Losing 2 pounds weekly

vikkiitoria

I have found out that to lose 2 pounds weekly I need to create a calorie deficit of 1000. I thought it was as simple as eating 500 calories less than usual, (1200 for me) and burning another 500 however this would be netting 700 calories. how do I create a 1000 calorie deficit then?

I'm 18 I weight 165 and I'm 5'8

nwarguy

Are you talking specifically about myfitnesspal? It automatically calculates that for you as you enter your exercises. For instance... I am to net 1200 a day. As soon as I enter that I exercised and burnt off 300 calories... I am allowed 1500 per the day. So, if you ate 1200, then entered that you burned 500... you only netted 700 and still need to eat 500.

BeachIron

Please step back, realize that you want to take things slowly and adjust to a 1 pound loss per week. If you take your time and do it slowly, then you're more likely to stick with it for the long run, and create some good habits that you can carry through for life.

vikkiitoria

So if I am netting 1200, is that still creating a 1000 calorie deficit and will that be enough to burn 1.5-2 pounds weekly?

vikkiitoria

But I thought 2 pounds weekly was doable and healthy?

nwarguy

Yes, b/c according to whatever information you entered, myfitnesspal put you at needing 2200 calories to stay at your current weight. So if you were to do absolutely nothing but ingest 1200 calories properly, it'll be 1-2 pounds per week. So when you start to exercise... you need to replace what you lost during exercise to make up 1200.

shadow2soul

But I thought 2 pounds weekly was doable and healthy?

When you don't have a lot to lose weight comes off at a much slower rate.
If you click the "My Home" tab
Then click "Goal" at the top in white
You will pull up a page that tells you how much of a deficit you're at and your projected weight loss. Meaning that if you net your goal, you will still have that deficit.

BeachIron

For your weight, it's going to be pretty difficult without dipping down to about 1000 calorie net. That's very likely to leave you feeling hungry and deprived.

nwarguy

And I completely agree with BeachIron. Vikk.. you and are about the same height and almost the same weight and it looks like our goals are similar. I'm at 1200 as well, projected to lose 1.9 per week. I just started myfitness pal but have been strict on my caloric intake for about two weeks... high protein and low carb but still getting my calories and it is brutal. I am hungry non-stop.

vikkiitoria

Wow that really seemed to clear things up. I've been doing
It all wrong! However I don't find 1200 calories a day all that, so whats the point of excercising and eating back all the calories when I could just be eating 1200 cal?

rachel4304

Wow that really seemed to clear things up. I've been doing
It all wrong! However I don't find 1200 calories a day all that, so whats the point of excercising and eating back all the calories when I could just be eating 1200 cal?

Cardio ---> heart health
Weight lifting --> preserving lean body mass

A lot of people really struggle on 1200 a day so they exercise to eat more.

vikkiitoria

That makes sense. In my 'goals' though it
says that with a goal of 1200 cals per day I have a daily calorie deficit of 980 and should have a weekly loss of 2 pounds. If I do it correctly this time do you think it will work out this way?

BeachIron

Honestly? No. Because I think you're being too ambitious. Ouch, right? Please don't take it that way. I'm not knocking you and I'm not trying to make you feel bad. I do just think that you should take baby steps and work to change slowly. Drop your calories by 500 and see if you lose weight over the course of the next month. Be very careful to weigh and measure your food, and to start a reasonable exercise program.

vikkiitoria

I didn't take it the wrong way, I just needed some honesty and I finally got it! Thanks so much :flowerforyou: