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14000 Cal deficit a week

Guzelm
Guzelm Posts: 1
edited February 27 in Health and Weight Loss
Hi everyone. I have couple questions about my weight lost. I am 282 pounds right now and trying to go down to 220s.
I am using mfp religiously and I have a garmin vivofit with HRM so I can be sure that I am creating enough cal deficit.
I know it is not 100% accurate but at least close to my goals. My question is that I created 14000 cal deficit this week and maybe more in previous weeks. For those who is questioning 14000 cal deficit yes it is possible. I eat around 1800 cals a day average. 120-140 grams of carbs / 230-260 grams of protein.
A lot of chicken/ fish / jerky/ protein shakes. Less then 30 grams of fat and almost no extra sugar. I eat super clean and don't have a cheat day.
I also exercise 5-6 days a week. At least 4 strength training plus at least an hour cardio. Sometimes I overdo it and also play soccer for an 1.5 hrs. Now I have to admit that my sodium intake is high but I drink 2 gallons of water ( xtend / crystal light / water ) and I sweat a lot.
So in theory ( and reality ) I should be shedding at least 4 pounds a week but right now my weights loss is around 1.5 pounds for this week.
And please don't tell me I am gaining muscle b/c it's not possible to gain couple pounds of muscles in less then a week. If anybody could help me with this and guide me a little bit to right direction then I will appreciate it.

Replies

  • GuyIncognito123
    GuyIncognito123 Posts: 263 Member
    Muscles retain water when you work them. Oh, and you could be having your period.

    It could also be that calorie counting isn't an exact science and all the numbers don't have to even out, they "won't" even out no matter how you add them.

    A loss is a loss, take it and move on.
  • ruthie3110
    ruthie3110 Posts: 160 Member
    A few points off the top of my head; 1) consume less sodium and 2) have more patience.

    People talk about water weight, gaining muscle, not weighing around your period etc but at the end of the day everyone's body is completely different. What works on paper may not work for you.
    The sodium aspect isn't just about weightloss it's about health in general!

    In two more weeks who knows what you'll be on the scale?
  • wibutterflymagic
    wibutterflymagic Posts: 788 Member
    You're body needs fuel to be active if you aren't giving it enough it won't let go of what it has. 1.5lbs a week is Fabulous! Normal is 1lb/week

    Question----do you want to lose weight fast or the healthy way? Because trying to lose 4lbs a week is not healthy. Your body isn't getting the fuel it needs to continue being as active as you say you are. This isn't Biggest loser.....if you want to lose weight and keep it off then you need to do it slowly and consistently. Also at your size if you lose weight really fast you are going to have even more loose skin then you would normally. By losing slower and incorporating strength training from the beginning your body has time to firm up.

    My personal trainer keeps telling me that if I am eating healthy----little sugar, low carbs and higher in protein and veggies then it doesn't matter how many calories I'm eating because the food I am putting into my body is nutritious and unlike sugar and carbs it does not go right to being fat if it my body doesn't use it right away.

    And no, you aren't gaining muscle.
  • ksy1969
    ksy1969 Posts: 700 Member
    Hmm, HIS profile says male, so probably not period related.

    OP, if you are doing a lot more exercise than you are used to your body will retain water. Just give it some time. It will all even out.
  • ksy1969
    ksy1969 Posts: 700 Member
    You're body needs fuel to be active if you aren't giving it enough it won't let go of what it has. 1.5lbs a week is Fabulous! Normal is 1lb/week

    Question----do you want to lose weight fast or the healthy way? Because trying to lose 4lbs a week is not healthy. Your body isn't getting the fuel it needs to continue being as active as you say you are. This isn't Biggest loser.....if you want to lose weight and keep it off then you need to do it slowly and consistently. Also at your size if you lose weight really fast you are going to have even more loose skin then you would normally. By losing slower and incorporating strength training from the beginning your body has time to firm up.

    My personal trainer keeps telling me that if I am eating healthy----little sugar, low carbs and higher in protein and veggies then it doesn't matter how many calories I'm eating because the food I am putting into my body is nutritious and unlike sugar and carbs it does not go right to being fat if it my body doesn't use it right away.

    And no, you aren't gaining muscle.

    See bold. That is so wrong. If you eat more calories than your body needs it gets turned into fat to store the energy for later. That is how we ended up here. It does not matter what macro nutrients you eat. They all can be stored as energy.
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    ... it's not possible to gain couple pounds of muscles in less then a week.
    Where does 'less than a week' come from? If you've been at it less than a week, or a week or two, give it more time before expecting the math to balance.

    Not that I think anyone should be aiming for 4 lbs/week. But if you are, you'll get sick of it really quickly (odds are) and/or you'll realize something's not right in your tracking, if you rack up 14000 and lose 1.5 lbs. regularly. It makes more sense to shoot for 2 lbs/week and find a more sustainable diet and exercise level, one that includes treats and rest days. Something you can be patient with. I would forget your HRM readings and use a TDEE estimator instead, too.

    Good luck!
  • itsbasschick
    itsbasschick Posts: 1,584 Member
    a pound and a half a week is fine, a healthy loss and will get you where you want to be. you may not be cutting as many calories as you think - did you measure ALL your calories accurately by measuring all your food on a food scale BEFORE you cut your calories down? most people don't, so they're not sure how many calories they're cutting.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    A few points.

    The 3500 calories to a pound of fat is a rough estimate. It doesn't mean you are guaranteed to lose that.

    While calories in/calories out is the predominant factor, other things like hormones can play a role as well, which affect the above 3500 - 1lb of fat idea.

    Scale weight is not a true reflection of progress. Many things can affect scale weight. So just because it doesn't show a 4 lb lose does not necessarily mean it didn't happen. Other factors could be affecting the scale weight and masking fat loss.

    Cutting calories does not mean you will lose only fat, an important factor to remember when creating huge deficits.

    Also consider everything is an estimate, your BMR, your exercise calories, even your food Intake regardless of how diligent you are in logging food. So that number may not be accurate.

    If you are using your HRM for strength training you are more than likely getting an overinflated burn.
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