Which Direction

geminigarcia199017
geminigarcia199017 Posts: 529 Member
edited November 2024 in Health and Weight Loss
I am not sure whether I should create a small,average or large deficit?

Replies

  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    How much do you need to lose?
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  • kommodevaran
    kommodevaran Posts: 17,889 Member
    edited March 2016
    Small, average and large means very little out of context, and you don't have to worry about that. Weight management is a numbers game as well as a mind game. Use the setup. Have you seen this?
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
    You can also use two other rules of thumb - 1) never go below your estimated BMR - 2) you can safely lose up to 1% of your body weight per week. And common sense. Go by how you feel. Never try to force through, it will backfire. As you get smaller, the possible deficit gets smaller, and you need to be more accurate. Weigh and log.
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  • kommodevaran
    kommodevaran Posts: 17,889 Member
    geminigarcia199017 wrote: »
    kommodevaran wrote: »
    Small, average and large means very little out of context, and you don't have to worry about that. Weight management is a numbers game as well as a mind game. Use the setup. Have you seen this?
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
    You can also use two other rules of thumb - 1) never go below your estimated BMR - 2) you can safely lose up to 1% of your body weight per week. And common sense. Go by how you feel. Never try to force through, it will backfire. As you get smaller, the possible deficit gets smaller, and you need to be more accurate. Weigh and log.

    I have 25-40lbs to lose,1lbs to lose week
    I am 86kg,calorie intake 2000

    I suggest trusting the process. Go by what MFP tells you. 2000 calories sounds about right. You will lose weight if you stick to it, consistently, over time. It's simple, but not easy. But a lot more easy than giving up and eating all the things, and then starve yourself, repeating over and over.
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