losing 3-5 lbs a week
Replies
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Biggest Loser isn't real life.
SO TRUE!
[/quote]
YUP!
You came to a site meant to help people get healthy and asked about an unhealthy diet, evryone is just trying to be helpful because they care about you, not to undermine. We all understand you want to hurry up and lose weight, don't we all at some point in our lives? The issue is; we all only want to lose it once and by doing the least amount of damage to our bodies in the process...if any at all. Getting healthy is the key.
Just keep an open mind.0 -
technically its 3500 cals per pound, but it doesnt always work like that. the less you eat, the more you lose is not true, at some point your body will cling onto fat and your loss will stop. It will also slow your metabolism and you will lose muscle so the weight will go back on VERY easily.
Also losing slower will give your skin a chance to catch up, losing 100lbs quickly will leave you as a saggy mess!!
Ive lost 3lbs 2 of the last 4 weeks, its not quite 3-5 every week but its good enough for me. I ate 1750 total / 1200 net and lost 4lbs in the whole of January. Due to an injury i am unable to exercise as much, I kept my cals the same so now 1750 net, and have lost 9.5lbs in february. My body fat has also decreased so i am not losing muscle.
Last few weeks i have done only minimal exercise, 15 mins swimming and 30 mins weights 2x a week.
from this week i am doing 20 mins hills on treadmill, 12 mins arm bike, 15 mins swimming and 30 mins weights 4x a week.
I think I burn around 500 cals each time, so will be increasing my cals further next week to keep my net above 1600.
According to MFP, at this cal level I should lose only 0.8 per week, but have actually lost 3,1.5,2,3.
My diary is open if you want a look.x0 -
I'm sorry but you'd be doing yourslf more harm than good to lose quickly. Quick weight loss is not sustainable. It will contribute to lose, saggy skin. It is generally not healthy. You didn't put it all on quickly so you can't expect to lose it quickly.
Healthy weight loss is 0.5 to 2lbs per week. Stick with that. You won't have a loss every week but you've gotta keep plugging away.
I agree. Its better to take it at a slow pace, best chance at keeping it off.0 -
I concur with all the advice you've been given so far. As to CR aiding longevity, the link below is an excellent article regarding this subject. It's not been proven as of yet that CR in humans has any significant effect.
http://www.burnthefatblog.com/archives/2009/04/calorie-restriction-for-life-extension-dr-oz-on-oprah.php0 -
I've lost 46lbs in 16 weeks (average of 2.9 per week) just by following MFP's recommended settings for 2lbs a week, exercising 3 times a week (walking for 40 - 70 mins), not eating exercise calories (unless I'm hungry), and having a cheat meal every saturday (usually a burger). Initially i had a hard time hitting 1200 calories because i was in full "diet" mode and wouldn't eat anything i didn't perceive as "healthy" (it is hard to eat 1200 worth of veggies!!).
I've really "relaxed" my ideas of diet and average between 1300 - 1400 calories most days (sometimes higher or lower depending on my mood!). I'm still losing at a good rate (2.8 last week, 3.5 the week before). I eat whatever i want and just control the portion size. You don't have to super restrict to see good results... consistancy is the key!! Also do not discouraged by the scale...one week i only lost 0.4 lbs, the following week was 3.4.
Oh, before everyone jumps on me and says that's too fast.... i am being medically supervised! My doctor is very happy with my progress and this for me is very maintainable in the end because i'm filling up on veggies, enjoying small portions of "normal" food and never going "hungry".0 -
and, at the risk of sounding harsh, the "I want it NOW" attitude is that of a child. This isn't just about your pant size, it's about your health. Be healthy.
:drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :flowerforyou:
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My husband and I started a low carb/low calorie diet the second week of this year. The first week we ate no carbs. After that, we added in green veggies, so hence the "low" carb. I eat less than 1000 calories/day, although I am supposed to eat between 600-800/day. My husband also eats less than 1000 net calories/day. His goal is to lose 100 pounds by Christmas. In the past 8 weeks, he has lost 38 pounds. I've lost 12, but I only have 40-50 to lose, and I didn't do the diet for about 3 weeks due to vacation and illness. It's harder for me to work working out into my routine, so I have started running the stairs at work every time I go to the restroom. I'm on the 3rd floor, so I run up and down 3 times about once an hour. You can do this!!
This incredibly not healthy. Those following such low calorie, low nutrients diets are doing far too much harm to themselves.1 -
OMG....woman, you need to eat!
This is my advice to you, work out what your TDEE is by multiplying your BMR x Activity level, then reduce this by 10-20% and aim to net that each day! You would be better off doing 50% of your work outs as weight bearing opposed to just cardio. I do 30DS myself but I also do 4 gym classes a week (all different) too....variety is the spice of life.
If you don't fuel your body and eat enough, you are damaging your body by slowing your metabolism down and running the risk of becoming catabolic, where your body will start to eat into your lean muscle, and not your fat stores. You do not want this to happen.
Eat clean, cut the crap out (prcoessed foods, refined carbs, regular glasses of alchol, fruits which are high in sugar etc), make sure you drink enough fluids and.............enjoy it.
i'm interested in trying to lose 5 lbs a week (give or take a pound or two). i have 110 to lose. if you've had any luck hitting this benchmark, i'd be curious what you are doing. i know, i didn't put it on over night (in fact, it took 6 years). but, i've been reading about rapid weight loss and it doesn't sound like it's the big deal they used to think it was. i find myself getting discouraged and then emotionally eating when the scale doesn't move like i think it should. i want to get rapid results.
i know there are no magic bullets. i'm looking for targets for calories in and time spent on exercise...and what kind you are doing.
my diet is pretty healthy right now. and i am exercising 5 days a week. doing 30 day shred for 20 minutes every day and not getting the results i want. better overall fitness level, but the scale and tape measure aren't moving to my liking. i really need to invest in an HRM so i have a better idea on the cals. I know my BMR right now is about 1800. i think i figured to be on target, i'd need to find a way to eliminate another 7000 - 10,500 a week. I eat 1,000 - 1,200 cals a day. I give myself a little wiggle room, but try to be on the low end.
If you had advice on workouts (that i can do at home) it would be really appreciated!! I am able to get to the gym on the weekends, just not during the week.0 -
It's STRONGLY recommended that you don't go below 1200 calories as it can cause malnutrition. I'm on a mission to lose 75 pounds, so I know how you feel about wanting to lose 3-5 pounds a weak, but the only way to do this is in an unhealthy fashion.
I lost 5.4 pounds my first week, but I only expect 1-2 for my second week. If I lose more I'll be thrilled, but if not then I'm not disappointed. Aiming too high will result in disappointment and as a result failure.
Even if you're eating a 1200 calorie diet, it's recommended that you "eat what you sweat". What I mean is: calories taken in minus calories burned should still not go below 1200 calories.
This isn't based upon something I've read. I've seen a dietitian, trainer, and my sister was a fitness advisor for the armed forces. Also, I work in healthcare.
My secrets to success (which I have had in the past but unfortunate medications have caused a huge backstep, but I was able to lose 30 pounds in a little over 2 months) include:
- 1200-1400 calories per day
- 3-4 days per week of cardio workouts
- protein in the morning
- a cheat once a week (I choose to have mine on Saturday since it's my fave day of the week!)
- nothing to eat 3 hours before bed
- eat breakfast within 3 hours of waking up
- WATER!
- don't wait until you're starving to eat
- eat until you're satisfied, not full
And don't forget, many people experience a week where they plateau (often the second week). This is simply the body adjusting to your diet and your metabolism generally adjusts.0 -
i'm interested in trying to lose 5 lbs a week (give or take a pound or two). i have 110 to lose. if you've had any luck hitting this benchmark, i'd be curious what you are doing. i know, i didn't put it on over night (in fact, it took 6 years). but, i've been reading about rapid weight loss and it doesn't sound like it's the big deal they used to think it was. i find myself getting discouraged and then emotionally eating when the scale doesn't move like i think it should. i want to get rapid results.
i know there are no magic bullets. i'm looking for targets for calories in and time spent on exercise...and what kind you are doing.
my diet is pretty healthy right now. and i am exercising 5 days a week. doing 30 day shred for 20 minutes every day and not getting the results i want. better overall fitness level, but the scale and tape measure aren't moving to my liking. i really need to invest in an HRM so i have a better idea on the cals. I know my BMR right now is about 1800. i think i figured to be on target, i'd need to find a way to eliminate another 7000 - 10,500 a week. I eat 1,000 - 1,200 cals a day. I give myself a little wiggle room, but try to be on the low end.
If you had advice on workouts (that i can do at home) it would be really appreciated!! I am able to get to the gym on the weekends, just not during the week.
I think you are at the wrong place. Get in your car and drive to the nearest Dr. Bernstein diet clinic, that may be more up your ally. You will only find resistance here because the real MFPs are in it fot the long hard haul not the quick fix, MFP is not a diet, it's a lifestyle. If you have the "diet down packed" then why is your goal to lose 100 pounds?
I just think you aren't in the right mental state to be using this forum for weight loss but thats just my opinion.1 -
Lib, you clearly started a fire-storm with your questions. I admire you for asking. It's important that you're excited about losing and have set a big goal for yourself. Plain and simple 1-2 LBS per week is the target you should shoot for, and let MFP tell you how many cals to eat at this weight loss clip. To avoid failure, eat all of your exercise calories, and don't fret if you happen to go over a little on non exercise days.
Focus on the benefits, not the daily grind. Know that in 52 weeks you can safely lose 104LBS, set a date one year from today and start dreaming of the new you at 104Lbs less. Find a picture of you at this weight, paste it to your mirror at home and let that become your new hero! Or find a picture of someone who probably weighs this amount and let that person become your hero.
Running is a great way to burn calories. Start slow -- try walking one minute, then slowly jog for 4 minutes. Start with a half mile, then a mile, then two, then three. You'll soon build up to 5-6 miles a run and will be amazed at how many calories you'll burn and how much your energy and eating and sleeping will improve. By all means, get a quality HRM. There's no substitute for the truth and a quality HRM and watch (Polar or Garmin) will give this to you.1 -
bump0
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Food for thought...
When I first started this journey, I ate the NET 1200. Want to know what happened? I gained 10 pounds. Yeah, great idea.
At the moment, I am eating a total of 2400 calories (or try at least - its hard). I've lost about a pound a week. I have also started doing P90X and weight train with my boyfriend. My results in the "how I look" department are already making me incredibly happy. I expect to have to go jeans shopping next month.
Honestly, not eating enough has only caused me to have to lose AN ADDITION 10 pounds from what I needed to before. Ditch your scale. Pick up some weights, and for heaven sakes eat something...You want to look like you did when you were 19 and curvy? Well, your 1000 calorie diet will NOT sustain muscle (WILL NOT HAPPEN) - you will end up looking thin at some point with no muscle definition and probably sickly. Not attractive.0 -
"
Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.
Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.
Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.
Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!
Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!
Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.
Conclusion:
this is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from. "
That's all I got because I have no clue how to lose 3-5lbs a week.
Sorry, I had to quote this even though so many others have as well - it bears repeating. THANK YOU for posting it. I really needed to see it.0 -
I'm sure you have already heard it from everyone else but 1000-1200 is not enough, you need a bare minimum of 1200 to just work your body and that's without exercising. Everyone is different and needs different amounts and believe it or not you might need more to lose weight. My friend has just up her calories and is now losing weight. I found it hard to believe at first but trust me it works. Hope you can find something is works for you x0
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"i'm mostly looking for people who have had success attempting this rather than all the arguments against it."
If you are only looking for evidence that supports your plan of action, it's hard to believe that you are serious about loosing weight and getting healthy. Your concern should be to find the right program and try it......not pick a program and only listen to the "good" views. Sorry if that's mean, b!tchy, etc.... but it's the truth.
I would NOT try to loose 3 to 5 lbs a week. This might happen in the first two or three weeks (especially if you cut carbs, etc), but it is not healthy to try to maintain that kind of loss. At that rate you are going to more damage than good. Not only will you lose fat, you'll lose lean muscle. I understand that you want to lose weight and do it fast, but if you want to really change your lifestyle you have to do it slow and steady.1 -
Slow and steady...all the way. It will be worth it, this is about sustaining for LIFE, not a crash diet.
On the other hand you could eat 1000 cals and burn 1000 in cardio each day - that might work? :yawn:0 -
the bigger you are the more you can loose within a week. its said for 'normal' individuals its safe to loose between 1 - 2 lbs a week. im a certified weight loss and management specialist . providing your diet keeps all your essential vits etc then it should be fine seeing as your weigh is a little higher than the average person (i feel so horrid saying things like that sorry sorry sorry). however as your weight begins to drop you will see a natural steadying to your loss and as your weight normalises then you will have to reconsider your goals.... bu 3 - 5t is a doable and realistic target to begin your journey with!!!!!!!0
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Doing quick loss like that does many things for you. Not good at all, your setting yourself up for failure.. You could damage your thyroid, it affects your personality and many other problems. Not to mention, once you stop doing what your doing to lose an extreme 5 pounds a week, you will gain it back. Your body isn't getting any fuel. I'd be dropping dead eating that low.. I stopped losing weight for a week ate more and down 2 pounds. You need to eat!!! I'm no expert but I have lost a lot of weight. Good Luck with your journey! I'm on day 3 of level 2 of the 30 day shred and I have no idea how your surviving at all! lol Eat! Please don't be afraid to eat..
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Kapeluza!
Outstanding post. I think Mike should hire you.0 -
If you want some exercise to do at home to keep your body revving ....I reoimmend...dancing....I have Zumba and I have Just dance games....go to the fitness channel on cable and choose the dancing workouts....I was a size 16/18 and in almost 5 weeks I dropped to a size 14. eat smaller portions with the biggest calorie intake for lunch....he Biggest Loser meals and shakes really do work and keep you energized and feeling full. Don't get discouraged, I am an emotional eater and that too is my problem when i don't see the pounds move I eat or snack but instead of eating....I dance 15-30 minutes each night before bed.....and just to give you an idea...I live in Delaware, I work in DC....I commute by train...up at 2:30 am to work by 6:15am....home by 8:00pm...I eat a small portion of dinner (no beef) and work out at 9:00-9:30 in bed by 10:30pm and back up at 2:30am....if I can do that....then Ma'am....you can too...0
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I'm no expert, and it doesn't sound like you want any advice but people telling you to eat an unhealthy amount of calories, but here goes.
I did lose a LOT of weight--really fast. Here's how I did it--I ate 800 calories a day and ran 5 miles a day. I dropped 70 pounds in like 3 months.
I lost a lot of my hair, had loose skin, and basically developed an eating disorder because your body goes into starvation mode and you increasingly have to eat fewer calories to lose weight.
Then I gained ALL of it back, and A LOT MORE.
It is not a sustainable way of life. Sure, you might get to that goal really quickly, but you never learn proper eating habits in the process.
You can lose 100 pounds in a year SAFELY by working out and eating a normal amount of calories.
This is a really hard lesson that I had to learn, and it took me years of being overweight to come to terms with it. The only way to lose weight and keep it off is to learn how to eat healthfully and make exercise a part of life.2 -
Consistency is key and after being at this for quite a while I can tell you that you will not lose 5 lbs EVERY week. I eat close to 1600 calories a day and I ride about 10 miles a day commuting 2 and from work, that's it and I still have weeks where I can lose about 7 lbs.
Good luck, be honest with yourself and don't restrict your calories too much, that leads to binging and usually falling off the wagon, aiming for perfection is a sure fire way to failure. This is supposed to be about changing your lifestyle.0 -
"
Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.
Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.
Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.
Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!
Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!
Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.
Conclusion:
this is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from. "
That's all I got because I have no clue how to lose 3-5lbs a week.
Let me join the chorus of thank yous for posting this! I'm just starting out compared to a lot of people here, but it was still really helpful to read. My "phase 1" was far more successful than I had expected, but I have recently hit phase 2 and it is really discouraging to see the scale not move (or even go in the wrong direction), even though I'm doing the exact same thing I did when the weight dropped off last month. This gives me motivation to keep going and not give up like I have so many times before!0 -
WOW, thank you sooo much for posting this it will be of great help and motivation0
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THIS IS THE BEST POST ON MFP THAT I'VE EVER READ. THANK YOU!!!"
Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.
Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.
Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.
Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!
Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!
Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.
Conclusion:
this is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from. "
That's all I got because I have no clue how to lose 3-5lbs a week.0 -
Let's see, you want to induce an additional 10,500 calorie deficit per week that wold take:
17.5 hours vigorous cycling (avg 600 cal/hr) - or -
84 miles of running @125 cal/mile -or-
20 hrs on the stairmaster
sounds pretty outrageous doesn't it.
Add to that the fact that you probably wouldn't have the energy to get out of bed in the morning.
Try to set realistic, healthy sustainable goals.
One of the things I've noticed around here is that everyone seems to be fixated on what your scale says, shouldn't the real goal be improving your health? I'm sure you didn't put on the excess weight you're trying to shed overnight, why risk your health and well-being on a crash program that is doomed to failure from the outset.0 -
i do have the diet down and i eat healthy most of the time. i NEVER eat fast food. and i NEVER eat processed food. didn't do that even before i started this journey. i have read too much about food and where it comes from. i am also fortunate to live in a state where i can meet farmers and buy what little meat i do eat directly from them. only organic for my family. none of that factory farm crap. so diet wise - even though i emotionally eat, it's not like it's the drive thru at McD's. it's more like a homemade quesadilla with organic cheese and going overboard on the cheese.
the mental stuff isn't going to go away over night. i know that. i've heard all of these arguments before. but when i started to put on the freshman 15 when i was 19 or so, i started eating 1,000 cals a day and exercised 6 days a week. it worked for me and i had a rockin' body - and not ana-mia type either. just solid size 6 with great curves, etc. so say what you will about the cals, but i've done fine on that before and not had a problem. you'd be surprised how much food you can eat with a mostly plant based diet on 1,000 cals. i definitely don't feel hungry.
besides, there are people who practice CR as a lifestyle and has been shown to increase longevity. i'm mostly looking for people who have had success attempting this rather than all the arguments against it. i've done research too. i know the pros and cons. i just am curious what methods people have used to achieve these benchmarks.
What is CR?
Also, I am not trying to be a d!ck, but if something worked, then why would you be asking the question? I can tell you with all the people that I have worked with on this board (men, women, young and old), they all ran into issues with under eating. Every single one of them has needed additional calories to support weight loss. Several of them has killed their metabolism over the years (some even recovering from ED's).
In the end, it all comes down to lean muscle mass and metabolism. The more LBM you have, the better your immune system is, the better your insulin control is, the more effective your body works and the longer you live.
I have to agree. Why ask when you are already set on what you want to do? I think you will find more cons thans pro's on the calorie restriction. Anyone who has ever posted in these forums saying, "I am eating 1000 calories and the weight was coming off nicely! Now, I gained 15 pounds in a month! Help!" have turned to eating a healthy deficit of 10-20% under TDEE paired with fitness activity.Heck, i'm in the gym 15 hours a week, 9 of them supervised training, and i've been at a plateau for several months. But good luck to you.
15 hours a week?! I would take 12 hours off of your weekly gym time and you will probably see the plateau break. Or, I would ask to see another trainer. LOL.0 -
About 10 years ago I lost 5 lbs a week eating 1000 calories a day and exercising. This is before I had any education on how the body works and nutrition. The result was I lost about 30 lbs in a little over a month, hit a plateau, felt deprived and was hungry all the time, went back to eating more and gained it all back plus some.
I don't recommend it at all. You get a "high" from losing it so fast then it's like hitting a brick wall when your metabolism slows down and you stop losing. Then you figure why starve myself if I'm not going to lose.0 -
I'm new to MFP, but not to weight loss journeys. So what the heck, I will venture a response. Sounds like you may be at a plateau or near a plateau, so your body is used to what you are doing with it (i.e. food and exercise). I would try to vary your foods and exercise. If you usually eat lean chicken, turkey, shrimp as an example, try adding in a little lean beef on occasion. If you are eating fruit, try eating a lower carb or lower sugar option. If you usually eat veggies high in carbs (potatoes, carrots, peas), try switching up to broccoli, cauliflower, cabbage, as an example. I am sure you are aware there are all sorts of places sugar can lurk and it is not good for belly fat. Look up Jorge Cruise for belly fat buster information.
Try varying your exercises. Just do a complete different home program, adding in weights and resistance bands. Is jogging outside an option? A lot of diets I have read recently include a splurge day, or a splurge meal once a week, to eat anything you want to shock the system out of its comfort zone. Depending on your excercise level, if you are high intensity training, with only 1000 calories, your body may think it is starving and will hold on to its stored body fat....regardless of any mathematical equation people come up with. These are just suggestions, and I am sure you already know or have tried most of this. Hope something I said helps. Good luck!0
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