Loss per week setting

Mitchlou84

I am lightly active as I don't have a car now and walk to the tram stop, walk to the gym, walk to work from the tram etc. I weigh 192lbs down from 220. I am 5ft 2.

2lbs a week gives me 1200 net cals, 1lb a week gives me 1600 and 1.5 gives me 1350. I have been trying to stick to 1200 net (I eat my exercise calories) with one a day a week of eating at a 1lb loss or even maintenance. I exercise 7 days a week with 5-6 days being high intensity

However I find on Mondays I have so much more energy to do my workout as Sunday is the day I eat a little more. By Thursday/Friday which is 5 days of eating 1200 net I feel I can hardly move my body in the exercise classes.

What do you all think? What loss per week do you have it as?

Eleanorjanethinner

I'm no expert, but I'd suggest going up to 1.5 goal loss. I don't think being hungry and lacking in energy can be good for you and you'll still lose plenty of weight!

Good luck on your journey!

mom24princesses

I would say try bumping your net up to 1600 for a 1 lb loss and eat that all week and see how you feel then. Your workouts and motivation to lose the weight are going to stall if you are tired and hungry. As long as you fill those calories with healthy whole foods you should be able to still lose while feeling great. Good luck!

deksgrl

MFP tells me 1200 cals too. I did that for a week eating healthy foods and noticed I'm very tired. I took a two hour nap on Sunday AND slept 10.5 hours Sunday night. I think my body is telling me something. (I did exercise more on Saturday and Sunday than normal) This week I am going to try 1600 cals, and I plan to keep them healthy cals not junk food and see how I feel.

oEmmao

id go with the 1350 and see how you feel for a week, 1200 is very low, and can mean fatigue for me if i do it for too many days in a row :flowerforyou:

liz3marie

i dont have that problem really i was eating 1200 a day, which is 2lbs a week, but im bumping mine up to 1344 a day, it really isnt much different and i get to eat a lil more, maybe you should up your calories, atleast try it for a lil bit, im very nervous about switching to 1344 and on one day 1479 and 1613 (zig-zag diet), i feel like thats too much much calories to lose weight but ya never know,so im giving it a try

psuLemon

I would drop it to 1 lb per week. Below are two good threads. Both explain that eating more will help you reach your goal (probably faster as well). I eat 2800 -3000 calories a day. When I was only eating 1800 - 2000 I wasn't losing weight or body fat. When I upped it to 2600 I lost 3% body fat in 3 months. Now I upped it again because I am starving if I dont' eat close to 3000 calories. Essentially, food is fuel. So why deprive yourself of a fuel source?


http://www.myfitnesspal.com/topics/show/402400-body-fat

http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more

Mitchlou84

I think I might try 1.5lbs then for a week and see how I feel. I had wanted a decent loss as we go away in just over 3 weeks, but I was feeling like I was too weak at times which can't be good! Thanks everyone!

lmelangley

At the end of the summer MFP put me at 1200 calories to lose 1 lb a week and I totally stalled for a month. I increased my cals to a bit over 1300 and started losing again. I've decided 1200 cals is too low for me, and it may be for you, too.

Mitchlou84

I would drop it to 1 lb per week. Below are two good threads. Both explain that eating more will help you reach your goal (probably faster as well). I eat 2800 -3000 calories a day. When I was only eating 1800 - 2000 I wasn't losing weight or body fat. When I upped it to 2600 I lost 3% body fat in 3 months. Now I upped it again because I am starving if I dont' eat close to 3000 calories. Essentially, food is fuel. So why deprive yourself of a fuel source?


http://www.myfitnesspal.com/topics/show/402400-body-fat

http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more

How much do you net? I eat around 1800, but net 1200 and I found that a little bit of a strain! I know you're male but 3000 is a lot to net!

psuLemon

I would drop it to 1 lb per week. Below are two good threads. Both explain that eating more will help you reach your goal (probably faster as well). I eat 2800 -3000 calories a day. When I was only eating 1800 - 2000 I wasn't losing weight or body fat. When I upped it to 2600 I lost 3% body fat in 3 months. Now I upped it again because I am starving if I dont' eat close to 3000 calories. Essentially, food is fuel. So why deprive yourself of a fuel source?


http://www.myfitnesspal.com/topics/show/402400-body-fat

http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more

How much do you net? I eat around 1800, but net 1200 and I found that a little bit of a strain! I know you're male but 3000 is a lot to net!

I net 2500 ish.. I don't track exercise as I have incorporated exercise into my caloric needs. And even though I am a guy, don't let it fool you. I know plenty of women who can and do pack down over 2000+ calories. There are two trains of thoughts. Those who want to lose weight and those who want to be fit. If you only care about weight loss, then larger deficits are ok ask you will lose fat but also muscle. Those who want fitness, minimize their deficit to maintain muscle mass. Both will lose weight, and both will lose inches. The benefit of the later is, muscle burns fat and takes up less space than fat. So even thought weight loss will be slower, you have the potential to lose inches and size faster.

Rachiepie6

I haven't read the whole thread, so sorry if repeating.. but clearly your body is telling you that 1200 isn't enough!
Slow and steady wins the race, you don't want to burn out like the hare!

Mitchlou84

I do want to be fit, I am doing a lot of exercise, weights 3 x per week then cardio every day, with my Sunday being a bit of a rest day something like an hours swim and a walk to the pool and back.

So like I say I am eating much more than 1200 cals, some days I eat more than 2000 too, if its a day where I go to pilates at lunch, then do my weights followed by something like Body Attack.

But I can net 1200 for about 5 days, then I start to feel tired and a bit wobbly! Drained at my workouts too.

If I up it I will be definitely eating over 2000, every day. It scares me a little increasing it, but I ate at a 1lb loss on Sunday, and was able to push my combat class so much more last night that I think it could be worth it

deksgrl

Give it a try and see what happens. You can always adjust again based on how you feel and if you have made progress or not.

psuLemon

I do want to be fit, I am doing a lot of exercise, weights 3 x per week then cardio every day, with my Sunday being a bit of a rest day something like an hours swim and a walk to the pool and back.

So like I say I am eating much more than 1200 cals, some days I eat more than 2000 too, if its a day where I go to pilates at lunch, then do my weights followed by something like Body Attack.

But I can net 1200 for about 5 days, then I start to feel tired and a bit wobbly! Drained at my workouts too.

If I up it I will be definitely eating over 2000, every day. It scares me a little increasing it, but I ate at a 1lb loss on Sunday, and was able to push my combat class so much more last night that I think it could be worth it

Well just listen to your body. You are able to push your workouts that much harder with eating at 1 lb per week, so why wouldnt you continue that so you can be stronger? If you are afraid to eat those numbers we can use a different method of tracking calories where you dont need to eat back your exercise calories. If you go to tools and get your bmr and post it i can walk you through the details.