2lbs a week

jessocoppo1

I am trying to loose 2lbs a week, I am 5'4 and weigh 132lbs/60kg what would you recommend my daily allowance at? I was thinking 1,200calories + exercise?

TavistockToad

I am trying to loose 2lbs a week, I am 5'4 and weigh 132lbs/60kg what would you recommend my daily allowance at? I was thinking 1,200calories + exercise?

2lb per week is too agressive when you are already an ok weight for your height.

how much do you want to lose?

set MFP to lose 1/2lb per week and make sure you have some resistance/strength training in your routine.

jessocoppo1

i just want to about 56kg, once i've done that i am going to concentrate on just toning up!

BernadetteChurch

I agree that 2 lbs per week is too aggressive. If you only want to lose 10 lbs then it's not going to happen in 5 weeks.

If you're going to put yourself on only 1200 calories then definitely eat back your exercise calories. Better still eat according to your TDEE less about 10%. Plenty of information on TDEE hear in the forums if you need help.

TavistockToad

i just want to about 56kg, once i've done that i am going to concentrate on just toning up!

if you aim for 2lb per week all you will do is increase the chance of losing LBM as you lose weight, which will make 'toning up' more difficult.

jessocoppo1

oh okay thank you for your help. i was just thinking because i only had a few more ilbs to loose that it would be more difficult so i should eat less but you're probably right i'm new to all this so thanks

TavistockToad

oh okay thank you for your help. i was just thinking because i only had a few more ilbs to loose that it would be more difficult so i should eat less but you're probably right i'm new to all this so thanks

the less you have to lose the smaller the deficit should be, as they are essentially 'vanity pounds'.

if you have a massive deficit (ie 1000 cals) then your body will try and conserve energy by running more efficiently and using less calories. the body is very clever at surviving through periods of having little food.

RachaelKaye4

Hi

We have very similar goals; Im 5'5 60kg atm and trying to get back down to 57kg; I've set my goals on MFP for 1/2lbs but Im really doing my own calculation:

Calories eaten – exercise = NET
Then
NET – BMR= deficit for that day

Example:
1400-500= 900
Then 900-1402= -502
And then you tally up all of your deficits and aim for -3500.

So say if everyday you had -502 per day x7= -3514 (and that’s 1lb of fat) Your BMR is your Basal Metabolic Rate which is how many calories your body uses just by being alive. You can calucalte it here= https://www.michellebridges.com.au/bmr-calculator/

Hope that helped- it means that you can eat more so you dont starve because you are quite small and you can get a greater deficit not through lack of food but through exercise At the minute as Im back on it for the first 2 weeks Im eating 1200, but Im raiding it by 100 calories a week from now on to ensure I eat enough.

Hope that helped

Rach

TavistockToad

Hi

We have very similar goals; Im 5'5 60kg atm and trying to get back down to 57kg; I've set my goals on MFP for 1/2lbs but Im really doing my own calculation:

Calories eaten – exercise = NET
Then
NET – BMR= deficit for that day

Example:
1400-500= 900
Then 900-1402= -502
And then you tally up all of your deficits and aim for -3500.

So say if everyday you had -502 per day x7= -3514 (and that’s 1lb of fat) Your BMR is your Basal Metabolic Rate which is how many calories your body uses just by being alive. You can calucalte it here= https://www.michellebridges.com.au/bmr-calculator/

Hope that helped- it means that you can eat more so you dont starve because you are quite small and you can get a greater deficit not through lack of food but through exercise At the minute as Im back on it for the first 2 weeks Im eating 1200, but Im raiding it by 100 calories a week from now on to ensure I eat enough.

Hope that helped

Rach

NO, NO, NO, NO, NO.....

Your BMR is what you burn if you were in a coma, it doesnt take into account any daily activity... ie walking to the toliet, standing up making a sandwich etc etc

you shouldnt eat less than your BMR.