losing average 2lb a week should I change calories?

XLMACX
XLMACX Posts: 346 Member
in Health and Weight Loss
Hi everyone,

As my post title says I have been losing average 2lb a week apart from the weekends were I have had a big pig out eating 3500-4500calories total even then I didn’t gain i maintained once and one time even lost 1lb!!

I use the TDEE method and I put myself at “lightly active” just to play it safe however I do work out at least 4-5X which is usually around 4hr total or maybe more, I do cardio mainly power walking for miles, cross trainer, treadmill, rower, also some fitness classes like kettle bells, body pump or sometimes body attack I’m really varied, so with the weight loss results I’m having I’m thinking maybe I should switch TDEE to moderately active 3-5X a week.

At the moment I’m set to eat 1600caloires I do a little cycling

Friday 1600
Saturday 2100
Sunday 1600
Monday 1500
Tuesday 1300
Wednesday 1500
Thursday 1500

I use a HRM to calculate my calorie burn which I realised around 2 weeks ago I had it set up wrong as 3 year old boy weighing around 2st (its took some time to work out how to use it) so I have change it to my correct stats- female, 5ft 8.5, 156lb, 23year of age.
Since this my burns seem to be CRAZY HIGH now I’m not sure if I’m just doubting myself because I’m used to seeing smaller number but example I did 55min all cardio at gym mixture of machines and it said I had burnt 780cals! I did a 6mile power walk which lasted around 2hr said I burnt 1080cals!!
The heart rate monitor is one off amazon Beur25 think it’s called cost £30 not the most expensive but all the100s of reviews are great someone even said its better than the polar and another person said it was as accurate as their medical HRM!

I suppose what I’m getting at is now it looks like I’m burning a lot more than I thought (if the HRM is correct) should I maybe eat more don’t get me wrong I’m thrilled to lose 2lb average and I’m never hungry but I have heard this is too aggressive when only having 24lb left to lose to get to target and I REALLY don’t want to hurt my metabolism, I was thinking of maybe sticking to the plan I currently do but the extra 500cals I eat Saturday do not eat less the week after just stick to my 1600??


thank you.

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal


    With less than 25lbs you should be changing it to 1/2lb

    As well TDEE is meant to include all your exercise not some of it. HRM are not good for burns if you aren't doing steady state cardio.

    ETA: But if you are using TDEE there is no need to track calories burned.
  • psych101
    psych101 Posts: 1,842 Member

    ETA: But if you are using TDEE there is no need to track calories burned.

    Took the words right outta my mouth..
  • XLMACX
    XLMACX Posts: 346 Member
    I know the TDEE method inc work out burns but i just like to use my HRM for my own record.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I know the TDEE method inc work out burns but i just like to use my HRM for my own record.

    and that's fine but remember HRM without a chest strap aren't that great and with a chest strap are good for steady state cardio only...not circut training, body pump classes etc.

    treadmill, rower power walking maybe...as long as you are steady state.
  • XLMACX
    XLMACX Posts: 346 Member
    yes it does have chest strap hun and i dont use it on weight classes only for my gym and walking :).
  • Maryanne1923
    Maryanne1923 Posts: 53 Member
    If you feel you are losing weight too quickly. and are worried that you are losing more lean tissue because of it, then up your calories. I wouldn't worry too much about the actual numbers on the HRM because the fact is you are averaging 2lb loss per week. Do whatever you are comfortable with.
  • XLMACX
    XLMACX Posts: 346 Member
    thanks hun, im fine eating the amount i'am now i never feel like im out of energy or anything i was just worried becuase all the post i read say that when less then 24lb to lose you should only be losing .5lb a week, if im not hurting my body then i will just carry on doing what im doing i suppose, but i think i will just eat those extra 500 cals on a saturday if i can get away with eating that bit extra for my treat i may as well :) xxx
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    yes it does have chest strap hun and i dont use it on weight classes only for my gym and walking :).

    Unless you're speed walking it may not be appropriate either

    For speeds less than 5 mph, a rule of thumb for net calories burned walking is:

    0.3 X weight (lb) X number of miles

    I would do a quick comparison to see if you're burning the amount of calories you think you are, walking
  • XLMACX
    XLMACX Posts: 346 Member
    my walks are around 4.5-5mph hun.x but thanks for info x
  • Gramps251
    Gramps251 Posts: 738 Member
    If you feel well I wouldn't change a thing.
  • XLMACX
    XLMACX Posts: 346 Member
    thanks for your help.x

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