Please could I have some advice please
clarekeating857
Posts: 16 Member
Hi, just after some advice, I have been doing the couch to 5k and on week 5 (although completed a 5k fun run yesterday walking/running) and I'm on 1200 calories a day, I'm sometimes eating the extra exercise calories but not always but only losing 1lb a week feeling demotivated, any advice would be most welcome. X
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clarekeating857 wrote: »Hi, just after some advice, I have been doing the couch to 5k and on week 5 (although completed a 5k fun run yesterday walking/running) and I'm on 1200 calories a day, I'm sometimes eating the extra exercise calories but not always but only losing 1lb a week feeling demotivated, any advice would be most welcome. X
I don't know your starting weight, but one pound a week is a great rate of loss! What is your goal?0 -
One pound a week seems about right. I'd be happy with that... I think when people rush the process, they become frustrated. Keep doing what you are doing and give it some time
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I was 176 lb two years ago but went down very slowly by on on/off yo yo dieting for two years. 6 weeks ago I was 160 lb and now 154lb with a goal of 132 lb at this rate I feel it'll take another two years although have been working really hard the last 6 weeks.0
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your profile says your total weight loss goal was 24lbs.............based on that 1lb per week is good and more likely to be sustainable than trying to lose more quickly.0
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A pound a week is fantastic, especially when you don't have much to lose!0
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If you do the math, 1lb is 3500 calories. If you're eating at a deficit of 500 calories a day, which is the recommended, healthy way, then you will lose 1lb a week, which is excellent!
It can be disheartening when you don't see results straight away or the results you wanted, but remember; you didn't gain this in a day, you won't lose it in a day, especially if you don't have that much to lose. Celebrate the small victories, and remember; slow and steady wins the weight loss race!0 -
1lb a week is great imho.
as you get closer to goal I would up my calories for 1/2lb a week.
Oh and on that note...are you using a food scale for your solids?0 -
clarekeating857 wrote: »I was 176 lb two years ago but went down very slowly by on on/off yo yo dieting for two years. 6 weeks ago I was 160 lb and now 154lb with a goal of 132 lb at this rate I feel it'll take another two years although have been working really hard the last 6 weeks.
Losing a pound per week is fine, and probably ideal when you’re within 25lbs or so of your goal weight. And it won’t take two years, but about 6 months, at this rate of loss (22 weeks to lose 22 lbs / 4 weeks in a month = 5.5). You might want to decrease your rate of loss as you get even closer, though.
You need to find the balance between comfort/health and how fast you want this done: if you feel like you’re working so hard and might get burned out, aim for a slightly lower weekly loss and eat more. Nonetheless, always be sure to track your food by weighing it on a scale - it helps make sure you’re deficit is maintained.0 -
A pound a week lost is a LOT faster than it was gained. You are doing great. Just keep at it and stop being impatient, as impatience will make you give up and say what the heck and start overeating again. Don't do that!!!!0
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So, it won't take you two years, it'll take you 22 weeks if you're losing a pound a week! Not long at all!clarekeating857 wrote: »I was 176 lb two years ago but went down very slowly by on on/off yo yo dieting for two years. 6 weeks ago I was 160 lb and now 154lb with a goal of 132 lb at this rate I feel it'll take another two years although have been working really hard the last 6 weeks.
Also, don't forget that the closer you get to your goal, the better you'll feel.
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I bet if you upped your calories a little you'd see more loss. Sounds crazy, but trust me. Your metabolism has slowed some by doing only 1200 calories along with the run/walk program. Try it for a week and see. Try going for 1400-1500 calories instead.0
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lilbearzmom wrote: »I bet if you upped your calories a little you'd see more loss. Sounds crazy, but trust me. Your metabolism has slowed some by doing only 1200 calories along with the run/walk program. Try it for a week and see. Try going for 1400-1500 calories instead.
Ouch! Not true. This goes into the "starvation mode" theory.0 -
If you have a history of yo-yo dieting, then 1lb/week might feel demotivating because you're used to seeing bigger drops on the scale.
But ask yourself this: Why did you yo-yo? You regained the weight you lost through those crash diets because you lost it the wrong way.
1lb/week is amazing. It's the steady, sustainable way. It's the way to break out of yo-yo dieting and to keep the weight off for good.
Keep it up! And don't get discouraged if your 1lb/week slows down to less than that as you approach your goal weight.0 -
If you have a history of yo-yo dieting, then 1lb/week might feel demotivating because you're used to seeing bigger drops on the scale.
But ask yourself this: Why did you yo-yo? You regained the weight you lost through those crash diets because you lost it the wrong way.
1lb/week is amazing. It's the steady, sustainable way. It's the way to break out of yo-yo dieting and to keep the weight off for good.
Keep it up! And don't get discouraged if your 1lb/week slows down to less than that as you approach your goal weight.
You gained a LOT more than one pound a week! In fact, it would be surprising if you gained more than five pounds a year over the last how many years. Losing even half a pound a week is serious because at least you are losing.0 -
atypicalsmith wrote: »If you have a history of yo-yo dieting, then 1lb/week might feel demotivating because you're used to seeing bigger drops on the scale.
But ask yourself this: Why did you yo-yo? You regained the weight you lost through those crash diets because you lost it the wrong way.
1lb/week is amazing. It's the steady, sustainable way. It's the way to break out of yo-yo dieting and to keep the weight off for good.
Keep it up! And don't get discouraged if your 1lb/week slows down to less than that as you approach your goal weight.
You gained a LOT more than one pound a week! In fact, it would be surprising if you gained more than five pounds a year over the last how many years. Losing even half a pound a week is serious because at least you are losing.
Ouch, I meant to say you gained a lot LESS than one pound a week!!!!0 -
You need to alter your expectations not your actions. Weight loss just isn't fast or easy (particularly close to your goal.) As others have said, you are doing really well to get a 1 lb loss per week. Many people lose slower than that0
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atypicalsmith wrote: »atypicalsmith wrote: »If you have a history of yo-yo dieting, then 1lb/week might feel demotivating because you're used to seeing bigger drops on the scale.
But ask yourself this: Why did you yo-yo? You regained the weight you lost through those crash diets because you lost it the wrong way.
1lb/week is amazing. It's the steady, sustainable way. It's the way to break out of yo-yo dieting and to keep the weight off for good.
Keep it up! And don't get discouraged if your 1lb/week slows down to less than that as you approach your goal weight.
You gained a LOT more than one pound a week! In fact, it would be surprising if you gained more than five pounds a year over the last how many years. Losing even half a pound a week is serious because at least you are losing.
Ouch, I meant to say you gained a lot LESS than one pound a week!!!!
Not necessarily; I had a massive binge this weekend, logged it all and worked out I ate enough to gain 2lbs this weekend (and I wear a fitbit so I know how much I burn a day). Unfortunately it is much harder to lose 1lb in a day than gain it! And as we don't know how much OP was eating before she decided to go down to 1200 calories, we can't be sure that isn't the case. But, we all have our 'bad days'; just got to keep positive and back on track!0 -
NoIdea101NoIdea wrote: »atypicalsmith wrote: »atypicalsmith wrote: »If you have a history of yo-yo dieting, then 1lb/week might feel demotivating because you're used to seeing bigger drops on the scale.
But ask yourself this: Why did you yo-yo? You regained the weight you lost through those crash diets because you lost it the wrong way.
1lb/week is amazing. It's the steady, sustainable way. It's the way to break out of yo-yo dieting and to keep the weight off for good.
Keep it up! And don't get discouraged if your 1lb/week slows down to less than that as you approach your goal weight.
You gained a LOT more than one pound a week! In fact, it would be surprising if you gained more than five pounds a year over the last how many years. Losing even half a pound a week is serious because at least you are losing.
Ouch, I meant to say you gained a lot LESS than one pound a week!!!!
Not necessarily; I had a massive binge this weekend, logged it all and worked out I ate enough to gain 2lbs this weekend (and I wear a fitbit so I know how much I burn a day). Unfortunately it is much harder to lose 1lb in a day than gain it! And as we don't know how much OP was eating before she decided to go down to 1200 calories, we can't be sure that isn't the case. But, we all have our 'bad days'; just got to keep positive and back on track!
Here's the funny part. After you've lost half a pound a week, or approximately two pounds a month, or 14 pounds in six months, then 28 pounds in a year, people will finally notice and ask, "WHAT'S YOUR SECRET?" And you have to roll your eyes and say, "I did a fad diet: Eat less, move more" and nobody will believe you.0 -
Only one pound a week?! I'd be thrilled. Not seeing any problem here.0
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atypicalsmith wrote: »NoIdea101NoIdea wrote: »atypicalsmith wrote: »atypicalsmith wrote: »If you have a history of yo-yo dieting, then 1lb/week might feel demotivating because you're used to seeing bigger drops on the scale.
But ask yourself this: Why did you yo-yo? You regained the weight you lost through those crash diets because you lost it the wrong way.
1lb/week is amazing. It's the steady, sustainable way. It's the way to break out of yo-yo dieting and to keep the weight off for good.
Keep it up! And don't get discouraged if your 1lb/week slows down to less than that as you approach your goal weight.
You gained a LOT more than one pound a week! In fact, it would be surprising if you gained more than five pounds a year over the last how many years. Losing even half a pound a week is serious because at least you are losing.
Ouch, I meant to say you gained a lot LESS than one pound a week!!!!
Not necessarily; I had a massive binge this weekend, logged it all and worked out I ate enough to gain 2lbs this weekend (and I wear a fitbit so I know how much I burn a day). Unfortunately it is much harder to lose 1lb in a day than gain it! And as we don't know how much OP was eating before she decided to go down to 1200 calories, we can't be sure that isn't the case. But, we all have our 'bad days'; just got to keep positive and back on track!
Here's the funny part. After you've lost half a pound a week, or approximately two pounds a month, or 14 pounds in six months, then 28 pounds in a year, people will finally notice and ask, "WHAT'S YOUR SECRET?" And you have to roll your eyes and say, "I did a fad diet: Eat less, move more" and nobody will believe you.
Yep
One of my favourite quotes, which I do leave in comments on posts such as this, goes something along the lines of 'even if you only lose half a pound a week, that is still 26 pounds in a year' (roughly with the math there, not my strong point). Helps keep things in perspective! 0 -
Hi everyone thank you yes you're right and need to keep my head in it, poster who said don't give up and eat more is my exact issue so all words of advice noted and will take on board just need to give myself a kick up the backside and keep going, just the pep talk I needed. Xx0
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Not necessarily; I had a massive binge this weekend, logged it all and worked out I ate enough to gain 2lbs this weekend (and I wear a fitbit so I know how much I burn a day). Unfortunately it is much harder to lose 1lb in a day than gain it! And as we don't know how much OP was eating before she decided to go down to 1200 calories, we can't be sure that isn't the case. But, we all have our 'bad days'; just got to keep positive and back on track![/quote]
Honestly I hate to think how much I was eating I drive a lot and this is where I gained the weight, I'd just eat huge bags of crisps and sweets all day, no breakfast but then a huge dinner, the calorie counter is a huge learning tool I had no idea how much I was eating a day but could guess on some days 3000 easy.0 -
clarekeating857 wrote: »Hi everyone thank you yes you're right and need to keep my head in it, poster who said don't give up and eat more is my exact issue so all words of advice noted and will take on board just need to give myself a kick up the backside and keep going, just the pep talk I needed. Xx
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clarekeating857 wrote: »
Not necessarily; I had a massive binge this weekend, logged it all and worked out I ate enough to gain 2lbs this weekend (and I wear a fitbit so I know how much I burn a day). Unfortunately it is much harder to lose 1lb in a day than gain it! And as we don't know how much OP was eating before she decided to go down to 1200 calories, we can't be sure that isn't the case. But, we all have our 'bad days'; just got to keep positive and back on track!
Honestly I hate to think how much I was eating I drive a lot and this is where I gained the weight, I'd just eat huge bags of crisps and sweets all day, no breakfast but then a huge dinner, the calorie counter is a huge learning tool I had no idea how much I was eating a day but could guess on some days 3000 easy. [/quote]
Yeah, it is always a shock when you first start logging and realize how quickly it can add up! Sometimes, depressing and scary. But always so worth it 0 -
NoIdea101NoIdea wrote: »Yeah, it is always a shock when you first start logging and realize how quickly it can add up! Sometimes, depressing and scary. But always so worth it
I prefer to think of it as educational as opposed to depressing or scary. 0 -
NoIdea101NoIdea wrote: »Yeah, it is always a shock when you first start logging and realize how quickly it can add up! Sometimes, depressing and scary. But always so worth it
I prefer to think of it as educational as opposed to depressing or scary.
I do now! Realizing how many calories you have consumed in a day or weekend then realizing it will take you over a week to burn that back off again is pretty good motivation to resist next time you feel that 'urge' coming on.0 -
It all depends upon if you want to lose weight. Personally, I was skinny all my life until I quit smoking in 2004. I wasn't used to not being able to put my socks and shoes on without lying down on the bed. I wasn't used to not being able to see my pubic hair in the mirror. I wasn't used to seeing myself in a window or mirror and thinking, "Oh, God, that can't be me!". I wasn't used to seeing my fat face in the mirror. I wasn't used to going to Goodwill to buy fat clothes that made me look like a homeless man because I refused to admit I was fat.
That said, I'm down 24 pounds now. I can now clip my toenails. I can put on my socks and shoes. But I still don't recognize myself in a window or mirror. 36 pounds to go.0 -
Ok I've done this.... I was really bummed out at only losing 1lb so I went into my fridge, at the bottom where I keep my packs of butter for baking etc. I held 4 packs of butter in my hand and actually said out loud " holy s**t" 4 packs of butter is 1lb and what I've just lost from my body
Try it, I promise you'll never be disappointed in losing 1lb again0 -
clarekeating857 wrote: »I wear a fitbit so I know how much I burn a day.
Your Fitbit burn is your TDEE (aka your maintenance calories). If you eat at a reasonable deficit from that, you will lose weight.
Connect your accounts: http://www.myfitnesspal.com/fitbit
Enable negative calorie adjustments: http://www.myfitnesspal.com/account/diary_settings
Set your goal to .5 lb. per week for every 25 lbs. you're overweight: http://www.myfitnesspal.com/account/change_goals_guided
Learn to log everything you eat & drink accurately & honestly. Follow your MFP calorie goal, eating back your adjustments. And read the Sexypants post: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p10
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