whats "healthy" when youre obese?
JoMoMOMx3
Posts: 77
I know the recommended weight loss per week is 1-2lbs. But if youre 100+# over weight what would be a good goal to aim for PER MONTH?
I do better with goals so I wanted to make up a calendar type thing for the first 2-3 months of what I "should" lose.
Ive heard of people who does that diet bet thing and i think they normally do 4% of their body weight. Ive never done the DB so IDK if that 4% is something i should aim for but 4% of my body weight right now would be roughly 11 pounds (just over) in a month. so almost 3# a week.
too much?
I do better with goals so I wanted to make up a calendar type thing for the first 2-3 months of what I "should" lose.
Ive heard of people who does that diet bet thing and i think they normally do 4% of their body weight. Ive never done the DB so IDK if that 4% is something i should aim for but 4% of my body weight right now would be roughly 11 pounds (just over) in a month. so almost 3# a week.
too much?
0
Replies
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any one?0
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Maybe 10 lbs per month. When you first start if you are eating your deficit correctly it's going to come off fast. You might lose 8 lbs in two weeks.0
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I think a weekly goal of 1-2 pounds would be realistic and safe. Which makes your monthly goal ~4-8 pounds.
Best of luck on your journey.0 -
This thread is taking the cautious route, which is fine, but wrong. If you really have 150 pounds to lose or something, you would very likely be able to lose 20 or even 30 pounds in a month and experience no negative side effects. Plenty of people experience that without health issues. This is usually because, if you're maintaining a severely obese weight, you're eating 3000 or 4000 calories a day OR MORE. Dropping down to even 2000 usually means rapid weight loss. You only need to be concerned with having too big a deficit if you're doing some sort of heavy exercise.0
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Honestly, you can make a calendar and think about what might happen all you want, but the body does what the body does and you never know what's going to happen ! Your goal should just be to watch that scale move down and try to go with the flow !0
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i have 115# to lose to get to a high end of "healthy" for my height. I love to lose 135-145 but will see how i feel and look after 115. I was at a high end of healthy before i had kids and i felt great. i was "skinny fat" though and wasnt working out so IDK how that will affect my goals either. obviously my main goal is to be healthy. but i want to be at a good weight as well.This thread is taking the cautious route, which is fine, but wrong. If you really have 150 pounds to lose or something, you would very likely be able to lose 20 or even 30 pounds in a month and experience no negative side effects. Plenty of people experience that without health issues. This is usually because, if you're maintaining a severely obese weight, you're eating 3000 or 4000 calories a day OR MORE. Dropping down to even 2000 usually means rapid weight loss. You only need to be concerned with having too big a deficit if you're doing some sort of heavy exercise.0 -
obviously my main focus is just to see imporvement. but having goals keeps me motivated. ive tried the "Oh i lost a pound this month. im doing good because ive made progress" before. and it just doesnt work. i end up telling myself "Of youve lost weight. youre doing SOMETHING" and i use it to justify having treats or rewards.Honestly, you can make a calendar and think about what might happen all you want, but the body does what the body does and you never know what's going to happen ! Your goal should just be to watch that scale move down and try to go with the flow !
having a real goal and something to work towards will work better for me, i think.0 -
If your goal is to be fit and not skinny-fat, I would aim at being around 10 or 15 pounds higher than when you were happiest, and when you get within ~30 pounds of your goal weight, start strength training. It would be fine if you wanted to start now too! But usually when you have 100 pounds to lose, exercising in public can be intimidating and exercising in general can be exhausting and a demotivater. Strength is very important! IMO, more important than cardio. To me, cardio just makes me hungry. Strength makes me look good.0
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1% loss of body weight per WEEK is usually a good goal. This applies to people at any weight0
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I think a weekly goal of 1-2 pounds would be realistic and safe. Which makes your monthly goal ~4-8 pounds.
Best of luck on your journey.
+1
I think this is a very reasonable and realistic rate. In addition to losing weight, you need to give yourself proper time to develop good lifelong habits in order to keep the weight off. Rushing it will not give you the time you need.0 -
I started off 325 pounds. My goal is to lose 130 pounds. I am hoping for 2-4 pounds a week right now, and I am sure once I get closer to the 200's I'll be slowed to 2 pounds a week.0
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Even with a lot to lose, over 100 lb to lose, I wouldn't recommend trying to lose more than 2 lb per week honestly.
So maybe 8-10 lb per month?
Just don't get discouraged if your loss speeds up and slows down along the way. It's natural.
I started MFP originally just hoping to lose 42 lb and that 42 lb came off 1.5 lb per week almost EXACTLY, I didn't lose a lot right at first but just started losing 1.5 lb per week. The next 20 lb was actually a little faster than 1.5 per week. The most recent 15 lb has been way slower, like 0.6 lb per week as I get closer to my goal.
Good luck!0 -
Honestly, you can make a calendar and think about what might happen all you want, but the body does what the body does and you never know what's going to happen ! Your goal should just be to watch that scale move down and try to go with the flow !
so true I had to learn this the hard way!0 -
Online help is okay but in this situation your Dr would be the best source. You can loose more than 5lbs/wk and still be healthy but your Dr would be able to best tell you how. If you are an over-eater AND a under-exerciser then eating less and exercising more would give high returns fast and still be healthy. You will not loose at the same rate because you body gets used to things fast in an attempt to keep you healthy but it needs your help.
The older you get the harder it is to loose weight for various reason but move more and eat less unhealthy foods is a good start. I was just recently forced to get healthcare and my plan now is to go get blood work done (although I've done this years ago, it only cost $125) and this will tell you some of your deficiencies and vitamins and supplements can help.
Aside from being more active and cutting back on the unhealthy foods, I would really suggest consulting with a physician before doing anything else even intense exercising because your body might not be able to take it in it's current state. There is nothing that works fast and great for everyone.0 -
1% loss of body weight per WEEK is usually a good goal. This applies to people at any weight
Thanks!0 -
I JUST STARTED MY DIET ON THE 15TH OF THIS MONTH (IM ABOUT 100LBS OVER WEIGHT) AND IV ALREADY DROPPED 10 LBS AND IM ONLY SUPPOSED TO WEIGH IN EVERY MONTH BUT I HAD A DR. APT SO THEY WEIGHED ME AND I LOST 10 LBS THAT QUICK...BUT IV HEARD THE BIGGER YOU ARE THE MORE WEIGHT YOU WILL LOOSE FASTER0
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I have over 200lbs to lose, and my doctor has advised, even with medical weightloss medication, to still shoot for a modest weightloss of 2lbs per week. While a lot of people like to say it's okay to shoot for big goals when you are very overweight, medical professionals do not. You cannot expect to maintain a good loss if you cut your calorie intake more than half of your starting intake, because it's a body shock. It happens repeatedly to people who are super heavy... They cut too much, and the body slows to compensate. It has happened to me several times since I started.
I always advise people to set goals with their physician rather than asking around here. We can't know your personal situation or what would be healthy for you.
I can tell you though that the forums have consistently tried to tell me that I can "easily" lose 30lbs a month. That's ridiculous. Every time that I have achieved this type of loss, it's required substantially unhealthy practices or illness. Losing 30lbs quickly has caused me very serious health complications as well.
Very likely that you will lose a double-digit number in water weight, but don't beat yourself up if you can't achieve the numbers that are being listed out by some of these respondents. Just make the point of eating healthy and getting yourself moving. Eat at least 2000 calories. Get good sleep. Be monitored by a good doctor and check in regularly for bloodwork.0 -
I am SO glad to see this, this is wonderful advice for anyone. You never know what underlying dietary issue you may have, and how it may be exacerbated by sudden diet and exercise. Consulting with a doc first is the ideal first step. Bravo!Online help is okay but in this situation your Dr would be the best source. You can loose more than 5lbs/wk and still be healthy but your Dr would be able to best tell you how.
I was just recently forced to get healthcare and my plan now is to go get blood work done (although I've done this years ago, it only cost $125) and this will tell you some of your deficiencies and vitamins and supplements can help.
I would really suggest consulting with a physician before doing anything else even intense exercising because your body might not be able to take it in it's current state.0 -
I always made weight loss charts and counted down each column 1 lbs loss, 1.5 lbs loss, 2 lbs loss, and never reached those till I got rid of the chart and started doing the work. I don't worry how I lose weight now, half lb I will take it, 3 lbs in one week great, no loss for 5 weeks I am okay with it because I know I am daily doing the right thing and eventually it will come off.
I am not the odd ball out that this eating less moving more thing wont work for, it will, it just takes time. How long did it take the 100 lbs to get there a year or more, its going to take that long or more to come off and slower might be better in terms of how much if any loose skin some people have.
So why the rush,you are living your life. Just begin to eat healthy and move and keep doing it every day till you get to your goal and continue for the rest of your life. Simple. Best of luck to you.0 -
My husband has a lot to lose and he has been losing 30+ pounds a month. I would aim for at least that much the first month and see how you do.0
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Hi,
I started 10months ago with 125lbs to loose to be at the top end of healthy weight range. I lost 5lbs a week for the first 8weeks. I suspect alot of this was quitting my pop and chips habits and adding in 1hr/5days a week at the gym.(50/50 split of strength/cardio) Try rewarding yourself with non food items as you reach goals. Mine were new gym clothes,sneakers,a massage ect. Ive now lost 85lbs. Slow and steady wins the race. Send me a friend request if you like and good luck to you!0 -
The thing to watch out for with goals is what happens when you DON'T meet them. It's easy to say "I want to lose 10 pounds this month" but it can be a lot more difficult to accomplish it. Often it's things beyond our control that get in the way, too. A sluggish metabolism, a medical condition, water retention from your period, whatever. Many people get discouraged when they don't meet their goal and then they quit. If that won't be a problem for you then make your goal as aggressive as you want but be prepared to adjust it if all doesn't go to plan. Remember that weight loss is not linear. Some weeks you'll lose more than others, some weeks you might even gain, but as long as the trend is a steady downward one over time, then you're making progress. I might suggest tracking your weight loss on a chart rather than obsessing about a weekly or monthly goal. Also be sure to track your measurements with a tape measure. Sometimes when the scale isn't moving you're still shrinking and that's more important than the number on the scale.
obviously my main focus is just to see imporvement. but having goals keeps me motivated. ive tried the "Oh i lost a pound this month. im doing good because ive made progress" before. and it just doesnt work. i end up telling myself "Of youve lost weight. youre doing SOMETHING" and i use it to justify having treats or rewards.Honestly, you can make a calendar and think about what might happen all you want, but the body does what the body does and you never know what's going to happen ! Your goal should just be to watch that scale move down and try to go with the flow !
having a real goal and something to work towards will work better for me, i think.0 -
I've read that up to 1% body weight per week is doable and not too unhealthy. If you weighed 300 lbs, that would make 3 lbs per week an okay goal. That being said, if you push too hard and make goals that are hard to reach, they could back fire on you. You have to think of how you handle disappointment, and if you don't meet your 4% loss for the month, how will you react? I stopped setting weekly loss goals and instead focus on making sure that the weight trend is going down and my fitness levels are going up. Yeah, I'd like to lose quickly and get to goal quickly (and I have more to lose than my ticker says), but I recognize that all the times I've tried that in the past I've failed. Now, I'd much rather take 2 years to get to goal and STAY at goal than to take 9 months and immediately start gaining it back.0
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I have over 200lbs to lose, and my doctor has advised, even with medical weightloss medication, to still shoot for a modest weightloss of 2lbs per week. While a lot of people like to say it's okay to shoot for big goals when you are very overweight, medical professionals do not. You cannot expect to maintain a good loss if you cut your calorie intake more than half of your starting intake, because it's a body shock. It happens repeatedly to people who are super heavy... They cut too much, and the body slows to compensate. It has happened to me several times since I started.
I always advise people to set goals with their physician rather than asking around here. We can't know your personal situation or what would be healthy for you.
I can tell you though that the forums have consistently tried to tell me that I can "easily" lose 30lbs a month. That's ridiculous. Every time that I have achieved this type of loss, it's required substantially unhealthy practices or illness. Losing 30lbs quickly has caused me very serious health complications as well.
Very likely that you will lose a double-digit number in water weight, but don't beat yourself up if you can't achieve the numbers that are being listed out by some of these respondents. Just make the point of eating healthy and getting yourself moving. Eat at least 2000 calories. Get good sleep. Be monitored by a good doctor and check in regularly for bloodwork.
I totally agree with this.
Also, the whole doctor idea is a GOOD place to start.
SMH at the person who said, "My husband has a lot to lose and is losing like 30 lb a month, go for at least that". JUST NO!0 -
I started in Sept. 2013 with 105-ish lbs to lose. I've lost 53 lbs since September 2, 2013, at an average rate of 1.5 lbs per week. I haven't felt deprived at all, and I don't have any loose skin. I've been lifting weights progressively since November(ish?), and now spend more time at the gym lifting than I do doing cardio. I eat at a deficit of about 20% off of my calculated TDEE.0
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With 100+ pounds to lose, you really only need to be mindful of what is sustainable for you, rather than what is "too fast" of weight loss. Physiologically, you can lose 2, 3 or maybe even 4+ pounds per week without your body needing to tap into your lean mass for energy - put simply, with 100+ pounds of fat on your body, you're carrying around ample energy reserves and you'd have to really work at it to run "too aggressive" of a deficit. That said, running the caloric deficit needed to achieve those massive losses may not be sustainable for you because it may make you miserable, even though physiologically it's fine.
As such, find a routine you enjoy and that you will stick with, and if that means only losing 2 lbs/week, so be it. Don't fall into the trap of making yourself miserable just to lose the weight quickly.0 -
I started out with a goal of 135lbs @ 10lbs per month. I hit just over 11lbs my first month with I think is a very reasonable loss given my size.0
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This thread is taking the cautious route, which is fine, but wrong. If you really have 150 pounds to lose or something, you would very likely be able to lose 20 or even 30 pounds in a month and experience no negative side effects. Plenty of people experience that without health issues. This is usually because, if you're maintaining a severely obese weight, you're eating 3000 or 4000 calories a day OR MORE. Dropping down to even 2000 usually means rapid weight loss. You only need to be concerned with having too big a deficit if you're doing some sort of heavy exercise.
Been there, done that.
I started MFP 6 months with about 110 - 120 to lose. My goal was 10 pounds per month. I actually ended up losing a lot faster than that. Over the last 4 - 6 weeks it slowed drastically.
That being said, I now believe that focusing on any amount to lose is not productive. Instead focus on eating right and increasing your exercise. If you do that, you will lose weight.0 -
I've heard 1-2% of your body weight or 2 pounds - per week.
With 100-200 pounds to lose, you have a higher BMR than someone of 150 pounds. And you'll get more burn for low stress cardio (like walking 2-3 mph) than someone smaller. So you can create big deficits while still eating a reasonable amount.
If it hasn't already been mentioned - its advised to consult with a doctor before starting a fitness plan.0 -
Haha. Counting down the months. I am glad I am not the only one to do this. I ALWAYS do this and tend to say...by Christmas I should be... and I NEVER AM! I would guess it would depend some on if this is your first go around too on your weight loss journey. For me, this is about my 4th time gaining and losing the same 100+ lbs, and I will say, each time is a little slower.
It usually evens out to be about 10-12lbs a month for me and I eat if I am pretty darn perfect on 1200-1500 calories. As you can see, I still have a ways to go.0
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