How to lose 2 pounds per week?
maidengirl_
Posts: 283 Member
Hi all,
I started my weight loss journey over a month ago. So far, I have lost 6 pounds (42 more to go). I have reduced my calorie intake to 1500 calories with at least 30 minutes to an hour of physical activity (workout dvds, walking, treadmill, weight training) and I still am only losing 1.2-1.7 pounds per week. I can't seem to get over the 1 pound threshold and consistently lose 2 pounds a week to see results. Is there anything I can do to maximize results? This week, I am reducing my calorie intake to 1422 (current weight 183) to see if I see results. Any tips would be helpful.
I started my weight loss journey over a month ago. So far, I have lost 6 pounds (42 more to go). I have reduced my calorie intake to 1500 calories with at least 30 minutes to an hour of physical activity (workout dvds, walking, treadmill, weight training) and I still am only losing 1.2-1.7 pounds per week. I can't seem to get over the 1 pound threshold and consistently lose 2 pounds a week to see results. Is there anything I can do to maximize results? This week, I am reducing my calorie intake to 1422 (current weight 183) to see if I see results. Any tips would be helpful.
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Replies
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1.2-1.7 is a healthy range. Anything more than that is generally unhealthy (unless you have over 100 lbs to lose). I lost 30 lbs and I was losing about 1.5/wk.0
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With only 42 lbs to go, a pound a week is a perfectly reasonable and healthy rate of weight loss. A 2 lbs per week rate would likely leave you undernourished.0
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Why the rush?0
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maidengirl_ wrote: »Hi all,
I started my weight loss journey about a month ago. So far, I have lost 6 pounds (42 more to go). I have reduced my calorie intake to 1500 calories with at least 30 minutes to an hour of physically activity (workout dvds, walking, treadmill, weight training) and I still am only losing 1.2-1.7 pounds per week. I can't seem to get over the 1 pound threshold and consistently lose 2 pounds a week to see results. Is there anything I can do to maximize results? This week, I am reducing my calorie intake to 1422 (current weight 183) to see if I see results. Any tips would be helpful.
You're not heavy enough to maintain a 2 lb per week loss rate. Stop thinking that "losing 1-2 pounds per week is safe" means "everybody can lose 2 pounds per week." It simply isn't true.1 -
So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.0 -
strong_curves wrote: »Why the rush?
I am seeing the results on the scale but physically, I am not seeing results.0 -
maidengirl_ wrote: »Hi all,
I started my weight loss journey over a month ago. So far, I have lost 6 pounds (42 more to go). I have reduced my calorie intake to 1500 calories with at least 30 minutes to an hour of physical activity (workout dvds, walking, treadmill, weight training) and I still am only losing 1.2-1.7 pounds per week. I can't seem to get over the 1 pound threshold and consistently lose 2 pounds a week to see results. Is there anything I can do to maximize results? This week, I am reducing my calorie intake to 1422 (current weight 183) to see if I see results. Any tips would be helpful.
That's a perfectly good range for the amount of weight you have to lose...you're not heavy enough to consistently hit a 2 Lb per week mark...it doesn't sound like a lot, but it's very aggressive and actually quite a bit....
Here's a visual for you and other lurkers with unrealistic expectations...
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So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.
Really? I didn't know that. So my weight loss is spot on then?? I just thought I wasn't being active enough. I wasn't expecting the biggest loser numbers because I know those numbers aren't accurate but I thought 2 pounds per week was attainable even at my current weight. I appreciate the feedback!0 -
maidengirl_ wrote: »strong_curves wrote: »Why the rush?
I am seeing the results on the scale but physically, I am not seeing results.
It takes a while for your eyes to catch up. It takes about 15 pounds (sometimes more, sometimes less) before you can realize a difference in yourself. Just keep going along and the physical changes will happen.0 -
maidengirl_ wrote: »strong_curves wrote: »Why the rush?
I am seeing the results on the scale but physically, I am not seeing results.
If you need to SEE results then you need to measure your body as well as weight, most of the time you don't see drastic differences until you lose 10+ pounds. Keep on doing what your are doing. Don't cut your calories until you HAVE to, when weight loss slows or stops.0 -
maidengirl_ wrote: »So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.
Really? I didn't know that. So my weight loss is spot on then?? I just thought I wasn't being active enough. I wasn't expecting the biggest loser numbers because I know those numbers aren't accurate but I thought 2 pounds per week was attainable even at my current weight. I appreciate the feedback!
Attainable and attainable in a healthy manner are two different things
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I think you are doing great I have forth to go and have a hard time getting one per week and I exercise five times a week cardio not counting strength training with around 1200 to 1400 a day. So be happy you are making it.0
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Nice2BFitAgain wrote: »maidengirl_ wrote: »strong_curves wrote: »Why the rush?
I am seeing the results on the scale but physically, I am not seeing results.
If you need to SEE results then you need to measure your body as well as weight, most of the time you don't see drastic differences until you lose 10+ pounds. Keep on doing what your are doing. Don't cut your calories until you HAVE to, when weight loss slows or stops.
I have taken body measurements as well. I will remeasure 30 days from the date of those initial measurements to see the difference. As for cutting calories, I have been changing my calorie goal for every week of weight loss. Not sure if this is normal to do. Like if, I lose 1.2 pounds or so, I change my goal to match my current weight for that week. I'm new to weight loss.0 -
So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.
Hijacking a little bit here - does that mean that as you get closer to your goal, you should decrease your lbs per week. I started off with 110 lbs to lose and have 68 more to go, should I still aim at 2lbs per week even though I've got less than 75 to lose now?
Sorry, just wondering
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So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.
Hijacking a little bit here - does that mean that as you get closer to your goal, you should decrease your lbs per week. I started off with 110 lbs to lose and have 68 more to go, should I still aim at 2lbs per week even though I've got less than 75 to lose now?
Sorry, just wondering
Yes.
A good rule of thumb is:
75+ lbs to lose: 2 lbs per week
50-75 lbs to lose: 1.5 lbs per week
20-50 lbs to lose: 1 lb per week
< 20 lbs to lose: < 1 lb per week
Note that those are 'average' pounds per week. Don't get discouraged or think that exactly that will happen every week. For example, a 6 week period for an average 1 lb per week loss, more likely than not looks something like this:
week 1: -3 lbs
week 2: 0 lbs
week 3: - 1lb
week 4: + 2 lbs
week 5: -3 lbs
week 6: -1 lb0 -
juggernaut1974 wrote: »So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.
Hijacking a little bit here - does that mean that as you get closer to your goal, you should decrease your lbs per week. I started off with 110 lbs to lose and have 68 more to go, should I still aim at 2lbs per week even though I've got less than 75 to lose now?
Sorry, just wondering
Yes.
A good rule of thumb is:
75+ lbs to lose: 2 lbs per week
50-75 lbs to lose: 1.5 lbs per week
20-50 lbs to lose: 1 lb per week
< 20 lbs to lose: < 1 lb per week
Simple and awesome! Thank you!0 -
maidengirl_ wrote: »strong_curves wrote: »Why the rush?
I am seeing the results on the scale but physically, I am not seeing results.
The are 2 kinds of fat viseral around your organs/muscles and subconscious under your skin. Viseral fat is dangerous and while losing it will have a smaller impact in physical change. If you are losing weight but doesn't seem physically noticeable just remember it's still better for you.0 -
Exactly. I currently have around 50lbs to lose and am losing at a rate of 1lb per week. The less weight one has to lose, the less they should lose per week.maidengirl_ wrote: »Hi all,
I started my weight loss journey about a month ago. So far, I have lost 6 pounds (42 more to go). I have reduced my calorie intake to 1500 calories with at least 30 minutes to an hour of physically activity (workout dvds, walking, treadmill, weight training) and I still am only losing 1.2-1.7 pounds per week. I can't seem to get over the 1 pound threshold and consistently lose 2 pounds a week to see results. Is there anything I can do to maximize results? This week, I am reducing my calorie intake to 1422 (current weight 183) to see if I see results. Any tips would be helpful.
You're not heavy enough to maintain a 2 lb per week loss rate. Stop thinking that "losing 1-2 pounds per week is safe" means "everybody can lose 2 pounds per week." It simply isn't true.
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juggernaut1974 wrote: »So, the 2 pounds per week weight loss is only recommended for those who have 75 pounds or more to lose.
With only needing to lose a total of 58 pounds (the 6 you've lost, plus the 42 you still have to lose), you're better off aiming to lose 1 to 1.5 pounds a week. You'd have to cut your calories drastically or exercise like crazy to create the deficit to be able to lose 2 pounds a week (outside of water weight losses).
Edit: to fix my spelling goof.
Hijacking a little bit here - does that mean that as you get closer to your goal, you should decrease your lbs per week. I started off with 110 lbs to lose and have 68 more to go, should I still aim at 2lbs per week even though I've got less than 75 to lose now?
Sorry, just wondering
Yes.
A good rule of thumb is:
75+ lbs to lose: 2 lbs per week
50-75 lbs to lose: 1.5 lbs per week
20-50 lbs to lose: 1 lb per week
< 20 lbs to lose: < 1 lb per week
Note that those are 'average' pounds per week. Don't get discouraged or think that exactly that will happen every week. For example, a 6 week period for an average 1 lb per week loss, more likely than not looks something like this:
week 1: -3 lbs
week 2: 0 lbs
week 3: - 1lb
week 4: + 2 lbs
week 5: -3 lbs
week 6: -1 lb
Oh how true this is!! Well put 0 -
So, I should be losing at a rate of 1/2 to 1 lb per week? I'm on the right track, then!
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