Should I aim for 1 or 2 lbs a week?

Ducks47

Hello all!

I am a 5’7 179 lb young woman. I started at 240 lbs as a teenager but have just been maintaining and living life for a couple years. I’d like to get back on the weight loss wagon, but I’m rusty. My goal is to get to 135. I was wondering if aiming for 2 lbs slows down your metabolism/you lose more muscle/if there were negative consequences to trying to lose this weight at a faster rate of 2 lbs as opposed to 1 or 1.5? Basically, is 2 lbs or about 1250 calories too drastic? Thank you!!

MikePTY

Considering your BMI is in the overweight but not obese category, I think aiming for 1 pound per week is probably a better bet for you.

Duck_Puddle

You should aim for a MAXIMUM rate of loss of .5-1% of your total body weight. Don’t round up.

Also consider if 1250 really sounds like a feasible, realistic and sustainable number of calories?

There are consequences to losing too quickly-none of them good.

I would go with 1 pound a week.

estherdragonbat

You're trying to lose 44lbs, give or take. General recommendations are to shoot for 1% body-weight max per week (1.8lbs for you). And a chart that gets posted quite a bit is:


Pound per week goals
75+ lbs set to lose 2 lb range
Between 40 - 75 lbs set to lose 1.5 lb range
Between 25-40 lbs set to lose 1 lb range
Between 15-25 lbs set to lose 1 -.50 lb range
Less than 15 lbs set to lose 0.5 lbs range

(I'm c/p-ing from Teabea's post in https://community.myfitnesspal.com/en/discussion/10019216/1-or-2-lbs-per-week/p1)

So, 1.5 max is probably a better place for you and 1lb will be less-painful.

If you run too aggressive a deficit, you are likely to find that after the "honeymoon phase" is over—that is, the point where you just feel great because you're watching what you eat and you're sticking to the plan and you're all excited—hunger cues start to increase because your body needs more and it's prompting you to eat. And that can lead to going off track and eating all the things. Plus, there's only so much fat you can burn in a day. After which your body starts in on muscle. And shutting down less-essential functions. So, hair loss, brittle nails, general lethargy can follow.

This is a marathon, not a sprint. Take it slow, and odds are better you'll be able to stick with it.

Signed...

5'3" woman who started at 254lbs two years ago setting MFP to lose 1lb/week, currently 148.8 and less than 10lbs from a healthy BMI. Currently eating 1360 before exercise to lose 1/2lb per week.

apullum

Honestly, I would say if you don't have to be in the 1200-1300 calorie range, don't do it. I am very short and so I spent a long time at 1200 while I was losing. Eat more and lose more slowly instead. My vote is 1 pound per week.

MHarper522

If your calorie deficit is 1000cal/day (2 lbs weightloss), yes you are likely to lose more muscle. Eating that few calories you're probably going to be tired/grumpy after the initial honeymoon phase. Not because your metabolism would slow down (starvation mode is not really a thing), but because your body wouldn't have much fuel.

1% a week is 1.8lbs, but that's maximum loss. I would shoot for 1lb/week if it were me, and if muscle loss is a worry (I think it might be or you wouldn't have mentioned it), make sure to do strength training. The added bonus of strength training is recomp, plus preserving muscle mass will help your TDEE.

TavistockToad

i would go for 1.5lbs per week for the first 10lbs and then 1lb per week.

NovusDies

In addition to losing muscle if you go too quickly you should also consider that ease of adherence needs to trump speed unless there is a medical situation. By that I mean if you try to go faster to "get it over with" you may struggle to stick with it. If by going slower makes it easier you have a better chance at being successful.

kshama2001

I'm your height and would not be fit to live with if I only ate 1250 calories

Ducks47

Thank you all so much!! I think I’m going to eat about 1500 calories and see how that feels. If I eat 1600 or something then that’s wiggle room. Best of luck to you all!

1BlueAurora

Here's my experience: I'm 5' 7", started at 173 pounds. Set my weight loss goal to lose 2 pounds a week. Ate 1200 calories a day. Lost 30 pounds in 5 months. It was WAY TOO FAST. I was running, taking Zumba classes, and lifting weights. Despite using weights, I lost muscle mass, especially in my biceps, triceps and forearms. I lost the breast support of my pectorals. That's my cautionary tale. I'm glad you've decided to take it slow!