lost 10 lbs in a week !?

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  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Thanks. I weigh 154, 5'5", 33 years old. I don't exercise a lot, maybe do 90 mins walking a week and I work full time as a nurse so on my feet a lot

    At a minimum I would suggest 1600 calories a day if you do not follow 5:2. And it's quite possible you could need up to 1800 while trying to lose weight. If you want to follow 5:2, then you should do 2040 on 5 days and 2 days at 500. I would suggest setting macros to around 40% carbs, 35% protein and 25% fats. Keep in mind the more active you are, the more calories your body needs to help sustain your current muscle mass. I would suggest instead of adding more walking if you do resistance training instead (bands, weights, or just body weight). The RT will help increase the chances of maintain muscle.
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  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Oh ! I just thought that while on the 5;2 diet the 5 days calorie allowance was what mfp worked out for you ? Wow eating at least 1600 a day ?? my appetite has really gone down since I started 10 days ago so that will be a struggle ! It's hard enough getting to 1400. But when I log my food in people will think i'm over eating as it will say i've gone over my allowance ? can I adjust the settings on here to have my own calorie goal ? At least now I can now see how I've lost 10lbs haha

    If you do 5:2, you do not suppress calories. MFP and 5:2 can not coincide generally. You can't calorie suppress and then suppress even more on the 2 days. Unfortunately, too many people come in here after hearing this 5:2 that is going around the UK and then trying to combine the two programs. That program is designed for those who are NOT counting calorie. It uses the premise the average person eats a ton of calories in a week, so restricting calories 2 days a week will help create a deficit over a week's period to give you a 1-2 lb per week weight loss. If you did 5:2 and MFP combined, you would be eating 1142 calories a day.. does that sound healthy for an active woman?

    I wouldn't even worry about 5:2, there is no evidence that suggest it's any better for health or fat loss. Work on fueling yoru body to around 1600 calories. If you struggle to get calories, be smarter with your food decisions. Eating higher calorie foods will help. You can add a few handfuls of nuts, add avocado or cheese to foods, cook meat in EVOO, enjoy a protein shake (like muscle milk which is higher in calories) or a protein bar. It's not just about volume, it's just about calories. Heck, eat some ice cream if you want.

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