lost 32 pounds 8 weeks confused

indianarunner76

Hello everyone.

First post. I started my lifestyle change 8 weeks ago. I am 5 for 8 and weighed 195 pounds and 37 years of age. I'm down to 163 as of today. In my twenties I held steady at 145.

I have just changed my diet and cut out mega portions and all fast food. I eat around 1600 calories a day and I exercise about an hour a day moderate to high intensity cardio and strength training. I also cut all pop and tea and drink 8-10 cups of water a day. Nothing magically but I've been very consistent for 8 weeks straight.

I feel like it's coming off to fast. Please any advice would be great. Thanks in advanced

Joe

hwoeltjen

That's 4 pounds per week. You are eating 1600 calories (obviously clean calories) and you exercise for an hour a day.

If you think you are losing weight too quickly....bump up your calorie intake by a couple hundred calories.

How do you feel during exercise? You really need to judge this by how you feel. People are going to tell you to lose 2lbs a week....and that's a safe number. That's a general guideline...not a rule.

What does your diet look like?

gregpack

After the first few days a sustainable weight loss of around 1% of your bodyweight per week is a ideal. Your rate is indeed too fast and is likely a higher percentage of lean body mass than desirable.

Be sure you understand the difference between weight loss and fat loss. Fast weight loss likely includes a higher rate of loss of lean body tissue, not a good thing.

My suggestion would be to do less cardio. You don't have to do an hour a day for health benefits. Skip to every other day,and eat some extra calories around your workouts to minimize lean tissue loss.

indianarunner76

My breakfast is oatmeal with walnuts and 20gram protein shake. Lunch is brown rice with steak strips or grilled chicken strips. Smack apple & protein shake. Dinner normally spinach or other vegatables with grilled chicken. Water with every meal. I do take a calicum supplement

indianarunner76

I do understand and researched the difference in lean muscle loss and fat loss. That is what I'm afraid I'm losing muscle. During cardio I feel great. Haven't been able to run in ten years so I look forward to it. Usually run thirty min and the bike the remaining thirty.

Ibleedlipstick

I personally lost about as much in my first two months, but it has slowed drastically since then (I've lost about 3lbs in the past month.) I'm not too worried, because I feel good and my endurance has been increasing as it should. I wouldn't worry if you are able to meet your nutritional goals and you still feel good.

nytrifisoul

Pat yourself on the back and keep up the great work. When you have excess amount of fat too lose, one can easily lose 4lb/week if calories are in a substantial deficit along with a good amount of exercise. I have been there, done that. However if you feel drained you should up your calorie intake and add some "whole food" supplements to your diet.

indianarunner76

I personally lost about as much in my first two months, but it has slowed drastically since then (I've lost about 3lbs in the past month.) I'm not too worried, because I feel good and my endurance has been increasing as it should. I wouldn't worry if you are able to meet your nutritional goals and you still feel good.

Thank you for the comment. I feel great. Just been waiting for this to slow down but haven't. I'm sure as I get closer to goal they will.

indianarunner76

Pat yourself on the back and keep up the great work. When you have excess amount of fat too lose, one can easily lose 4lb/week if calories are in a substantial deficit along with a good amount of exercise. I have been there, done that. However if you feel drained you should up your calorie intake and add some "whole food" supplements to your diet.

Thank you. I feel great. I guess everyone loses differently. I will definitely take your advice on whole food supplements

meeper123

WOW that is a lot, but if you are doing it in a healthy way it should slow down. Just don't get discouraged when it does slow down a bit.

hwoeltjen

How many grams of protein are you getting per day?

indianarunner76

Around 80 grams. Today I got 96 grams

hwoeltjen

How much fat? I guess a shorter way to ask this...what are your macros set at ? Do you track them?

Make sure you are getting enough fat/carbs in your diet. Seems like you get enough protein for sure. Again, this all depends on how you feel.

The only thing I would warn you about is fat. Don't get enough fat and you could be doing a number on your hormones.

indianarunner76

How much fat? I guess a shorter way to ask this...what are your macros set at ? Do you track them?

Make sure you are getting enough fat/carbs in your diet. Seems like you get enough protein for sure. Again, this all depends on how you feel.

The only thing I would warn you about is fat. Don't get enough fat and you could be doing a number on your hormones.

I keep track fairly accurate. Approximately 56 percent carbs 24 protein 20 fat.

indianarunner76

How much fat? I guess a shorter way to ask this...what are your macros set at ? Do you track them?

Make sure you are getting enough fat/carbs in your diet. Seems like you get enough protein for sure. Again, this all depends on how you feel.

The only thing I would warn you about is fat. Don't get enough fat and you could be doing a number on your hormones.

Thanks for the help. I usually get fats from walnuts and other nuts and eggs

JenLakersFan

I say keep it up!!!! Woot woot!

tottie06

Wish I had this problem!!

oremus1

who cares, thats so awesome, wish i could lose it that fast, many congrat!!

WalkingAlong

My breakfast is oatmeal with walnuts and 20gram protein shake. Lunch is brown rice with steak strips or grilled chicken strips. Smack apple & protein shake. Dinner normally spinach or other vegatables with grilled chicken. Water with every meal. I do take a calicum supplement

I wouldn't worry about that rate of loss but do start to think about how you're going to eat when you're off the diet. This above looks very healthy but very repetitive and restrictive. The problem is sometimes we've been deprived of variety for so long, and are not prepared with 'rest of your life maintenance' type menus, and we regain because we eat totally unrestricted when not dieting. Try to find a good range of foods and menus you can still work with later.

DebbieLyn63

Most people lose a lot more in the first 4-6 weeks when they first start. A lot of that is extra water weight. How many pounds did you lose just in the past 2 weeks? Are you still losing 4 pounds per week?

tigersword

I'm saying not enough protein. Should be about 1 g per pound lean body mass. Plus you should have more emphasis on strength training than cardio. You should also be eating way more. I'm 5'7 and currently 200 pounds, I cut at about 2500-3000 per day.

You only had about 50 pounds of weight to lose, shouldn't be losing more than a pound a week at that amount.

indianarunner76

My breakfast is oatmeal with walnuts and 20gram protein shake. Lunch is brown rice with steak strips or grilled chicken strips. Smack apple & protein shake. Dinner normally spinach or other vegatables with grilled chicken. Water with every meal. I do take a calicum supplement

I wouldn't worry about that rate of loss but do start to think about how you're going to eat when you're off the diet. This above looks very healthy but very repetitive and restrictive. The problem is sometimes we've been deprived of variety for so long, and are not prepared with 'rest of your life maintenance' type menus, and we regain because we eat totally unrestricted when not dieting. Try to find a good range of foods and menus you can still work with later.

indianarunner76

You are exactly right. After about ten weeks the same foods are getting boring. I actually at Spaghetti with meat on Sunday which is my favorite meal that I haven't had well in 10 weeks. I was able to enjoy with pigging out and I didn't add any salt, so that is a positive.

I'm started to add a little more variety over the past couple of weeks. I really love pasta, so twice a week at moderation. I usually have a much better run the next day when I do. I will definitely take your advice and expand my menu

WalkingAlong

Maybe include a small side of whole wheat pasta as a side dish to some of those lunches and dinners, too? No reason to eat food you're sick of and only have food you love twice a week, if you can keep your portions small! There are protein-enriched pastas, too. I think I buy Barilla Plus. I have a kid who doesn't like the whole wheat kind but doesn't mind this.
http://www.barilla.com/live_better_plus

Mcgrawhaha

actually, a lot of people, myself included, see a larger than normal weight loss in the first month... just stuff / fluids stored in the body... anywhere from 10-20 pounds in the first month (depending on your starting weight ofcourse)... so really, the bulk of that weight was more than likely lost towards the beginning im guessing, and the loss will continue to slow as you get closer to your goal. for example, my first couple months looked like this...

week 1- 8 pounds
week 2- 5 pounds
week 3- 3 pounds
week 4- 3 pounds
week 5- 3 pounds
week 6- 2 pounds
week 7- 2 pounds
week 8- 2 pounds

AND I WASNT EVEN EXERCISING THE FIST 6 WEEKS!!!

Mcgrawhaha

I do understand and researched the difference in lean muscle loss and fat loss. That is what I'm afraid I'm losing muscle. During cardio I feel great. Haven't been able to run in ten years so I look forward to it. Usually run thirty min and the bike the remaining thirty.

you are not losing much of any lean body mass in the first 8 weeks of eating 1600 calories per day, with 50+ pounds to lose, don't worry about that... you are losing water and poop.

sweetpea03b

I daresay if that was all I was eating I'd probably be losing weight a lot faster too but this is a marathon, not a sprint. Don't start something you can't keep up with for life. You said you're doing some strength training but you only mentioned cardio?? I would cut back to only 30min cardio and do some lifting the other 30... definately add some variety to your menu for sure. You don't have to cut carbs out of your diet forever... try to get them in earlier in the day so your body has time to burn it off.

Great job though... high losses give you a great sense of accomplishment and the drive to keep going... just don't get discouraged when those numbers start getting smaller. Do you take measurements? I'm always more concerned that my body is getting visibly smaller than what the scale says... that's all that matters. Good luck!

indianarunner76

Last two weeks I have lost 2.2 and 2.4 pounds so have slowed down.

indianarunner76

I daresay if that was all I was eating I'd probably be losing weight a lot faster too but this is a marathon, not a sprint. Don't start something you can't keep up with for life. You said you're doing some strength training but you only mentioned cardio?? I would cut back to only 30min cardio and do some lifting the other 30... definately add some variety to your menu for sure. You don't have to cut carbs out of your diet forever... try to get them in earlier in the day so your body has time to burn it off.

Great job though... high losses give you a great sense of accomplishment and the drive to keep going... just don't get discouraged when those numbers start getting smaller. Do you take measurements? I'm always more concerned that my body is getting visibly smaller than what the scale says... that's all that matters. Good luck!

Thank you. I have cut down on cardio this week and adding more time in Strength training. I have lost 7.5 inches off my waist. I'm actually more excited fitting into old clothes then all the weight I have lost.

Weight loss has slowed to 2.0 and 2.4 last two weeks, and I'm fine with that. I only have 11 pounds to go to I hit my goal, so I'm sure it will slow down fairly soon. I'm starting to add different foods past couple of weeks and actually had pasta today.

Appreicate your comments.

indianarunner76

actually, a lot of people, myself included, see a larger than normal weight loss in the first month... just stuff / fluids stored in the body... anywhere from 10-20 pounds in the first month (depending on your starting weight ofcourse)... so really, the bulk of that weight was more than likely lost towards the beginning im guessing, and the loss will continue to slow as you get closer to your goal. for example, my first couple months looked like this...

week 1- 8 pounds
week 2- 5 pounds
week 3- 3 pounds
week 4- 3 pounds
week 5- 3 pounds
week 6- 2 pounds
week 7- 2 pounds
week 8- 2 pounds

AND I WASNT EVEN EXERCISING THE FIST 6 WEEKS!!!

Wow your profile picture is an amazing transformation, congrats. I'm happy that there are other people that have lost continuous a decent amount per week. I have read hours and hours of posts here and the conclusion I draw is that no two people lose weight exactly the same and no two people lives are the same. And as long as you are doing something crazy, you have to find what works for you, in my opinion.

harleygroomer

You can have tea--green tea. I make mine and chill it. But as for your weight, bump up your calories about 100 and see where you want to stay. You may have to adjust, but you will know where to go with the play.