Fast vs slow weight loss
Shannon_PAC
Posts: 24
I have been overweight my entire life. I am a 35 year old woman with about 140 pounds to lose. I am 5'4" and my highest weight was 380. I got down to 250 and then started PA school (the roughest 2 years of my life). I gained 20 pounds, but then also had my second baby. Then I gained another 20 pounds. I am up to about 300 again. I will need major skin surgery once I lose this weight.
I see a personal trainer 2 days per week and I really like him. He really challenges me with my workouts. But he is pushing me to eat about 1200 calories a day for the fastest weight loss. I just don't feel comfortable with this. I know I can make my own decisions. But at the same time, I just don't get it. Diets have never worked for me, or the vast majority of people out there. So I guess my biggest issue I have is pushing to go so fast vs just losing 1-2 pounds a week. In a year, I'd be down probably 50 pounds and in much better shape than I am now. I don't get the hurry knowing that metabolically, you'd be worse off if you starved to lose that much weight.
I guess I'm posting this in this section because we're all "getting started" again and I feel like maybe some of us have "been there, done that" with regard to quick weight loss. I just can't do it again. MFP gives me over 1800 calories per day to eat to lose 2 pounds per week and, although it feels like a lot of food for a "diet," I feel like I'm going to stick to it for a couple months and see where it gets me.
Is there anyone else out there okay with losing slowly this time around? Of course, fast would be great. But I am so much more interested in getting stronger and healthier, not just becoming a smaller fat person.
I also wanted to say good luck to all those starting out again. I have already started before the new year, but I know some of you may be waiting until Jan 1. Either way, good luck!
Shannon
I see a personal trainer 2 days per week and I really like him. He really challenges me with my workouts. But he is pushing me to eat about 1200 calories a day for the fastest weight loss. I just don't feel comfortable with this. I know I can make my own decisions. But at the same time, I just don't get it. Diets have never worked for me, or the vast majority of people out there. So I guess my biggest issue I have is pushing to go so fast vs just losing 1-2 pounds a week. In a year, I'd be down probably 50 pounds and in much better shape than I am now. I don't get the hurry knowing that metabolically, you'd be worse off if you starved to lose that much weight.
I guess I'm posting this in this section because we're all "getting started" again and I feel like maybe some of us have "been there, done that" with regard to quick weight loss. I just can't do it again. MFP gives me over 1800 calories per day to eat to lose 2 pounds per week and, although it feels like a lot of food for a "diet," I feel like I'm going to stick to it for a couple months and see where it gets me.
Is there anyone else out there okay with losing slowly this time around? Of course, fast would be great. But I am so much more interested in getting stronger and healthier, not just becoming a smaller fat person.
I also wanted to say good luck to all those starting out again. I have already started before the new year, but I know some of you may be waiting until Jan 1. Either way, good luck!
Shannon
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Replies
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I personally think you should go the slower route as you want it to stick long term/and or lifelong.
It sounds like to me you know what you are talking about, what you want, so just assert yourself and remember he works for you not the other way around.0 -
2 pounds/week is generally considered the fastest safe weight loss. Although 1200 is generally seen as the minimum number of calories for a woman, if you'll lose 2 pounds/week at 1800 calories/day, following MFP's goal seems like a better idea. Trainers have some nutrition and diet knowledge, but at 1200 calories, you'd be at a 1600-calorie/day deficit, which may be dangerous if you're not doing this under a doctor's supervision. If you're comfortable with 1800 cals/day and you don't need to lose weight immediately for some pressing health issue, go with MFP's 2 lb/week loss calorie budget.0
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Unfortunately there is no evidence that "slow and sure" leads to better results in maintenance than "quick and dirty".0
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I vote for slow.
I started with my trainer in February. I originally ate 1300-1500 calories a day. Mid-summer I had to bump up to 1500-1700 calories a day. Now I eat 1600-1800 calories a day. I'm not losing super fast but I've been pretty consistent. Losing slower increases your chances of keeping the weight off, and if MFP blogs are to be believed it also minimizes the amount of loose skin you'll have in the end (in conjunction with strength training & getting lots of water).0 -
Slow and steady wins the race. The Tortoise taught us that a long time ago and it works in all aspects of like. Except NASCAR maybe. LOL0
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You are on the right path!! I decided pretty quickly that low calorie diets would only set me up for failure which is what I really don't want. I researched tdee and BMR and decided to eat In the middle to give me an average loss of 1 to 2 pounds per week. I really want the changes I make to be life long ones and for me as long as I am loosing I don't care how long it takes me to reach my goal!! The trainer should be pushing a more healthy sustainable weight loss plan. Keep doing what you are doing and you should see results!!0
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Unfortunately there is no evidence that "slow and sure" leads to better results in maintenance than "quick and dirty".
He's right. Everyone "knows" that slow and steady gives you good habits and a sustainable lifestyle.
But studies have consistently failed to show that this is actually true in any way.
Some studies have even shown that starting out faster may be better.0 -
I started this year at 294lbs. I've had a daily calorie goal of between 1800 - 2000 calories for pretty much the entire year. In fact back at the start of the year, it was more like 2200 - 2400. I've trained hard at the gym as well. I now weigh 213lbs. So 81lbs lost this year.
PTs really aren't the best source of nutritional guidance, I'd go with what you're comfortable with, so long as you're losing at a rate you're happy with. Do your research of course, which you sound like you've done. There's no need to eat 1200 calories per day, IMO.0 -
Unfortunately there is no evidence that "slow and sure" leads to better results in maintenance than "quick and dirty".
You're right. And i totally think it depends on the person. My brother and his wife lost quickly. 130 pounds for him and 85 pounds for her. And they're maintained for 2.5 years thus far.
I just think some people aren't programmed that way. I will admit to some emotional issues with food and a pretty terrible childhood. I am honestly not sure how much plays into it, but I do believe that I have a hard time releasing the weight because some of it is emotional to me. I do work with a therapist who is helping me with this. But until I started working with her, I had a really hard time losing at all. Without sounding too much into woo-woo science, I just realized this is a spiritual journey for me. The four pillars of my journey are emotional, mental, physical, and spiritual. I have a lot to work on, but realized that physically, I was such a mess that it was pulling down every other part of my self-improvement. Now I have a working plan for my physical journey (meal plan, exercise) and am making sure to also focus on all the other areas of my life that need attention. And I feel like it is something that I can do. Yet if you throw a 1200 calorie diet at me, it makes me want to run the other way. I have done that before and it was miserable.
Anyway, thanks for your feedback!0 -
I started this year at 294lbs. I've had a daily calorie goal of between 1800 - 2000 calories for pretty much the entire year. In fact back at the start of the year, it was more like 2200 - 2400. I've trained hard at the gym as well. I now weigh 213lbs. So 81lbs lost this year.
PTs really aren't the best source of nutritional guidance, I'd go with what you're comfortable with, so long as you're losing at a rate you're happy with. Do your research of course, which you sound like you've done. There's no need to eat 1200 calories per day, IMO.
Wowwww! This is amazing! You are such an inspiration!0 -
i like how the healthy 2 pounds a week is now considered slow :laugh:
one of the main reasons to do it the recommended way is that you have longer time to a) learn better eating habits than the ones that made you fat b)it gives you more time to work out whatever emotional/mental/spiritual reasons you chose to be overweight and stay that way.
the reason people regain the weight is that they dont fix BOTH those issues. yeah they may learn better eating habits bt if hey dont fix whatever underlying issues enabled being overweight then they will regain the weight.0 -
Good for you getting therapy. Behavioral therapy has been shown to materially enhance maintenance outcomes.
I should note that, in hindsight, 2 lbs a week is really pretty quick (104 lbs a year). And since the awesomeness starts immediately - it is probably ”fast enough” for most people.0 -
i like how the healthy 2 pounds a week is now considered slow :laugh:
one of the main reasons to do it the recommended way is that you have longer time to a) learn better eating habits than the ones that made you fat b)it gives you more time to work out whatever emotional/mental/spiritual reasons you chose to be overweight and stay that way.
the reason people regain the weight is that they dont fix BOTH those issues. yeah they may learn better eating habits bt if hey dont fix whatever underlying issues enabled being overweight then they will regain the weight.
That's what The Biggest Loser phenomenon did to us, lol.
That is exactly my point. I know my trainer has the best intentions. But, for me, I am someone who has a lot of trauma I'd guess you'd say. I was always the "smart fat girl." I know now that that identity wasn't fair, but I let it be what defined me because at least one part of my life felt safe and comfortable. Don't get me wrong. this "identity" has actually served me well. I graduated with my Masters in Physician Assistant Studies last year, with one kid when I started the program and another during the program! I have ambition and smarts...I just have to learn to apply it to my weight once I start peeling off why I haven't allowed myself to lose weight in the past. The thought of being even "overweight" not obese is scary to me.
For me, a goal of 1-2 pounds per week is ideal. I think the trainer just sees someone who could benefit from significant weight loss in every area of my life. Yes, a 100 pounds loss in 6 months would be great, but it's not something I'm even considering. I have a lot of other stressors in my life like working full-time, having 2 young kids, and I'm at a crossroads in my marriage. I want to get strong for me and my kids. I told my daughter that I'm sorry that when I exercise, I take time away from her, but that I love her very much and I'll be a much more fun mommy in the summer. She lit up and understood what I was saying. No more sitting on the sidelines of life is essentially what I was getting at.0 -
i like how the healthy 2 pounds a week is now considered slow :laugh:
one of the main reasons to do it the recommended way is that you have longer time to a) learn better eating habits than the ones that made you fat b)it gives you more time to work out whatever emotional/mental/spiritual reasons you chose to be overweight and stay that way.
the reason people regain the weight is that they dont fix BOTH those issues. yeah they may learn better eating habits bt if hey dont fix whatever underlying issues enabled being overweight then they will regain the weight.
That's what The Biggest Loser phenomenon did to us, lol.
That is exactly my point. I know my trainer has the best intentions. But, for me, I am someone who has a lot of trauma I'd guess you'd say. I was always the "smart fat girl." I know now that that identity wasn't fair, but I let it be what defined me because at least one part of my life felt safe and comfortable. Don't get me wrong. this "identity" has actually served me well. I graduated with my Masters in Physician Assistant Studies last year, with one kid when I started the program and another during the program! I have ambition and smarts...I just have to learn to apply it to my weight once I start peeling off why I haven't allowed myself to lose weight in the past. The thought of being even "overweight" not obese is scary to me.
nothing wrong with that, crutches and security blankets serve a purpose but i guess the problems start when we keep those things even though the original reason is gone.
for instance i got overweight because i didnt feel safe when i was thinner. i was also a different person then and had a tough time expressing myself and standing up for myself without going into crazy shoot first ask questions later mode. now i have better self-expression, i've taken self-defense classes and my environment is safer. so maybe 15-20 years ago becoming bigger was a necessity, but now it's no longer needed.0 -
Slow and steady works for me because I need to feel like I am still living and enjoying life while losing. If I feel like I'm being punished or deprived... I have issues. I like being able to take a break or take vacation and take some time off and then if I get in a rocking groove, be able to just ride it out. I like still eating the things I love 'that aren't super healthy' with the things that I love that are 'good for me'. I like moderation, balance, and enjoying the journey as much as the destination. And so far, so good. I've lost 45 to 50 and kept it off and am now working on my next 30. Research may not show it, but from everyone I've ever known who did it fast vs. did it slow... well, the slow people are still healthy and even if they go up, they just make some tweaks and they are back down. No panic, no stress. Just a few tweaks and down. Not so much the other way. Just what works for me. A prime example is look at all of those folks on BL. MOST of them have gained their weight back. That's scary to me to go through what they did only to go right back to it. Scary and frankly, unhealthy and unrealistic. They can lose their 14lbs. in a week and I'll take my 1 +/- and be good. Because when it comes down to it, I'm going to end this year lighter than last and lighter than the year before and lighter than the year before that. THAT is what matters to me. So, if you feel good and feel happy with your progress, I say DO IT!0
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i like how the healthy 2 pounds a week is now considered slow :laugh:
one of the main reasons to do it the recommended way is that you have longer time to a) learn better eating habits than the ones that made you fat b)it gives you more time to work out whatever emotional/mental/spiritual reasons you chose to be overweight and stay that way.
the reason people regain the weight is that they dont fix BOTH those issues. yeah they may learn better eating habits bt if hey dont fix whatever underlying issues enabled being overweight then they will regain the weight.
That's what The Biggest Loser phenomenon did to us, lol.
That is exactly my point. I know my trainer has the best intentions. But, for me, I am someone who has a lot of trauma I'd guess you'd say. I was always the "smart fat girl." I know now that that identity wasn't fair, but I let it be what defined me because at least one part of my life felt safe and comfortable. Don't get me wrong. this "identity" has actually served me well. I graduated with my Masters in Physician Assistant Studies last year, with one kid when I started the program and another during the program! I have ambition and smarts...I just have to learn to apply it to my weight once I start peeling off why I haven't allowed myself to lose weight in the past. The thought of being even "overweight" not obese is scary to me.
nothing wrong with that, crutches and security blankets serve a purpose but i guess the problems start when we keep those things even though the original reason is gone.
for instance i got overweight because i didnt feel safe when i was thinner. i was also a different person then and had a tough time expressing myself and standing up for myself without going into crazy shoot first ask questions later mode. now i have better self-expression, i've taken self-defense classes and my environment is safer. so maybe 15-20 years ago becoming bigger was a necessity, but now it's no longer needed.
Wow, thanks for sharing. I think that element of not feeling safe makes sense as to why weight stays on. But I like the idea of self-defense classes. I am using something in the same realm in the form of meditation to calm and allay my anxieties. I have realized much of my anxiety has gotten out of hand about things that aren't even relevant before. They were definitely relevant in the past, having lived with 2 people with bipolar disorder, but I no longer need to walk on eggshells or get worked up about the things I do. So those fears live on in our lives, even when we don't want them to...until we decide to recognize them and do something about it.0 -
Slow and steady works for me because I need to feel like I am still living and enjoying life while losing. If I feel like I'm being punished or deprived... I have issues. I like being able to take a break or take vacation and take some time off and then if I get in a rocking groove, be able to just ride it out. I like still eating the things I love 'that aren't super healthy' with the things that I love that are 'good for me'. I like moderation, balance, and enjoying the journey as much as the destination. And so far, so good. I've lost 45 to 50 and kept it off and am now working on my next 30. Research may not show it, but from everyone I've ever known who did it fast vs. did it slow... well, the slow people are still healthy and even if they go up, they just make some tweaks and they are back down. No panic, no stress. Just a few tweaks and down. Not so much the other way. Just what works for me. A prime example is look at all of those folks on BL. MOST of them have gained their weight back. That's scary to me to go through what they did only to go right back to it. Scary and frankly, unhealthy and unrealistic. They can lose their 14lbs. in a week and I'll take my 1 +/- and be good. Because when it comes down to it, I'm going to end this year lighter than last and lighter than the year before and lighter than the year before that. THAT is what matters to me. So, if you feel good and feel happy with your progress, I say DO IT!
Thank you for your encouragement! And I totally agree with you on all your points.0 -
I think the key is *you're not comfortable* with the quick way. Since both work, go with what makes you comfortable. There are a million ways to lose weight--some people swear by cheat days, some people would binge uncontrollably with a cheat day, some people are vegan, some people are die-hard primal. But the only path that will work is the one you can stick with. Not with what works for other people.
And if your trainer can't hear your discomfort (or maybe, if you're not comfortable sharing your discomfort) then you should get a different trainer. You're the paying client. Any trainer worth their salt--especially a trainer for someone who is obese and who is struggling--should be able to be flexible and be responsive to your concerns.0 -
I lost very slowly and I think it worked better for my body composition and my mind.0
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A smart trainer would have you losing about 1% of your body weight a week. For many losing weight isn't as much an issue as trying to maintain the same program as you used to get there in the first place. Unfortunately, only about 10% of all dieters or users of diet programs actually succeed at this. The other 90% regain significant weight and more than likely give up on any type of fitness afterward.
So shoot for about 1% of your body weight a week. Have your trainer figure out your TDEE then subtract the calories needed per day to attain that 1% loss per week.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
A smart trainer would have you losing about 1% of your body weight a week. For many losing weight isn't as much an issue as trying to maintain the same program as you used to get there in the first place. Unfortunately, only about 10% of all dieters or users of diet programs actually succeed at this. The other 90% regain significant weight and more than likely give up on any type of fitness afterward.
So shoot for about 1% of your body weight a week. Have your trainer figure out your TDEE then subtract the calories needed per day to attain that 1% loss per week.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
That pretty much is what I did... I started out losing about 3 lbs per week or so... but was 344 so I could lose about 3.4 lbs per week according to what you say... that is about right and for the most part, it has worked well for me and it worked out pretty quickly really.0 -
You want to lose slow enough that you don't feel deprived and so that you can pretty much maintain when you get to goal but not so slow that you become frustrated at slow progress... the 1% rule worked well for me.0
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I see lots of great advice in this thread. Ultimately the decision will be yours. The most important thing is that you choose a deficit that you think will be sustainable for the long run because it will take a lot of time and effort to reach your goal.
Log accurately, stay disciplined in following your exercise program and you will achieve your objectives.
Good luck!0 -
If it is scientifically proven or not, my experiences are what comes off fast, comes back on just as fast. I would go for slow. Weight loss is not a race, you didn't gain it in a few weeks either.0
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