2 lbs a week loss ok?

SarahStarr86
SarahStarr86 Posts: 121 Member
in Health and Weight Loss
Hey everyone! Quick question, I still currently have about 45 lbs to lose. From the chart that I've seen people post, it says that someone with that amount could set their weekly loss to 2 lbs a week. Thing is, 2 lbs a week will put me at 1200 a day. I can't consistently only eat 1200 without turning into a monster. If I eat 1340, which is what my allotment is for 1 lb a week but exercise off the rest to a net of 1200, would that be the same thing as if I had only eaten 1200? I typically burn 400-500 a workout and will eat back enough to net 1200. Would that yield the 2 lbs a week you think? If it's of any help, I'm 30 years old, 175 lbs, 5'3, goal weight of 130.

Replies

  • Unknown
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  • SarahStarr86
    SarahStarr86 Posts: 121 Member
    Noel_57 wrote: »
    Just when you have the math right, the scale may not deliver expected results. That seems to always happen to us. A consistent two pounds weekly loss may be a challenge, imo, because you only have 45 pounds to lose. Regardless, best wishes and hopes on your success. :)

    Thank you! Yeah it does happen like that! I think I may just be thinking too hard on this one, lol!
  • Blitzia
    Blitzia Posts: 205 Member
    1% of your body weight per week (as a maximum) is another rule of thumb, so since you are under 200 lbs, I think 2 lbs per week is pretty aggressive.

    As to your question about netting 1200 calories, 1200 is the lowest setting MFP will ever recommend, so it may be that at your height and activity level, 2 lbs per week is just too aggressive of a goal. Basically, if MFP recommends that 1340 will give you a 1 pound weight loss, it suggests that your maintenance is 1840 a day (500 calorie deficit a day, times 7 days, means 3500 calorie deficit per week and one pound lost.) To lose 2 lbs per week, you'd have to have a 1000 calorie per day deficit which would put you at 840 net. 840 net is not a safe goal for anyone. Someone can check my math, but I think you should probably just stick to one pound per week.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    For sustainability:
    - 0.5 lbs per week if you have less than 25 lbs to lose
    - 1 lb per week loss if you have 25 - 50 lbs to lose
    - 1.5 lb per week loss if you have 50 - 75 lbs to lose
    - 2 lb per week loss if you have 75 + lbs to lose

    For mostly fat loss:
    - no more than 1% bodyweight loss per week (a deficit this large will prove to be difficult)
    - adequate protein intake
    - strength training of some kind
  • SarahStarr86
    SarahStarr86 Posts: 121 Member
    Blitzia wrote: »
    1% of your body weight per week (as a maximum) is another rule of thumb, so since you are under 200 lbs, I think 2 lbs per week is pretty aggressive.

    As to your question about netting 1200 calories, 1200 is the lowest setting MFP will ever recommend, so it may be that at your height and activity level, 2 lbs per week is just too aggressive of a goal. Basically, if MFP recommends that 1340 will give you a 1 pound weight loss, it suggests that your maintenance is 1840 a day (500 calorie deficit a day, times 7 days, means 3500 calorie deficit per week and one pound lost.) To lose 2 lbs per week, you'd have to have a 1000 calorie per day deficit which would put you at 840 net. 840 net is not a safe goal for anyone. Someone can check my math, but I think you should probably just stick to one pound per week.

    Oooohh! I see. Hmm, didn't look or think of it that way. I guess I'll just stick with my current pace. Everyone around me seems like they are just dropping weight and I'm just over here losing my 1 lb, sometime .5 a week :neutral: With my rate now I'll be at goal before next year's spring break which is really my ultimate goal. We are taking the kids on a Disney Cruise and I want to be at maintenance then! Thank you so much for your insight!

  • SarahStarr86
    SarahStarr86 Posts: 121 Member
    shadow2soul wrote: »
    For sustainability:
    - 0.5 lbs per week if you have less than 25 lbs to lose
    - 1 lb per week loss if you have 25 - 50 lbs to lose
    - 1.5 lb per week loss if you have 50 - 75 lbs to lose
    - 2 lb per week loss if you have 75 + lbs to lose

    For mostly fat loss:
    - no more than 1% bodyweight loss per week (a deficit this large will prove to be difficult)
    - adequate protein intake
    - strength training of some kind

    Yeah, I was super off, haha! Thank you! I definitely want to be able to sustain my weight loss. Thank you!

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