Why

yopeeps025
yopeeps025 Posts: 8,680 Member
in Health and Weight Loss
Here is a great guideline for setting weekly weight loss goals:
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, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

Why is this for weight loss. Why can't anyone just aim for like a 2 pounds per week loss throughout the entire journey?

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    It's a math problem.

    When I weighed 225 lbs and my TDEE was 2200-2400, I could maintain a 1000 calorie deficit to lose 2 lbs per week. But once I'm down to 170, my TDEE is 1800-2000. To keep up the 1000 calorie deficit, I'd have to eat 800-1000 calories total. And that simply isn't enough calories for me to function properly.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    You can increase calories burn throughout the day. I know I love exercising so I have no issues with listening to more music lifting more weights and more jump roping.
  • paperpudding
    paperpudding Posts: 9,312 Member
    Yes. In other words for those who have less to lose, the deficit needed to lose more per week would be unrealistic and unsustainable.
  • WBB55
    WBB55 Posts: 4,131 Member
    Also, once my BF% went down, I simply didn't have the reserve fat anymore to maintain performance while eating 1000 calories below TDEE. Even if I exercised more (and could eat a little more) it doesn't change that I no longer have 100 lbs of fat on my body to tap into for energy.

    I myself personally found (and still find) that my performance significantly suffers if I have a long-term deficit of more than 500 calories now that I'm not obese.
  • knot_enough
    knot_enough Posts: 176 Member
    Yes. In other words for those who have less to lose, the deficit needed to lose more per week would be unrealistic and unsustainable.

    ^^this.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Also, once my BF% went down, I simply didn't have the reserve fat anymore to maintain performance while eating 1000 calories below TDEE. Even if I exercised more (and could eat a little more) it doesn't change that I no longer have 100 lbs of fat on my body to tap into for energy.

    I myself personally found (and still find) that my performance significantly suffers if I have a long-term deficit of more than 500 calories now that I'm not obese.

    That makes more sense because then I think the body turns to muscle for energy and who wants that.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    So I guess I figured out my own answer. I am only like 30-35 pounds away from my goal and a 2 pound weekly deficit the entire time has got me to stall a little now. So I have increased intake and increased exercise and change exercise program for this week.

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