Ladies that are losing 2lbs/week, what is your secret?

Franceeclaycomb

really all you have to worry about is diet. make sure you are eating foods that are good for, have a vegetable a day it makes you feel like you are eating but your eating right, and a lot of cardio!!! running is awesome for weight lost well for me, remember not to push yourself to hard though, your muscles retain water after a hard workout, your muscles try to repair themselves with the water so people see weight gain... so yourself a break once in a while

Hernandeak11

-I work out 5-6 days a week for anywhere between 25-60 minutes (cardio, strength, the whole she-bang)
-No soda or fast food..but pretty much anything else is fair game, although I try to stay as clean as possible
-I EAT BACK MY EXERCISE CALS..I feel like absolute crap if i don't
-I try to drink as much water as possible, as close to 8 glasses I can a day
-I stay focused and patient, and give myself plenty of rest and me-time

Trail_Addict

i have a friend who lose about half a pound per day, that's at least 3 lbs a week. he did the HCG diet.

Starving yourself is no secret... and far from healthy. :indifferent:

MissJay75

I put my settings to 'lose 1 lb'. However I know that I must be burning more than MFP thinks I do, because I have been losing 2 pounds a week since I started 4 weeks ago. I fully expect this to slow down as my metabolism and body adjust. When that happens I will probably add a few hundred calories a day back in, and take the slower ride.

Currently I am working out 6 days a week burning apx 200 calories a workout. I do 3-4 days of 30DS and the other 2-3 days either cardio or fun stuff from "Your Shape Fitness". I am eating about 1450 calories, netting 1250. I am almost always within 100 calories of that. I drink at least 8 oz of water every day. I am often "over" on grams of fat and sodium and 'under' on protein. Working on getting better nutrition, but I can't change it all over night. Right now for me working out nearly every day is a HUGE change.

Beatlegirl66

I think overdoing it for 35 years so that I got to this point where I have to lose a lot of weight has something to do with the reason why I lose about 2 pounds a week.

What exactly am I doing? Eating about 1,600 calories a day. Doing Zumba five times a week (even then eating about 1,600 a day). Still eating fast food about once a week, but in much smaller amounts that I once did. Still eating at buffets once a month, but again eating a lot less. Whenever this no longer works for me, then I will make a different change in the routine. But for the past 10 weeks this has worked really well for me.

LeilaFace

I lost 2 lbs per week for about the first 10 weeks of my weightloss. All I did was set my MFP profile to 'lose 2 lbs per week' and then ate the calories it told me to eat. No starving, I like food so I ate all that was allotted to me. After the first 10 lbs I also made an effort to start being more active (cleaned my house more, walked on the treadmill, etc). At that point I also started eating my exercise calories. Then eventually I moved on to adding more exercise to my day. No special foods other than just trying to make slightly better choices than I used to. Still ate carbs. Still ate frozen meals. Still had cereal and other various 'crap', just in moderation and along with those other slightly healthier choices. The main thing was sticking to the MFP given calorie goal.

You Rock!!! That's what I'm doing... I don't like dieting so I'm eating what I want but either in smaller portions or I'm making better choices, that's it and and a lot of exercise but still. Thank you for sharing.

brookepenni

I've been losing at least 2 a week for 9 weeks. My secrets:

I eat when I'm hungry...I eat between 1250-1700 calories each day
I drink water
I eat what I want.
I sleep at least 8 hours a night
I work out.

really, it's no secret...
One thing to remember about the scale that people tend to forget: Your scale doesn't know it's "weigh in" day, neither does your body, so if you aren't losing today, just keep what you're doing, it will come off eventually.
Good Luck!

This. Ive been losing consistantly for the last 8 months - and even at the last 10 pounds, Ive still been dropping 1-2 (sometimes 3) pounds a week. Youre welcome to take a look at my diary. Ive also gone overseas or interstate on holidays 6 of these weeks too.

This is also my story from the forums back in January (Ive lost another 3kgs since then).
http://www.myfitnesspal.com/topics/show/459566-he-s-done-i-m-close-with-pics-45kgs-gone

I eat healthy nutrious food
I drink my water
I exercise 5 out of 7 days (and no I dont eat the calories back - but Im not saying that works for everyone)
I mix up cardio and strength
I weigh my food, have cut down my portions and alcohol intake
I dont participate in cheat days, however the odd special occasion usually puts me over.

I love my life.

tessaleary

Honestly, don't stress about the numbers on the scale. Someone else said this, but just keep doing what you're doing (so long as it's developing/maintaining healthful habits) and the numbers will slide off. Don't think of it as "what can I do to lose ___ by ___?" For me personally, I have to retrain my brain to eat/want/be satisfied with good food and lose the junk! "Diets" don't work, but implementing real changes in your life do.

For the "quick" fat burning you're asking about, though, one approach is a pseudo-ketogenic diet. I could easily eat 1200 calories or less worth of junk food and exercise daily, but it's the carbs and processed foods/sugars that get you. Stock up on low carb/high protein snacks such as almonds, low fat/fat free cheeses, greek yogurt with fruits (the fat content in the yogurt will keep you fuller longer), etc. Don't 100% deprive yourself all or nothing of what you want. Sometimes, this only delays a binge. Just be conscious of what you're eating and its nutritional value (carbs, fat, protein). Also, try not to go longer than 4 hours without eating! You'll find that you can eat a hell of a lot, so long as it's good food. And with things higher in carbs, go for whole grain/whole wheat... On my carb days trader joe's wild rice and sweet potatoes are a God send!

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/#axzz1mrOUrroZ

tracymarie2012

Bump..want to hear other success stories.

purpleipod

I've been losing about 2 pounds a week on average, I get 1300 calories a day and I eat whatever I want, just try to stay at 1300. I walk 3 days a week for at least 30 min. each time.

10051961

I lose 2-3 ibs per week. I exercise 1 hour pr day 6-7 days a week alternating cardio and weight training. I logmy food and eat 1500 calarie per day trying to balance my protein and carb....i am totally eating clean..the inches are just shredding. I have lost 26 lbs since Jan 1 and 74 in total with only 61 to go...

mrswinstead

Exact same things for me as yoouperh.

mamapuddin17

The ones that are losing 2 lbs a week are you eating your exercise calories back?

FitPatty738

I have been doing this for a little over 2 weeks - and my husband and I are both consistently losing. I log everything - even if I think it is not enough calories to worry about. I get 1200 calories a day - and then we work out 6 days a week. We walk 45 minutes to an hour a day so it gives me about 250 calories more to eat. I try to not leave any less than 50 calories...if you leave more your body will think it is starving and will store fat.

We eat a lot of lean meats, egg beaters, Aunt Millie's potato bread - its 35 calories a slice, green veges, Idahoian mashed potatoes, extra lean ground beef, and the best - snack size York Peppermint Patties for snack, along with cereal.

Eat all your calories - when you hit 10 lbs they will decrease....and try and work out! Hang in there and best of luck.

sharleengc

Even when I have it set at 2lbs a week and follow my calories VERY strictly, I only lose about 1.5-2 a week...it's not 2 every week. When I first started with a goal of 2lb a week, I was going to the gym daily but only did 20 mins on the elliptical machine (250-290 cals). I had one cheat day a week...that was pizza night!

But, when I did this, I would lose 1.5-2lb a week for a few weeks, then it'd be like 1lb a week so I'd switch it up a bit by doing like the bike at the gym for a day or two then going back and that would jump start me again.

I moved in August to the middle of nowhere (literally, its 25 miles for gas/groceries) so no gym. I have a treadmill but I hate running so I got out of the habit of going daily. I changed my thing to 1lb a week because I wasn't exercising as much.

Just today, I changed it back to 1200 a day with a goal of 2lbs a week. My husband left last week for work and I noticed that the last few days, I struggled to meet me 1370 (1lb a week goal) so I changed it back to 2lb a week and figured if I already wasn't eating, I should change it back and see how that goes.

It's not easy doing 2lb a week because for most of the women i've talked to, thats a 1200 calorie day...and it's tricky to meet if you don't plan well and don't exercise.

FitPatty738

yes - you definitely need to eat your exercise calories too or your body will think it is starving and store fat!

Jess11079

Ive been dieting since Jan. 11th - (Lost 23lbs) Weighing myself once a week (next weigh in tomorrow) - My weight loss varies week to week - with the lowest weight loss being 1.9 lbs. I eat roughly 1200 calories a day and workout between 5-6 days a week anywhere between 45 min to 1 1/2 hr.(although the first 3 weeks i worked out 7days a week).

I dont eat any pre made or proccessed foods. I make everything from scratch using tons of veggies and minimal oil and/or sauces. I only eat chicken, turkey and all fish...cut out the red meat...but thats mostly because it hits my stomach hard. For the first 3 weeks i cut out all breads, pasta and rice. Now i only allow myself whole wheat (low cal) breads or brown rice 3 days a week. Everything I buy is low fat/low cal and again, I bulk up on veggies. Only have fruit early in the day. Dont eat anything after 8pm. drink tons of water. Because my major problem was always junk food I make sure i have a variety of 100 - 140 cal snacks around the house. I allow myself one of these snacks every night as a "dessert". Whenever i go anywhere i make sure to pack some snacks as well as protein bars and protein shakes with me...so this way if im hungry i have no excuse to settle on McDonalds.

Ive been doing Zumba for wii but recently started going to the gym in the morning for a little over an hour and doing zumba for about a half hour after dinner. I rarely ever eat my calories back....but this is PERSONNEL CHOICE. I know there are many out there against not eating your calories back. But for me, this works.....I also always listen to my body....if im hungry then i eat something, If im feeling tired or have a lack of energy then i eat something. It doesnt matter to me if i go over my calories or eat my excercise calories back...the only thing i focus on is making sure my body feels good....so everyone has to do what works for their bodies.

I try to go to bed at the same time and wake up at the same time everyday...also giving myself 9 hours of sleep....eating my meals and doing my excercise at the same time everyday really helps my body get into a routine and not feel runned down.

I believe that losing weight is about more then just one thing....you really have to find that "thing" that just works for you. There really is no secret to losing weight every week...you simply have to find a routine that your body responds to.

ShannonMpls

I have lost an average of two pounds a week since I started.

I eat 1700-1900 calories a day (a 500 cal/day deficit from a lightly active TDEE). This is my first pound lost a week. I exercise 5-6 days a week (three hours strength, two hours cardio, one hour yoga). I don't "eat exercise calories" so this is my second pound a week. I eat primarily whole foods. I drink a lot of water and get enough sleep. I try to keep carbs under 150g/day, protein above 120g/day.

I take 2-3 days "off" a month and eat what I please without logging. I took more than a week off around Christmas. It hasn't affected my averages at all.

LaurasClimb

I lost 2 lbs per week for about the first 10 weeks of my weightloss. All I did was set my MFP profile to 'lose 2 lbs per week' and then ate the calories it told me to eat. No starving, I like food so I ate all that was allotted to me. After the first 10 lbs I also made an effort to start being more active (cleaned my house more, walked on the treadmill, etc). At that point I also started eating my exercise calories. Then eventually I moved on to adding more exercise to my day. No special foods other than just trying to make slightly better choices than I used to. Still ate carbs. Still ate frozen meals. Still had cereal and other various 'crap', just in moderation and along with those other slightly healthier choices. The main thing was sticking to the MFP given calorie goal.

^^^^^^^
This! Absolutely this!

Jenniferlynn212

1200 cals most days - go over 2 days/week, exercise 20 mins - 1 hr 3-4 days/week...I've lost 23 lbs since Jan 1...I try to get as much protein, fiber, & calcium as I can & I eat what I want

kschmi24

I usually lose about 2lbs a week, but I am 5'7" and 206.2 (started at 236.6). The lower my weight gets, the harder it is to maintain that 2lb average. I think if you were much smaller than me it would be much more difficult. That said, I still work about 5 days a week for at least 30 minutes each time. I jog 1 or 2 of those workouts, otherwise I walk or do Zumba. I eat between 1330 and 1600 per day, depending on how intense my workout was. I eat what I want, but in moderation, and generally it is pretty healthy. Fruit, vegetables, nuts, imitation meat stuffs, eggs, oatmeal, yogurt. . . but I also eat the weight watchers ice cream or jolly time 100 calorie popcorn bags. Its not all super healthy stuff, but I'm careful about it.

belinda_73

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items

kandy221

bump

peg120

add a zero to what you want to weigh.....125 would be 1250 calories/day.....and track every single day! i have been tracking for
280 days without missing one single day...and i lost 30 lbs in 23 weeks.....amazing.....it really works and it is a life style now....at goal since 11/10/11 and not having trouble maintaing because of myfitnesspal.

r3d13

Bump

ShannonMpls

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items

This diet would make me homicidal. I can't decide which "rule" I hate more, but I certainly violate the heck out of them.

slim422

The ones that are losing 2 lbs a week are you eating your exercise calories back?

Yes, always when I exercise. I've lost 22 lbs since Jan 9, one week I lost 1.6 and the other gained 2.0 but lost 4.4 the following week - every other week I've had a minimum of 2lbs lost. No secrets, it's already been posted and of all the things I'm doing I believe drinking water and avoiding processed foods are really working for me (my diary is open).

In the past 3 weeks I haven't been able to exercise and it hasn't made any difference in my pattern of weight loss.

I have about 40-50lbs to lose total so I suspect as I get closer to my goal weight the rate at which I lose will slow down.

The only other thing I have done is vary my calories/day but didn't start that until about week 5 where I will eat 1500 one day and 900 the next. I'm pretty sure my body cannot figure out what I'm doing but so far so good.

valwes04

I'm doing the 'bump' here so I can come back when I have bit of time to really read! Good job ladies on losing 2 lbs a week! So proud of you! Keep it up!

nursegnet

These are great tips!

robot_potato

Just wondering, those who are losing consistently, what are you doing? How many calories per day? How many/what type of workouts per week? What are you eating? What are you NOT eating?

My max is 1580, i don't eat less than 1350, and i try to eat close to my limit. I don't eat back my exercise calories, yet. I am still adjusting to eating enough calories in a healthy way. There is nothing that i don't eat, just everything in moderation.
For exercise, i do mostly strength. Currently, it's just squats, crunches and things like that with a medicine ball. When i get to the gym i will be dong more intense stuff. Just waiting on a new brace and doctor's approval. I do cardio too, just not the same thing over and over. I walk, run, bike ride, jump rope, climb stairs, a few times a week. Whatever i feel like really.
My diary is open, you can have a look for yourself if you like.