Opinions on pace of weight loss?
Gibby349
Posts: 119 Member
Hey guys what do you think?1 pound of a loss a week or 2 ? I used to do 2 but now im undecided whether I should keep in that way or not
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Replies
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It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.6
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i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.4 -
Well I want to lose another 38 pounds0
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cwolfman13 wrote: »It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.
This ^^
It is much harder to create a 1000 calorie deficit the smaller you are.0 -
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jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?0 -
cwolfman13 wrote: »It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.
I Have 38 pounds to lose for my goal weight.0 -
jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)3 -
jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
I pay attention to macros for satiety, not weight loss. I don't use the MFP default macros - the sweet spot for me is slightly upped protein and reduced carbs.
You might average one pound a week over time but it is extremely unlikely that you will hit one pound every week, especially since you are female.
I gain at ovulation and right before my TOM. Because of this (and because Lyle McDonald said to) I compare myself to last month, not last week.0 -
With 38 pounds to lose, 1 pound a week is a good goal. I don't suggest 2 pound per week for most women with less than 75 pounds to lose.
Don't expect to lose a pound every week. Weight loss is not linear for the vast majority of people. Some weeks you'll lose, some you'll maintain, some you may see increases (especially considering female hormone fluctuations.)0 -
cwolfman13 wrote: »It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.
I Have 38 pounds to lose for my goal weight.
Here's an example of 1% of your current body weight: Let's say you now weigh 163 pounds. A 1% weekly weight loss goal is 1.63 pounds.
That 1.63 pounds would be a 815 calorie deficit each day (1.63 x 3500 = 5705/7 = 815). So if it takes 2,100 calories for you to maintain your current weight.....you are looking at eating 1,285 calories a day to lose 1.63 pounds a week. Find your TDEE (or maintenance) here: http://scoobysworkshop.com/calorie-calculator/2 -
jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either0 -
jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
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With 38 pounds to lose, 1 pound a week is a good goal. I don't suggest 2 pound per week for most women with less than 75 pounds to lose.
Don't expect to lose a pound every week. Weight loss is not linear for the vast majority of people. Some weeks you'll lose, some you'll maintain, some you may see increases (especially considering female hormone fluctuations.)
Thank you I needed to hear this because if I dont see loss on the scale I stress and I think about it for the whole day until the next day when I weigh.I literally wish the day away so I can weight myself again to see if I lost0 -
kshama2001 wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
I pay attention to macros for satiety, not weight loss. I don't use the MFP default macros - the sweet spot for me is slightly upped protein and reduced carbs.
You might average one pound a week over time but it is extremely unlikely that you will hit one pound every week, especially since you are female.
I gain at ovulation and right before my TOM. Because of this (and because Lyle McDonald said to) I compare myself to last month, not last week.
Ah.So when you gain is it usually just water weight then because one time I gained and I ate at deficit and I was so confused.So water weight explains it.How long does it take to get rid of water weight.Well so far every week Ive lost weight so I am hoping for it to stay that way
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vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?0 -
cwolfman13 wrote: »It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.
I Have 38 pounds to lose for my goal weight.
Here's an example of 1% of your current body weight: Let's say you now weigh 163 pounds. A 1% weekly weight loss goal is 1.63 pounds.
That 1.63 pounds would be a 815 calorie deficit each day (1.63 x 3500 = 5705/7 = 815). So if it takes 2,100 calories for you to maintain your current weight.....you are looking at eating 1,285 calories a day to lose 1.63 pounds a week. Find your TDEE (or maintenance) here: http://scoobysworkshop.com/calorie-calculator/
of all the times i have seen the scooby link here i always thought i'd followed it and done the calculations at some point. apparently i did not. learn something new everyday. they give me a lot more calories than mfp though.0 -
kshama2001 wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
I pay attention to macros for satiety, not weight loss. I don't use the MFP default macros - the sweet spot for me is slightly upped protein and reduced carbs.
You might average one pound a week over time but it is extremely unlikely that you will hit one pound every week, especially since you are female.
I gain at ovulation and right before my TOM. Because of this (and because Lyle McDonald said to) I compare myself to last month, not last week.
Ah.So when you gain is it usually just water weight then because one time I gained and I ate at deficit and I was so confused.So water weight explains it.How long does it take to get rid of water weight.Well so far every week Ive lost weight so I am hoping for it to stay that way
I gain a few pounds premenstrually and by a week after my period starts have lost this plus another pound or two. However, it's different for everyone.
I weigh every day and chart this in Excel. Many people use an app, I think Trend Weight. Just focus on the trend, not your weight each day or week.0 -
jessiferrrb wrote: »cwolfman13 wrote: »It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.
I Have 38 pounds to lose for my goal weight.
Here's an example of 1% of your current body weight: Let's say you now weigh 163 pounds. A 1% weekly weight loss goal is 1.63 pounds.
That 1.63 pounds would be a 815 calorie deficit each day (1.63 x 3500 = 5705/7 = 815). So if it takes 2,100 calories for you to maintain your current weight.....you are looking at eating 1,285 calories a day to lose 1.63 pounds a week. Find your TDEE (or maintenance) here: http://scoobysworkshop.com/calorie-calculator/
of all the times i have seen the scooby link here i always thought i'd followed it and done the calculations at some point. apparently i did not. learn something new everyday. they give me a lot more calories than mfp though.
Scooby's gives you more because they include exercise up front. MFP numbers are great when someone is not so consistent with exercise.1 -
jessiferrrb wrote: »cwolfman13 wrote: »It depends on how much you have to lose. The less weight you have to lose, the slower it should be. A good rule of thumb is no more than 1% of your body weight per week.
I Have 38 pounds to lose for my goal weight.
Here's an example of 1% of your current body weight: Let's say you now weigh 163 pounds. A 1% weekly weight loss goal is 1.63 pounds.
That 1.63 pounds would be a 815 calorie deficit each day (1.63 x 3500 = 5705/7 = 815). So if it takes 2,100 calories for you to maintain your current weight.....you are looking at eating 1,285 calories a day to lose 1.63 pounds a week. Find your TDEE (or maintenance) here: http://scoobysworkshop.com/calorie-calculator/
of all the times i have seen the scooby link here i always thought i'd followed it and done the calculations at some point. apparently i did not. learn something new everyday. they give me a lot more calories than mfp though.
Scooby's gives you more because they include exercise up front. MFP numbers are great when someone is not so consistent with exercise.
that makes sense. i should have noticed that in the activity level selections.0 -
vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?
Skinny fat is when you are at a healthy BMI but your body fat percentage is high. The "ideal," and I use that term loosely because it can be subjective, is about 25% in females. But this is why many of us advocate for heavy weight lifting in order to best preserve muscle.
Here is a good picture to show what I mean. Both images are within a healthy BMI, but one is a lower than the other.
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vespiquenn wrote: »vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?
Skinny fat is when you are at a healthy BMI but your body fat percentage is high. The "ideal," and I use that term loosely because it can be subjective, is about 25% in females. But this is why many of us advocate for heavy weight lifting in order to best preserve muscle.
Here is a good picture to show what I mean. Both images are within a healthy BMI, but one is a lower than the other.
Still dont understand it sorry.So do you mean if i am at a healthy bmi .There could still be another problem that I might have to fix0 -
vespiquenn wrote: »vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?
Skinny fat is when you are at a healthy BMI but your body fat percentage is high. The "ideal," and I use that term loosely because it can be subjective, is about 25% in females. But this is why many of us advocate for heavy weight lifting in order to best preserve muscle.
Here is a good picture to show what I mean. Both images are within a healthy BMI, but one is a lower than the other.
Still dont understand it sorry.So do you mean if i am at a healthy bmi .There could still be another problem that I might have to fix
Skinny fat is basically looking fat while "healthy." At a high body fat percentage, you can still have the same health problems as you would overweight. I guess the best I can say is if you do not meet protein, you risk losing muscle. Weight loss does not just take from fat. It takes from everywhere including muscle. There's no way to stop it, but you can do things to retain muscle like making sure to get protein and if you can, weight lifting or using body weight work.
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Skinny fat is like building a house on a sand base instead of on concrete. You'll be a lower number on the scale but you won't necessarily reflect that in the mirror ie: being more jiggly than someone who strength trains and retains muscle mass even if both people weigh the same on a scale.1
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vespiquenn wrote: »vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?
Skinny fat is when you are at a healthy BMI but your body fat percentage is high. The "ideal," and I use that term loosely because it can be subjective, is about 25% in females. But this is why many of us advocate for heavy weight lifting in order to best preserve muscle.
Here is a good picture to show what I mean. Both images are within a healthy BMI, but one is a lower than the other.
Still dont understand it sorry.So do you mean if i am at a healthy bmi .There could still be another problem that I might have to fix
The point is not that you have to fix it, but you may get to goal & be disappointed. Skinny fat is a smaller version of the current you (perhaps soft & doughy?). But keeping (more) lean muscle mass while losing weight leads to a smaller & FIRMER version of the current you. Who wants to jiggle (still) when they get to goal? I've heard it stated this way....lose "weight" to look good in clothes....lose fat to look good naked.0 -
vespiquenn wrote: »vespiquenn wrote: »vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?
Skinny fat is when you are at a healthy BMI but your body fat percentage is high. The "ideal," and I use that term loosely because it can be subjective, is about 25% in females. But this is why many of us advocate for heavy weight lifting in order to best preserve muscle.
Here is a good picture to show what I mean. Both images are within a healthy BMI, but one is a lower than the other.
Still dont understand it sorry.So do you mean if i am at a healthy bmi .There could still be another problem that I might have to fix
Skinny fat is basically looking fat while "healthy." At a high body fat percentage, you can still have the same health problems as you would overweight. I guess the best I can say is if you do not meet protein, you risk losing muscle. Weight loss does not just take from fat. It takes from everywhere including muscle. There's no way to stop it, but you can do things to retain muscle like making sure to get protein and if you can, weight lifting or using body weight work.
Oh that doesnt bother me though.As long as I am at a healthy weight I dont mind.Thanks for the tip though.I have to loose a lot of fat first0 -
DaniCanadian wrote: »Skinny fat is like building a house on a sand base instead of on concrete. You'll be a lower number on the scale but you won't necessarily reflect that in the mirror ie: being more jiggly than someone who strength trains and retains muscle mass even if both people weigh the same on a scale.
Yeah but I will still look a lot thinner than before.I dont care if I look a small bit jiggly lol0 -
vespiquenn wrote: »vespiquenn wrote: »vespiquenn wrote: »jessiferrrb wrote: »jessiferrrb wrote: »i would suggest 1 unless you have a lot to lose (somewhere over 50-75 seems to be the consensus).
you can always set it to 2 and see how you feel on that amount of calories, but it's a pretty aggressive cut. On a personal level i set it to 1 because i feel like i'm better able to stick with it at that rate. i don't feel deprived and i'm making slow but steady progress.
The reason I want to lose two a week is because I want to have my goal weight by the time I go on holiday next summer.I see thats a good idea also.Can I just ask you a question Its not related to this but do you stay within your carb fat and all the other macros daily to lose one pound a week and is it exactly 1 pound you lose?
i don't pay close attention to my macros, and it definitely isn't exactly a pound a week. some weeks it's smaller and some it's more and some depending on the TOM i gain. but i weigh myself every morning and track it on happy scale which smooths out the fluctuations and each month i lose a "moving average" of about 4 pounds (except July - when i had a 2 week vacation in prague and drank every pilsner i met)
So is it just as long as you keep within your calories you should be fine.I dont pay attention to macros either
The only macro that is really beneficial to watch is protein (unless you have a medical condition that calls for watching others). If you're not getting enough protein, your loss of muscle mass will be higher than necessary, causing skinny fat if you're not careful.
Okay thanks.Can you explain skinny fat to me ?
Skinny fat is when you are at a healthy BMI but your body fat percentage is high. The "ideal," and I use that term loosely because it can be subjective, is about 25% in females. But this is why many of us advocate for heavy weight lifting in order to best preserve muscle.
Here is a good picture to show what I mean. Both images are within a healthy BMI, but one is a lower than the other.
Still dont understand it sorry.So do you mean if i am at a healthy bmi .There could still be another problem that I might have to fix
Skinny fat is basically looking fat while "healthy." At a high body fat percentage, you can still have the same health problems as you would overweight. I guess the best I can say is if you do not meet protein, you risk losing muscle. Weight loss does not just take from fat. It takes from everywhere including muscle. There's no way to stop it, but you can do things to retain muscle like making sure to get protein and if you can, weight lifting or using body weight work.
Right. But the girl on the left doesn't look fat. She may still want to lose some body fat, but she looks healthy.
I tend to think of "skinny fat" as someone who has very little muscle and looks "floppy" for lack of a better word.4
This discussion has been closed.
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