I've Made It Through Six Weeks!

arabianhorselover

Hi. Never thought I could do this. At this point I could use a little advice. In six weeks I have lost 11 pounds. This is great, but I really only want to lose 1 pound per week. I've been doing 1500 calories/day all this time. I am 52 years old, 5'2", and started out at 166. Not I am at 155. I exercise most days of the week for at least 30 minutes.

I think I can add more calories, but not sure how many I should add. Should I recalculate some things? I have not been eating back my exercise calories.

Thank you for any advice.

grandloves

You need to eat back your exercise calories.

VonDressToLarge

Yeppers eat back them cals!

Francl27

You can probably safely still eat 1500 considering you've lost 11 lbs in the meantime.

arabianhorselover

I haven't been eating back the exercise calories because I haven't been following the MFP method. I think I would really rather eat a set amount per day rather than having it vary every day. Just seems easier.

Hildy_J

I haven't been eating back the exercise calories because I haven't been following the MFP method. I think I would really rather eat a set amount per day rather than having it vary every day. Just seems easier.

I'm the same (not that I stick to it anyway...). Perhaps up it to 1700 for a couple of weeks, see how that goes. If you stall you could then try 1600.

All the best and well done! I've been here twice as long and only lost half as much as you.

oc1timoco

You could find that sweet spot of calories by eating back about 50% of your calories for a week. It seems like it would be easier to sneak up on how many calories you want instead of finding out you have too many, then cut back. Recovery time by cutting back will not be instantaneous.

arabianhorselover

I do sort of dislike the thought of having to cut back again after eating more, but if I have to, I will.

kbanzhaf

Why change what seems to be working for you?

arabianhorselover

Because I have been losing 2 pounds per week, and I only want to lose 1 pound per week.

lucasmoten

Keep in mind the first few weeks will contain significant water weight. I would not make any drastic changes just yet. Keep a close eye for the next 4 weeks to see if the rate of loss tapers. If you have a body fat % checker, track that as well. The heavier you are, the more you'll lose rapidly at the beginning, but it will level off soon.

HWeatherholt

Figure out how many calories you need yourself. Find your tdee and then subtract 500 calories from it. That should give you right about 1 pound a week, without exercising. If you exercise you would need to eat back those calories.

arabianhorselover

I do know that, but as far as I know, six weeks is long enough to wait.

Keep in mind the first few weeks will contain significant water weight. I would not make any drastic changes just yet. Keep a close eye for the next 4 weeks to see if the rate of loss tapers. If you have a body fat % checker, track that as well. The heavier you are, the more you'll lose rapidly at the beginning, but it will level off soon.

arabianhorselover

Well, I have found my TDEE, and if I subtract 500 calories from it, I will be below 1500, which is what I have been doing.

I do exercise, but I thought if you use the TDEE method you don't eat the exercise calories.

I think I am getting more confused over something that is really simple.
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quote]
Figure out how many calories you need yourself. Find your tdee and then subtract 500 calories from it. That should give you right about 1 pound a week, without exercising. If you exercise you would need to eat back those calories.
[/quote]

sophia9849

Thanks for the encouragement! We all need that. And your plan sounds good.

HWeatherholt

Well, I have found my TDEE, and if I subtract 500 calories from it, I will be below 1500, which is what I have been doing.

I do exercise, but I thought if you use the TDEE method you don't eat the exercise calories.

I think I am getting more confused over something that is really simple.
[

quote]
Figure out how many calories you need yourself. Find your tdee and then subtract 500 calories from it. That should give you right about 1 pound a week, without exercising. If you exercise you would need to eat back those calories.

[/quote]

A 3,500 calorie deficit weekly from what your body needs would be 1 pound. If you calculated your tdee to include your exercise then you wouldn't need to eat back your calories. When I look at my tdee or bmr I say that I'm sedentary because I don't exercise on a regular basis, so I don't want to include something I don't/might not do. Then depending on how I feel I eat back none/some/all of my exercise calories. If I'm not hungry I won't eat them back, if I'm hungry I will. And on occasion I've even exercised/burned a specific number to accommodate a specific splurge.

Spiderkeys

Congratulations, I know how it feels cause I just completed my 6 weeks on a 1,600 calorie, and way ahead than expected, I only expected to lost 1kg a week, yet lost 12.1kg in 6 weeks, 6kg alone was just in the first 2 weeks!

arabianhorselover

Well, I do exercise at least 5 times per week, so I included that.

arabianhorselover

Thank you.

Congratulations, I know how it feels cause I just completed my 6 weeks on a 1,600 calorie, and way ahead than expected, I only expected to lost 1kg a week, yet lost 12.1kg in 6 weeks, 6kg alone was just in the first 2 weeks!

arabianhorselover

Well, as of this evening, I have lost another pound, so I think I can safely up my calories. I am going to start with 100 extra per day, and see how that goes.