Am I setting myself for failure with this plan?
Holla4mom
Posts: 587 Member
I'm new here. I joined a year ago but never really got started. My goal is to lose 25 lbs, but I am giving myself a really long window- 1 year (by my 40th birthday) in August 2015.
I am 38, 5'7" and weigh 169 lbs. I am very healthy (thank God) and exercise about 3 times a week. I have never really been overweight per se in spite the 4 kids but over the last couple of years since starting SSRIs I've put on 20+ lbs taking me over a healthy BMI. I lost 10 lbs in a month in June drinking lots of green smoothies for breakfast and lunch, but it was (obviously) not sustainable. I used to do Atkins and could drop weight fast like that, but for emotional health reasons, I can't go back to low carbs. I need whole grains, and healthy carbs to function well, have energy, and be nice to hubby and four kids.
So, there's no easy way out for me this time! I want to jump in full force, but from my experimenting over the last few weeks with getting started here I think I need Baby Steps. For me, just logging my calories and eating at maintenance instead of gaining would be a big step.
This is my plan. Do you think it id ridiculously slow and therefore destined to fail? Is it too lazy of an approach to my weight loss? Obvious pitfalls?
August- Eat at maintenance (2000 calories) while logging daily, and making choices that support my mental health best (whole grains, veggies, fish, lean meats).
September- 1900 calories, October 1800, November - August of next year- 1700 calories. (Including during the holidays- scary)
Mathematically, this works as I did all the calculations of how many calories I need to cut out to lose 25 lbs in a year, and then titrated it down like this. I'm just not sure if it makes sense practically in terms of what you guys have seen work for people in terms of commitment, approach, methods.
Thanks for your thoughtful feedback!
I am 38, 5'7" and weigh 169 lbs. I am very healthy (thank God) and exercise about 3 times a week. I have never really been overweight per se in spite the 4 kids but over the last couple of years since starting SSRIs I've put on 20+ lbs taking me over a healthy BMI. I lost 10 lbs in a month in June drinking lots of green smoothies for breakfast and lunch, but it was (obviously) not sustainable. I used to do Atkins and could drop weight fast like that, but for emotional health reasons, I can't go back to low carbs. I need whole grains, and healthy carbs to function well, have energy, and be nice to hubby and four kids.
So, there's no easy way out for me this time! I want to jump in full force, but from my experimenting over the last few weeks with getting started here I think I need Baby Steps. For me, just logging my calories and eating at maintenance instead of gaining would be a big step.
This is my plan. Do you think it id ridiculously slow and therefore destined to fail? Is it too lazy of an approach to my weight loss? Obvious pitfalls?
August- Eat at maintenance (2000 calories) while logging daily, and making choices that support my mental health best (whole grains, veggies, fish, lean meats).
September- 1900 calories, October 1800, November - August of next year- 1700 calories. (Including during the holidays- scary)
Mathematically, this works as I did all the calculations of how many calories I need to cut out to lose 25 lbs in a year, and then titrated it down like this. I'm just not sure if it makes sense practically in terms of what you guys have seen work for people in terms of commitment, approach, methods.
Thanks for your thoughtful feedback!
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Replies
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I think it sounds great.
Since it's almost the exact opposite of what you've tried before, maybe it'll work where those other things failed
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I think it sounds great...the less you have to lose, the slower you should go to ensure that most of your loss is actual fat and not a bunch of muscle mass. I'm on my last 10 or so Lbs to get to where I'd really like to be and I'm pretty happy if I lose about 1-2 Lbs per month as a general trend. I'm way more focused on my fitness aspirations at this point than I am the scale...0
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+1I think it sounds great.
Since it's almost the exact opposite of what you've tried before, maybe it'll work where those other things failed0 -
It's pretty fantastic because technically you can always build logging as a skill in and of itself, then start adding on/implementing your deficit plan0
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I came into this thread with the knee jerk, "YES, probably" (given the title--my apologies for such a prejudice--bad day for me).
But...what a refreshing attitude toward your health. I agree with others that starting at maintenance while getting the hang of logging (it is science and art, for sure) is a very wise choice. Go SLOW! Health (both mental and physical) always should come first. Thank you for that--we ALL need to be reminded of that sometimes!
Sounds healthy, appropriate, and sustainable. Be flexible with yourself, adjust if necessary, and truck on!:drinker:0 -
I think this is what weight loss is all about. Thinking of new ways to loose the weight trying it out and tweeking it if necessary. You have nothing to loose but 25lbs, best of luck!0
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August- Eat at maintenance (2000 calories) while logging daily, and making choices that support my mental health best (whole grains, veggies, fish, lean meats).
September- 1900 calories, October 1800, November - August of next year- 1700 calories. (Including during the holidays- scary)
It isn't bad. But I would think of dropping the calories a little faster. The reason being thanksgiving, Christmas, new years, and Valentines day. Halloween too if you are into that. But is is a holiday every month that has a lot of social eating for sweets. If you can cut down faster it will give longer to adjust to less food so you can feel full faster during the holidays so you are less likely to go way over the calorie amount.
Once you are tracking your everyday for a month you will find it easier to do. It just a new habit you form. You will do great.0 -
I think it's realistic, you just need to stick with it. With 25 pounds to lose, be trilled about a 1 pound loss, then it will slow down to 1/2 then be happy with a 1/4 pound loss a week.
Calories in versus calories out.0 -
25 pounds in a year for someone your size who isn't actually that overweight seems perfectly reasonable to me. It only seems slow in comparison to those who "plan" to lose weight at 2 pounds a week even though they only have 25 pounds to lose. Notice the quotes around the word plan.0
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I always recommend people doing maintenance first. Nobody ever does, though. Everyone is in a hurry to lose weight.
It's taken me a year to lose 66 pounds, and I'm planning on another year for the last 25-30. Doing it slowly is awesome because you get to eat more. Keep this in mind, because you may never need to drop your calories as low as 1700. Just a thought.
Your plan sounds sensible and simple. I'll expect your post in the Success Stories section of the forums in one year's time... :bigsmile:0 -
With your plan to start out slow and lose it slow, you are DEFINITELY postured for SUCCESS!
Slow and easy does it. 0 -
I disagree with this. If you want to lose weight by a certain time, you need to start earlier. Slower the better. That's the way I did it.
August- Eat at maintenance (2000 calories) while logging daily, and making choices that support my mental health best (whole grains, veggies, fish, lean meats).
September- 1900 calories, October 1800, November - August of next year- 1700 calories. (Including during the holidays- scary)
It isn't bad. But I would think of dropping the calories a little faster. The reason being thanksgiving, Christmas, new years, and Valentines day. Halloween too if you are into that. But is is a holiday every month that has a lot of social eating for sweets. If you can cut down faster it will give longer to adjust to less food so you can feel full faster during the holidays so you are less likely to go way over the calorie amount.
Once you are tracking your everyday for a month you will find it easier to do. It just a new habit you form. You will do great.0 -
I disagree with this. If you want to lose weight by a certain time, you need to start earlier. Slower the better. That's the way I did it.
August- Eat at maintenance (2000 calories) while logging daily, and making choices that support my mental health best (whole grains, veggies, fish, lean meats).
September- 1900 calories, October 1800, November - August of next year- 1700 calories. (Including during the holidays- scary)
It isn't bad. But I would think of dropping the calories a little faster. The reason being thanksgiving, Christmas, new years, and Valentines day. Halloween too if you are into that. But is is a holiday every month that has a lot of social eating for sweets. If you can cut down faster it will give longer to adjust to less food so you can feel full faster during the holidays so you are less likely to go way over the calorie amount.
Once you are tracking your everyday for a month you will find it easier to do. It just a new habit you form. You will do great.
Yep. And during the magical non-October through December months when it's easier to lose weight, there could always be events and such that come up and cause over eating regardless. Any lessons learned doing it slowly should carry forward and apply throughout the year.0 -
What's the use of 1 month of maintenance?0
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Knowing your true maintenance calories is incredibly useful information - once the weight loss phase is over that's what you will be doing for the rest of your life. Building habits that make maintenance sustainable is far more valuable than rushing your weight loss.What's the use of 1 month of maintenance?0 -
Knowing your true maintenance calories is incredibly useful information - once the weight loss phase is over that's what you will be doing for the rest of your life. Building habits that make maintenance sustainable is far more valuable than rushing your weight loss.What's the use of 1 month of maintenance?
Creating a mental environment where not only binging is less likely but reasonable early success confirms intention, reduces risk of depression, etc (note OP is taking a treatment) and where new habits are being structured is excellent.
OP, my only suggestion is that you consider a larger step down after your initial equilibrium state. Seeing change will also help in confirming that things are moving forward. Don't double guess yourself once you start.
Slower programs sometimes fall into gumption traps - know them and avoid them....
http://en.m.wikipedia.org/wiki/Gumption_trap0 -
sounds perfect I don't think you will struggle with this. its a great idea youve set yourself a long term goal and a realistic way of getting there. wish you the best of luck0
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I m not sure it's gonna work as calculated. Firstly there is no room for an error , secondly, too slow might leave u unsatisfied with result.
20% deficit out of tdee is golden rule IMO. Besides last few pounds of fat will take a lot of time to get rid of. Include weight training too0 -
Great point.
Congrats on your 33 pound lost! (Hmm. . . I don't know if this reply went to the right post, lol.)0 -
I think it sounds great.
Since it's almost the exact opposite of what you've tried before, maybe it'll work where those other things failed
Good point. Thanks for your feedback and congrats on your 33 lb lost!0 -
I think it sounds great...the less you have to lose, the slower you should go to ensure that most of your loss is actual fat and not a bunch of muscle mass. I'm on my last 10 or so Lbs to get to where I'd really like to be and I'm pretty happy if I lose about 1-2 Lbs per month as a general trend. I'm way more focused on my fitness aspirations at this point than I am the scale...
That makes sense. Congrats to being so close to your goal.0 -
It's pretty fantastic because technically you can always build logging as a skill in and of itself, then start adding on/implementing your deficit plan
My thought exactly. Since I'm not only trying to eat a certain amount, but certain foods and trying to track them, I feel there's plenty of stuff to learn and lifestyle changes to make.0 -
I came into this thread with the knee jerk, "YES, probably" (given the title--my apologies for such a prejudice--bad day for me).
But...what a refreshing attitude toward your health. I agree with others that starting at maintenance while getting the hang of logging (it is science and art, for sure) is a very wise choice. Go SLOW! Health (both mental and physical) always should come first. Thank you for that--we ALL need to be reminded of that sometimes!
Sounds healthy, appropriate, and sustainable. Be flexible with yourself, adjust if necessary, and truck on!:drinker:
Thanks! I thought the title might be a little provocative:) Congrats on your weight loss.0 -
I want you to know I'm fully in support of your plan. I love it that you're putting your mental health first. Eating the fish and whole grains will support your mood while you start decreasing calories. I LOVE this plan.0
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[/quote]
It isn't bad. But I would think of dropping the calories a little faster. The reason being thanksgiving, Christmas, new years, and Valentines day. Halloween too if you are into that. But is is a holiday every month that has a lot of social eating for sweets. If you can cut down faster it will give longer to adjust to less food so you can feel full faster during the holidays so you are less likely to go way over the calorie amount.
Once you are tracking your everyday for a month you will find it easier to do. It just a new habit you form. You will do great.
[/quote]
Hmmm. . . I was thinking about that. I'm counting on myself to go to my lowest calories during the Holidays when Halloween candy to New Years can be super challenging. I may accelerate the plan a little as I see success in getting the basic skills down- logging, making better choices, etc. Ideally I'd have some loss headed into holidays to maintain/ continue instead of counting on November to be beginning of actual weight loss.0 -
I think it's realistic, you just need to stick with it. With 25 pounds to lose, be trilled about a 1 pound loss, then it will slow down to 1/2 then be happy with a 1/4 pound loss a week.
Calories in versus calories out.
Good advice. I need to prepared to see the stick with it through the small losses even after I drop down to 1700 calories.0 -
Make sure you include 30 minutes of cardio movement 5 days a week.
That's what makes the pounds go away.0 -
25 pounds in a year for someone your size who isn't actually that overweight seems perfectly reasonable to me. It only seems slow in comparison to those who "plan" to lose weight at 2 pounds a week even though they only have 25 pounds to lose. Notice the quotes around the word plan.
Okay, great. I didn't want to feel like an underachiever for aiming too low! Good perspective and congrats on your weight loss. You're almost at 25 lbs yourself.0 -
I think your plan sounds great. Because you have don't have a huge amount to lose, I'd recommend weighing every day and logging in either an app or on Excel. Your trend line will be far more reassuring that your plan is working than the scale will be. Some people can't handle weighing every day, but if you treat it like just a data point, I think you'll be okay.0
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Thanks for the encouragement! It means a lot coming from someone whose lost 66 lbs in a year! We will be both be posting about a 25 lb (or so) lost in a year!0
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