Does this sound reasonable?

drshona

I remain less than convinced that the 1210 kcal the app suggests is a realistic goal - especially for longer than a week or two. Okay, it's because I said I wanted to lose 2lb a week, so I could adjust that expectation I suppose, but I want to try to do that for the first couple of months or I'll feel like I'm getting nowhere.

Anyway, I've dutifully tracked my food since Monday and I think I'm averaging about 1400 kcal a day (net - I've done some exercise). So, is it reasonable to see if I lose my 2lb on Monday and assuming I do, calculate what my average net kcal has been and set my target to that?

Or will that not work because you always lose more in the first week or two so if I do that I'll lose for the first couple of weeks and then stop losing?

hararayne

Well, maybe you'll lose that two pounds in the first week, but I know for me, there have been times where I'm being perfect, but I don't lose and then suddenly I will lose the next week after an increase of food and activity. Many people have this happen from what I have read, and it makes sense. You're not a robot. Unless you can somehow make sure that EVERYTHING is EXACTLY the same, exercise, food, salt and water intake, sleeping schedule and you have NO hormone issues, you can't expect every week to give you that 2lb loss.

I would recommend setting yourself at a calorie deficit that you can stick with CONSISTENTLY for the long haul. And if you don't see a loss, don't panic, just stay consistent. It is apparently the key (one I haven't fully mastered yet. ) I can go several weeks, even a month doing things right and then things happen and I screw up and undo my hardwork. However, I do know, due to my losses, that I won't always lose weight every week. And some weeks I'll lose more than I should according to MFP.

kiwitechgirl

I lost loads in the first week (set to lose 0.5kg/week) then it settled down. You need to do what's sustainable for you, even if that means a slower loss.

rduhlir

Everyone drops a ton the first week or so due to water weight and glycogen depletion. The two lbs a week really depends on how much you weigh now. If you have a lot to lose right now (like more than 40lbs) then it is possible you might keep that 2 lbs a week loss for a few weeks or a even a month. But if you don't have a lot to lose, then that goal will be unrealistic and a 1 lb loss will be more do able.

Look at it this way, it takes 3500 calories to lose a pound...so that is a 500 calorie deficit each day (either by diet or exercise or both). If you try for two, you have to increase that to a 1000 calorie deficit a day. Doing that in a healthy manner, while still maintaining a healthy diet that can both fuel your body and your exercise isn't doable in my opinion.

drshona

I have 60lb to lose to get into a normal bmi range, so yes, a lot to lose! I know I wouldn't sustain it for long, but I (somewhat randomly) decided to try to lose the first 1/3 at 2lb a week, the next 1/3 at 1.5lb a week and the rest at 1lb a week. This would mean 10 weeks of 2lb a week loss. Maybe this isn't practical, I don't know, but I had to pick a goal. The thought of losing it all at 1lb a week just makes it seem too big a hurdle as that's over a year.

I am planning on running and swimming at least 3 times a week, so it's not all by dieting.

webbeyes

I have 60lb to lose to get into a normal bmi range, so yes, a lot to lose! I know I wouldn't sustain it for long, but I (somewhat randomly) decided to try to lose the first 1/3 at 2lb a week, the next 1/3 at 1.5lb a week and the rest at 1lb a week. This would mean 10 weeks of 2lb a week loss. Maybe this isn't practical, I don't know, but I had to pick a goal. The thought of losing it all at 1lb a week just makes it seem too big a hurdle as that's over a year.

I am planning on running and swimming at least 3 times a week, so it's not all by dieting.

Weight loss...or gain...is a marathon, not a sprint. It's also a permanent lifestyle change. As such, it's not a hurdle, it's a way of life

drshona

Point taken.

jackielou867

Try it for a week or 3, then up a bit, or your body gets used to less calories and you really start to stall. I started out on 1200 but its hard to maintain, and you stop losing after a while, so I mostly lost on about 1400 a week, sometimes I would throw in a 1200 week, but just now and then. Also if your calories are very low, you really have to work hard on balancing your diet. If you eat 2 slices of toast for breakfast and a cheese sandwich for lunch, you have used half of your calories already, and you are missing a lot of vital nutrients.
If you lose 60lb in too fast it will damage your metabolism, and you will find it very difficult to keep it off.
Also, anyone who is losing weight that fast, will find they are losing a lot of muscle, rather than fat, and you need muscle, because it helps you to burn fat!
Try doing some strength training as well as cardio, squats, lunges, push ups. There is a downside to increasing muscle, as it weighs more, so weight loss seems to be slower, but you will be getting thinner.
I reached goal a few weeks back, but I am still changing my body shape and lowering my bodyfat %
Don't forget to eat extra when you exercise. My maintenance is 1600, we need less as we get older :-( but I get 400-600 extra every workout :-)