How much should I aim to lose in 106 days?

actresskat
actresskat Posts: 120 Member
in Health and Weight Loss
Hi, I'm off on holiday in 106 days (15 1/2 weeks!) and I'd like some help setting a new target weight loss goal.

I'm 5"2 and 155 (11 stone 1). I previously lost 42.5 pounds in 5 months (approx 8.5 pounds a month) in my 'first weight loss sprint' working on 1,200-1,400 calories a day and about 3-4 sessions of running a week. I'll be doing the same, or similar, again.

Any ideas on what I should aim for 'sprint 2' - I'm after something a little realistic but mostly challenging as I do better with a tougher goal. Thanks for your help!

Replies

  • TwelveSticks
    TwelveSticks Posts: 288 Member
    As you get nearer your healthy weight, losing gets a little harder, so I woulnd't expect to keep up your 2lbs-per-week successes. However, a healthy 1 to 1.5lbs per week should be achievable if you keep up the good work as before and stay in the "Goldilocks zone" with regards to calorie intake (not too much but also not too little!). So I guess 20lbs would be a good target to aim for...25 if you really want to aim high?
  • actresskat
    actresskat Posts: 120 Member
    As you get nearer your healthy weight, losing gets a little harder, so I woulnd't expect to keep up your 2lbs-per-week successes. However, a healthy 1 to 1.5lbs per week should be achievable if you keep up the good work as before and stay in the "Goldilocks zone" with regards to calorie intake (not too much but also not too little!). So I guess 20lbs would be a good target to aim for...25 if you really want to aim high?

    Thanks - I was guessing 20-25 pounds might be a doable but challenging target. As for your 'goldilocks' zone - would you go 500 less than maintenance calories along with 500 calories of exercise? Or would that be too much?

    Congrats on the HUGE weight loss!!
  • TwelveSticks
    TwelveSticks Posts: 288 Member
    For what it's worth, my "formula for personal success" is:

    1. Get MFP to set a daily goal based on completely sedentary and 1-1.5 lbs per week required loss,
    2. Eat those calories, plus 2/3rds of all exercise calories (to allow for over-estimates),
    3. Cap daily calories at a maximum value which is at or near maintenance level, even if I've done loads of exercise.

    So, for example, MFP tells me to eat 1550 per day, and if it tells me I've done 600 cals of exercise, I eat 1550 + 400 = 1950. But I set a cap of 2000 (except on special, celebration-type days), so if it says I've burned 900 cals of exercise, the formula would give me 1550 + 600 = 2150, but I only eat 2000.
  • actresskat
    actresskat Posts: 120 Member
    For what it's worth, my "formula for personal success" is:

    1. Get MFP to set a daily goal based on completely sedentary and 1-1.5 lbs per week required loss,
    2. Eat those calories, plus 2/3rds of all exercise calories (to allow for over-estimates),
    3. Cap daily calories at a maximum value which is at or near maintenance level, even if I've done loads of exercise.

    So, for example, MFP tells me to eat 1550 per day, and if it tells me I've done 600 cals of exercise, I eat 1550 + 400 = 1950. But I set a cap of 2000 (except on special, celebration-type days), so if it says I've burned 900 cals of exercise, the formula would give me 1550 + 600 = 2150, but I only eat 2000.

    Thanks for sharing your formula. That seems like a good one! Yep, exercise machines ALWAYS overestimate calories so that seems like a good idea. I hope my heart rate monitor gets it somewhere near. I must admit I'm not a fan of eating back exercise calories although trying 2/3rd sounds like a decent idea!

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