Lose 1lb per week or 0.5lbs per week?

xamykate
xamykate Posts: 8
edited February 16 in Health and Weight Loss
So the title says it all really - should I be aiming to lose 1lb per week or 0.5lbs per week?

Looking at MFP calculations 1lb per week would be a 1540kcal net per day and 0.5lbs per week would be 1970kcals, however I thought the former was too little and eating as much as the latter suggested was too much.


I am 5ft6 and have around 23lbs that I wish to lose (if I am happier before that number I'll re-evaluate), and currently I am following insanity and lifting for 45 mins per week on alternate days doing full body workouts. Once I finish insanity my cardio will greatly reduce and I will put more emphasis on weight lifting, this just seemed like a good way to get into it.

Recently I have been reading on the forums that if you are close to your goal then aim for a 0.5lb per week loss, however I don't know if 23lbs falls as close to your goal or still needing work done and aim for the 1lb per week?

I used MFP a while ago to use 40+lbs and started at 1200kcal plus exercise and slowly upped to 1500kcal or thereabouts, however I started to plataeu and it really frusrtated and upset me, so I decided to start afresh and focus on where I am now as my starting point, not where I was years and years ago with the weight literally falling off.

I've never had my goal set to something as high as 1790kcal and I am quite worried about weight gain - even though it is still causing a deficit.

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Most are going to suggest 0.5lbs a week...because yes it is close to goal...

    When I had that much I aimed for 0.5-1lb a week usually alternating 1600-1700 calories a day...

    I on average lose 0.66 lbs a week since Nov which is a good loss rate...mind you some weeks it would be 1/2lb...then nothing for 2 weeks, then 1lb or 1.5lb....

    Try something in between those two numbers like 1750 and see how it works for you...
  • xamykate
    xamykate Posts: 8
    Thanks :) I think I might aim for 1700kcal to begin with, and then see if it needs lowered or increased depending on the results. I'm just pooping my pants because I'm afraid of weight gain, which won't happen as long as I stick to my numbers because I'm at a deficit.
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,588 MFP Moderator

    Try something in between those two numbers like 1750 and see how it works for you...

    agreed

    and you will not gain weight on 1700 cals so quit pooping your pants :wink:
  • raven_ous
    raven_ous Posts: 223
    Dietary advice must be based on the totality of evidence.

    General recommendations for weekly weight loss goals should be based on a number of factors, the main one of which is how much weight you have to lose. The more weight that you have to lose the less severe the negative impact of being at a calorie deficit will have generally (see below for examples).

    As a rule of thumb, the following weekly targets would give a balance between minimizing these negative side effects and seeing a reasonable weekly weight loss:
    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    Obviously, the deficit that is right for you will depend on your personal circumstances and how well you deal with the deficit. For example, for someone who is morbidly obese, the health benefits of getting the weight off quickly will often outweigh the possible negative impact and, as such, a higher than 2 lb a week deficit may well be appropriate.

    Just read these links provided below and I am sure you will get a comfortable grasp on how to move forward...

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • WBB55
    WBB55 Posts: 4,131 Member
    I'm afraid of weight gain

    I wanted to give you some advice to keep in mind on the days when you eat more than 1700.

    If all the numbers you've put into the calculators is correct, and you're logging all your food correctly and you're being honest about your activity, if MFP gave you 1970 as the number that will have you losing 0.5 lbs per week, what this means is you can eat up to 2220 calories per day, and NOT GAIN ANY FAT WHATSOEVER. That 2220 number is something called your "TDEE." Your "Total Daily Energy Expenditure." That's how many calories you burn on an average day.

    Definitely shoot for the 1700. Make that your average intake for now. But if you DO happen to eat more. Just remember, that if the scale goes up by a pound or two for a few days, if you are eating an average of fewer than 2220 calories every day, YOU AREN'T GAINING WEIGHT.
  • softncudly
    softncudly Posts: 722 Member
    I chose the 0.5lbs per week. It gives me 1710 calories. (I had to change it to sedentary (no exercise because of back issues).) At 1lb it put me at 1470 calories. (I usually end up eating just over 1600.) When my back gets better, I plan to put my exercise plan back at twice a week for thirty minutes which gave me 1740 calories.
  • xamykate
    xamykate Posts: 8
    Thanks everyone, I've bumped up to 1700kcal and will give it a month or so to see how I do overall.
This discussion has been closed.

Categories