Realistic Weight Loss Goals...Advice Please!

Chenry18
Chenry18 Posts: 211 Member
in Health and Weight Loss
I'm currently 148 lbs. A year and a half ago I was 127, and the year before 120. I have been stress eating and drinking more alcohol than usual.

I've stopped drinking, and started counting calories and eating very clean.

Can you tell me realistically what a good weight loss goal should be per month? I want to be back around 120, so a 28 lb weight loss goal.

Thanks!

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    with 28 lbs to lose, 1 lb a week would be a good pace to start, which is a 500 daily or 3500 weekly deficit. as you get closer to your goal (within 10 or 15 lbs) you should change you deficit to 250 daily or 1750 weekly deficit (0.5 lbs/week) to minimize muscle loss
  • kcmdesigns7
    kcmdesigns7 Posts: 1 Member
    what is deficit
  • Branstin
    Branstin Posts: 2,320 Member
    As a rule of thumb, the following weekly targets would give a balance between minimizing negative side effects and seeing a reasonable weekly weight loss:

    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • Chenry18
    Chenry18 Posts: 211 Member
    Thank you everyone!
  • Odinisgod
    Odinisgod Posts: 46 Member
    For losing 28 lbs, I wouldn't do it any faster than 1-lb a week. I'd slow down to 1/2 lb a week for the last 10 lbs.
  • Branstin
    Branstin Posts: 2,320 Member
    what is deficit

    There is a certain amount of calories you need in order to maintain your current weight. A calorie deficient is the amount of calories you cut from that amount in order for your body to start burning fat calories.

    For example, if your maintenance calories level is 2000 and you want to lose 1 lb. a week then you take 1 lb. of fat which equals about 3500 calories and divide these by 7 days a week and you will get a deficient of 500 calories (3500 / 7 days = 500). This will leave you with 1500 calories to eat per day.

    If you are using MFP, the system does it for you. Go to MY HOME > Goals and you will see the breakdown of your profile.
  • Chenry18
    Chenry18 Posts: 211 Member
    Is it safe to eat only 1200 calories a day and workout moderately? I've heard mixed reviews.
  • BigT555
    BigT555 Posts: 2,067 Member
    Is it safe to eat only 1200 calories a day and workout moderately? I've heard mixed reviews.
    1200 should be the minimum number of calories before exercising, so if you do exercise then you'll want to eat some of the calories you burned back so you are adequately fueled for recovery and whatnot

    ex. if your goal is 1200, and you burn 300 going for a run, you should eat around 50-75% of that 300 calories burned back to make sure you are adequately fueled for recovery and whatnot (i say 50-75% because calorie burns are often overestimated)
  • segovm
    segovm Posts: 512 Member
    Is it safe to eat only 1200 calories a day and workout moderately? I've heard mixed reviews.

    1200 calories isn't all that much food so it's sort of just personal preference. I find I'm much happier on 1700-1900 calories a day and that seems plenty to fuel hours of exercise.

    Ideally, losing weight shouldn't make you miserable so if your schedule allows it, a bit more exercise really helps keep the calorie goals realistic, plus you end up with a fitter body when all is said and done and most folks appreciate that.

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