What is your chosen rate of weight loss?

oat_bran

What is your chosen rate of weight loss/weekly deficit and how easy (or hard) is it for you to maintain this rate?

If you are comfortable could you also specify your BMI (I'm asking because people with higher BMI, unless they're very lean, seem to have an easier time losing at higher rate than those with lower BMI)

johnnylakis

1200 calories aka 2lb per week. Torture!

Seffell

0.5lbs per week, BMI 21.5
I don't notice it. It is almost maintenance calories. I've lost 25lbs at this rate.

cherilee0831

BMI 36, losing about 4lbs per week right now. 33 lbs down in 8 weeks

tinkerbellang83

Averaging 1lb per week (Currently BMI 34) for 6 months. That's 1500-1600 calories net per day for me, which isn't too restrictive, I average out over the week and occasionally take a couple of days at maintenance.

try2again

johnnylakis wrote: »

1200 calories aka 2lb per week. Torture!

If you are a man, it should be torture. The minimum recommended calories for men is 1500.

Also, just as an FYI, 1200 calories doesn't necessarily equate to a 2 lb/week loss. It just depends on your TDEE.

stanmann571

233-237ish target is 2ish per week... My logging is sloppy, but I've been averaging about that...

amusedmonkey

0.5 a kilo per week, that's slightly over 1 lb per week or a daily deficit of 600 calories. The calories I eat depend on my activity and range between 1350 on sedentary days all the way up to 2200 on active days (even higher when calorie cycling). Current BMI: 31, class I obese. I find it sustainable on most days, especially when active, and any rate of weight loss higher than that is not sustainable for me. I tried to push it to a 1.5 lb loss and that didn't last long because I couldn't sustain it.

Juggernautpint

The heavier you are the more (as a % of body fat) you can expect to lose each week if you are severely overweight.

However, as a general rule it is not advisable to lose more than 2lbs per week to avoid your body using muscle for fuel and hence further reduce your metabolic rate.

Right now I'm set to a 1000 calorie deficit per day which is attainable without feeling overly deprived. Add some moderate exercise such as a bike ride and you can eat additional calories back i.e. you won't feel food deprived.

One pound of fat = 3,500 calories hence a daily deficit of 500 x 7 days equal one pound.

I recommend investing in a Fitbit which can be set to log your calories more accurately on MFP based on your activity. You can even set it to reduce your available calories if you are not burning them which can be an eye opening experience.

Overall, I chose the 1,000 daily deficit because each day isn't perfect and I find if I aim for a 1,000 calorie deficit and my day isn't perfect, I'll at least least be in a calorie deficit to some degree and still lose weight.

inertiastrength

I lose about 1-1.5lb per week with a BMI of 26

vivelajackie

My BMI is 45 (I was curious and entered my starting weight. 65 bmi kick off omg). Easily, those that are heavier like myself can lose weight at a more aggressive rate than those with less. To lose 2lbs a week I'm getting over 1800 a day. Usually I am fine and feeling satiated at anywhere between 1400-1600, so the occasional Halo Top sneaks in after dinner.

everher

BMI of 28.5 and I'm losing about 1.5 lbs a week on average. Sometimes more, sometimes less. When I started on this journey I started increasing my activity levels so I eat about 1400 - 1500 calories a day and lose 1.5 lbs a week. If I was less active I couldn't lose 1.5 lbs a week.

scarlett_k

I'm aiming for a kilo a week (about 2 lb) but I'd put it higher if MFP would let me as I have gotten very overweight very quickly and had a starting BMI of 41 (now 39). My weight had started affecting me being able to bend over and pick something up, put my shoes on, and my back ached when I woke up so something had to give.

MFP gives me 1380 kcal per day and I have it set to sedentary. I found it hard at first as I had gone through months and months of binge eating mostly sugary junk every evening, and I had all but given up home cooking which I used to do practically every day. But, honestly, after a week or so of feeling wobbly and famished all the time I feel just fine with my allotted intake. I just don't bring anything I know I can/will binge on into the house anymore and I'm cooking most of our meals again.

I've also adjusted my sleep schedule to be in more of a routine as that had become chaotic too, and that helps so much.

Rc5670262

I have set myself two targets, Im going on holiday in 12 weeks and would like to lose 34lbs before then! my realistic target however is 2lbs per week so 24lbs by the time I go away

watts6151

1% bf per week is the goal

animatorswearbras

BMI 23.6 half a pound loss a week, I however aim for a weekly deficit of around 2000 calories rather than a daily goal, some days I may be 800 net under maintenance some days I'll be 300 over maintenance, this is what works for me, I'm rarely hungry or feel restricted. I also rarely gross under 1400 calories.

xchocolategirl

0.5 pounds a week it's amazing!!

__TMac__

I started at BMI 35.5 and 2 lbs/wk. It required some effort, but as long as I ate satiating foods and got some cardio in, it was fine.

It started to get harder a few weeks ago, as my weight dropped. So now I'm at BMI 27.5, and set to .5 lb/wk. I'm still doing cardio exercise most days (although now I call it "training"), and I barely notice the deficit. Setting the limit just keeps me from doing things like eating big meals twice in one day.

spdaphne

Mine is 1.5 lbs a week,1750 calories per day. I've lost 4 lbs the past 2 weeks to my surprise. I've gone over my calories a few times during the past 2 weeks, but because I just started tracking the last 3 weeks, I'm more aware of how much I'm eating. I don't feel deprived at all, then again I try to cook and such. The more I balance my meals and get veggies/fruits in, the less I crave junk food. It's been nice so far

sosteach

My goal is 2 pounds a week. I have been losing 2-3 pounds a week. My BMI is 35. I am eating 1200 calories a day. I am eating mainly fresh food only. Most days I am good and on the others I am ok with being a little hungry because the outcome of that is so worth it!

tlee278

BMI of 32.6. My weight loss target is to lose 1lb/week. I started MFP on April 3rd and I'm down 17.6lbs. I may have averaged more than a pound a week, but I'm focusing on the lifestyle changes more importantly!!

Just at Malcolm Gladwell says that "it requires one to practice 10,000 hours to become a master at something" and I'm staying true to that!

okohjacinda

As I am back to being dangerously morbidly obese (BMI is 47.3) at my height (5'3.5") and weight (267.4), I need to be losing at least 2lbs a week but I am shooting for 2.5-3lbs a week due to health issues. I feel bad every day and I know its because of the weight I've gained back (was down to 192 last year).

When I am down to 215-220, then I will focus more on 1.5-2lb weight loss a week. But for right now I need to lose as much as possible so that I can be more active and healthier. I am limited to what I can do because of the extra weight.

infinitynevermore

I started at 1200 cals to lose 2lbs/wk at 30 BMI. I recently switched to 1lb/wk and was bumped up to 1330 cals. My current BMI is 26.7.

Penthesilea514

1lbs a week, averaging closer to 1.3lbs a week at the moment. I started at BMI 43.3, and I am now 37.8.

ritzvin

<0.5 lb/wk. so between 0.5lb/wk loss (1240 net cal) and maintenance (1490 net calories).

Edited to add: BMI 25.3

sardelsa

0.5lb per week approx. BMI 21. It's ok but sometimes difficult because I am already lean but wanting to cut more bf.

xchocolategirl

sardelsa wrote: »

0.5lb per week approx. BMI 21. It's ok but sometimes difficult because I am already lean but wanting to cut more bf.

@sardelsa - You can achieve this by doing body recomposition it's where you eat at maintenance but put more focus on strength training. This in turn will reduce your body fat. Lots of great lifting programs are available. Good luck!

sardelsa

xchocolategirl wrote: »

sardelsa wrote: »

0.5lb per week approx. BMI 21. It's ok but sometimes difficult because I am already lean but wanting to cut more bf.

@sardelsa - You can achieve this by doing body recomposition it's where you eat at maintenance but put more focus on strength training. This in turn will reduce your body fat. Lots of great lifting programs are available. Good luck!

I'm actually coming out of a bulk. Recomp is not really my jam at the moment. Normally I would agree but for me I want to lean out to possibly bulk again. I know what I'm doing, but thanks!

To add: recomp is great for someone carrying more bodyfat, newer to training, at their genetic limit etc. It would take me months if not years to get to my goal. Plus I have a pretty sufficient muscle base to cut down from.

SafioraLinnea

BMI of 29, I'm set at a flat rate of 0.75lbs a week. Losing anywhere between 0.5-1.5lbs a week depending on hunger, exercise, water weight, and perfection of logging.

sgt1372

In maintenance at 1900 cals/day.

Goal is zero gain/loss but have lost about 2# over 6 months, which is fine.

BMI 23.9 & BF 10.1% at 5'8" & 157#

shrcpr

0.5 pounds/week because I'm close to goal. I find it difficult to maintain this deficit and it only happens through exercise (so non-exercise days I tend to eat at maintenance). I just can't eat 1,260 calories without becoming a raging lunatic. And, one bad day can wipe out an entire week so that sucks. What doesn't suck is being close to goal!

BMI 22