Losing 1lb a week's good but how can I lose 2 instead?

Celebi03

I'm dieting 1200 calories, I usually net 1100-1000 after my exercises, sometimes less if I'm not hungry. Thing is, I've been losing 1 pound a week and I think it's because of the diet BUT, however, I also do Tae Bo 3-4 days a week and I don't think it's helping me. I mean, I sweat a looooooot and feel sore the next day but it doesn't reflect on the scale. Any feedback on my diary would be great, any exercise you would like to recommend as well.


I only eat my exercise calories if I'm hungry, just barely

herblackwings39

Do you eat back your exercise calories?

auburnlady78

I'm losing any where from 1 to 3 pound's a week. What I do is after dinner I walk 2 miles if I'm real hungry I will grab a fruit and a bottle of water after my walk. But most of the time I just drink a bottle or two of water so I want have the calories on me when I go to bed, I hope this help's you in some way..

Good luck

saeede83

Funny thing is that I lost better on 1500 calorie limit than 1200. Make sure you fuel your body enough. Eating less calories may lower your metabolism and take your body to starving mode (where you can't lose much).

Francl27

You're not eating enough.

likitisplit

MFP isn't about trying to net the fewest possible number of calories. It's about learning to eat at a healthy level for your body - not too much and not too little.

sandy_gee

How tall are you, and how much are you looking to lose? I have 85 left to lose which means I HAVE the extra weight to be losing 2lbs a week, but if you only have say 20 to lose then you probably shouldn't aim for 2lbs a week.

RyanneRose

I had MFP set for a 2lb loss per week. It gave me 1300 calories. I lost about half a pound a week. I changed my goal to 1.5lb per week and it gave me 1500 calories...my first week with more calories, I lost two pounds...maybe you need to eat more.

Roll_Tide_Meg

You're not eating enough.

Yeah this! I bet you should be eating 1500 at least...what is your height?

Celebi03

How tall are you, and how much are you looking to lose? I have 85 left to lose which means I HAVE the extra weight to be losing 2lbs a week, but if you only have say 20 to lose then you probably shouldn't aim for 2lbs a week.

I am 5'5 and I weigh 185 and I'm looking to lose 40

cmcollins001

Don't be in such a hurry. Losing 1 lb a week is not a bad thing.

You probably could stand to eat a little more, especially with the amount of exercise you do. You have to feed the body and let it know it's going to get fuel.

But, if you don't get in a hurry and learn how to eat healthy portions at a reasonable deficit and exercise, then the weight will take care of itself.

Roll_Tide_Meg

Try this spreadsheet. It will tell you what you should be eating.


https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

janecarol61

I'm no expert, but it looks like you tend to be high on carbs and low on protein. Maybe try reversing that so you get a lot more protein and less carbs. Just a thought.

Dennys_Girl

Do you eat breakfast - snack - lunch - snack - dinner - snack? Drink lots of water?

janecarol61

I'm no expert, but it looks like you tend to be high on carbs and low on protein. Maybe try reversing that so you get a lot more protein and less carbs. Just a thought.

Especially with the amount of exercise you are getting.

Siege_Tank

Simple math equation.

Exercise + calorie cut = weight loss.

Add to either of the above, and you will see more weight drop off faster. But there are risks and downsides to each of them.

chasetwins

You're not eating enough.

Definitely this ^

I lose more eating 1565 per day than I did on 1200 or even 1300! I have been losing anywhere from 1.6 to 2.8 per week since I increased my calorie intake

Akimajuktuq

Unless you are over 200, it is unrealistic to expect to lose 2 pounds every week. Severely restricting calories is not healthy and will actually slow your weight loss. True story.

Why is your weight loss a race? Pick a lifestyle that is sustainable forever so that when you reach your goal you don't revert back to what caused you to get overweight in the first place.

I'm 5'6 182 and I'm not even losing a pound every week. So what? I'm eating the way I am going to eat for the rest of my life (but I might be able to eat more carbs from veggies once my metabolic issues have been resolved).

Edit: contrary to some of the advice here, there is more to weight loss than ONLY calories in and calories out. People have forgotten the endocrine system and how different foods affect hormones. Our body is a complex system, and while the law of thermodynamics certainly applies, it is very much an over-simplification to say it's only calories and energy expenditure that determine body weight.

cmcollins001

Simple math equation.

Exercise + calorie cut = weight loss.

Add to either of the above, and you will see more weight drop off faster. But there are risks and downsides to each of them.

While this is true, you can have too much of a calorie deficit to be healthy and it can adversely effect weight loss.

nannukka

Try this spreadsheet. It will tell you what you should be eating.


https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

This ^

I use this spreadsheet and I LOVE it!!! If it is "too scary", "too much math", "too overwhelming" - there is a simple way to get to the same place. Read the thread below and do the calculations. Once you get that number eat towards it. You might have to increase your calories by 200/week until you reach the number. In this system you DO NOT eat back the exercise calories. They are already figured out in there. It works. And weight will drop sometimes faster, sometimes slower. You just need to stick with it.

http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide

tenpoints4u

Looks like you need to reverse your carbs and proteins. Try keeping carbs to 20 per meal, and particularly sugar to 10 grams per meal, and increase your proteins to 30 per meal.

melaniecheeks

There's a lot of bananas in your diary! They are pretty high in carbs and sugar- I'd limit to one a day

SkinnyBubbaGaar

Try this spreadsheet. It will tell you what you should be eating.


https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

This ^

I use this spreadsheet and I LOVE it!!! If it is "too scary", "too much math", "too overwhelming" - there is a simple way to get to the same place. Read the thread below and do the calculations. Once you get that number eat towards it. You might have to increase your calories by 200/week until you reach the number. In this system you DO NOT eat back the exercise calories. They are already figured out in there. It works. And weight will drop sometimes faster, sometimes slower. You just need to stick with it.

http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide

Dang, that's a hella-good spreadsheet. Thanks for bringing it to my attention.

KellyMcNamee1979

I am the same 1200 a day and losing 1lb a week iv had a 3lb week and some 2lb. Iv lost 1st 3lb since mid August. I thought it would be a faster loss but people keep telling me im still losing and never put on. In reading these posts though i migt increase my calories.

TavistockToad

MFP isn't about trying to net the fewest possible number of calories. It's about learning to eat at a healthy level for your body - not too much and not too little.

this

If MFP has given you 1200 cals it is probably because you dont have that much weight to lose, or you have set it to lose 2lb per week.

weight loss and being healthy isnt a race to do it the quickest, its about learning how to have a healthy lifestyle, with some exercise and a few treats!