Is 2lbs a week realistic?

BflSaberfan
BflSaberfan Posts: 1,272
in Health and Weight Loss
I'd like to lose 40 lbs. Is a 2lb a week goal realistic? I'm barely meeting 1lb a week. NOTE my profile picture was taken a year ago and I have gained 20lbs since so no I am not trying to lose 40lbs from that picture, lol I have a desk job but I do Insanity 3 days a week and go to the gym 3 days a week (I burn 250 calories on the elliptical, and I do about 25 minutes strength training). Even though that seems like a lot I dont feel like I'm burning that many calories, and I wouldn't consider myself "active" since I do sit a desk 8 hours a day.
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Replies

  • MG_Fit
    MG_Fit Posts: 1,143 Member
    It is a realistic goal ... are you working out and dieting?
  • sandobr1
    sandobr1 Posts: 319 Member
    I think it is realistic if you have more then 50 pounds to lose, inside of that 1 pound is more realistic. And of course it will not always be consistent, could be 1 one week 2 the next then none for a week. As I move along I am more focused on loss per month, then week.
  • BflSaberfan
    BflSaberfan Posts: 1,272
    Yes I am doing Insanity 3 days a week, and the gym 3 days a week (25 mins of cardio and 25 minutes of strength training). I am eating 1200 calories a day and eating some of my exercise calories back.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Not really. The 2 pounds a week is more for those that have more than 75 pounds to lose.

    With 40 pounds I would aim at 1 pound a week. Your weight loss will probably take a year.
  • sandobr1
    sandobr1 Posts: 319 Member
    Since you posted the magic number of 1200 I will warn you many will say that this amount is too low and yo will eventually/automatically stall or slow your weight loss progress.

    I had gotten down to the 1200's before the holidays (following MFP blindly) and was no longer satisfied with this amount and I was not doing near the amount of exercise you were and was not losing much at all, upped cals and started losing again. I did a time at "maintenance" and some adjusting along the way but simply eating less and exercising more will not always yield more weight loss. Like I said others will probably be along to offer more insight. Good luck! I too would love to lose 2 pounds a week as I did in the beginning but realistically it will not happen for me, so I am hoping slowly will allow for a greater chance of keeping it off.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    With only 40lbs to lose, starting off at no more than 1.5lbs per week is best... better yet, 1lb per week.

    1200 calories will most likely be far too low for you in terms of intake. I would suggest researching BMR and TDEE to find out what yours is and base you calories from a cut from TDEE (20%). Not eating enough will increase the amount of muscle mass you will lose along the way.

    As you lose, you also need to lower your deficit.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    Yes I am doing Insanity 3 days a week, and the gym 3 days a week (25 mins of cardio and 25 minutes of strength training). I am eating 1200 calories a day and eating some of my exercise calories back.

    With that level of exercise you need to be consuming a lot more than 1200 calories.
  • Summer_Lunatic
    Summer_Lunatic Posts: 543 Member
    Yes I am doing Insanity 3 days a week, and the gym 3 days a week (25 mins of cardio and 25 minutes of strength training). I am eating 1200 calories a day and eating some of my exercise calories back.

    With that level of exercise you need to be consuming a lot more than 1200 calories.



    ^^ This
  • BflSaberfan
    BflSaberfan Posts: 1,272
    I'm only 5'2 so I kind of feel like I have to micromanage my calorie intake. Also I am literally sitting a desk the rest of the day so I dont feel like I'm active person at all.
  • Factory_Reset
    Factory_Reset Posts: 1,651 Member
    Not really. Drop it to 1lb a week and eat more than 1200 calories. When you're working out like you are, your body needs more fuel.
  • Faye_Anderson
    Faye_Anderson Posts: 1,495 Member
    There is a reason why "lose 1lb per week" has recommended beside it, most people try to lose too quickly, it's not a race, I have my calorie goal set to "lose 0.5lb per week" (I have around 40lb left to lose) and I consistently lose 1-2lb per week
  • adamalle
    adamalle Posts: 88 Member
    You'll probably see more of a loss following this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • JenRun1
    JenRun1 Posts: 212
    Maybe at first but then it will be hard too maintain a 2lb a week loss. I agree, try to eat more than 1200 calories (this is coming from a post 1200 calorie eatter)
  • Natihilator
    Natihilator Posts: 1,778 Member
    Realistic, yes. But you shouldn't expect it. Our bodies don't run by guidelines, so don't get discouraged or consume a lot less food to try and lose quicker.
  • skylark94
    skylark94 Posts: 2,036 Member
    It took me a year to lose 40 pounds. The fewer pounds you have to lose, the longer it will take to lose them.

    Eat more (take a look at the "road map" posted above), and don't attempt to over do the exercise. You'll sabotage yourself.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Looking at your picture I have no idea how you can want to lose 40 pounds.
  • jynxxxed
    jynxxxed Posts: 1,010 Member
    It can be. I was losing that easily a few months ago, nowadays I lose around 5 lbs per month which I'm happy with. As you near your goal, things can slow down.

    Some weeks I lose nothing, others I'll lose 2lbs. As long as you're moving in the right direction then you shouldn't really concern yourself with the rate of speed.
  • BflSaberfan
    BflSaberfan Posts: 1,272
    Looking at your picture I have no idea how you can want to lose 40 pounds.

    Sorry that picture was taken a year ago I have since put on 20lbs.
  • hearthyojoo
    hearthyojoo Posts: 4
    Don't get discouraged because you're not losing the 2lbs per week, or even anything. Sometimes you may not lose weight, but you may see some NSV.
    Good luck :)
  • BflSaberfan
    BflSaberfan Posts: 1,272
    Okay I updated my MFP goal to 1 lb a week and got this - net calories goal 1240. Calories burned goal 1580/week. I dont think I'm burning even close to that!
  • lbesaw
    lbesaw Posts: 267 Member
    Yes---in fact I am still on the 1 pound per week program...but with my calories and my exercise program on track I've been dropping 2 per week for the last 5 weeks. Bonus!! I haven't changed a thing.
  • 1ConcreteGirl
    1ConcreteGirl Posts: 3,677 Member
    The more that you have to lose, the quicker you can lose.

    That said, with 40 to lose, don't try to lose too quickly or you will be losing lean body mass as you lose weight. Lean body mass is what makes you look "toned" when the weight comes off, so you want to preserve as much of that as possible.

    Aim to lose about at most 1.5 lbs per week. Once you hit 20 lbs to lose, drop back to 1 lb per week, and then for the last 10 try for .5 lbs per week. Slow and steady wins this race.

    To preserve lean body mass at a deficit, lift heavy weights, eat 1g protein per pound of LBM, and don't try to lose weight too quickly.

    Figure out how many calories you need for your height here: http://scoobysworkshop.com/accurate-calorie-calculator/

    MFP often recommends too few calories and too little protein. You can manually adjust these setting for yourself
  • jynxxxed
    jynxxxed Posts: 1,010 Member
    Okay I updated my MFP goal to 1 lb a week and got this - net calories goal 1240. Calories burned goal 1580/week. I dont think I'm burning even close to that!
    Start out with what you feel comfortable with, don't overwork yourself and do too much too quickly.
    Set smaller fitness goals like "do 10 push ups" or "plank for 30 seconds" and proceed from there. Setting insane calorie goals immediately can do some serious damage to your body and potentially cause you to just want to give up.
  • getup25
    getup25 Posts: 119 Member
    I'm eating 1200 calories on average, some days higher, some lower. I do watch my carbs though and eat very clean. I will eat carbs in greek yogurt, veggies, fruits and nuts. I have about 15 more lbs to go to be at the high weight for my height and I'm losing on average 1.8 lbs a week. I do pilates two days a week and try to walk the others. Some days I eat back my exercise calories, some days I'm just not hungry. I have a feeling though that the 1.8 average is going to drop soon.
  • DavPul
    DavPul Posts: 61,406 Member
    2 lbs is a more realistic goal for people with more to lose than you do. as a general rule, the closer you get to goal the less you'll lose per week. 1 lb is perfectly fine for you and more sustainable in the long run. as you get even closer to goal weight, 1/2 lb per week might be wait you're looking at and that's fine too.
  • popsicklestar
    popsicklestar Posts: 166 Member
    Yes, especially if you are working out consistently. My goal was only to lose 25 lbs, and I have lost 12.5 lbs in exactly 6 weeks. For the first month, I did a cleanse diet. I cut out sugar, artificial sugar, red meat, dairy, soy, gluten, processed foods, high-glycemic fruit, alcohol and coffee, and limited carb and healthy fat servings. I started using MFP a few weeks ago. Now, I still try to eat primarily healthy, but I allow myself to dine out and have treats and drink occasionally. I just watch my calorie intake. My calories are set to 1200 and I always eat back my workout calories. I go over if I'm hungry because I know I can eat a little more and still lose weight. I just eat something around 200 or 300 calories. I don't feel starving yourself is ever healthy. If you're hungry, eat. I workout 3 or 4 days a week (high-intensity interval training and pilates) and I walk a lot.:smile:
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I think it's realistic but don't expect it. I aim for a 2lb loss per week (only 20lbs goal) but know that I may only average 1.5lbs per week. I eat atleast 1670 cals a day (more on workout days) and have averaged close to 2lbs most weeks where my cycle hasn't interfered.

    You can do it, just be prepared for the times where you may lose less or none at all. I would recommend upping cals from 1200, especially on workout days so that weight loss is continuous..
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    NO
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    It hasn't turned out to be realistic for me so far. In 4 years, I've lost 22 pounds. Since I joined MFP, I've gained/lost the same 3 pounds, pretty much.

    But I've got far from a perfect, consistent routine, and it only takes me an afternoon/evening to completely undo a week of weight loss (we're talking maybe a measly half pound here).

    I've been on 1200, 1320, and now 1500 calories with the same result. Now I'm focusing on increasing the exercise part of the equation.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    2 Lbs per week was too aggressive and restrictive for me. I'm in this for the long haul...no need to be that restrictive IMHO. I've found 1 Lb per week (~500 calories per day) deficit is much more manageable. I thought I was going to kill someone when I was trying to do 2 Lbs per week. I had 40 to lose as well and I'm working on my last 15 and I've been on 1 Lb per week loss. Once I get within 10 Lbs I will go to 1/2 Lb per week goal.

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