I want to lose 70 lbs how much of a calorie deficit should I

stayathomezookeepa

I know that MFP already calculates a deficit for you but I would like to lose 3-4 lbs a week. So how much more of a deficit would I need. Pls keep in mind that I am severely over weight so even though losing that much a week may not be good for some I think it will be ok for me. I exercise everyday but I just got a heart rate monitor and would like to increase my work outs so i lose more. thanks in advance

hush7hush

3500 calories = 1 pound. (In theory.)

Therefore to lose 4lbs a week you would need to burn 14,000 calories/week.

So, you would need a 2000 calorie PER DAY deficit.

JoanNLV

You should probably talk to your doctor, pharmacist or a dietician. Everyone is different,. For example, I hardly ate anything before and so my body was in starvation mode. My pharmacist/doctor team decided to start me on 2300 calories for a week to start my body's fat burning mode...after a week they put me on 1200 calories. I hope this works for me. Can you talk to your physcian about some guidance in getting you started?

idwoof

I could be wrong but I believe for every 3500 calorie deficit is one lb of fat. So you're deficit would have to be that times 4 to lose 4 a week.

meerkat70

chances are you'll lose more in the first month or two anyway without messing too much with the basic calculation.

Driagnor

A healthy rate of loss is up to about 1% of your body weight, so unless you weigh 3-400 lbs, losing that amount per week is not good for you. I'd suggest setting your goals to a2 lb per week loss and eating the calories that MFP suggests for you.

portexploit

I don't think it's a smart decision right off the bat. The reason is because you're just starting out, and more then likely you don't have good eating habits. If the numbers workout (they usually don't) it would take you 5.8 months to lose 70lbs. I don't think 6 months is good enough to develop healthy eating habits. This is about life long health, not a quick fix.

What usually happens to people who lose weight quickly, they are on a very low caloric diet, they usually have the impulse to binge, I seen it many times. They get to tired to workout, then the "what's the point?" comes in.

Another thing that also happens is, they do good for a while, reach their goal weight and say... "glad that's over" and start eating like a pig again.

Both cases are due to people trying to lose weight too quickly. Just take your time, i know we all want to be thin by tomorrow, but wouldn't it be better to be thin for a life time? You have to develope the habits for a good nutrition plan and good exercise program It doesn't happen over night.

stayathomezookeepa

I have actually been on the site since Feb. and have only lost 20 lbs. So this wasn't an overnight decision. I work out everyday yet im still not losing so Im thinking that I may need a bigger deficit. 20 lbs in 6 months seems a bit too slow to me. So I am trying to test the waters so to speak and see if I need to adjust something somewhere. I am eating 1400 calories by the way.

JoanNLV

If you up your exercise now, your body will change its metabolism in a few months and then eating the 1400 calories and the increased amount of exercise - along with the fact that you weigh less - will make it more difficult to lose int he future. 20 lbs in 6 months is a good loss! You don't want to lose too much too fast because then you may also have lots of skin that hasn't shrunk back to match your new body size. Good luck...whatever you do~!

portexploit

I have actually been on the site since Feb. and have only lost 20 lbs. So this wasn't an overnight decision. I work out everyday yet im still not losing so Im thinking that I may need a bigger deficit. 20 lbs in 6 months seems a bit too slow to me. So I am trying to test the waters so to speak and see if I need to adjust something somewhere. I am eating 1400 calories by the way.

Okay that's understandable, i tried to see your diary. How clean is your diet, do you eat whole foods, such as foods in their natural state... Such as fruits, vegetables, and lean cuts of protein??? Or does most of your food come prepackaged, in boxes, and containers...?

stayathomezookeepa

I mostly eat clean. I do eat some processed food here and there like sliced lunch meat in a sandwich but nothing crazy and not daily.

portexploit

I mostly eat clean. I do eat some processed food here and there like sliced lunch meat in a sandwich but nothing crazy and not daily.

A big issue is that people who are struggling with weight are usually consuming too many carbs.

stayathomezookeepa

You might be right with that. i will adjust my carbs starting from tomorrow and lower it for the rest of the week and see if that helps. thanks

GrandmaJody

This may or may not help, but has helped me. When I am not seeing the results that I feel that I should be seeing I spend the next week weighing and measuring portion sizes. I have found that I am cheating my self sometimes, and others I have been eating more then I had thought. It can be a bit time consuming but it helps get me back on track. Good luck! :happy:

dad106

I have actually been on the site since Feb. and have only lost 20 lbs. So this wasn't an overnight decision. I work out everyday yet im still not losing so Im thinking that I may need a bigger deficit. 20 lbs in 6 months seems a bit too slow to me. So I am trying to test the waters so to speak and see if I need to adjust something somewhere. I am eating 1400 calories by the way.

I hate to tell you but 20 pounds in 6 months is normal.. not slow. Thats about 3 pounds a month.. and considering you can safely lose 1-2 pounds a week, I'd say that you are right on track. You didn't put this weight on over night.. so you won't lose it over night.

Have you tried changing up the exercises or food your eating? sometimes that helps.

portexploit

I forgot to mention, there where times my weight loss was extremely slow... according to the scale, but according to the measuring tape it was fast. So if i was you i'd get a measuing tape.