Weight loss per week

hmg90

My Fitnesspal suggests 1lbs per week at most. In the past, when I have followed this plan of a 500 kcal deficit per day I have sometimes ended up losing 1,5-2 lbs per week (higher metabolism because I am young?).

Now I'm looking to shed the extra lbs which added up the couple of months before Christmas and during. I have been on my goal weight for a long time so it's not impossible to reach and maintain it.

My question is - how much is it ok to attempt to lose per week? At which point does it become too much so that my body will starve?
I assume there is a reason they suggest a lower amount. I really want to lose as much as possible in the next three weeks (for a special occasion end of January).
Is it okay to aim for a 1000 kcal deficit every day if I work out a lot too?

JesterMFP

If you've only got about 8kg to lose, then a deficit of 1000 a day is likely too aggressive. You won't starve, but really when your body doesn't have a lot of excess fat, it can only let go of so much of it at once. Having a really aggressive deficit when you're already a healthy weight (or close to it) means you risk losing lean mass as well as fat.

DemoraFairy

General numbers tend to be don't try to lose more than 2lbs/week and don't net (net, not eat) less than 1200 a day. I wouldn't have thought 1000 cal deficit would be particularly healthy.

I'd say just lose weight over the next three weeks at a regular, healthy pace and try other things to try to look as good as you can for the event. Wear flattering clothes, keep good posture, don't eat food that's likely to make you bloat much the day before, drink lots of water, eat as little as possible in the morning & during the day and make up for it later when the event's over, things like that. That's what I do when I'm going to an event I want to look my best at.

hmg90

If you've only got about 8kg to lose, then a deficit of 1000 a day is likely too aggressive. You won't starve, but really when your body doesn't have a lot of excess fat, it can only let go of so much of it at once. Having a really aggressive deficit when you're already a healthy weight (or close to it) means you risk losing lean mass as well as fat.

It's more like 10 kg - weighed myself today

I'll try to combine it with weight exercises to shift weight as well, but I have been 10kg lighter before so I KNOW that the extra weight is all fat.

JesterMFP

If you've only got about 8kg to lose, then a deficit of 1000 a day is likely too aggressive. You won't starve, but really when your body doesn't have a lot of excess fat, it can only let go of so much of it at once. Having a really aggressive deficit when you're already a healthy weight (or close to it) means you risk losing lean mass as well as fat.

It's more like 10 kg - weighed myself today

I'll try to combine it with weight exercises to shift weight as well, but I have been 10kg lighter before so I KNOW that the extra weight is all fat.

Even if you genuinely have 8kg of fat to lose, which I'm not disputing, your body will still lose it slower than an obese body will.

As for the extra 2kg - indulging over the Christmas period by any chance? Chances are that is not 2 kg of pure fat. If you have been over-indulging, you may see that shift pretty quickly.

TavistockToad

1lb is a sustainable rate of loss... You may lose a little more the first week or so, but it will just be water weight.

CariS001

If you want this off long term, stick to slow and steady. 1lb a week, 500cal deficit daily.