What's the max weight I can realistically lose in 28 days?

sjay5360

Currently around 134/135 pounds rn. How much can I safely lose before Thanksgiving? I'd preferably like to lose 8 or more, but I don't want to damage my health. Please let me know!

xbowhunter

1 to 2 lbs per week.

But if you share your height that would tell us so much more...

AnnPT77

Max weight to lose realistically? With extreme restriction, a couple of pounds a week.

Max weight to lose while minimizing health risk? More like half a pound a week.

Two pounds a week requires averaging about 1000 calories daily deficit, i.e., that much below maintenance calories. Half a pound would be 250 calories below maintenance.

I don't know how old you are, but if I assume 30, and assume you're mostly sedentary, we'd estimate you might burn 1600 or so calories daily. Up or down 10 years would change the estimate by 100 or so; exercise or lots of walking 3-7 days would add maybe 300-ish. That's all very rough.

I'm approximating using this TDEE calculator, just for illustration/discussion: https://www.sailrabbit.com/bmr/

If we go with the age 30, sedentary estimate of 1600-ish calories burned:

To lose two pounds a week, you'd need to eat around 600 calories on average daily for the next 28 days. That's the equivalent of a couple of tablespoons of peanut butter on a slice of hearty bread, twice a day. Obviously, lower calorie foods would be an option . . . but regardless, it's not much food. It would be physically stressful, tend to tank energy level, and be difficult to stick with for most people.

Half a pound a week, you'd need to eat around 1350 calories per day on average. That would probably be more achievable.

Pound a week, that obviously splits the difference, around 1100 calories.

I'm just putting this out there to illustrate a possible thought process for you. Your actual estimates would differ, but this is one possible way to think about it, maybe more realistically in context of your personal details.

One consideration I'd add is that if health preservation is important to you, it would be good to consider your total cumulative stress load, physical and psychological. A big calorie deficit is a physical (and probably psychological) stress. That would be added on top of your other life stress. High stress has negative health consequences. A big calorie cut hits differently in context of a calm, easy, happy lifestyle than in context of a situation with a demanding job or family situation, sub-par nutrition, poor sleep quality/quantity, etc. Again, you know your circumstances, I don't.

I'd also say that doing something extreme for 28 days is probably less problematic than trying to do it for longer. In a way, that's part of the stress picture, as well.

Speaking personally, as someone about the same size, 5'5" and 135.4 this morning (and a long-time calorie counter after losing from obese 9 years ago), there's no way I'd remotely consider losing weight as fast as two pounds a week, even for a month. I'd 100% go with half a pound a week. I don't enjoy suffering, and - though your feelings obviously vary - I don't feel like 2, 4, or even 8 pounds down would make much difference in my appearance, especially when clothed. A little bit? Sure. No drama, though. It's not even a jeans size, for me. I don't know about you.

Maybe make an estimate of your actual calorie needs, rough out a sample day of what you'd eat to achieve X loss per week, and think about what's realistic for you, in your situation.

Best wishes

xbowhunter

sjay5360 wrote: »

xbowhunter wrote: »

1 to 2 lbs per week.

But if you share your height that would tell us so much more...

My height is 5'4

Pleased to tell you you're in a normal weight to height ratio now. :0)

But if you feel you need to lose a few pounds, do it slowly and naturally in a slight deficit as to not cause potential health problems.

sjay5360

xbowhunter wrote: »

1 to 2 lbs per week.

But if you share your height that would tell us so much more...

My height is 5'4

tomcustombuilder

Not much. From the time you lower your calories it takes a little bit of time for your body to adjust and start burning more fat. Better just wait till after the holidays are all over and then start a reasonable weight loss program.

Crash diets to lose weight quickly are never a good idea.

Harriet9748

realistically 1-2 pound a week. if you arent
doing some resistance training some of that will be lean body mass.