I want to lose 9lb in four weeks anyone any tips

Jthanmyfitnesspal

You might learn something if you play around with this calorie calculator. MFP uses something close to "Mifflin St Jeor:"

http://www.sailrabbit.com/bmr/

Of course, losing 2lbs/week is equivalent to a net deficit of -1000kcals per day. It's tough on your body, particularly if you are pretty light already.

ashleighroy7

My tdee saying mantanice calories 2164

RuNaRoUnDaFiEld

ashleighroy7 wrote: »

My tdee saying mantanice calories 2164

That's a good amount.

To lose 0.5lb a week eat 250 calories under that
1.0lb eat 500 calories under
1.5lb 750 calories under
2.0lb a whopping 1000 calories under

Does that help you see that 2lb is too quick for you? You would lose lean muscle mass making it more difficult to lose in future.
Personally I'd go with 1lb a week and any thing else count as a bonus

ashleighroy7

Yes that helps a lot thank you

thatdesertgirl777

I'd say if your 2164 tdee is accurate, go ahead and reduce 750 cals to make a 1.5/week loss, (eat about 1400 per day). But if you add exercise or tons of walking, eat back 50-75% of the calories burned (MFP tends to overestimate these amounts). This way you will lose steadily, preserve your muscle, and after you get adjusted you shouldn't experience too many hunger pangs if you are eating relatively healthy foods.

RuNaRoUnDaFiEld

ashleighroy7 wrote: »

Yes that helps a lot thank you

Any spare calories you have left each day can be "Banked" also.

So say you set your goal to 1664 for 1lb loss and you ate 50 calories less each week day. You could then eat those at a weekend to enjoy life a bit and you would still hit your goal.

Life is too short to be all deficit and no fun!

RuNaRoUnDaFiEld

thatdesertgirl777 wrote: »

I'd say if your 2164 tdee is accurate, go ahead and reduce 750 cals to make a 1.5/week loss, (eat about 1400 per day). But if you add exercise or tons of walking, eat back 50-75% of the calories burned (MFP tends to overestimate these amounts). This way you will lose steadily, preserve your muscle, and after you get adjusted you shouldn't experience too many hunger pangs if you are eating relatively healthy foods.

No OP wouldn't as TDEE already counts the activity.

That would be by NEAT.

ashleighroy7

I started eating breakfast as I never did changed my lunch to salads I've started walking to work which is 4.4 miles I've also got a young son and two dogs to run around after so ill see how that goes

psuLemon

ashleighroy7 wrote: »

My tdee saying mantanice calories 2164

Keep in mind that is going to be a rough estimate and may not align to your actually TDEE. Personally, i'd start you at 1500 calories, put protein between 100 to 120g and include some resistance training to your routine; even if it's just a body weight program.

Aggressive weight loss without adequate protein or resistance training will increase the chance of muscle loss. More muscle loss means it will take a longer to get to the body fat you actually want. What most people dont' realize, is people actually want body fat reductions, not weight loss.

psuLemon

rdridi12 wrote: »

Losing 2lbs per week is very sustainable with the proper nutrition and workout routine until you start to get sub 7-8% for men and about 16-17% for women. I would suspect most people at those levels would be fairly happy with their body unless they were trying to do some sort of competition or hit some specific weight.

I'd question this, but I often see .5 to 1% of your weight per week as a good goal. But considering the audience, this would be aggressive since many don't have good protein levels and many wait to incorporate weight training.

ashleighroy7

Resistance training? Is that like weight training? I would rather cardio exercise or do u have to do both?

TR0berts

ashleighroy7 wrote: »

Resistance training? Is that like weight training?

That's one form of resistance training - bodyweight exercises (such as pushups, squats, lunges, etc) are another form.

I would rather cardio exercise or do u have to do both?

You don't have to do both, but resistance training helps (more than just cardio) ensure as much of the weight you lose is fat, and not muscle and other lean mass.

ashleighroy7

It's more my middle I would carry the most weight my stomach and hips would I be best with sit ups and and squats?

Muscleflex79

ashleighroy7 wrote: »

It's more my middle I would carry the most weight my stomach and hips would I be best with sit ups and and squats?

you cannot target where your fat is lost from

psuLemon

ashleighroy7 wrote: »

Resistance training? Is that like weight training? I would rather cardio exercise or do u have to do both?

You can only do one, but you can't expect the results you want unless you are implementing the plan that would address your goals. And I can tell you, I know a lot of people who never get the body they want when all they did was cardio. I know a lot of people who got the body they wanted by doing both.

ashleighroy7

Thank you I will look up some bodyweight exercises see what I find

diannethegeek

ashleighroy7 wrote: »

Thank you I will look up some bodyweight exercises see what I find

You Are Your Own Gym and Convict Conditioning are two good programs. I think fitness blender has some other options.

ashleighroy7

Thanks I will have a look now

thatdesertgirl777

RuNaRoUnDaFiEld wrote: »

thatdesertgirl777 wrote: »

I'd say if your 2164 tdee is accurate, go ahead and reduce 750 cals to make a 1.5/week loss, (eat about 1400 per day). But if you add exercise or tons of walking, eat back 50-75% of the calories burned (MFP tends to overestimate these amounts). This way you will lose steadily, preserve your muscle, and after you get adjusted you shouldn't experience too many hunger pangs if you are eating relatively healthy foods.

No OP wouldn't as TDEE already counts the activity.

That would be by NEAT.

I bolded the part where I referred to her eating back calories if she is adding activity that wasnt included in her TDEE estimate. For example, if she calculated her TDEE as sedentary, and then decided one day to start adding exercise, then she would eat back some of those calories. None of us know exactly how she determined her TDEE.

cerise_noir

edwardlewis5642 wrote: »

Short term look at the Harcombe Diet and stick to it!!!

Lol. No.