Realistic Fat Burning Goal.
kt90gurl
Posts: 37 Member
My question is for any one who understands fat burn etc.
I'm 5"2 and weigh 202 pounds (14stone-6)
I realistically want to burn 2lb a week. I'm working towards a goal of being about 140lb (10 stone.)
Currently I am doing 4-5 work-outs at the gym a week (400-500 calories a time, but I can push this to 600-700 if I spend longer at the gym. - But I want to avoid my body going into starvation mode/ calorie deficit.)
I am realistically eating 1400 calories a day (it's supposed to be 1200 + whatever exercise I do.) I avoid sugar and foods high in sat fats but other than that I eat generally what I want, I don't avoid carbs or anything.
Am I eating too little? too much? will working out regularly speed up fat burn or just store it? I work out so regular because I want my fitness level to go up more than anything. I've noticed a big change in my own fitness from upping my work outs from 3 times a week to 5 and I want it to stay at peak level.
I'm 5"2 and weigh 202 pounds (14stone-6)
I realistically want to burn 2lb a week. I'm working towards a goal of being about 140lb (10 stone.)
Currently I am doing 4-5 work-outs at the gym a week (400-500 calories a time, but I can push this to 600-700 if I spend longer at the gym. - But I want to avoid my body going into starvation mode/ calorie deficit.)
I am realistically eating 1400 calories a day (it's supposed to be 1200 + whatever exercise I do.) I avoid sugar and foods high in sat fats but other than that I eat generally what I want, I don't avoid carbs or anything.
Am I eating too little? too much? will working out regularly speed up fat burn or just store it? I work out so regular because I want my fitness level to go up more than anything. I've noticed a big change in my own fitness from upping my work outs from 3 times a week to 5 and I want it to stay at peak level.
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Replies
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First, starvation mode is a myth. But....
You are on the very edge of reasonable weight loss. You are most likely losing muscle as was as fat. Slow down a bit. Lose less per week and do some resistance training as too (to help preserve your muscle).1 -
most projections are based on 3500 calories in a pound of fat, so perhaps knowing that helps.
i'm too sleepy to do the math for you, but yhe number i know is your body can metabolize a maximum of two pounds of fat per week, i.e. 7000 calories' worth. if your deficit is greater than that then your body has to reach into your muscle stores to make up the difference, so it's sort of counter-productive in the long run.
don't waste the muscle you already have just from carrying extra weight all this time :tongue. that *kitten* is HARD to get back once it's gone.2 -
MFP will give you 1200 as a floor, it might not actually be enough to lose 2lbs a week. I only mention that because I previously had a goal to lose 2lbs a week and got 1200 but that would only get me 1.5lbs per week as it wouldnt allow the calories to dip below that to achieve my goal.
I am just taller than you was the same weight and did 1200 cal and 1 hr of exercise 6 days a week for 5 weeks or so weeks and then found I was so tired and hungry all the time. I upped it to 1500 and felt much better, rate of lose didnt slow down either so I think the extra cals meant I ended up doing more incidental exercise since I wasnt bone tired all the time. I lost 10kg in 11 weeks.
I've actually put all the weight back on for various reasons over the last 6 months (after 6 months of maintenance) and have just started again. This time I am starting with 1500 and exercising 3 times a week as I dont want to get so tired, I expect that I will up my days to 5 days exercise as I get fitter because I enjoy it and I know I will look better for it.0 -
Even if you can manage 2lbs/week consistently (fairly doubtful) it's gonna slow way down as you get closer to your goal. Just prepare your expectations. I'd add in some strength training too, lots of cardio and quick weight loss will generally result in a smaller but still flabby body. I'd say 2x/week full body strength workout at the bare minimum.1
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Also, keep sustainability in mind. You want to build on a lifestyle that you can maintain forever.0
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But I want to avoid my body going into starvation mode/ calorie deficit.
Starvation mode isn't a thing in the sense you believe it.
You do actually need to be in a calorie deficit to lose fat.
Am I eating too little? too much?
Your rate of weight loss of a period of weeks is the best guide. Plus energy levels, plus recovery from exercise, plus exercise performance. Fastest weight loss isn't always the best way - it has to be sustainable so think long term.
will working out regularly speed up fat burn or just store it?
Your fat is a store of energy (like the fuel tank in your car).
It's your calorie deficit that sets the rate at which you lose fat - exercise contributes to tipping the balance.
If you don't have a calorie surplus (putting more fuel in your tank than you use) you can't store energy so no exercise can't make you store more fat.
I work out so regular because I want my fitness level to go up more than anything. I've noticed a big change in my own fitness from upping my work outs from 3 times a week to 5 and I want it to stay at peak level.
Brilliant! :flowerforyou:
It's having that attitude that builds habits that make successful weight loss, and then maintaining at you goal weight, much more likely. A mix of cardio and strength training would be a good idea, don't be afraid to try new things.
Do have a read of the sticky threads pinned to the top of each forum - they have lots of good information.2 -
Thanks everyone. I just keep getting mixed opinions from people outside the fitness world. Mostly myths like apparently the starvation mode one lol. I know that generally if I eat healthily and keep excercising I'll gradually lose weight, my pressure to lose it at 2lb a week is at the start. I mean even if I lose a stone I'll be happy to slow that down to a 1lb a week.
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Thanks everyone. I just keep getting mixed opinions from people outside the fitness world. Mostly myths like apparently the starvation mode one lol. I know that generally if I eat healthily and keep excercising I'll gradually lose weight, my pressure to lose it at 2lb a week is at the start. I mean even if I lose a stone I'll be happy to slow that down to a 1lb a week.
If you want to put your mind at ease a bit about the myth of "starvation mode", here's a good read on it: http://www.aworkoutroutine.com/starvation-mode/
If you like things a little more scientific, here's an even better one:
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/0 -
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trigden1991 wrote: »
Yeah I meant that, eating healthy and by keeping to 1200. Thanks, unless there's something people are not telling me and I can have 1200 in chocolate and still lose the same amount!
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Thanks everyone. I just keep getting mixed opinions from people outside the fitness world. Mostly myths like apparently the starvation mode one lol. I know that generally if I eat healthily and keep excercisinig I'll gradually lose weight, my pressure to lose it at 2lb a week is at the start. I mean even if I lose a stone I'll be happy to slow that down to a 1lb a week.
If you want to put your mind at ease a bit about the myth of "starvation mode", here's a good read on it: http://www.aworkoutroutine.com/starvation-mode/
If you like things a little more scientific, here's an even better one:
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/
So according to this, if I create more calorie deficit via exercise, I can lose more weight than 2lb a week. Or is this just about the amount you consume? Because that's where information gets conflicted.
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Other things considering, you have to determine what your ultimate long term goal is (e.g., defined body, just skinny, etc...) and ensure your current plan will set you up for success. I can't tell you how many people come on here, do a ton of cardio, eating inadequate protein, and severely cut calories, only to discover that once they got to their goal weight, they were still really unhappy with how they looked. This leads to problems because you tend to fight some metabolic adaptation and muscle loss. Setting yourself up for the long term goals in the short term, and I know that can be daunting, will generally allow you to achieve the body you want faster.
Personally, I would go with a more balanced approach have including 2-3 days of full body resistance training, and then 2-3 days of cardio. I would probably aim for around 1-5lbs per week until you hit the 30ish lb mark to go and then reduce down to 1. I would also eat around 100-120g of protein per day; protein and resistance training are the keys to maintaining muscle mass and skeletal system, improving your immune system and maintaining metabolic functions.
If you don't know where to start, the below thread is really good. If you like books, there are plenty of them in there (all italicized), or you can start with body resistance or free weight training.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
trigden1991 wrote: »
Yeah I meant that, eating healthy and by keeping to 1200. Thanks, unless there's something people are not telling me and I can have 1200 in chocolate and still lose the same amount!
You can eat chocolate and still lose weight, but at 1200 (which might be low for you, especially if you are exercising), it will be harder to get good nutrition. You should really prioritize nutrient dense foods over treats. But you also consider getting adequate calories and realize that a good balance of calories in vs out is critical to optimal results.0 -
Other things considering, you have to determine what your ultimate long term goal is (e.g., defined body, just skinny, etc...) and ensure your current plan will set you up for success. I can't tell you how many people come on here, do a ton of cardio, eating inadequate protein, and severely cut calories, only to discover that once they got to their goal weight, they were still really unhappy with how they looked. This leads to problems because you tend to fight some metabolic adaptation and muscle loss. Setting yourself up for the long term goals in the short term, and I know that can be daunting, will generally allow you to achieve the body you want faster.
Personally, I would go with a more balanced approach have including 2-3 days of full body resistance training, and then 2-3 days of cardio. I would probably aim for around 1-5lbs per week until you hit the 30ish lb mark to go and then reduce down to 1. I would also eat around 100-120g of protein per day; protein and resistance training are the keys to maintaining muscle mass and skeletal system, improving your immune system and maintaining metabolic functions.
If you don't know where to start, the below thread is really good. If you like books, there are plenty of them in there (all italicized), or you can start with body resistance or free weight training.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
My main reason for losing weight is I have a hiatus hernia and my doctor has told me the reflux and pain I have with it will be reduced and maybe non existent if I get down to a healthy bmi, I'm in pain everyday so that's my motivation. Hence why I want the first bit of weight loss to be quick, I'll feel loads better. Also I gained most of this weight in my 2 pregnancies, I used to be a fairly healthy weight before because I don't eat much, just eat the wrong stuff, which I'm trying to change . I'm struggling with the protein as I'm not a big meat eater, I'm trying to eat lots of eggs though.
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Other things considering, you have to determine what your ultimate long term goal is (e.g., defined body, just skinny, etc...) and ensure your current plan will set you up for success. I can't tell you how many people come on here, do a ton of cardio, eating inadequate protein, and severely cut calories, only to discover that once they got to their goal weight, they were still really unhappy with how they looked. This leads to problems because you tend to fight some metabolic adaptation and muscle loss. Setting yourself up for the long term goals in the short term, and I know that can be daunting, will generally allow you to achieve the body you want faster.
Personally, I would go with a more balanced approach have including 2-3 days of full body resistance training, and then 2-3 days of cardio. I would probably aim for around 1-5lbs per week until you hit the 30ish lb mark to go and then reduce down to 1. I would also eat around 100-120g of protein per day; protein and resistance training are the keys to maintaining muscle mass and skeletal system, improving your immune system and maintaining metabolic functions.
If you don't know where to start, the below thread is really good. If you like books, there are plenty of them in there (all italicized), or you can start with body resistance or free weight training.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
My main reason for losing weight is I have a hiatus hernia and my doctor has told me the reflux and pain I have with it will be reduced and maybe non existent if I get down to a healthy bmi, I'm in pain everyday so that's my motivation. Hence why I want the first bit of weight loss to be quick, I'll feel loads better. Also I gained most of this weight in my 2 pregnancies, I used to be a fairly healthy weight before because I don't eat much, just eat the wrong stuff, which I'm trying to change . I'm struggling with the protein as I'm not a big meat eater, I'm trying to eat lots of eggs though.
Makes sense. If would definitely emphasize increase to protein intake then. It's key to supporting metabolism, and is even more so important during aggressive weight loss. You might find it beneficial to do some preplanning the night before to help ensure you hit your targets. The below thread might be helpful. And worst case, you can always add a whey supplement.
http://community.myfitnesspal.com/en/discussion/926789/protein-sources/p10 -
trigden1991 wrote: »
Yeah I meant that, eating healthy and by keeping to 1200. Thanks, unless there's something people are not telling me and I can have 1200 in chocolate and still lose the same amount!
Yes you can. A calorie is a calorie! You can eat anything you want, stick to your calories and lose weight.
It's not the healthiest way to do it but in principal it will make no difference.0
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