories. Now, let's assume a sedentary lifestyle ... that puts your daily maintenance calories around 1790 per day. Your desired rate of loss is around 2.67 pounds per week ... requiring a daily deficit of 1333 calories. 1790-1333= 455 calories per day. Your goal is unrealistic and impossible to reach in a healthy manner.0
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