Ladies that are losing 2lbs/week, what is your secret?

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Replies

  • shvrngrl
    shvrngrl Posts: 205 Member
    I've been losing at least 2 a week for 9 weeks. My secrets:

    I eat when I'm hungry...I eat between 1250-1700 calories each day
    I drink water
    I eat what I want.
    I sleep at least 8 hours a night
    I work out.

    really, it's no secret...
    One thing to remember about the scale that people tend to forget: Your scale doesn't know it's "weigh in" day, neither does your body, so if you aren't losing today, just keep what you're doing, it will come off eventually.
    Good Luck!

    I know this has been re-hashed over and over again, but do you eat back your exercise calories? I find it hard too. The past 3 days I've eaten cake with frosting since I need the calories, then last night I went to bed netting around 900 calories for the day, but I ate about 1600.
  • KimsWeightloss
    KimsWeightloss Posts: 40
    :smile:
  • dmarie1980
    dmarie1980 Posts: 8
    Bump...great tips!
  • persilcolours
    persilcolours Posts: 92 Member
    bump!
  • ValMartin79
    ValMartin79 Posts: 65 Member
    bumping
  • takethatgirl
    takethatgirl Posts: 2
    i have been on 1200 calories for weeks and some weeks i dont lose anything and the other weeks may lose half a pound .(i am thyroxrine ) but i was expecting better weight lose results i exercise 2 - 3 a week,can anyone help im desperate i also add the caloreis once i have exercised
  • mgobluetx12
    mgobluetx12 Posts: 1,326 Member
    Anyone else think all these replies are funny when you look at their ticker and it says they've lost 12lbs in the past year, yet they want to share what they're doing?
  • suzyshelley
    suzyshelley Posts: 1 Member
    To lose 1 pound a week you need to have a 500 calorie deficit a day. So for 2 lbs this would be an 1000 calorie deficit. This can be done through exercise or eating less - but remember its not healthy or sustainable to eat less than 1200 calories a day.

    First you have to work out your basic metabolic rate - how many calories your body needs a day. This is different for everyone and is dependent on your age, height, current weight and activity level. If you're heavier and taller you need more calories as it takes more energy to fuel your body through the day, this is why often it's easier for heavier or younger people to lose weight .

    There's an online calculator which can give you an estimation of your basic metabolic rate, but remember everyone is different and this is an estimate http://www.my-calorie-counter.com/calorie_calculator.asp

    Calories needed a day to lose lose 2lb a week = Basic metabolic rate - 1000

    Example:

    A person who is 5'3", 200 lbs, 30 years old, female, sedentary has a basic metabolic rate of 2016 calories a day.
    To lose 2 lbs a day: 2016 - 1000 = 1016 calories a day.
    This can be achieved through diet and exercise: Eat 1400 calories - Exercise 384 calories = 1016.

    I like to think of food as fuel (after all calories are a measure of energy!) and excess weight as fuel reserves. If you're not putting enough calories in to power the body, you're going to have to use up the reserves :)
  • andresen_meredith
    andresen_meredith Posts: 1
    I've been trying for years to lose 2lbs/week exercising and eating really nutritiously within a 1250 calorie per day diet with no luck. Then this month it happened. The only difference is I took a new job and I'm sleeping 8 hours a day now. Still exercising my butt off and my diet has slipped a little. It's gotta be less stress, more sleep.
  • harderpa
    harderpa Posts: 153 Member
    I really need advice. So I lost weight idk how. Now I'm trying again and I gained two pounds wtf. I eat only fresh fruits and veggies and workout 5 Times a week to videos plus take taekwondo. I am not looking any weight in fact I feel bloated. What is going on?
  • amberflo143
    amberflo143 Posts: 94 Member
    I have a 1200 calorie a day diet, work out 5-7 times a week, running or elliptical and I eat back some of my exercise calories. I feel satisfied, not hungry and have energy. If I know I have a dinner panned or drinks, I work out a little harder. I always plan and log my day the day before and change if needed.
  • nancyblazej
    nancyblazej Posts: 2
    I bought a Fitbit for tracking. Water intake is a must. Take ur weight divide it by two and that's the oz of water u should drink per day. As for food I do 6 small meals and I prepack them since I have children and a job. They key on what to eat and not eat for me is simple. Only natural foods. this means veggies and fruits fresh not packaged. Limit meat to chicken and turkey only small amounts. So advocate fitbit and natural diet plans blended have helped me loose 2.5 pounds for a total of 32 pounds so far I have 18 to go!
  • nancyblazej
    nancyblazej Posts: 2
    Oh keep positive any weight loss is still good.
  • caracrawford1
    caracrawford1 Posts: 657 Member
    I don't really know that I have a "secret" per se, just a good deficit created by a lot of physical activity. You can feel free to look at my diary. I am vegetarian, but I don't think that's the reason. 2 hours a day of physical activity, however, is. I simply cannot out eat that kind of deficit.
  • caracrawford1
    caracrawford1 Posts: 657 Member
    Anyone else think all these replies are funny when you look at their ticker and it says they've lost 12lbs in the past year, yet they want to share what they're doing?
    to be fair, not everyone was/is heavy or big enough to have bunches of weight to lose and any loss can and should be celebrated if they made their goal and are now maintaining.
  • momma_hav
    momma_hav Posts: 17 Member
    Hmm Started a Make it a Mile class at a local running store. It was really designed to have someone running a mile abut the end of 4 weeks but some of us use it to walk a mile. I have asthma/allergies and live in Central Texas so not a really good combination. I started off slow we met twice a week once in the evenings(Wed) and once in the morning(Sat). By the end of the 4 weeks I did it. took me 21 minutes but it was dine. Then I joined their Ton of Fun 12 week challenge. Got back on my meds but my asthma dr said no out side for me so i joined Planet Fitness and get up there 3-4 times a week now and walk for 30 minutes on the treadmill. Completed the 12 week program this past Sunday. I have lost 38.2 lbs since April 1st.(I was at 321.8 on 3/31/14) Since May 5th I have lost 24.4 lbs (12 wk Challenge) I have my MFP set for 1.5 lbs a week but usually have 1200-1300 calories a day 2 or 3 days a week and 1600-1700 the rest of the week Ii do not use my "exercise" calories at all. My food diary is open although I will say that this week is the off week between challenges so I am splurging just a bit before my next weigh in to start the next 12 weeks.
  • strassenkoenigin
    strassenkoenigin Posts: 259
    I usually do not have a lot to lose. This time it is 20 pounds. In order to lose 2 lbs. a week I have to go down to 1000 calories a day and bike at least two hours a day. The closer I get to my ideal weight , which is somewhere around 115 lbs. the harder it gets and I have to bike longer. I am retired, so I have the time . Luckily biking a lot seems also to gut my hunger, but the moment I do not get on my bike I eat too much. It is not easy. I think we women especially when they get older have a real hard time to lose weight.
    I see guys who do the same amount of biking I do and they do not have a gram of fat on their bodies and they eat more.
    I also do not lose pounds every week, sometimes my body seems to hold on for longer before the weight drops.
  • strassenkoenigin
    strassenkoenigin Posts: 259
    I love to eat fresh fruit and sometimes I eat nothing else. Just fruit, nuts and maybe some yogurt. And I do not lose weight on it. Then I go to an Atkins diet and I hate the food after a few days so much that I barely eat. Of course I drop weight but I cannot stay with that diet I crave fruit. The only thing which seems to work is if I bike every day for hours. But of course I cannot do that all the time.
  • ladyblue100
    ladyblue100 Posts: 37 Member
    I have been losing about 1 pound a week (I am close to my goal weight) Since starting MFP I add more veggies to my wrap, I drink lots of water (about 2 water bottles a day), I eat a healthy breakfast, when I want a snack I eat almonds or low calorie snack, I don't eat after 8 pm. I try and go for half hour walks 4 to 5 days a week.
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,845 Member
    I am pretty sure that the secret to sustained 2lbs/week loss is morbid obesity.

    ^^^^This.

    I have no problem admitting I was morbidly obese and simply by adjusting my diet (which was hard at first but easy now) I have lost 54lbs in 15 weeks. It was faster near the beginning, a little slower now, but obviously I have averaged 3.6lbs per week overall. I in no way expect that to keep up, and last week I lost 1.8lbs. I am still obese and probably morbidly so, so I expect my weight loss to continue at a good clip for awhile, before slowing down. I have done this so far with diet only, though I am becoming more active, I also plan to start lifting in the not too distant future.
  • rivetchic
    rivetchic Posts: 1 Member
    edited September 2019
    I have been losing 2 pounds a week for the last 3 weeks since I started. I started doing zumba at the local gym three times a week. I'm cataloging what foods I'm eating, and it makes me aware of which foods are really high in calories. if I eat a high-calorie lunch, I eat a simple dinner. With the extra exercise, it has not been hard to stick within the calories. Of course, I never have eaten much junk food. I don't eat candy, cakes, sweets of any sort, and only have low-fat chips once a week or so. I also have never really eaten fast food as it typically makes me feel sick. I also do not drink my calories, meaning I do not drink sugary drinks, juices, alcohol, etc. So depending on your lifestyle to begin with, it may mean a more drastic change then what I've had to do which is just add some exercise in and be conscientious of that chicken quesadilla that was high in calories. If you need to examine your calorie intake, the app has worked great for me for that. It's easy to see which foods or drinks are really high. Then you can make a decision as to what you could cut and make a big difference. for the most part, my changes have not come through eating, they have come through exercise. The Zumba changed my results, not what I was eating. However being conscious of what I'm eating can't hurt.
  • yelliezx
    yelliezx Posts: 633 Member
    I'm losing around 2lbs per week right now! I find that low calorie ice cream and chocolate chip peanut butter balls help me not feel deprived! I don't exercise right now but I make sure I get at least 5,000 steps per day (I know, it's not much but I sit on my *kitten* at work all day). I aim to eat around 1400 per day. I'm 5'9ft and 203.3lbs at the moment. I also joined the 10 day challenges which I've found to be very motivating. You can check out my diary; it's open.
  • Vfleming6416
    Vfleming6416 Posts: 11 Member
    My metabolism has shot through the roof within the past couple of weeks but I've been losing about 2-3lbs consistently since mid-July 2019 (excluding a two week break from exercise). The following list are things I've done to keep it moving:

    1. Significantly reduced processed foods and make most of my meals at home (mix of lean meat, veggies and fruits),
    2. Eat about 5 to 6 snacks/meals daily,
    3. Increased protein intake and spread evenly throughout each snack/meal to reduce hunger pangs and cravings (supplement with protein powders/shakes),
    4. Drink a protein shake after exercise,
    5. Replaced coffee cream with liquid protein shakes,
    6. I don't eat heavy after work. My largest meal is lunch and I keep it light for dinner,
    7. Rollerblade and Walk/jog (HIIT style) 6 days a week (I walk at work, home, stores, etc. It all adds up at the end of the day),
    8. Sync Fitbit (set goals - I burn about 800 to 1500 calories a day from exercise. For the entire day, I tend to burn between 2,800 to 4,000 calories depending on how active I've been) with MyFitnessPal,
    9. I wake up early to exercise before work and may exercise again after work (depends on time and if I feel up to it),
    10. Manually set macro-nutrient percentages and calorie (I eat btwn 1,650 to 2,000 a day) in MyFitnessPal to where I'm comfortable and not hungry,
    11. I allocate about 250 calories a day towards a sweet treat, (no depriving myself),
    12. I have one to two cheat meals a week (preferably on the weekend when I do more exercise),
    13. I plan activities with friends and family that involve walking,
    14. I don't feel guilty if I overdo it one or two days, especially when my period is coming,
    15. I love everything, including condiments, vitamins, and calorie overages, etc.,
    16. I weigh or measure everything and try to only eat things that have a package with nutrition facts,
    17. When eating at restaurants, I preview the menu and decide on my meal including appetizers, breads, etc. in advance so I can adjust the whole day if necessary,
    18. I pack my tote with food for the whole day for work,
    19. I take a tote with snacks when I'm running errands to reduce the urge to grab food on the go,
    20. I plan my meals ahead of time and log it into MyFitnessPal, and
    21. Carry a water bottle everywhere filled with water.

    I hope this helps and between all the responses, you find what works best for you. You can do it! :-)

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