Is .5 pounds a week too fast to lose?
noexcusesjustresults2014
Posts: 212 Member
I know that for those who are already fairly lean, it is important to keep your caloric deficit small in order to protect muscle mass. Most of my exercise is cardio, but I consume plenty of protein and do strength training as well.
I want to lose about 7 pounds and would prefer not to be on a diet forever. At a caloric deficit of about 250 to my TDEE I calculate my diet will last about 14 weeks. Is that too fast for someone with a BMI of 20? I am 5'7 and 128 pounds. I think my running performance would be best at a weight of about 120 to 122 pounds. I refuse to drop below 120 pounds even if marginal improvements are still possible because I have read research showing that a BMI below a certain point increases injury risk.
Please don't tell me my weight is fine. My goal weight is healthy and even at a deficit of 250 calories my intake will be in excess of 2,000 calories a day (I exercise a lot).
I am most interested in studies comparing the relative preservation of muscle mass among athletes eating at various deficits to their TDEE. Thanks!
I want to lose about 7 pounds and would prefer not to be on a diet forever. At a caloric deficit of about 250 to my TDEE I calculate my diet will last about 14 weeks. Is that too fast for someone with a BMI of 20? I am 5'7 and 128 pounds. I think my running performance would be best at a weight of about 120 to 122 pounds. I refuse to drop below 120 pounds even if marginal improvements are still possible because I have read research showing that a BMI below a certain point increases injury risk.
Please don't tell me my weight is fine. My goal weight is healthy and even at a deficit of 250 calories my intake will be in excess of 2,000 calories a day (I exercise a lot).
I am most interested in studies comparing the relative preservation of muscle mass among athletes eating at various deficits to their TDEE. Thanks!
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Replies
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I am unsure of studies, but ~2lbs a month is fine for lean individuals.0
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A BMI of 20 is pretty spot on. Those 7lbs could be a real pain to lose. With that said you have risk of losing muscle fiber even with such a small deficit.0
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noexcusesjustresults2014 wrote: »
If you feel you are losing some muscle, then you can easily just increase calories, and if that doesn't do it then reassess your protein intake and weight lifting routine!0 -
With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.0 -
noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
I tried locating some literature, but I can't find much. I understand your position especially when it comes to running. I agree, 7 pounds can make a pretty significant difference in your run times. 10 seconds per pound per mile is it? I believe you going to have to experiment with your macros. Its gotta be spot on and push water.0 -
A BMI of 20 is pretty spot on.
From an aesthetic point of view I am happy now. I am losing weight to enhance performance. A BMI of 20 is well above average for competitive female runners at the distances I am focusing on: http://www.runnersworld.com/womens-running/bmis-of-champions-womens-edition
My BMI will still be healthy at goal weight. Unlike many of the women in the list above I refuse to go below a healthy BMI to increase performance (as stated in my OP). I am not injury prone and have no history of ED0 -
noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.0 -
noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.
Thanks, I hope you are right!
I plan on increasing my strength training in order to help protect muscle mass. My next step on MFP is to inquire about the best resources to make sure I am lifting with proper form (squats, deadlifts, etc).
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noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.
I just can't agree with this. I'm sorry.0 -
noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.
I just can't agree with this. I'm sorry.
2lbs/month is a 10% deficit. Which is generally the low % recommended for weight loss when nearing one's final goals. Hopefully others will chime in with their experiences as well. No need for OP to take 10+ months to lose 10lbs. 5-7 months is a reasonable time frame at a 10% deficit.noexcusesjustresults2014 wrote: »noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.
Thanks, I hope you are right!
I plan on increasing my strength training in order to help protect muscle mass. My next step on MFP is to inquire about the best resources to make sure I am lifting with proper form (squats, deadlifts, etc).
No need to increase frequency or volume though, just be sure you keep the weight as consistent as possible. So e.g. if you do 2-3x full body, stick to that and make sure you're adding weight when you can and maintaining when you can't! Rest days are very important for maintaining or building muscle.
If you feel that losing half a lb negatively affects your body composition (unlikely if you are basing your % off of your likely maintenance needs) then you just increase by 50-100 cals, no biggie.
it's impossible to not lose a tiny bit of muscle at any deficit level, just like you can't avoid gaining a bit of fat when you bulk. The larger the surplus, the more likely you'll gain fat; the larger the deficit, the more liekly you'll lose muscle. But 10% is reasonably low for most lean individuals.0 -
noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.
I just can't agree with this. I'm sorry.
2lbs/month is a 10% deficit. Which is generally the low % recommended for weight loss when nearing one's final goals. Hopefully others will chime in with their experiences as well. No need for OP to take 10+ months to lose 10lbs. 5-7 months is a reasonable time frame at a 10% deficit.noexcusesjustresults2014 wrote: »noexcusesjustresults2014 wrote: »With that said you have risk of losing muscle fiber even with such a small deficit.
That was the reason for my post. I willing to lower my deficit to 125 cals a day (and double the length of my diet to 28 weeks) if I can be convinced it will be helpful. I have been having a hard time finding a study on the issue.
Honestly, 2lbs/month is unlikely to cause much muscle loss if any if you eat enough protein and lift heavy. Risk of losing muscle is generally likely when not eating enough protein and having too large (e.g. more than 20% for average people, more than 15% for leaner people) of a deficit, and if lowering the weights significantly.
Thanks, I hope you are right!
I plan on increasing my strength training in order to help protect muscle mass. My next step on MFP is to inquire about the best resources to make sure I am lifting with proper form (squats, deadlifts, etc).
No need to increase frequency or volume though, just be sure you keep the weight as consistent as possible. So e.g. if you do 2-3x full body, stick to that and make sure you're adding weight when you can and maintaining when you can't! Rest days are very important for maintaining or building muscle.
If you feel that losing half a lb negatively affects your body composition (unlikely if you are basing your % off of your likely maintenance needs) then you just increase by 50-100 cals, no biggie.
it's impossible to not lose a tiny bit of muscle at any deficit level, just like you can't avoid gaining a bit of fat when you bulk. The larger the surplus, the more likely you'll gain fat; the larger the deficit, the more liekly you'll lose muscle. But 10% is reasonably low for most lean individuals.
Great point about my deficit on a percentage basis. I feel like my situation may be different than some other people who have my same deficit at much lower intake levels (and therefore a higher percentage). Because of all my running, I can lose weight while consuming over 2000 calories.
I accept your last paragraph. I am okay with losing some muscle. I just want to lose as little as possible
Thanks again for all your helpful advice!
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