Changing Goals

tworthen79
tworthen79 Posts: 1,173 Member
in Health and Weight Loss
With having just 23lbs to go until I reach my first big goal, which is 159. I will probably assess and possibly lose more. But for now with little to go, what should be my goal a week. .5 or 1lb? When did you lessen it to that amount? Thanks everyone!

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It kind of depends on where you're at in RE to BF%. If you're at a healthy BF% but still want to lose 20 Lbs you'll have to go very, very slow or risk losing a lot of muscle. If you're still overweight as per your BF% then you can go at about 1 Lb per week. Once you're in a healthy BF% range you need to dial it back again.
  • Eleanorjanethinner
    Eleanorjanethinner Posts: 563 Member
    I don't know, 'cos I'm not near my goal yet, but with my goal at 1kg (2 pounds) a week, I still generally only manage to lose about 500-800grams (1 pound or a bit more).

    I did try buying into the 'eat more to lose more' thing and it totally didn't work for me.

    I'd say if you're fine as you are, then stay as you are! Or experiment with changes and see how you go.
  • Docpremie
    Docpremie Posts: 228 Member
    Drop to 1 pound/week now, and then to 1/2 pound/week, when you have 10 pound or less to lose. Make sure you keep your protein goal at 1 gram/pound lean body mass (about 100-125 grams/day) to spare muscle loss.
  • tworthen79
    tworthen79 Posts: 1,173 Member
    BF% is based on measurements correct? I don't have a measuring tape.
  • Docpremie
    Docpremie Posts: 228 Member
    Online %BF calculators use measurements. The more accurate method is using calipers, if you belong to a gym, they might have fitness instructor ho uses the calipers. Or if working with a weight loss physician or dietitian, they will most likely have calipers as well. If you need a tape measure, you can pick one up cheap at any craft/sewing or discount store (Walmart, Target). I suspect most grocery stores even have them in their small "sewing" section. Push come to shove, you could use a piece of ribbon or string for the measurement then measure against a yardstick or metal tape measure.
  • waltcote
    waltcote Posts: 372 Member
    We have a "Weight Watchers" scale that tells body fat. Not sure if it really accurate but I imagine it works pretty well. I have adjusted my goals the more I learn and the more I go along on my journey. My original goal was to weigh 180 lbs. I have since adjusted that to a lower weight because my recommended weight is lower. I have actually reached 180 more or less. I still am trying to lose but I am also now tracking my body fat and BMI.
  • Docpremie
    Docpremie Posts: 228 Member
    Scales give a notoriously inaccurate measure of %BF

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