what is your average calorie intake & weekly loss?

ineedGod

Looks like I average about 2000 calories a day, and net about 1600. 49 years old, female, started 6 weeks ago at 170 pounds, have lost 7 pounds. Didn't mean to lose this fast, so in the past week have upped my calorie goal slightly and will try to net more like 1800 per day. Would prefer to lose half a pound to a pound a week, not over a pound.

I believe that's a good healthy weight loss rate at our age, I'm 48. You're under 2 lbs. From what I understand 2 lbs or less is healthy. Have you heard otherwise? Regardless, it will probably slow down anyway, as we usually lose more in the beginning due to water weight, and being at our heaviest, etc... What are you doing for exercise?

ineedGod

i average about 1000 calories a day burned

M-T-W-R-F - carido for an hour @ 810-830 cals/hr
T-R - additional 500 for Basketball

M-W-F i eat around 1800-2K Cals
T-R i add approx 200-300 additonal Cals

In almost 9 months i have lost 65lbs (im projecting it to be right around 70 lbs)

so i basically lose about 8lbs a month or 2lbs every week. Some of those weeks i have lost more and some i have lost less and still others i have gained.

thank you, that's encouraging, to see your fluctuation, and yet your overall success. The exercise is I'm sure one of your key factors.

majope

Looks like I average about 2000 calories a day, and net about 1600. 49 years old, female, started 6 weeks ago at 170 pounds, have lost 7 pounds. Didn't mean to lose this fast, so in the past week have upped my calorie goal slightly and will try to net more like 1800 per day. Would prefer to lose half a pound to a pound a week, not over a pound.

I believe that's a good healthy weight loss rate at our age, I'm 48. You're under 2 lbs. From what I understand 2 lbs or less is healthy. Have you heard otherwise? Regardless, it will probably slow down anyway, as we usually lose more in the beginning due to water weight, and being at our heaviest, etc... What are you doing for exercise?

I run 5-6 times a week for a total of 22-25 miles and take hour-long Pilates classes twice a week. The running is the main reason I prefer to lose slowly--I want to be able to fuel my training as well as I can. Also, at my age, I'm worried about my skin. The slower I lose weight, the more time my skin has to adjust--it's not as elastic as it was in my 20s! I figure I don't have any reason to hurry, so why not take the slow road and enjoy it more?

sleepytexan

2000 cals/day. 0 loss. I can stay the same anywhere from 1500 - 2500/day

cwolfman13

Gross intake is around 2,150 calories...net is around 1,890...lose 1/2 Lb to 1 Lb per week on average. I was losing 1 Lb per week consistently, but I think I'm slowing down with only 15 Lbs to go. I need to readjust my calcs since I've lost about 5 Lbs since my last adjustment. I'm also on a new medication that seems to have messed with my metabolism somewhat.

thank you, congrats on 15lbs to go....what is your total loss and what's worked best for you?

Lost 25 so far...should be around 40 when it's all said and done. What's worked for me is basically staying consistent. I weigh and measure everything I eat and I log it. I started out with a more aggressive approach (2 Lbs per week goal) but I only lasted about 1 week and was miserable. I knew I had to be in this for the long haul...I did this more for my health (really bad blood work) than my looks, etc. I knew I had to succeed or I was going to be in some major health trouble shortly. I dialed it back to 1 Lb per week and that has been sustainable for me for the past 5 months.

I changed a lot about my diet...because of my blood work I had to watch saturated fats, my refined sugar intake, carbs in general, and sodium. My previous diet was very high in sat fats and simple carbs. I get lots of lean protein now...most of my carbs come from veg and fruit...some grains but usually whole grains (except pasta and tortillas...I just can't do whole wheat/grain with either of those). In general I eat a lot more whole foods and less processed foods. I cook a lot (always have) and my meals are comprised primarily of whole food ingredients..though I do use canned items here and there on occasion for convenience.

I eat 5-6 times per day...don't know that that contributes directly to weight loss, but I feel better and my tank is always full and keeps me energized.

I have a public diary so have a gander if you like.

pineygirl

Average daily calorie intake 1560 (from 1300-1800 based on activity). Average TDEE 2030 (from 1800-2300 based on activity).

Weekly loss: 0.33lbs (sigh)

psuLemon

It depends what your goal is. Like I mentioned early, most women I know cut at 1700-2100 and maintain at 2200-2600. But if you want to gain muscle, you have to eat above your maintenance.

eat above maintenance with exercise (to gain muscle) correct?

Yep, eat a surplus and have a good weight training program. This will allow you to create an anabolic condition. Now fat increases will occur too so you will be required to do a cut phase post bulk.

auddii

1820 calories. Lost 8 lbs in January, 4 lbs this month, so somewhere between 1-1.5 lbs a week loss.

thanks, are you losing with exercise or no?

I do stronglifts 3 times a week, and cardio twice a week. The ONLY reason I do cardio is to eat more. I hate having to do it...

ineedGod

Looks like I average about 2000 calories a day, and net about 1600. 49 years old, female, started 6 weeks ago at 170 pounds, have lost 7 pounds. Didn't mean to lose this fast, so in the past week have upped my calorie goal slightly and will try to net more like 1800 per day. Would prefer to lose half a pound to a pound a week, not over a pound.

I believe that's a good healthy weight loss rate at our age, I'm 48. You're under 2 lbs. From what I understand 2 lbs or less is healthy. Have you heard otherwise? Regardless, it will probably slow down anyway, as we usually lose more in the beginning due to water weight, and being at our heaviest, etc... What are you doing for exercise?

I run 5-6 times a week for a total of 22-25 miles and take hour-long Pilates classes twice a week. The running is the main reason I prefer to lose slowly--I want to be able to fuel my training as well as I can. Also, at my age, I'm worried about my skin. The slower I lose weight, the more time my skin has to adjust--it's not as elastic as it was in my 20s! I figure I don't have any reason to hurry, so why not take the slow road and enjoy it more?

I hadn't thought about the loose skin aspect...food for thought. That's wonderful that you're able to run like that-so good for your heart! Thanks for the feedback.

ineedGod

1820 calories. Lost 8 lbs in January, 4 lbs this month, so somewhere between 1-1.5 lbs a week loss.

thanks, are you losing with exercise or no?

I do stronglifts 3 times a week, and cardio twice a week. The ONLY reason I do cardio is to eat more. I hate having to do it...

Don't know what stronglifts are but it sounds like you're working out. I look forward to implementing exercise too, especially for the health aspects, ie: blood pressure & cholesterol. Thanks for your feed back.

ineedGod

It depends what your goal is. Like I mentioned early, most women I know cut at 1700-2100 and maintain at 2200-2600. But if you want to gain muscle, you have to eat above your maintenance.

eat above maintenance with exercise (to gain muscle) correct?

Yep, eat a surplus and have a good weight training program. This will allow you to create an anabolic condition. Now fat increases will occur too so you will be required to do a cut phase post bulk.

thanks again, sounds like you know your stuff!

ineedGod

Average daily calorie intake 1560 (from 1300-1800 based on activity). Average TDEE 2030 (from 1800-2300 based on activity).

Weekly loss: 0.33lbs (sigh)

Well, it's going in the right direction. You have relatively little to lose (10 to 15 lbs.- per your profile) which is probably why it's slower then you'd like (sigh). Thanks for your feed back.

ineedGod

Gross intake is around 2,150 calories...net is around 1,890...lose 1/2 Lb to 1 Lb per week on average. I was losing 1 Lb per week consistently, but I think I'm slowing down with only 15 Lbs to go. I need to readjust my calcs since I've lost about 5 Lbs since my last adjustment. I'm also on a new medication that seems to have messed with my metabolism somewhat.

thank you, congrats on 15lbs to go....what is your total loss and what's worked best for you?
[/quote]

Lost 25 so far...should be around 40 when it's all said and done. What's worked for me is basically staying consistent. I weigh and measure everything I eat and I log it. I started out with a more aggressive approach (2 Lbs per week goal) but I only lasted about 1 week and was miserable. I knew I had to be in this for the long haul...I did this more for my health (really bad blood work) than my looks, etc. I knew I had to succeed or I was going to be in some major health trouble shortly. I dialed it back to 1 Lb per week and that has been sustainable for me for the past 5 months.

I changed a lot about my diet...because of my blood work I had to watch saturated fats, my refined sugar intake, carbs in general, and sodium. My previous diet was very high in sat fats and simple carbs. I get lots of lean protein now...most of my carbs come from veg and fruit...some grains but usually whole grains (except pasta and tortillas...I just can't do whole wheat/grain with either of those). In general I eat a lot more whole foods and less processed foods. I cook a lot (always have) and my meals are comprised primarily of whole food ingredients..though I do use canned items here and there on occasion for convenience.

I eat 5-6 times per day...don't know that that contributes directly to weight loss, but I feel better and my tank is always full and keeps me energized.

I have a public diary so have a gander if you like.
[/quote]

I gandered, our diaries are similar, in that I've made similar changes to improve health issues as well. I too am not crazy about the whole wheat versions of pasta or tortillas but I can force myself if I spruce it up w/ other stuff. I'm incorporating a lot of vegetables & fruits via juicing usually and eating what I want, but the healthier versions when possible. I'm trying to stay within my calorie range. It's a challenge. I too typically eat several times a day due to fluctuating blood sugar, but since eating more fruits & vegetables, I seem to be sustaining longer in between meals. I eat when I'm hungry though. Don't remember, did you say you exercise?

ineedGod

2000 cals/day. 0 loss. I can stay the same anywhere from 1500 - 2500/day

thanks, i checked out your profile and read the link to the article that you posted on there ...going to pass it on to a friend who might be interested.