New on here - how fast can i get to 110?

lcau23319

Hiii

I'm currently 5'3 and 172 lbs, how quickly could i get to 120 eating 1200 calories a day max? I have a pretty low activity level but I'll probably be walking and swimming a decent amount this summer. Also, any tips to prevent binging? Thanks in advance.

lcau23319

Also! I only get weighed every 6 or so months at the doctor, so 172 is just my weight last time I got measured.

AnnPT77

Tips to prevent binging: Don't try to lose weight fast. Try to lose weight more gradually, which will be easier. On top of that, most people find staying at a healthy weight more challenging than losing in the first place. Using a more gradual plan provides more opportunity to experiment, find, and practice ways of eating and types of activity that will make staying at a healthy weight easier long term.

Faster weight loss isn't better weight loss.

In many cases, a slower loss rate will get a person to goal weight in less calendar time than some extreme plan that causes deprivation-triggered bouts of overeating, breaks in the action, or even giving up altogether because it's Just. Too. Hard.

If you want to figure out how fast you'd reach 110 on very low calories, stick close to the 1200 on average for 4-6 weeks, or one full menstrual cycle if you have those (so you can compare body weight at the same relative point in at least two different cycles). Calculate your average weekly loss over that whole time period. If the first week or two look wildly different from what follows, ignore those weird weeks and go for another week or two before calculating average loss on the more recent weeks.

Once you have an average loss rate, you can figure out how many weeks it will take you to get to 110. However, loss will gradually slow as you get lighter but are eating the same calories, so it'll take somewhat longer than that. Even losing fast, it will take many, many weeks.

A common rule of thumb around here is to lose no more than 0.5-1% of current weight per week, with a bias toward the lower end of that range unless severely obese to the point that's a health threat; and not to lose at the upper end or more unless severely obese and under close medical supervision for nutritional deficiencies or health complications. Fast weight loss is risky . . . health risk as well as risk of failure.

At 172, 0.5% per week would be a bit over three-quarters of a pound per week. You might be OK with one pound a week for a while.

As context, I started a little above 172 (183), but I'm a little taller (5'5"). It took me just under a year to lose down to 116, which was lower than my intended goal, and too low for me so I regained a bit for health/sustainability. I've maintained a healthy weight for 9+ years since, after having been overweight/obese for around 30 years previously. I did accidentally lose too fast for a short time when I first joined MFP, because I'm the unusual person whose calorie needs it significantly under-estimated. I felt good, energetic and not hungry, until suddenly I didn't. It was like hitting a wall. I corrected as soon as I realized, but I got weak and fatigued, then took multiple weeks to recover back to normal. No one needs that.

Obviously, my advice is to lose weight in the healthiest way, and a relatively easy-to-sustain way, not the fastest way.

No matter what you decide, best wishes for long term success, sincerely!

PAV8888

What Ann said!

PAV8888

Flags waving danger danger caution caution that double down (++) on the go cautiously and slowly...

You only weight at the drs

You are concerned about binging

Both indicate that this is far from your first rodeo.

And both indicate that your relationship with food consumption and weight is not characterised by equanimity.

Most of us do not discover MFP because of our long standing perfect relationship with food and exercise.

But if all we do on MFP is clamp down to lose as fast as possible. Rely on will power and perfect eating to whip this weight into submission.... then our one and two year outlook is quite unlikely to be any different than all of our previous attempts to lose weight. Which probably all started with similar intent and commitments before "life" intervened.

Well life will still intervene between now and the headstone.

Resiliency, flexibility, longer term view, patience, equanimity.... what else can you add?

What are you doing DIFFERENTLY this time?

Take care of yourself!

lcau23319

PAV88882

Recovering from BED is hard lol. It makes me feel so gross after so I've been trying to eat less to compensate because I've been binge eating since i was like 10 and I've been trying to stop but I've still gained weight. Before you ask, intuitive eating didn't work. I tried just eating what and when i wanted and got yelled at for not making food last. I'm not good at thisssss idk what's wrong with meeee

PAV8888

Hmmm.... you are raising some questions in my mind, especially the comment about being yelled at for not making food last.

There is a real and meaningful difference between (a diagnosable illness, aka) binge eating disorder and a propensity to binge - frequently or infrequently. And a wide spectrum in between.

Regardless of current age, and regardless of whether it is an illness, a habit, or a side effect of circumstances, getting a handle on the issue will be of more benefit than any weight loss that side steps the issue (assuming that the loss can even be "successfully" accomplished without getting a handle on things).

There is a real thing known as the redtrict-binge cycle. Restricting calories can trigger binge eating, esp if you're already susceptible. Which we already know that you are!

The best first step is not always to try to, directly, lose weight. The best first step may be to try to deal with the unwanted overeating.

If you're on the younger side and the possibility exists for you to become a bit taller over the next few years, that by itself will reduce your level of adiposity.

Even if that's not the case, aiming to first stop gaining and then for a slow loss while increasing activity may be a better, less triggering, way to go.

Consulting a trained professional, if that's an option, may be of major benefit in exploring the "idk what's wrong with meeee" aspect.

Many people have idk what's wrong with meeee moments. But when they affect life they become potentially worthwhile to tackle. And sometimes tackling them is easier with outside help.

Schools, colleges and universities and even employer wellness programs can sometimes help.

Even figuring out what the problem or trigger is can help!

F.e. I tend to eat anything and everything when I'm angry and unable to find a solution. Now I try to pace or go for a walk and try to avoid eating cookies or candy bars when I'm in that state of mind. Carrots I can afford to eat a one or two lb bag. Cookies, chocolate or pizza not as much. When I leave after visiting with my dad… I break out a bag of carrots instead of stopping for pizza... 🤔😅

ddsb1111

https://community.myfitnesspal.com/en/discussion/comment/48620862#Comment_48620862

I can see you’re really struggling, and my heart goes out to you. You’re still caught in the painful cycle of binging and restricting, and now you’re pushing yourself to lose 50 pounds as fast as possible.

As much as I want to give you a hug and take the pain away, the truth is that the most loving thing I can say is: this isn’t something you have to fight alone anymore. Therapy and a plan with a professional aren’t just helpful, they’re the only sustainable way out of this.

Please know this is fixable. You’re not broken. There is a path forward with the right support, and you deserve to feel peace with food and in your body. I hope with everything in me that you take that first step soon.

ceaton84

ceaton84

Be careful with eating only 1200 calories! That is most likely not enough food! Your metabolism can possibly adapt to this low calorie intake by slowing down! You do not want that! I think that is what happened to me and I was aiming for 1600 calories but also exercising. And the weight came back with vengeance plus 10 lbs. Still working on figuring out how to fix it 😅.

Anyway at least don't don't that long term! Good luck!

ddsb1111

https://community.myfitnesspal.com/en/discussion/comment/48622201#Comment_48622201

Actually, the idea that eating too few calories causes your metabolism to “shut down” or makes you gain weight more easily later is a common myth. Your metabolism doesn’t stop working because you’re eating 1200 calories.

What often causes weight regain is that super low calorie diets are hard to sustain. When people stop them, they often return to old eating habits or overeat due to hunger or restriction burnout, which leads to regained weight, sometimes plus more. It’s not your metabolism getting “damaged,” it’s just how your body is responding to yo yo dieting and inconsistent intake.

The best approach is something sustainable- enough food to support your energy and muscle needs, balanced nutrition, and habits you can maintain long term. That’s what really protects your results.

age_is_just_a_number

full disclosure, I didn't read all the responses. I know Anne will have hit the nail on the head.

I like YouTube videos and my favourite right now are Coach Viva. They talk about the psychology of health and fitness and weight loss. Check out their website and YouTube channel

Check out these two on dealing with cravings and their mindset for weight loss playlist:

• How I tricked my brain into stopping cravings
• Psychology of hunger vs cravings for weight loss | Understand & Tackle Your Triggers
• Mindset for Weight Loss playlist includes 22 videos (I have not watched them all), some of my favourites are:
  • Why you keep overeating & sabotaging your weight loss
  • How I brainwashed myself to finally lose weight

Regarding your initial question: General recommendations are to lose between 0.5 and 2 lbs per week. It gets harder to lose the closer you are to your goal weight. In other words, the first 25 pounds may come off over 4 to 6 months, but the second 25 pounds might take a year or more. The rate, all depends on you and how consistent you are. Slow and steady wins. btw, Coach Viva has some great videos on the weight loss process and why we plateau and how to break through a plateau.

easypeasy_lemonsqueezy

1-2 years with slow, consistent hard work. 110lbs may not be a realistic goal for all body types.

csplatt

If you loose too fast, you’ll be losing a greater percentage of muscle along with that fat loss. Lose slower and you’ll retain more muscle mass! Slow and steady.