Anyone else following a 'lose 1/2 lb. a week' plan?

UpEarly

I joined MFP just a week ago to help me keep track of my food and exercise. I entered my information and chose the option to lose half a pound a week. I've lost weight before, but I've always done it really fast by eating 1000-1200 calories a day - which feels like starvation to me. I always end up gaining most of the weight back. This time, I've decided to try and follow a more relaxed, marathon-rather-than-sprint type of plan. I would like to lose about 45 pounds, in addition to the seven I've already lost. I don't care if it takes me a year or two to do it, if it means I can eat anything I enjoy in moderation.

This time around, I've decided that I'm not going to 'diet'. Instead, I'm going to learn portion control. I'm going to plan my splurges and keep them occasional. I don't ever want to count Baked Lays or measure fat-free salad dressing again. I'm going to eat real food instead of packaged, processed diet food. I'm going to stop eating when I'm full and I'm not going to snack out of boredom.

All of my 'naturally thin' friends seem to eat this way, and it works for them. Hopefully, in time, it will work for me too.

I'd love to meet/friend anyone else who is following a similar strategy. Anyone?

staciekins

Well, I have mine set at 2 lbs/week loss because I have a naturally slow metabolism, so I know this really will be like 1 lb/week instead.

hedleyrocks247

I'm not following the .5 lb a week plan (I'm doing a lb a week!) but I just wanted to say - Good for you for knowing your body and being aware enough about yourself to pick a plan that you know you can stick with!!! That's an amazing accomplishment in itself!!! Slow and steady wins the race!!! I'm dong the 1lb a week right now b/c I have a considerable amount of weight to lose but I don't care if it takes me FOREVER b/c this time, I'm doing to do it the right way and it's going to be for life - even if it takes me 10 yrs!!!!! Way to go girl!!

cardbucfan

That is exactly how I did it. If you exercise, you can leave your goal at 2 lbs. a week then eat back your exercise calories. I've generally eaten at least 1600 every day since I started this and I firmly believe in eating real food in moderation. I've gotten some of those 100 calorie packs of things and was unsatisfied. I'd rather get a real cookie at the bakery than a bag of those little cookie crisps. Yuck! You've got the right mindset to make this work so good luck. I'll send you a friend request and you can count on me to kick your butt if I don't like what I see (ask some of my other MFP friends!).

greeneyed84

That is a great mind set! I don't really follow guidlines on here, I set my own calorie goal, sodium goal etc. I also don't like dieting. I still eat a lot even chocolate but smaller portions & more good stuff. I am re-learning how to eat properly & will keep it up even when i'm down to the weight I wanna be. I lost 18lbs in 13 weeks

dls06

I was but I reached my goal and maintaining now. I followed a 1200 calorie a day plan with 45% carb, 25 protein, 30 fat. I lost 30 lbs in 6 months not exercising at all. I made sure the choices I made were healthy. I cut out all junk and most processed foods.
Cheated only rarely. I love this site. As long as your honest on your food log and stick with it, it is very helpful. It is all about portion control and healthy eating.

Suedre

Yeah, I live mostly like you described. I have a lists I call them safe choices, then moderation choices, then special choices, and finally the no-no list. My safe list has things that I keep stocked and can always eat like fruit, raw veggies, nuts, yogurt, lean meat. Then the moderation list is things I consider ok in moderation like whole wheat bread, eggs, peanut butter. The special list is items I only have during special events or occassional treats. High sugar (my favorites) will fall in here. Maybe a small slice of cake, fresh baked cookie, pasta, rice, or dinner out would all be examples. I try really hard to limit use of the special list to once a week, but I'm not perfect. Then there is the no-no. I simply don't eat highly processed foods (think pop-tarts, dinner in box, canned cheese).

You mentioned the low fat dressing - I always eat full flavored, just less of it. I literally eat a TBSP of full flavor ranch on my raw veggies salad everyday and wouldn't trade it. I love ranch, dont see any reason to eat a version I dont like just so I can pour more on.

I think you have a great plan. Just try it out, give it a solid three weeks and make changes when you need to. Good luck!

cbirdso

Me, me, me. I started in Mar 2010 at that rate and maintained it throughout but actually lost about 1.5 lbs a week for the first couple of months, then 1 lb per week and now that I am within 20-10 pounds of my goal weight I am actually losing the 1/2 lb a week. Looking back, I am SO GLAD I chose this rate. I feel like I am now in control of my diet and exercise and can maintain this level for the rest of my life. Not to judge, but I have noticed that many people who choose the more aggressive rate seem to burn out more easily and become discouraged. I did not want to do that. I, too, want to 'eat like a thin person' and not like a heavy person is who on a deprivation diet who looks forward to eating 'like they want to' once they lose weight.

The time has gone really fast and I almost can't believe how easy it was to get where I am today. Good Luck, you can do it.

nextrightthing

This is pretty much what I am doing. I have been up and down the scales so many times in my life. I decided this is not going to be a real diet but truly a life style change. I have done some really serious deprivation style diets in my life. I had good results but then I could not maintain. I have been on MFP for 3 months and only lost 15.4 lbs. I have never once felt deprived. I also eat "real foods". I also feel I can live my life more easily with a slow approach,,,,,,I have had 3 eating out events this week (that is not typical) so this week I have been over on my calories a lot. The truth is though I ate quite moderately, I am enjoying food without feeling that food is controlling me. There wasn't that old feeling of ,,,,, well now I have blown it I may as well really go crazy. I often eat good quality chocolate,,,,,,,mostly daily, but never in the out of control way I used to eat chocolate.

I read an interesting article and I wish I had book marked it but, the idea was encouraging you to eat as close to your maintenance calories with only a slight deficit for a slow loss. I think this is a good way to make it a permanent weight loss and style of eating for your future. I don't to be on and off a diet.....binge and starving.......just a gradual change and a permanent one. I still have a long way to go but I feel like I can do this.

ButterflyKristen

Wow, everyone's input is really insightful and helpful to me ("me me me") to quote one of us. I think I'll go back and sign up for .5 pound a week. I think your approach is healthy and sensible. I, however, am impatient and want to lose 20 pounds RIGHT NOW!!! It's b/c I see people who have done it on P90X and on Body For Life, so why can't I? But I think the maxim "slow and steady wins the race" is so very true.

bigmamma56

This is exactly how I have done it.... sometimes I don't even lose 1/2 lb a week but if I lose 1lb a month I am happy...anything else is a bonus! I was 15 stone 9lbs two years ago and I have now got down to 12 stone 13lb so I am living proof that working towards a slow weight loss works.
I admit that maintaining my weight loss is hard and I joined MFP in Jan to try and keep my motivation up....I need to lose another stone to be classified as 'normal weight' for my height (5ft 10") and to have a normal BMI of 25. ( I've lost 9lbs since I joined MFP and I have picked up many helpful tips from this site....)
I strive to eat 1700 calories a day and I try to burn 500 calories a day minimum.....the theory being that 3500 calories burned equals 1lb in weight loss....so it is swings and roundabouts depending on whether I have good or bad days.
I find that the tape measure is a more accurate indicator of success than the scales...I was 39" waist 2 years ago and wearing size 20 clothes and I am now a 32" waist and able to wear size 16 which feels great....
Don't be discouraged or deflated when you keep reading other great success stories on MFP......it is what works for you and how you feel in yourself. So I am with you on this one...slowly and surely is my motto. Good luck!

UpEarly

Thanks for all the great responses!

appleofmyeye

I manually set my calories to a .33lb/week deficit. To me, it makes sense to eat pretty close to maintenance so that my body won't be shocked by the extra calories when I eventually meet my goal. Like others have said, this isn't a diet--it's a lifestyle--so I'm keeping my habits now very close to what they will be once I reach my goal. I eat very few processed foods, and I eat and drink a lot of things that I would never have touched a few years ago when I dieted. Real butter and cheese, chocolate, booze, good bread, 2% milk instead of skim. I eat foods I like--even unhealthy ones--in reasonable portions. And I've lost a little over 7lbs in two months, so it seems to be working just fine! :happy:

Yori1

Bump

Shellbun

Yep, me! I am a newbie to this, and I am really hoping it's going to work. Even at this slow rate the amount of calories I get to eat seems so little to me, so I honestly don't think I could cope with anything more aggressive! Even now I exercise mainly so that I can have a few more calories to eat :-)

seasonalvoodoo

I lowered my goals/upped my cals for .5 week loss a few weeks ago Friend me if you like.

marber

I was at 1lb a week but after being stuck for the last 6 weeks I changed it to 1/2lb. I have lost 200g, not much but it is still going down so I am happy.

It has taken me 2 1/2 years so far

kmanda

I love your post! I am so sick of feeling disappointed when I do not lose 2 lbs. per week every week. I've also changed my goal to losing 0.5 lbs per week. That way it will take me one year to reach my goal weight, but I am totally fine with that. I didn't gain the excess weight in 2 months and I'm not going to lose it in 2 months! Slow and steady wins the race.

VeganGal84

I am about to make the switch from "1 lb a week" to "1/2 lb a week" and I try to eat more intuitively, too. I'll be your friend if you want to add me! :flowerforyou:

Rae6503

YES! And I wish more people would try it. It's easy. It's a lifestyle NOT a diet.

go2grrl

I've got custom goals and I believe it's about .7 pounds a week. I've never dieted and lost over 120 pounds and kept it off by doing it very slowly. "They" say the longer it takes you to lose it, the longer you get to keep it off. I think you've got a great mind set. Sending you a request!

girlinahat

pick me! Pick me!!!

I too am set to 0.5lb a week. I want to lose around 20lbs, and no, it's not shifting, but that doesn't matter too much to me because that is not my goal, it's a side-effect of my goal.

My goal is to eat better (I have never been one to eat much processed stuff, but even the occasional pizza has been thrown out, as has most definitely the fish and chips). My goal is to get fitter - whether by going to the gym or just getting out more. My goal is to generally live a healthier lifestyle, but I am sorry, I am not going to give up beer, wine, chocolate, home-made biscuits and the odd eating out to get there.

I started here on 1200 calories. I personally think MFP is deeply flawed in the way it will give people that as a goal. Time and time again I hear success stories from people who have realised that is not enough and raised their target. I'm only 5' so my actual calorie needs are pretty small, so I have set my goal calories to just above my BMR - which is 1300. I usually eat more than that and so what? I went to the gym twice this week and my yoga class and I feel good.

Riebop

I am about to make the switch from "1 lb a week" to "1/2 lb a week" and I try to eat more intuitively, too. I'll be your friend if you want to add me! :flowerforyou:

Me and you always seem to be making the same move. I've been thinking about switching to 1/2 lb a week too. I'm only 5 pounds from a "healthy" BMI and want to lose no more than 15 more pounds. I guess I should make the switch. However, even with my goal set at 1 pound a week, I still only lose 1/2 pound... So, I'm not sure if I really should. The extra calories would be nice though. :P

KimRcrdsn

Great job! I hate excercising my self so hopefully I can start to see the weight drop off like you have seen. I have been on the program doing the 1300 cal diet for about 1 and 1/2 weeks, but I know I have to be patient...especially since I am not excercising.

manorexicmarshmallow

Good for you. I am a big believer that everyone should do whatever works best for them.

As for me, I am still sticking with 2 lbs/ a week, b/c 1) I have a lot more lbs to go, 2) I am impatient and would otherwise lose focus if I was going to slow, and 3) studies have shown that yo yo dieters are healthier than people who are regularly overweight, so I think my getting to my goal weight (even if temporary) will be the best thing for me.

hedwardsb

I am on the 1/2 a pound a week. I tried a pound a week at first, but I was starving. I'm aiming not just to get myself more healthy but my entire family. I used to eat a lot healthier before I had children, but I've been reaching too much for convenience foods because they're easy & my children love to eat them. Although my children are all healthy weights, I'm concerned about what all the junk we've been eating is doing to their insides. Some of the things I'm doing include adding more whole grains including whole wheat flour to my baking and more produce. The food diary is really helping me with portion control.

belindablanks

bump

ebelliss

Just recently switched from a pound a week to 1/2 pound a week, after a 4 week plateau. I'm looking forward to fueling my body and getting the scale moving in the right direction! Anyone, feel free to add me!

mericksmom

I was an undereater and I started at 1200 then bumped it to 1500 next plan is to go up again to .5lb loss to get me going again, everytime i change it I lose some then maintain. I will go up to maintnence then slowly drop down again. this way I dont overdo anything. In the next week or two I will go to the next stage for 2 months.

graysmom2005

I joined MFP just a week ago to help me keep track of my food and exercise. I entered my information and chose the option to lose half a pound a week. I've lost weight before, but I've always done it really fast by eating 1000-1200 calories a day - which feels like starvation to me. I always end up gaining most of the weight back. This time, I've decided to try and follow a more relaxed, marathon-rather-than-sprint type of plan. I would like to lose about 45 pounds, in addition to the seven I've already lost. I don't care if it takes me a year or two to do it, if it means I can eat anything I enjoy in moderation.

This time around, I've decided that I'm not going to 'diet'. Instead, I'm going to learn portion control. I'm going to plan my splurges and keep them occasional. I don't ever want to count Baked Lays or measure fat-free salad dressing again. I'm going to eat real food instead of packaged, processed diet food. I'm going to stop eating when I'm full and I'm not going to snack out of boredom.

All of my 'naturally thin' friends seem to eat this way, and it works for them. Hopefully, in time, it will work for me too.

I'd love to meet/friend anyone else who is following a similar strategy. Anyone?

Absolutely! I have only really started losing weight again after a year and a half plateau once I moved it to half a pound and then started eating most of my calories back. My body was hanging on, and I'd splurge on the weekends because my body was starved! Great outlook!!!

1953Judith

My weight loss goal has always involved losing about 1 pound a month, 1/4 of a pound a week.

I have been trying to tackle habits one at a time rather and let the pounds fall slowly. I am in my fifth year. I started at 235, I am currently at 178. I have 30 lbs to go. Recently I have had my thyroid medication tweaked and have been working on healthy habits in terms of following a strict schedule for taking medicine. Suddenly, I am losing weight at a much more rapid weight, 1 lb per week. It scares me to lose this fast. I eat well and because I have tackled change very incremently, I rarely feel deprived (I still struggle with evening emotional/boredom appetites).

I am really pleased with the slow weight loss method and very proud of myself. A cruise ship doesn't turn on a dime. I am in this for a lifetime of better health. If you are chosing a slow method of weight loss, you must be prepared to be your own cheerleader. It will not show to others for a long, long time. I lost 50 lbs before people had a clue I was losing weight.