I am aiming for 4lb a week loss! Is this realistic

No.

That low a calorie amount can be harmful to your health. You haven't posted any other information about yourself, so I don't know just how much of a deficit that is, but if it's enough to lose 4lbs a week, that's way to low. You're better off starting at 2lbs a week or less. You'll be less hungry, less tired, and less likely to quit. This is not a diet plan, what you need to do is change how you eat.

No... just no.

outside of initial water and waste losses, no...you probably need to adjust your expectations.

tinicia wrote: »

I want to lose it safely. I've never been a big eater but what I did eat was junk so I piled on the pounds. Last week I lost 6lb and thought that was to much for one week.. May I ask what you guys have been losing on a weekly basis? X

when you first start dieting, you drop a lot of fluid weight...namely glycogen...you also are eating less so you have less inherent waste in your system.

somewhere between 1 - 2 Lbs per week is more realistic. also, weight loss isn't linear...you don't lose X Lbs per week...some weeks will be bigger losses, some weeks with no losses, some weeks with gains due to water retention, etc.

you're seriously going to need to step back a adjust your expectations here.

Here's the math - 3500kcal = 1lb of fat, so if you need 1700 kcals/day and eat 1200 kcals/day, operating in a 500kcal/day deficit (500x7=3500) you'll lose ~1lb a week.

To lose 4lbs a week you would have to operate in a 2000kcal/day deficit - not sustainable or healthy by any standards.

I'm thinking if you have to ask, you probably already know the answer. :-)
I saw a guideline posted recently..maybe someone will post it here, of what your weight loss goal should be based on the amount of weight you have to lose. I have about 30 pounds to go, so my weight loss goal is 1 pound a week. Typically, if you have quite a bit to lose (50 lbs or more), 2lbs is good to aim for. The closer you are to your goal, the less aggressive your target weight loss per week should be.
You probably do want to try to eat more calories, though (1200 is usually the lowest MFP sets) as it is nutritionally better for your body, and also because it will be easier to maintain your weight loss in the long run once your eating habits return to "normal". You don't want to go through all of that hard work just to gain it back, after all!

As they all said its just no oing to happen 1-2 is normal and with your amount to lose then id go for 1lb a week.
Rgar would be 500 calories below maintenance. MFP will let you figure what that number is when you enter your details. The calories you suggest is too low. Eat at least 1200, but more likely what you can sustain.

I think you knew the answer was No when you asked!