Advice about 2lb a week weight loss

What are your stats?

You may likely do better at 1-1.5 lb. Keep in mind if you set MFP to lose 2 lb and it puts you at 1200 calories the chances are you are going to lose less than that because MFP doesn't go lower than 1200. Try changing it to 1.5 pounds, if it's still 1200 change it to 1 pound. As soon as they give you a number larger than 1200, even by 1 calorie, you will know your predicted weight loss is accurate (as accurate as formulas go at least, your mileage may vary).

Remember, the winner gets to eat the most and still lose. Over restricting yourself, sets you up for failure. Caloric deficit is all that's necessary for weight loss.

My average has been about 2 lbs per week, but I haven't tried very hard to keep it at that rate. Essentially, all you need to do is have a 1000 calorie per day deficit. You can weigh your food if you want to, but I don't. Part of the reason my average has been 2 lbs per week is because MFP gave me a deficit that is more than 1000 calories per day. That has kept me at 2 lbs when I've cheated. I wouldn't be able to tell you how much over 1000 I am. I can use TDEE calculators to give you a guess, but those are just estimates. You might shoot for a 1250 calorie deficit, just to make sure you stay at your 2 lb. average. If you find you are losing weight too quickly, you can always adjust it.

I think that 2 pounds a week is in the realm of possibility. I don't think you will win the battle in the kitchen with shakes. This is going to happen in the gym, on long walks and in increased activity for you. Running, cycling, walking.

Mathematically its probably not possible for a woman. Assuming you're now in the 175-200 range, you can probably start out aiming for 1.5-2 pounds per week and will likely hit it some weeks. But as you lose weight, your body burns less calories and the loss will slow down.

I lost ~55 pounds in 9.5 months and that might be considered fast by some. (5 months into maintenance now.)

Women burn less than men - due to body composition. It would be almost impossible for a woman to steadily lose 2 pounds per week during the entire weight loss process.

hoops1888 wrote: »

I'm 23 years old and 5'5 and would like to lose 4 stone to get me within normal range. Most of that gain has been through doing and failing at a shake diet for the past three years

I agree that 2 per week is probably not likely but maybe try adding in some strength training in with cardio work outs? You might notice results a bit quicker even with slower weight loss. I jog 5 days a week from spring through fall and do 30 day shred (by Jillian moachels free video on YouTube) twice a week. I sill have about 25 lbs to lose to be where I want but I can see the line down the leg of my quads and some abs and arm toning going on.

1.5lb sounds more realistic hoops, change up your exercise regime regularly for consistent weight loss

hoops1888 wrote: »

I can handle discomfort quite well. Im good at pushing myself where exercise is concerned because I enjoy it. I've been successful on losing 1lb a week before through diet and exercise. I can also handle hunger as I've been through the pain of a shake diet haha.

I have a lot of work to do for uni as I'm studying for a masters degree so maybe the 2lb a week is a bit of a long shot. I might go for the 1.5lb a week.

Maybe set a less hard-and-fast goal for graduation...maybe say you want to feel healthy and fit as you receive your degree? Don't put a "finish line" number out there...remember your goal isn't just to hit a certain weight, but to maintain a healthy weight and fitness level for the rest of your life...so eat NOW in a way that you can easily transition to your maintenance diet for the rest of your life. So, in other words, there is no huge switch between "on a diet" and "off a diet"....you are just eating now the way you plan to from now on, just at a slight deficit to lose some extra weight...the deficit will shrink as you get closer to where you want to be. Ideally, you won't even notice the shift when you get there, you'll just keep on trucking, enjoying your life, your body, and all the fun things you have the energy to do!