Calling all weight loss vets--need to lose 20 lbs by October 15th!

xkime
xkime Posts: 35 Member
edited December 2 in Health and Weight Loss
Hello all,

As the title of the post says, I need to lose 20 lbs (and be able to run a 5k) by October 15th. I have reduced my calories and carbs and have changed the overall way I eat. I also exercise. I was wondering if I continue on this should I be okay for October or is there something more that I can do?

Replies

  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    5 lb per month for 4 months? Easy. Obey the plan for calories that mfp gives you to achieve that goal. Accurately measure and truthfully record all your calories eaten and drank. I do a 5K every time I lose 20 lb, since 240. My time doesn't get any better but it beats having a giant pizza to celebrate.
  • Seffell
    Seffell Posts: 2,244 Member
    You can easily do the math.
    There are 13 weeks until then.

    (20lbs) / (13 weeks) = 1.5lbs/week.
    (1.5lbs/week) x (3500cal/lbs) = 5250cals/week.
    (5250cals/week) / 7days/week = 750cals/day.
    This is how much deficit you have to make each day - 750 calories.

    This is possible. But it could be hard if you are, say, 120lbs now and want to be 100lbs in October unless you burn a lot in exercise.

    About the 5k I have no idea.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    You should be able to run a 5k by then. Depending on your starting weight and stats, and the aggressiveness of your calorie deficit, you could probably lose 20 pounds in that time frame, too. (Weight loss slows the closer you get to goal.) Make sure you log accurately. During training for my first marathon, I actually gained weight. Oops! :o

    I wasn't logging and didn't realize that I was eating back everything I burned in training and then some! Since that first time, I found MFP and haven't had a problem since. I've never trained while actively losing weight, though. I've only done it while on maintenance. I feel like I'd personally get run down if I restricted calories while training for long-distance.

    But 5k isn't hardcore, so you should be able to do it no problem. You could also try adding strength training to preserve lean muscle mass while you lose weight, and to develop more power so you can run faster. (Works for me.) Good luck! :)
  • jenilla1
    jenilla1 Posts: 11,118 Member
    gebeziseva wrote: »
    You can easily do the math.
    There are 13 weeks until then.

    (20lbs) / (13 weeks) = 1.5lbs/week.
    (1.5lbs/week) x (3500cal/lbs) = 5250cals/week.
    (5250cals/week) / 7days/week = 750cals/day.
    This is how much deficit you have to make each day - 750 calories.

    This is possible. But it could be hard if you are, say, 120lbs now and want to be 100lbs in October unless you burn a lot in exercise.

    About the 5k I have no idea.

    Yes, if you are smaller to start with, I agree that it will be a challenge to lose that much that fast, train for a race, and not get burned out.
  • leanjogreen18
    leanjogreen18 Posts: 2,492 Member
    couch to 5k app will get you there in 8 weeks i believe
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    As you will be training for your 5km while on quite a large deficit don't ignore eating back you exercise calories. You will need them to fuel your training.
    Start by eating back 50%. If you are losing more than your 1.5lbs a week raise it to 60-75; if you are not hitting 1.5 a week drop it by 10%.

    To begin with you may not think you need those extra calories, but by the 3/4 mark you will, so start the good habit of furling your body from the start.

    Good luck on your 5km.
    Cheers, h.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    I understand the deadline for being able to run a 5k - usually a race/event. But I'm curious about why you must also drop 20 pounds by that date ... what kind of event is this? :wink:

    It may or may not be possible to lose 20 pounds by then. It depends on your starting weight/how much total you have to lose. If you're near your goal weight, it will probably be pretty hard to lose 1.5 pounds per week.

    Either way, set a reasonable calorie deficit (maybe you can do 750 calories a day, maybe 500 is better) and log every single bite you take. Make sure to log it accurately - there are a lot of errors in the food database! Be wary of exercise calories, too, because most machines and trackers, as well as the database, tend to overestimate; eat back 50-75% of the exercise calories to make sure you're getting proper fuel for your activity.

    Calories are the only thing that matter as far as dropping pounds. It is a good idea to make sure you are getting a good balance of protein, fats, and carbs, and that you are getting all your micronutrients, as that will help you train better and be healthier. But "changing your entire way of eating" will only help you lose weight if you ensure that you are at a calorie deficit.
  • xkime
    xkime Posts: 35 Member
    Thank you guys for all of the advice! I never thought about it in the "stats" sort of way.

    As for my reasoning?

    My mom made me a deal if I lose 20 lbs (I'm 202 right now) and run a 5k she'll buy me a pair of beats :) Which I have wanted for a very long time. I'm a yo-yo dieter, so this is her way of helping me lose weight and get healthy!
  • Mentali
    Mentali Posts: 352 Member
    I'm not sure "helping you get healthy" is the same thing as "setting a very strict deadline for weight loss with no wiggle room"...do you really have to have lost the weight by that date? It seems actually kind of mean to tell you if you take an extra month to lose weight, even though you're getting healthier, you don't "deserve" the reward. :neutral:
  • cmriverside
    cmriverside Posts: 34,454 Member
    Sounds like you're pretty young. How tall are you? 202 is probably a significant amount of over-weight, so I think you will have no problem meeting that goal!

    Onward! Download that Couch-to-5K app and get on it!
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